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 treatable. Prescription medication, psychotherapy and natural anxiety treatments may all help.
There are many ways to treat anxiety at home, such as routine exercise and supplementing vitamin B12 with supplements and engaging in hypnosis or meditation. These solutions at home are backed by research, and have been shown to reduce anxious feelings among many people.
1. Meditation
Meditation can calm your mind and body by soothing the nervous system. It is used by Buddhists, Hindus, and Zen/Chan and has shown to improve health and reduce stress. It also helps to develop an overall sense of well-being and compassion. In mindfulness meditation, you concentrate on the present moment and attempt to stop thinking about the past or worrying about the future. You can find guided meditation classes online or via apps like Peloton. It requires patience and practice to reduce anxiety symptoms by taking a few minutes of meditation every day.
Other natural remedies for anxiety include yoga and deep breathing exercises, as well as herbal teas. The essential oils of chamomile, valerian, and melatonin are all proven to provide soothing properties. Exercise can ease anxiety and improve sleep. Journaling and expressing emotions in a safe setting can be beneficial. Art therapy, such as painting and clay work, has been shown to decrease anxiety. Also, the time spent with animals has been proven to reduce cortisol levels, which can be linked to an increase in anxiety.
Speak to a mental health professional if you experience anxiety throughout the day or if it affects your daily life. They can suggest cognitive behavior therapy (CBT) as well as exposure therapy as well as other treatment options to help you overcome problems or situations that can trigger anxiety.
2. Vitamin B12
Vitamin B12 is necessary for the production of neurotransmitters. It also helps with anxiety symptoms by controlling mood. Vitamin B12 is found in a variety of foods such as eggs and meat, fish dairy, beans, and other foods. It can also be used as a supplement to your diet.
Stress and anxiety are common human emotions. However certain people feel these emotions at a level that is life-disrupting. These conditions are called anxiety disorders and can affect everyone. These disorders can be triggered by many ways, such as by work pressures, relationship issues or financial issues.
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 suffering from anxiety and depression. The results showed that every standard deviation increase in serum B12 was related to less risk of developing severe anxiety symptoms.
In a study similar to this, those who received high doses of vitamin B6 over the course of a month experienced reduced anxiety symptoms. Researchers attributed the reduction in anxiety symptoms to an enhanced functioning of GABA which is responsible for inhibiting the brain. Nutrition-based interventions have the added benefit of producing fewer side effects than medications, so they could be an alternative to antidepressants for anxiety. More research is required to identify other nutrients which improve mental health.
3. Light Therapy
It has been established that light therapy can assist with a number of mental health issues, including seasonal affective disorders, depression and anxiety. It can be used as a complement to psychotherapy or as a treatment on its own.
When the light enters your eyes, it stimulates the production of serotonin and has been proven to boost mood and reduce symptoms of anxiety and depression. It can also increase levels of energy and improve sleep habits. In addition to increasing serotonin light therapy, it can also aid in regulating the body's circadian rhythm, and reduce the need for antidepressants. This is especially useful for those who wish to avoid the negative side effects of antidepressant drugs.
There are numerous light therapy devices. Pick one that can project 10,000 lux, and that utilizes white light in a spectrum. It should also emit no UV rays, and have large areas of illumination that allows it to be used from any location in the room. It is recommended that you use 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 public speaking, sodalite, with its soothing blue properties, can be extremely helpful. Rhodochrosite can help you settle down if your anxiety is making you feel angry. It's also known to boost confidence and encourage expressive emotions.
4. Exercise
Exercise is a natural anxiety treatment. Exercise increases endorphins and reduces stress hormones like cortisol and helps relieve anxiety symptoms. It is recommended that exercise be done on a regular basis to ensure that you feel your most optimal. Even a short workout routine like a quick walk or a quick circuit training session can have a positive impact.
According to a recent study, those suffering from anxiety disorders who exercised three times per week saw their symptoms improve as opposed to those who did not. The study revealed that exercise improves anxiety symptoms by stimulating the development of blood vessels in the brain and improving the communication between nerve cells as well as synapses, especially in the hippocampus which regulates emotions as well as memory, learning, and cognitive functions.
Other home remedies for anxiety include journaling, which can help you organize your thoughts and feelings in a safe space, and spending time with your pets, who have been proven to reduce the body's stress levels. Another option is to try an activity that relaxes you, such as dancing or tai chi which can aid in relaxing the mind and relieving anxiety.
If you experience severe anxiety and it is affecting your daily life you might want consult with someone who is a professional, such as a therapist or a psychiatrist. You can also talk to your primary care doctor, or a mental health specialist at K Health. Getting help doesn't have to be difficult, we can connect you to care via your phone.
5. Avoiding Caffeine
While anxiety symptoms often need the help of a medical professional, many of the day-to-day worries can be relieved by natural remedies. Talk 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.
Eliminating caffeine is an effective way to lower the frequency of anxiety-related symptoms, including rapid heartbeat, tense muscles, and jitters. Instead, drink herbal teas that don't contain caffeine, such as green or chamomile tea. This will also encourage more water consumption, which is vital to your health.
Regular exercise can also be a great way to reduce anxiety. It has been proven to improve mental health, and can even improve mood. Exercise can also help to stop the cycle of anxiety-related thoughts and feelings by offering an enjoyable distraction. Always consult with your physician prior to starting an exercise program particularly if you are taking medication or suffer from underlying medical conditions.
It is also essential to get enough quality sleep because anxiety symptoms are typically caused by poor sleep. If treatment for anxiety near me experiencing sleep issues Try a natural solution such as relaxing music or deep breathing exercises before going to bed. A good night's sleep can have a profound impact on the symptoms of anxiety and overall wellbeing.
6. Joining a Support Group
In a supportive group members can freely talk about their feelings and experiences about anxiety in a secure setting. They can learn new coping strategies and techniques from their peers, and also gain knowledge about different health, social, or financial resources that could be available to them. The support of the group members and understanding can help them to feel less alone and more hopeful about their recovery.
If you are looking for an organization to support you it is essential to find one that is led by a qualified facilitator. The facilitator is accountable to ensure that the meeting is safe and respectful for all participants. Additionally, they must provide a clear outline of what's expected from the meeting. This should include an introduction by each participant, a group conversation and the facilitator officially declaring the end of the session and the rules of confidentiality.
The members of a support group may also offer their expertise and suggestions about the best options for treating anxiety. They can also recommend different therapies, such as cognitive behavioral therapy (CBT), that can help individuals learn better ways to cope and challenge the irrational beliefs that contribute to anxiety. They can also provide advice on alternative treatments like mindfulness, yoga for relaxation, and deep breathing exercises, that may help reduce anxiety symptoms. They can also advise on self-care strategies like keeping active and eating a balanced diet.