5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a limiting mental health condition, but it is highly treatable. Prescription medications, psychotherapy and natural treatments for anxiety can all help.
There are many ways to treat anxiety at home, such as regular exercise or taking vitamin supplements B12 and hypnosis meditation. These home remedies are backed up by research and have been shown to decrease anxiety levels in many people.
1. Meditation
Meditation calms your body and mind by soothing the nervous system. It is practiced by Buddhists, Hindus, and Zen/Chan and has shown to improve health and reduce stress. It also promotes a sense well-being and compassion. When you practice mindfulness meditation, you focus on the present moment and attempt to let go of thinking about the past or worrying about the future. You can find guided meditation classes online or via apps such as Peloton. A few minutes each day can help you manage anxiety symptoms, but it takes practice and patience.
Other natural treatments for anxiety include yoga meditation, deep breathing exercises and herbal teas. Chamomile, valerian and melatonin are all known for their calming properties, while lavender and peppermint essential oils can also be beneficial. Exercise can reduce anxiety and improve your sleep. Journaling about feelings and expressing them in a secure space can have a positive effect. Art therapy, such as clay work and painting has been proven to reduce anxiety. Spending time with animals may aid in reducing cortisol levels, which is associated with anxiety.
If you are experiencing anxiety on a regular basis or affects your daily life, speak to an expert in mental health. They can suggest cognitive behavior therapy (CBT) and exposure therapy, and other treatment options to help you overcome things or situations that trigger anxiety.
2. Vitamin B12
Vitamin B12 is necessary to create neurotransmitters. It also aids in regulating mood which may help in the treatment of anxiety-related symptoms. Vitamin B12 is found in a variety of foods, including eggs, meat, fish dairy, beans, and other foods. It is also taken as a supplement to your diet.
Stress and anxiety are normal human emotions, however some people experience life-altering levels of these emotions regularly. These conditions are referred to as anxiety disorders, and they can affect everyone. They can be caused by a variety of triggers like stress at work or relationship issues, or financial concerns.
Research has shown that depression and anxiety are related to low levels of vitamin B12 in the body. One study was conducted to measure vitamin B12 folate, folate and total homocysteine (tHcy), interleukin-6 (IL-6) and tumor necrosis factor-a (TNF-a) and C-reactive protein (CRP) levels in adolescents suffering from depression or anxiety. The results indicated that every per-standard deviation increase in the levels of serum vitamin B12 was associated with a decreased risk of severe anxiety symptoms.
A similar study in which participants were given high doses of vitamin B6 over one month, they experienced less anxiety symptoms. The researchers attributed the reduction to the increased functioning of GABA, which is the main reason for inhibition in the brain. The nutritional interventions are less likely to cause adverse effects than medication, which makes them a viable option to treat anxiety. However, more research is needed to determine other nutrients that help improve mental health.
3. Light Therapy
Light therapy has been proven to help with a variety of mental health issues, such as seasonal affective disorder, depression, and anxiety. It can be utilized in combination with psychotherapy or on its own.
Serotonin is produced when light enters the eyes. This has been shown to boost mood, decrease anxiety and depression symptoms. It also increases the level of energy and improve sleep habits. Light therapy can also aid in regulating the body's circadian rhythm, decreasing the need for antidepressant medication. This is especially beneficial for those who wish to stay clear of the adverse effects of antidepressant medication.
There are various kinds of light therapy devices however, you should select one that is capable of projecting 10,000 lux and employs white-light spectrum. It should not emit UV rays, and have a large lit surface area that allows it to be used from any place in the room. It is recommended that you utilize your light therapy device in the morning to get the best results.
Light therapy is often integrated with crystal healing. If you are experiencing anxiety or fear of speaking, sodalite, with its soothing blue properties, is beneficial. Rhodochrosite can help you calm down if anxiety makes you feel angry. It is also known to boost confidence and encourage expressive emotions.
4. Exercise
As you've likely heard, exercise is an excellent natural treatment for anxiety. Exercise increases endorphins, decreases stress hormones like cortisol and can ease anxiety symptoms. Ideally, exercise should be carried out regularly to ensure that you feel your most at your best. Even a short workout routine such as a fast walk or a quick circuit training session, can make a difference.
According to a recent study, patients suffering from anxiety disorders who exercised three times per week saw their symptoms improve as opposed to those who didn't. herbal treatment for anxiety discovered that exercise helped improve anxiety symptoms by stimulating blood vessels within the brain and improving the communication between nerve cells, synapses, and the hippocampus. The hippocampus regulates emotions, memory and cognitive functions.
Other options for reducing anxiety at home include journaling, which can help you organize your thoughts and feelings in a secure place, and spending time with pets that are known to reduce your body's stress levels. Another option is to engage in some sort of relaxation exercise like dancing or tai chi which can help in relaxing your mind and alleviating anxiety.
If you experience severe anxiety and it is affecting your everyday life, you may want to speak with an expert such as a therapist or a psychiatrist. You can also speak to your primary care physician or a mental specialist at K Health. We can connect you with care from your phone.
5. Avoiding Caffeine
Although anxiety-related symptoms usually require the aid of a medical professional, most day-to-day anxieties can be relieved by natural remedies. Talk to your therapist, psychiatrist or doctor to determine your treatment plan. The majority of treatment plans incorporate psychotherapy and prescription medication However, some also incorporate natural remedies.
Avoiding caffeine is a great way to reduce the occurrence of anxiety-related symptoms like an increased heart rate, tight muscles and jitters. Try to drink herbal teas with no caffeine instead, like chamomile or green tea. This will also increase your water intake, which is vital to your health.
Regular exercise is a second one of the best remedies for anxiety at home, as it has been proven to increase mental health and boost moods. Exercise can also help to stop the cycle of anxious thoughts and feelings by providing an opportunity to relax. It's important to note that you should always consult your healthcare provider prior to beginning a new exercise routine, especially if you're taking any medication or if you suffer from underlying medical ailments.
It is also recommended to get enough sleep, as poor quality sleep is the most common cause of anxiety symptoms. If you're struggling with insomnia try a natural cure like soothing music or deep breathing exercises before you go to bed. A restful night can make a big difference to your anxiety symptoms, as well as to your general wellbeing.
6. Joining a Support Group
In a group that is supportive members can freely discuss their experiences and feelings about anxiety in a safe setting. They can learn from their peers new strategies and techniques for coping, and gain knowledge about the different health, financial or social resources available to them. The group's support and understanding can allow them to feel less alone and more hopeful about their recovery.
It is important to choose a support group that is led by a qualified facilitator when looking for one. The facilitator is accountable for ensuring that the meeting is safe and respectful for all participants, and they should provide an exact outline of what to expect during the meeting. This should include a short introduction from each member, a group discussion, the facilitator formally announcing the conclusion of the meeting, and ground rules about keeping everything discussed confidential.
The members of a support group could provide their expertise and suggestions about the best treatment options for anxiety. They can also suggest alternative therapy approaches such as cognitive behavioral treatment (CBT) which can help individuals learn better ways to cope and challenge the irrational beliefs that cause anxiety. They can also advise on alternative treatments like mindfulness, yoga for relaxation, and deep breathing exercises, which can help to reduce anxiety symptoms. They can also offer self-care methods, such as sustaining an appropriate diet and staying physically active.