5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a debilitating mental health problem, but it is highly treatable. Learn Even more Here , psychotherapy and natural anxiety treatment can all help.
There are many ways to deal with anxiety at home, such as doing regular exercise or taking vitamin supplements B12 and hypnosis meditation. These remedies for anxiety at home are backed by research and have been proven to decrease anxiety for many people.
1. Meditation
Meditation helps to calm the nervous system, allowing it to relax your body and mind. It is practiced by Hindus, Buddhists, and Zen/Chan and has shown to improve health and decrease stress. It also helps to develop an overall sense of well-being and compassion. When you practice mindfulness meditation, you attempt to focus on the moment and not worry about the past. You can find guided meditation classes online or through apps like Peloton. A few minutes each day can ease anxiety symptoms, but it requires practice and perseverance.
Other natural remedies for anxiety include yoga meditation, deep breathing exercises and herbal teas. Melatonin, valerian and chamomile are all known to have calming effects while lavender and peppermint essential oils are also helpful. Exercise can reduce anxiety and improve sleep. Writing about your feelings and expressing them in a safe environment can be beneficial. Art therapy like clay work and painting has been proven to decrease anxiety. Spending time with animals may reduce cortisol levels which is linked to anxiety.
If you experience anxiety on a daily basis or it is interfering with your life, consult a mental health professional. They can suggest treatments which include cognitive behavioral therapy (CBT) and exposure therapy to help you overcome the situations or things that trigger anxiety.
2. Vitamin B12
Vitamin B12 is required for the production of neurotransmitters. It also aids in mood regulation which may help in the treatment of anxiety-related symptoms. Vitamin B12 can be found in a variety of foods including dairy products and eggs. It can be taken as an supplement too.
Stress and anxiety are typical human emotions. However, some people feel these emotions at a degree that can be life-threatening. These are referred to as anxiety disorders and can be affecting anyone. They can be caused by a variety of triggers, including work pressures, relationship problems, or financial concerns.
Low levels of vitamin B12 have been linked to anxiety and depression. In one study the vitamin B12, folate and total homocysteine levels were measured in adolescents who suffered from anxiety and depression. The results showed that each standard deviation increase in serum B12 was associated with lower risk of suffering from severe anxiety symptoms.
Similar to this, a study where participants were given high doses of vitamin B6 over months showed that they had less anxiety symptoms. Researchers have attributed the decrease in anxiety symptoms to an improved functioning of GABA which is responsible for blocking the brain. Nutrition-based treatments have the added benefit of having fewer side negative effects than medications, which means they could be a viable alternative to antidepressants for anxiety. However, more research is needed to determine other nutrients that can improve mental health.
3. Light Therapy
It has been proven that light therapy can aid with a variety of mental health conditions that include seasonal affective disorders, depression and anxiety. It can be used in conjunction to psychotherapy or as an individual treatment.
Serotonin is produced when light enters the eyes. This has been shown to improve mood, reduce anxiety and depression symptoms. It can also improve sleep and increase energy levels. In addition to increasing serotonin light therapy, it can also aid in regulating the body's circadian rhythm, and reduce the need for antidepressant medications. This is especially beneficial for those who wish to avoid the negative side effects of antidepressant medication.
There are a variety of light therapy devices. Choose one that can project 10,000 lux, and that uses a spectrum of white light. It should not emit UV rays and should have a vast surface that is illuminated to be able to be used from anywhere within the room. For the best results it is recommended that your device for light therapy be used in the morning.
Light therapy is often paired with crystal healing. If you're suffering from anxiety or fear of speaking, sodalite, with its soothing blue properties, can be very beneficial. If your anxiety tends to make you feel short tempered Rhodochrosite is a great option as it is known to boost confidence and promote emotional expression.
4. Exercise
Exercise is a proven anxiety treatment. Exercise increases endorphins, decreases stress hormones such as cortisol and helps relieve anxiety symptoms. Ideally, exercise should be carried out on a regular basis to ensure that you feel your best. Even a short exercise routine like a quick 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 per week noticed their symptoms improve in comparison to those who didn't work out. The researchers found that exercise improves anxiety symptoms by stimulating the development of blood vessels in the brain, and also by enhancing the communication between nerve cells as well as synapses, particularly in the hippocampus which is responsible for emotions, memory, learning and cognitive functions.
Other home remedies for anxiety include journaling, which helps you process your thoughts and feelings in a safe location, as well as spending time with pets that have been proven to reduce the body's stress levels. Another option is to engage in some sort of relaxation exercise, such as dancing or tai chi which can be helpful in relaxing the mind and easing anxiety.
If you are suffering from severe anxiety, and it affects your daily life, you may want to talk to a professional like a therapist or psychiatrist. You can also speak to your primary care provider or a mental therapist at K Health. We can connect you to health care via your phone.
5. Avoiding Caffeine
Natural remedies can help ease anxiety symptoms. While some anxiety symptoms require the help by a medical professional to treat, other anxiety symptoms are treated with the use of a natural remedy. Talk with your therapist, doctor or psychiatrist to determine what your treatment plan will include. Most treatment plans incorporate prescription medications and psychotherapy however some also include natural remedies.
Eliminating caffeine can help lower anxiety-related symptoms such as anxiety, jitters, rapid heartbeat and tense muscles. Instead drinking herbal teas that don't contain caffeine, such as green or chamomile tea. This will also encourage you to drink more water, which is vital to your overall health.
Regular exercise is a great way to reduce anxiety. It has been proven that exercise can improve mental health and can even improve mood. Exercise can also help to break the cycle of anxiety-related thoughts and feelings by providing an opportunity to relax. Always consult with your doctor prior to beginning any new exercise routine particularly if you are taking medications or suffer from other medical conditions.
It is also recommended that you get enough sleep, since poor quality sleep is a frequent reason for anxiety-related symptoms. Try an organic remedy like soothing music or deep breathing before bed if you have issues with sleep. A restful night's sleep can have a major impact on your anxiety symptoms and your overall wellbeing.
6. Joining a Support Group
In a support group, members can discuss their experiences and thoughts about their anxiety with others in a safe environment. They can learn new strategies for coping and strategies from their peers, and also gain knowledge about the various social, health, or financial resources that may be available to them. The support of the group members and understanding can allow them feel less isolated and more hopeful about their recovery.
It is essential to find a support group directed by a qualified facilitator when you are looking for one. The facilitator should ensure the gathering is safe and respectful for all participants. They should also provide a clear outline about what to expect during the meeting. This should include a short introduction by each participant as well as a group discussion. the facilitator formally announcing the end of the meeting, and the ground rules for keeping all discussions confidential.
The members of a support group can provide their expertise and suggestions for the best treatment options for anxiety. They can also suggest alternative therapy approaches such as cognitive behavioral therapy (CBT) which can help individuals learn better ways to cope and challenge irrational beliefs that contribute to anxiety. They can also offer advice on alternative therapies, such as mindfulness, relaxation yoga and deep breathing exercises which may help ease anxiety symptoms. They can also suggest self-care techniques, for example, keeping active and eating healthy eating habits.