5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a crippling mental health condition however it is largely treatable. Prescription medications, psychotherapy, and natural anxiety treatments can all aid.
There are many ways to manage anxiety at your home, such as regular exercise and taking vitamin B12 supplements and hypnosis meditation. These remedies for anxiety at home are backed by research and have been proven to reduce anxiety in a variety of people.
1. Meditation
Meditation soothes the nervous system to calm your mind and body. It is practiced by Buddhists, Hindus and Zen/Chan. It has been demonstrated to improve health and decrease stress. It also promotes a sense well-being and compassion. In mindfulness meditation, you strive to focus on the moment and stop worrying about the past. You can find guided meditation classes online or on apps such as Peloton. A few minutes a day can help manage anxiety symptoms, but it takes practice and patience.
Yoga, deep breathing exercises, and herbal teas are all natural ways to manage anxiety. Melatonin, valerian, and chamomile are all known to have calming effects while peppermint and lavender essential oils can also prove helpful. Exercise can ease anxiety and improve your sleep. Journaling about feelings and expressing them in a secure space can have a positive effect. Art therapy like painting and clay work has been shown to reduce anxiety. Spending time with animals can also help to lower cortisol, which is a stress hormone.
If you are experiencing anxiety on a daily basis or it is interfering with your life, speak to an expert in mental health. They can suggest treatment options that include cognitive behavioral therapy (CBT) and exposure therapy to help you overcome the triggers that trigger your anxiety.
2. Vitamin B12
Vitamin B12 is essential for the production of neurotransmitters. It can also help with anxiety symptoms by managing mood. Vitamin B12 is found in many food items such as eggs and dairy products. It can also be taken as a supplement to your diet.
Stress and anxiety are normal human emotions. However there are those who have these feelings at a level that can be life-threatening. These are referred to as anxiety disorders and can affect anyone. These conditions can be triggered in a variety of ways, including stress at work, relationships issues or financial worries.
Research has shown that anxiety and depression are linked to low levels of vitamin B12 in the body. In one study the vitamin B12, folate and total homocysteine levels were measured in adolescents who suffered from depression and anxiety. The results showed that each standard deviation increase in serum B12 was related to a lower risk of severe anxiety symptoms.
In a similar study, those who received high doses of vitamin B6 for a period of a month experienced reduced anxiety symptoms. Researchers attribute the decrease in anxiety symptoms to improved functioning of GABA which is responsible for inhibiting the brain. Nutrition-based interventions also have the benefit of having fewer side effects than medication, so they could be an effective alternative to antidepressants for anxiety. However, more research is needed in order to identify other nutrients that help 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 used in combination with psychotherapy or on its on its own.
Serotonin is produced when light enters the eyes. This has been shown to improve mood, reduce depression and anxiety symptoms. It can also increase the level of energy and improve sleep patterns. In addition to increasing serotonin light therapy, it can also help regulate the body's circadian rhythm, and reduce the need for antidepressant medications. This can be especially helpful for those looking to stay clear of the adverse negative effects of antidepressant medications.
There are a variety of light therapy devices however, you should select one that can project 10,000 lux and employs a white-light spectrum. It does not emit UV radiation and should have a vast area of illumination so that it can be used from anywhere within the room. It is recommended that you use your device for light therapy in the morning for best results.
Crystal healing is often combined by light therapy. If you are experiencing anxiety or fear of speaking, sodalite, with its soothing blue properties, is helpful. Rhodochrosite can help you settle down if your anxiety is making you feel angry. It's also known to increase confidence and encourage expressive emotions.
4. Exercise
Exercise is a proven anxiety treatment. It boosts endorphins, and decreases cortisol and other stress hormones, making it a great tool to ease anxiety symptoms. It is important to exercise regularly to feel at your best. Even a short workout routine like a quick walk or a short circuit training session can have a positive impact.
According to a study, those suffering from anxiety disorders who exercised three times a weeks saw their symptoms improve as compared to those that didn't. Researchers found that exercise helped reduce anxiety symptoms by stimulating blood vessels in the brain and improving communication between nerve cells synapses and the hippocampus. The hippocampus controls emotions as well as memory and cognitive functions.
Other methods at home include journaling which allows you to manage your thoughts and emotions in a safe space, and spending time with pets, who are known for reducing stress levels. Another option is to engage in an activity that relaxes you, such as dancing or tai chi, which can help in relaxing your mind and alleviating anxiety.
If your anxiety is serious and is affecting your daily life you should talk to a professional like psychiatrists or therapists. You can also consult your primary care doctor or a mental health specialist at K Health. Assistance doesn't need to be complicated, we can connect you to care directly from your phone.
5. Avoiding Caffeine
Natural remedies can help alleviate anxiety symptoms. While some anxiety symptoms require the assistance of a medical professional for treat, others can be treated by an alternative method of treatment. Consult with your psychiatrist, therapist or doctor to determine what your treatment plan will include. Most treatment plans incorporate psychotherapy and prescription drugs, but some incorporate natural remedies.
Eliminating caffeine is a great way to reduce the occurrence of anxiety-related symptoms like fast heartbeat, tight muscles, and nervousness. Instead drinking herbal teas that do not contain caffeine, like green or chamomile tea. This will also motivate you to drink more water, which is vital to your overall health.
Regular exercise can also be a great way to reduce anxiety. It has been proven to boost mental health and even boost mood. Exercise can also help to break the cycle of anxious thoughts and feelings by providing a healthy distraction. It is recommended to consult your physician before beginning an exercise program especially if you're taking medications or suffer from other medical health issues.
It is also essential to get enough quality sleep since anxiety-related symptoms are usually due to poor sleep. Try an alternative to a natural treatment like calm music or deep breathing prior to going to bed if you are experiencing issues with sleep. A good night's rest can have a profound impact on your anxiety symptoms and overall health.
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 new coping strategies and techniques from their peers and also learn about various health, social or financial resources that might be available to them. The support of the group members and understanding can help them feel less isolated and more optimistic about their recovery.
It's important to look for a support group that is directed by a qualified facilitator when searching for one. The facilitator is responsible for ensuring that the meeting is respectful and safe for all attendees, and they must give an exact outline of what is expected from the meeting. It should include a brief introduction by each participant, a group discussion, the facilitator formally announcing the end of the meeting, and a set of ground guidelines for keeping discussions private.
The members of a support group can also share their expertise and offer suggestions on the most effective ways to deal with anxiety. They can suggest different therapies, including cognitive behavioral therapy (CBT) which can teach individuals healthier coping mechanisms and challenge irrational beliefs that contribute to their anxiety. treatment for depression and anxiety can also offer alternative treatments such as mindfulness, yoga for relaxation and deep breathing exercises that can help to reduce anxiety symptoms. They can also recommend self-care strategies for example, staying physically active and maintaining healthy eating habits.