5 Ways to Find an Anxiety Treatment at Home
Anxiety is an extremely serious mental illness that can be debilitating but it's highly manageable. Psychotherapy, prescription medication and natural treatments for anxiety can all be helpful.
There are a variety of ways to treat anxiety at home, which includes regular exercise, taking vitamin B12 supplements and engaging in hypnosis or meditation. These solutions at home are backed by research and have been proven to decrease anxiety among many people.
1. Meditation
Meditation can calm your body and mind by calming the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan traditions. It has been proven to improve health, lower stress, and create feelings of well-being and compassion. In mindfulness meditation, you are focused on the present moment and strive to forget about the past or worrying about the future. You can find guided meditation classes online or on apps such as Peloton. A few minutes every day can ease anxiety symptoms, but it requires practice and patience.
Yoga, deep breathing exercises, and herbal teas are all natural methods to manage anxiety. Melatonin, valerian, and chamomile are all known to have calming effects as well as peppermint and lavender essential oils are also helpful. Exercise can also reduce anxiety and improve 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 can reduce cortisol levels which is associated with anxiety.
If you're experiencing anxiety on a regular basis or it affects your daily life, talk to an expert in mental health. They can suggest treatment options that include cognitive behavior therapy (CBT) and exposure therapy to help you deal with the situations or things that trigger anxiety.
2. Vitamin B12
Vitamin B12 is essential for the production of neurotransmitters. It also helps with anxiety-related symptoms by controlling mood. Vitamin B12 is found in many foods such as eggs as well as fish, meat dairy, beans, and other foods. It is an supplement too.
Stress and anxiety are normal human emotions, however some people experience life-altering levels of these emotions frequently. These conditions are referred to as anxiety disorders, and can be affecting any person. They can be caused by a variety of triggers such as stress at work, relationship problems, or financial concerns.
Studies have shown that depression and anxiety are associated with low levels of vitamin B12 in the body. One study involved measuring vitamin B12, folate, total homocysteine (tHcy), interleukin-6 (IL-6), tumor necrosis factor-a (TNF-a) and C-reactive protein (CRP) levels in adolescents who suffer from anxiety or depression. The results showed that each per-standard deviation increase in the levels of serum vitamin B12 was associated with a decreased likelihood of experiencing severe anxiety symptoms.
In a similar study, participants who received high doses vitamin B6 over the course of a month had less anxiety symptoms. The researchers attributed the reduction to the increased functioning of GABA which is the main reason for inhibition in the brain. Nutrition-based treatments are less likely to cause adverse effects than medication, which makes them a viable alternative for anxiety. However, more research is needed to determine other nutrients that improve mental health.
3. Light Therapy
Light therapy has been proven to aid in the treatment of a range of mental health issues, including seasonal affective disorder depression, and anxiety. It can be utilized in combination with psychotherapy, or on its own.
Serotonin is released when light hits the eyes. It has been proven to improve mood, reduce anxiety and depression symptoms. It can also improve sleep and increase energy. In addition to boosting serotonin light therapy can also help regulate the body's circadian rhythm, and reduce the need for antidepressants. This is especially useful for those who wish to stay clear of the adverse effects of antidepressant medications.
There are many different devices for light therapy. Choose anxiety treatment in dogs that can produce 10,000 lux, and that uses white light in a spectrum. It should not emit UV rays and also have a large illuminated surface area to be able to be used from any part of the room. It is recommended to utilize your light therapy device in the morning for optimal results.
Light therapy is often combined with crystal healing. For example, if you're experiencing anxiety and fear of speaking in public sodalite may help as it has calming blue properties. Rhodochrosite is a great way to calm down if anxiety makes you angry. It's also known to increase confidence and encourage emotional expression.
4. Exercise
Exercise is a proven anxiety treatment. It boosts endorphins and reduces cortisol and other stress hormones making it a powerful tool to help relieve anxiety symptoms. It is important to exercise regularly to feel your best. Even a short exercise routine, like a brisk walking or a quick circuit-training session, can make a big impact.
According to a recent study, people with anxiety disorders that exercised three times a weeks experienced improvement in their symptoms opposed to those who did not. The study found that exercise can improve anxiety symptoms by enhancing the development of blood vessels in the brain, and also by enhancing communication between nerve cells and synapses, specifically in the hippocampus which controls emotions, memory, learning and cognitive functions.
Other home remedies for anxiety include journaling, which helps you process your thoughts and feelings in a safe space, and spending time with pets who have been proven to reduce the body's stress levels. Another option is to try a relaxation activity like dancing or tai chi, which can be helpful in calming the mind and alleviating anxiety.
If your anxiety is severe and is affecting your everyday life it is advisable to talk to an expert such as a therapist or psychiatrist. You can also talk to your primary care doctor or a mental therapist at K Health. Getting help doesn't have to be complicated, we can connect you to care right from your phone.
5. Avoiding Caffeine
Although anxiety-related symptoms usually require the aid of a medical professional, many day-to-day anxieties can be cured with natural remedies. Talk to your doctor, therapist or psychiatrist to determine your treatment plan. The majority of treatment plans include psychotherapy as well as prescription medications, but some also incorporate natural remedies.
Avoiding caffeine is an excellent way to decrease the occurrence of anxiety-related symptoms, including rapid heartbeat, tense muscles and jitters. Drink herbal teas that are caffeine-free instead, like chamomile or green tea. This will also increase your drinking of water, which is vital for your health.
Regular exercise can also be an excellent way to decrease anxiety. It has been proven to boost mental health and even boost mood. Exercise can also help break the cycle of anxiety and thoughts by providing a healthy distraction. You should always consult with your doctor before beginning a new exercise routine, especially if you are taking medications or have underlying medical issues.
It is also recommended to get enough sleep, as poor quality sleep is the most common cause of anxiety-related symptoms. Try an alternative to a natural treatment like relaxing music or deep breathing before bed if you are experiencing sleep problems. A good night's rest can make a big difference to your anxiety symptoms, as well as to your overall health.
6. Joining a Support Group
In a group that is supportive members can freely talk about their feelings and experiences regarding anxiety in a safe environment. They can learn from their peers new strategies and methods for dealing with anxiety and learn about the different health, financial, or social resources that are available to them. The group members' support and understanding can assist them feel less isolated and more hopeful about their recovery.
It is essential to find a support group directed by a qualified facilitator when looking for one. The facilitator should ensure that the group is safe and respectful for everyone in the group. They should also give a clear outline about what to expect during the session. This should include a brief introduction from every participant, a group discussion followed by the facilitator's formal declaration of the session's end and the ground rules for confidentiality.
Support groups can also share their expertise and offer suggestions on the most effective ways to deal with anxiety. They can recommend various therapies, including cognitive behavioral therapy (CBT), which can help individuals develop better strategies for coping and challenge irrational beliefs that can cause anxiety. They can also offer alternative therapies like mindfulness, relaxation yoga, and deep breathing exercises that may reduce anxiety symptoms. They can also advise on self-care techniques, such as being physically active and consuming a balanced diet.