5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a limiting mental health condition however, it is treatable. Prescription medications, psychotherapy and natural anxiety treatment can all be helpful.
There are many ways to treat anxiety at home, which includes regular exercise, taking vitamin B12 supplements and engaging in hypnosis or meditation. These methods are supported by research, and have been proven to reduce anxious feelings among many people.
1. Meditation
Meditation helps to calm the nervous system, allowing it to relax your mind and body. It is practiced in Hindu, Buddhist, and Zen/Chan traditions and has been shown to improve health, lower stress, and create a sense of well-being and compassion. During mindfulness meditation, you concentrate on the present moment and strive to stop thinking about the past or worrying about the future. There are guided meditation classes online or on apps such as Peloton. It takes patience and practice to control anxiety symptoms with only a few minutes of meditation every day.
Yoga, deep breathing exercises, and herbal teas are all natural ways to treat anxiety. The essential oils of chamomile valerian, melatonin, and melatonin have all been shown to have relaxing properties. Exercise can also reduce anxiety and improve sleep. Journaling and expressing feelings in a safe environment can be beneficial. Art therapy, like painting and claywork, has been linked to reducing anxiety. Additionally, the time spent with animals has been proven to lower cortisol levels, which can be related to an increase in anxiety.
If you experience anxiety on a daily basis or it affects your daily life, consult a mental health professional. They can suggest treatments that include cognitive behavior therapy (CBT) and exposure therapy to help you deal with the things or situations that cause anxiety.
2. Vitamin B12
Vitamin B12 is required to create neurotransmitters. It can also help with anxiety-related symptoms by regulating mood. Vitamin B12 can be found in a variety of foods such as eggs and dairy products. It can be used as supplementation as well.
Stress and anxiety are common human emotions. However, some people feel these emotions at a degree that is life-disrupting. These are referred to as anxiety disorders and can affect any person. They can be caused by a number of factors like stress at work, relationship problems, or financial concerns.
Low levels of vitamin B12 have been associated with depression and anxiety. In one study the vitamin B12, folate and total homocysteine levels were measured in adolescents with depression and anxiety. The results showed that each standard deviation increase in serum B12 was associated to lower risk of suffering from severe anxiety symptoms.
Similarly, a study where participants were given high doses of vitamin B6 for a month showed that they experienced reduced anxiety symptoms. Researchers have attributed the decrease in anxiety symptoms to increased functioning of GABA which is responsible for inhibiting the brain. The nutritional interventions are less likely to cause side effects than medications, making them a viable option for anxiety. More research is required to identify other nutrients which can improve mental health.
3. Light Therapy
Light therapy has been demonstrated to help with a variety of mental health problems, including seasonal affective disorder anxiety, depression. It can be utilized in conjunction with psychotherapy or on its own.
Serotonin is produced when light enters the eyes. It has been proven to improve mood, reduce anxiety and depression symptoms. It also helps improve sleep and boost energy levels. In addition to boosting serotonin light therapy, it can also help regulate the body's circadian rhythm, and reduce the need for antidepressants. This is especially beneficial for those who want to stay clear of the adverse effects of antidepressant drugs.
There are numerous light therapy devices. Select one that is able to project 10,000 lux, and uses white light as a spectrum. It should also emit no UV rays and possess an extensive area of light that allows it to be used from any location in the room. It is recommended to use your device for light therapy in the morning for best results.
Crystal healing is often accompanied with light therapy. If you are experiencing anxiety or fear of speaking, sodalite, with its soothing blue properties, is helpful. If your anxiety tends to make you feel short tempered Rhodochrosite is a good alternative since it is known to boost confidence and encourage emotional expression.
4. Exercise
As you've probably heard that exercise is a fantastic natural anxiety treatment. Exercise increases endorphins, decreases stress hormones such as cortisol and can help to relieve anxiety symptoms. It is important to exercise regularly to ensure you feel your most at your best. Even a short workout routine such as a fast walk or a short circuit training session, can make a difference.
A new study found that people with anxiety disorders who exercised three times per week noticed their symptoms improve compared to those who did not exercise. The study revealed that exercise can improve anxiety symptoms by stimulating development of blood vessels in the brain and enhancing the communication between nerve cells as well as synapses, specifically in the hippocampus, which regulates emotions, memory, learning and cognitive functions.
Other methods at home include journaling which lets you process your thoughts and feelings in a safe space, and spending time around pets, who are known to reduce stress levels. Another option is to try a relaxation activity like dancing or tai-chi, which can be helpful in relaxing the mind and easing anxiety.
If you experience severe anxiety and is affecting your everyday life, you may want to talk to a professional such as a therapist or a psychiatrist. You can also talk to your primary care provider, or a mental health specialist at K Health. Assistance doesn't need to be complicated. We can connect you with care right from your phone.
5. Avoiding Caffeine
Although anxiety-related symptoms typically require the aid of a medical professional many day-to-day anxieties can be alleviated with natural solutions. Talk to your psychiatrist, therapist or doctor to determine what your treatment plan will include. Most treatment plans include psychotherapy and prescription drugs, but some incorporate natural remedies.
Avoiding caffeine is an excellent way to decrease the occurrence of anxiety-related symptoms, including fast heartbeat, tight muscles and anxiety-related jitters. Try drinking herbal teas with no caffeine instead, like green tea or chamomile. This will also help you to drink more water, which is essential to your overall health.
Regular exercise can also be an effective way to lower anxiety. It has been proven that exercise can boost mental health and even boost mood. Exercise can also help to break the cycle of anxious thoughts and feelings by providing an enjoyable distraction. It is recommended to consult your doctor prior to starting any new exercise routine especially if you're taking medications or suffer from other medical issues.
It's also recommended to get enough rest, as poor quality sleep is a common reason for anxiety-related symptoms. Try an organic remedy like calm music or deep breathing before going to bed if you suffer from issues with sleep. A restful and peaceful night can make a huge difference to your anxiety symptoms and your overall health.
6. Joining a Support Group
In a support group, people can discuss their experiences and thoughts about their anxiety with others in a secure environment. They can learn new strategies for coping and techniques from their peers and also learn about different health, social or financial resources that may be available to them. The understanding and support offered by members of the group can help them feel less alone and more hopeful about their recovery.
When you're looking for an organization to support you, it's important to find one run by a qualified facilitator who is qualified. The facilitator should ensure that the gathering is safe and respectful for everyone in the group. They should also provide a clear outline about what's expected during the session. This should include an introduction by every participant, a group conversation and the facilitator officially declaring the end of the session, and ground rules regarding confidentiality.
The members of a support group may also offer their expertise and suggestions about the best treatments for anxiety. anxiety treatment in dogs can also recommend different therapies, such as cognitive behavioral therapy (CBT) which can teach individuals healthier ways of coping and challenge irrational beliefs that can cause anxiety. They can also advise on alternative therapies like mindfulness, relaxation yoga and deep breathing exercises, that may help reduce anxiety symptoms. They can also suggest self-care treatment strategies, like being physically active and consuming healthy eating habits.