5 Ways to Find an Anxiety Treatment at Home
Anxiety is an illness of the mind that can be debilitating, but it's also highly treatable. Psychotherapy, prescription medication and natural anxiety treatments could all help.
There are many ways to treat anxiety at your home, such as regular exercise or taking vitamin supplements B12 and hypnosis, or meditation. These remedies for anxiety at home are backed by research and have proven to reduce anxiety in many people.
1. Meditation
Meditation helps calm your body and mind by relaxing the nervous system. It is practiced by Hindus, Buddhists, and Zen/Chan and has proven to improve health and decrease stress. It also increases an overall sense of well-being and compassion. When you practice mindfulness meditation, you are focused on the present moment and strive to stop thinking about the past or worrying about the future. You can find guided meditation classes online or through apps like Peloton. A few minutes every day can help manage anxiety symptoms, but it requires practice and perseverance.
Other natural remedies for anxiety include yoga meditation, deep breathing exercises and herbal teas. treatment for panic and anxiety attacks iampsychiatry.com , valerian and chamomile are all known to have calming effects, while lavender and peppermint essential oils are also beneficial. Exercise can also reduce anxiety and improve sleep. Writing and expressing your feelings in a secure environment can be beneficial. Art therapy, such as painting and clay work has been proven to reduce anxiety. Additionally, spending time with animals has been proven to lower cortisol levels. These are associated with an increase in anxiety.
If you are experiencing anxiety on a regular basis or is interfering with your life, consult an expert in mental health. They may suggest cognitive behavioral therapy (CBT) and exposure therapy and other treatments to help you overcome issues or situations that trigger anxiety.
2. Vitamin B12
Vitamin B12 is necessary to create neurotransmitters. It can also aid in reducing anxiety by managing mood. Vitamin B12 is found in many foods like eggs as well as fish, meat dairy, beans, and eggs. It can be taken as a supplement as well.
Stress and anxiety are normal human emotions, but some people experience life-disrupting levels of these feelings regularly. These conditions are known as anxiety disorders and can be affecting anyone. These conditions can be caused by many ways, including stress at work, relationships issues or financial worries.
Low levels of vitamin B12 have been associated with depression and anxiety. One study involved measuring vitamin B12, folate, total homocysteine (tHcy) interleukin-6 (IL-6) as well as tumor necrosis factor-a (TNF-a) and C-reactive protein (CRP) levels in adolescents suffering from depression or anxiety. The results indicated that each per-standard deviation increase in serum vitamin B12 was linked to a lower likelihood of experiencing severe anxiety symptoms.
A similar study that involved participants receiving high doses of vitamin B6 over months showed that they had less anxiety symptoms. The researchers attributed the reduction to increased functioning of GABA, which is responsible for regulating in the brain. The nutritional interventions are less likely to cause side effects than medication, which makes them a viable option to treat anxiety. More research is needed to identify other nutrients which enhance mental health.
3. Light Therapy
Light therapy has been demonstrated to help with a variety of mental health conditions including seasonal affective disorder anxiety, depression. It can be used as a supplement to psychotherapy or as a treatment on its own.
When the light enters your eyes, it triggers serotonin production and has been proven to improve mood and reduce symptoms of anxiety and depression. It also boosts the level of energy and improve sleep patterns. Light therapy can also aid in regulating the body's circadian rhythm, decreasing the need for antidepressants. This is particularly beneficial for those who wish to stay clear of the adverse effects of antidepressant drugs.
There are a variety of light therapy devices but you must select one that is capable of projecting 10,000 lux and uses a white-light spectrum. It does not emit UV radiation, and have a large illuminated surface area so that it can be used from any location within the room. It is recommended that you use your light therapy device in the morning for optimal results.
Light therapy is often paired with crystal healing. If you're experiencing anxiety or fear of public speaking, sodalite, with its soothing blue properties, can be very beneficial. Rhodochrosite can help you settle down if your anxiety makes you irritable. It's also believed to boost confidence and encourage emotions.
4. Exercise
Exercise is a proven anxiety treatment. Exercise boosts endorphins, reduces stress hormones like cortisol and helps relieve anxiety symptoms. It is recommended that exercise be carried out regularly to help you feel your most optimal. Even a short workout routine like a quick walk or a short circuit training session, can make a difference.
According to a new study, people with anxiety disorders who exercised three times a weeks experienced improvement in their symptoms compared to those that did not. The study revealed that exercise improves anxiety symptoms by stimulating the creation of blood vessels within the brain and enhancing the communication between nerve cells as well as synapses, especially in the hippocampus, which controls emotions as well as memory, learning, and cognitive functions.
Other home remedies include journaling that allows you to manage your thoughts and emotions in a secure environment and spending time with your 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 aid in calming the mind and easing anxiety.
If your anxiety is severe and it is affecting your daily routine think about speaking with a professional like psychiatrists or therapists. You can also speak to your primary care physician or a mental specialist at K Health. Assistance doesn't need to be complicated. We can connect you to care directly from your phone.
5. Avoiding Caffeine
Although anxiety-related symptoms typically require the assistance of a medical professional many of the day-to-day worries can be relieved by natural remedies. Consult with your therapist, doctor or psychiatrist to determine what your treatment plan will include. The majority of treatment plans incorporate psychotherapy as well as prescription medications Some also include natural remedies.
Avoidance of caffeine is an excellent way to decrease the occurrence of anxiety-related symptoms, such as fast heartbeat, tight muscles, and jitters. Try drinking herbal teas with no caffeine instead, like chamomile or green tea. This will also help increase your drinking of water, which is vital for your health.
Regular exercise is a second one of the best home treatments for anxiety as it has been proven to increase mental health and boost moods. Exercise can also help break the cycle of anxiety and thoughts by providing a healthy distraction. Always consult with your doctor prior to beginning an exercise program, especially if you are taking medications or have underlying medical issues.
It's also recommended to get enough rest, as poor quality sleep is a frequent reason for anxiety-related symptoms. If you are struggling with sleep problems Try a natural solution like soothing music or deep breathing exercises before you go to bed. A good night's rest can make a big difference to your anxiety symptoms and general health.
6. Joining a Support Group
In a group that is supportive individuals can talk about 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 various health, social or financial resources that may be available to them. The group's support and understanding can allow them feel less isolated and more optimistic about their recovery.
It is important to choose an organization that is run by a certified facilitator when you are looking for one. The facilitator is responsible for ensuring that the gathering is safe and respectful for all attendees, and they must give an exact outline of what's expected from the session. It should include a brief introduction from each participant and a discussion with the group, the facilitator officially announcing the conclusion of the meeting, and a set of ground guidelines for keeping discussions private.
Members of a support groups can also share their knowledge and make suggestions on the best methods to treat anxiety. They can also recommend different methods of therapy, including cognitive behavioral therapy (CBT), that can help individuals learn better ways to cope and challenge irrational belief systems that contribute to anxiety. They can also advise on alternative treatments like mindfulness, relaxation yoga, and deep breathing exercises which may help ease anxiety symptoms. They can also recommend self-care techniques, such as following the right diet and being physically active.