5 Ways to Find an Anxiety Treatment at Home
Anxiety is an extremely serious mental illness that can be debilitating but it’s also highly manageable. Psychotherapy, prescription medications and natural anxiety treatments can all be helpful.
There are many ways to deal with anxiety at your home, such as regular exercise or taking vitamin supplements B12 and hypnosis, or meditation. These remedies for anxiety at home are supported by research and have shown to decrease anxious feelings in many people.
1. Meditation
Meditation can calm your mind and body by calming the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan traditions. It has been shown to improve health, decrease stress, and promote feelings of well-being and compassion. In mindfulness meditation, you are focused on the present moment and attempt to let go of thinking about the past or worrying about the future. There are guided meditation classes online and on apps like Peloton which make it easy to get started. It requires patience and persistence to manage anxiety symptoms with a few minutes of meditation every day.
Other natural treatments for anxiety include yoga meditation, deep breathing exercises and herbal teas. Melatonin, valerian and chamomile are all known to have calming effects while peppermint and lavender essential oils can also prove beneficial. Exercise can reduce anxiety and help improve sleep. Journaling about feelings and expressing them in a safe space can have a positive effect. Art therapy, such as clay work and painting has been proven to decrease anxiety. Spending time with animals can reduce cortisol levels which is linked to anxiety.
Consult a mental health specialist if you are experiencing anxiety every day or if it interferes with your life. They can suggest treatment resistant anxiety options that include cognitive behavior therapy (CBT) and exposure therapy to help you overcome the things or situations that trigger your anxiety.
2. Vitamin B12
Vitamin B12 is essential drugs to treat anxiety create neurotransmitters. It also assists in regulating mood, which can assist with anxiety symptoms. Vitamin B12 can be found in a variety of food items including eggs and dairy products. It can be used as a supplement as well.
Stress and anxiety are common human emotions. However there are those who feel these emotions in a way that can be life-threatening. These issues are referred to as anxiety disorders, and can be affecting anyone. They can be caused by a number of factors such as stress at work, relationship problems, or financial concerns.
Research has shown that anxiety and depression are related to low levels of vitamin B12 in the body. One study was conducted to measure vitamin B12, folate, total homocysteine (tHcy), interleukin-6 (IL-6) and tumor necrosis factor-a (TNF-a) and C-reactive protein (CRP) levels in adolescents who suffer from depression or anxiety. The results indicated that every per-standard deviation increase in the levels of serum vitamin B12 was associated with a lower likelihood of experiencing severe anxiety symptoms.
A similar study that involved participants receiving high doses of vitamin B6 for months showed that they experienced reduced anxiety symptoms. Researchers attributed the decrease to the increased functioning of GABA, which is the main reason for inhibition in the brain. Nutrition-based treatments have the added benefit of causing fewer adverse negative effects than medications, which means they could be a viable alternative to antidepressants for anxiety. More research is required to discover other nutrients that can improve mental health.
3. Light Therapy
Light therapy has been shown to aid in the treatment of a range of mental health conditions including seasonal affective disorder depression, and anxiety. It can be utilized in conjunction with psychotherapy or on its on its own.
When the light enters your eyes, it triggers the production of serotonin and has been proven to improve mood and decrease symptoms of depression and anxiety. It can also enhance sleep and boost energy levels. Light therapy can also help regulate the body’s circadian rhythm, which can reduce the need for antidepressant medications. This is particularly beneficial for those who want to stay clear of the adverse effects of antidepressant medication.
There are a variety of light therapy devices. Select one that is able to emit 10,000 lux and that makes use of a spectrum of white light. It must not emit UV rays and also have a large surface that is illuminated to be able to be used from any part of the room. To get the best results, it is recommended that the device be utilized in the morning.
Light therapy is often paired with crystal healing. If you’re suffering from anxiety or fear of speaking, sodalite, which has soothing blue properties, is helpful. If your anxiety makes you feel unmotivated, rhodochrosite is an excellent alternative since it is known to boost confidence and stimulate emotional expression.
4. Exercise
Exercise is a proven anxiety treatment. It boosts endorphins, and decreases cortisol and other stress hormones which makes it a fantastic tool to help relieve anxiety symptoms. Ideally, exercise should be carried out regularly to ensure that you feel your most at your best way to treat anxiety. Even a quick workout such as a vigorous walk or a quick circuit-training session can make a significant impact.
A new study has found that people suffering from anxiety disorders who worked out three times a week saw their symptoms improve in comparison to those who didn’t exercise. The study revealed that exercise can improve anxiety symptoms by stimulating creation of blood vessels within the brain and improving the communication between nerve cells and synapses, specifically in the hippocampus, which is responsible for emotions memory, learning, and cognitive functions.
Other home remedies for anxiety include journaling, which can help you process your thoughts and feelings in a secure location, as well as spending time with pets that are known to lower the body’s stress levels. Try a relaxing exercise, such as tai-chi or dancing, to ease the mind and reduce anxiety.
If your anxiety is serious and affects your daily life you should talk to professionals such as a therapist or psychiatrist. You can also talk to your primary care physician or a mental health specialist at K Health. We can help you connect with care from your phone.
5. Avoiding Caffeine
Natural remedies can ease anxiety symptoms. While some anxiety-related symptoms require the assistance of a medical professional for treat, others can be treated by an alternative method of treatment. Consult with your therapist, doctor or psychiatrist to determine what your treatment plan will include. Most treatment plans incorporate psychotherapy and prescription medications however some also include natural remedies.
Avoidance of caffeine is a great way to reduce the frequency of anxiety-related symptoms like an increased heart rate, tight muscles and jitters. Drink herbal teas that are caffeine-free instead, such as chamomile or green tea. This will also help you to drink more water, which is vital to your overall health.
Regular exercise is a second one of the most effective remedies for anxiety at home because it has been shown to boost mental health and improve moods. Exercise can also help to break the cycle of anxious thoughts and feelings by providing a healthy distraction. It’s important to note that you should always consult your healthcare provider before beginning a new workout routine, particularly if you are taking any medications or if you have underlying medical ailments.
It is also recommended that you get enough rest, as poor quality sleep is the most common cause of anxiety-related symptoms. If you’re experiencing insomnia try a natural cure like soothing music or deep breathing exercises prior to going to you go to bed. A restful and peaceful night can make a big improvement in your anxiety symptoms, as well as to your overall health.
6. Joining a Support Group
In a supportive group individuals can share their feelings and experiences about anxiety in a safe setting. They can learn new coping strategies and techniques from their peers, and also gain knowledge about the various social anxiety disorder treatment, health, or financial resources that could be available to them. The support and understanding provided by members of the group can help them feel less alone and more hopeful about their recovery.
If you are looking for a support group it is important to choose one that is led by a trained facilitator. The facilitator is responsible to ensure that the meeting is respectful and safe for all attendees, and they must give an exact outline of what is expected from the session. This should include a brief introduction from each participant, a group conversation followed by the facilitator’s formal declaration of the session’s conclusion, and ground rules regarding confidentiality.
Support groups can also share their knowledge and make suggestions on the best methods to treat anxiety. They can recommend different methods of therapy, like cognitive behavioral therapy (CBT) which can help individuals develop better strategies for coping and challenge unfounded beliefs that cause anxiety. They can also offer alternative treatments such as mindfulness, relaxation yoga, and deep breathing exercises that can help to reduce anxiety symptoms. They can also advise on self-care techniques, for example, keeping active and eating a balanced diet.
