5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a limiting mental health issue however, it is treatable. Psychotherapy, prescription medication and natural anxiety treatment can all help.
There are a variety of methods to treat anxiety at home, including routine exercise as well as taking vitamin B12 supplements, and engaging in hypnosis or meditation. These methods are supported by research and have been shown to decrease anxiety levels among many people.
1. Meditation
Meditation calms your mind and body by soothing the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan traditions and has been shown to improve health, lower stress, and increase an overall sense of wellbeing and compassion. During mindfulness meditation you try to be present in the moment and stop worrying about the past. You can find guided mediation classes online or via apps like Peloton. It requires patience and practice to reduce anxiety symptoms by taking just a few minutes of mindfulness a day.
Yoga as well as deep breathing exercises and herbal teas are all natural ways to combat anxiety. Essential oils of chamomile, valerian, and melatonin have all been shown to provide soothing properties. Exercise can help reduce anxiety and improve your sleep. Journaling about feelings and expressing them in a secure space can be beneficial. Art therapy such as clay work and painting has been proven to reduce anxiety. Spending time with animals can also help to lower cortisol, which is a stress hormone.
If you are experiencing anxiety on a daily basis or affects your daily life, speak to a mental health professional. They can recommend treatments for anxiety 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 necessary to make neurotransmitters. It also assists in regulating mood which may help in the treatment of anxiety-related symptoms. Vitamin B12 is found in a variety of foods such as eggs as well as fish, meat, dairy, and beans. It is also taken as a dietary supplement.
Stress and anxiety are normal human emotions. However there are those who have these feelings at a level that can be life-threatening. These are referred to as anxiety disorders and can be affecting anyone. They can be triggered by a variety of causes like stress at work and relationship issues, as well as financial concerns.
Low levels of vitamin B12 have been associated with depression and anxiety. One study was conducted to measure vitamin B12, folate, total homocysteine (tHcy), interleukin-6 (IL-6), tumor necrosis factor-a (TNF-a), and C-reactive protein (CRP) levels in adolescents suffering from anxiety or depression. The results indicated that each per-standard deviation increase in the serum vitamin B12 was associated with a lower likelihood of experiencing severe anxiety treatment (simply click www.annunciogratis.net) anxiety symptoms.
A similar study in which participants were given high doses of vitamin B6 over a month showed that they experienced reduced anxiety symptoms. Researchers attributed the decrease to increased functioning of GABA which is responsible for inhibition in the brain. Nutrition-based interventions also have the benefit of producing fewer side effects than medications, so they could be an alternative to antidepressants for anxiety. More research is required to determine other nutrients that can improve mental health.
3. Light Therapy
Light therapy has been demonstrated to help with a variety of mental health problems, such as seasonal affective disorder, depression, and anxiety and panic attacks treatment. It can be utilized in combination with psychotherapy or on its on its own.
When the light enters your eyes, it stimulates serotonin production and has been proven to boost mood and reduce symptoms of anxiety and depression. It also helps improve sleep and boost energy levels. Light therapy can also aid in regulating the body’s circadian rhythm, reducing the need for antidepressant medication. This is particularly beneficial for those who want to avoid the side effects of antidepressant medication.
There are various kinds of light therapy devices, however, you should select one that is capable of projecting 10,000 lux and using a white-light spectrum. It should not emit UV rays, and have a large illuminated surface area so that it can be used from any part of the room. For the best results it is recommended that your light therapy device be utilized in the morning.
Crystal healing is often accompanied with light therapy. For instance, if you’re having anxiety and fear of public speaking sodalite could be beneficial since it has calming blue properties. If your anxiety causes you feel irritable Rhodochrosite is a good option as it is known to boost confidence and encourage emotional expression.
4. Exercise
Exercise is a proven anxiety treatment. Exercise boosts endorphins, reduces stress hormones like cortisol and can help to relieve anxiety symptoms. Ideally, exercise should be performed regularly to make sure you feel at your most at your best. Even a brief exercise routine such as a vigorous walk or a quick circuit-training session, can make a big difference.
According to a new study, patients suffering from anxiety disorders who exercised three times a weeks saw their symptoms improve as when compared to those who didn’t. Researchers discovered that exercise helped improve anxiety symptoms by stimulating blood vessels in brain and improving communication between nerve cells synapses, and the hippocampus. The hippocampus controls emotions, memory and cognitive functions.
Other methods at home include journaling that lets you process your thoughts and feelings in a secure environment and spending time around pets, which are known to reduce stress levels. Try a relaxing exercise like tai-chi or dancing, to ease the mind and reduce anxiety.
If you are suffering from anxiety that is extreme and affects your daily life, consider speaking to professionals such as psychiatrist or therapist. You can also ask 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 help ease anxiety symptoms. While some anxiety symptoms require the assistance of a medical professional to treat, other anxiety symptoms can be treated by a natural remedy. Consult your therapist, psychiatrist or doctor to determine your treatment plan. Most treatment plans include psychotherapy as well as prescription medications, but some also incorporate natural remedies to treat anxiety remedies.
Avoidance of caffeine is an excellent way to decrease the occurrence of anxiety-related symptoms, such as rapid heartbeat, tense muscles and jitters. Try to drink herbal teas without caffeine instead, like green tea or chamomile. This will also increase your drinking of water which is vital to your health.
Regular exercise can also be an effective way to lower anxiety. It has been proven to improve mental health and can even improve mood. Exercise can also break the cycle of anxious feelings and thoughts by offering a healthy distraction. It is important to remember that you must always consult with your physician before beginning a new workout routine, especially if you’re taking any medications or if you suffer from underlying medical issues.
It is also crucial to get enough rest since anxiety-related symptoms are usually caused by sleep issues. Try a natural remedy such as calm music or deep breathing before going to bed if you are experiencing issues with sleep. A good night’s sleep can have a profound impact on the symptoms of anxiety and your overall wellbeing.
6. Joining a Support Group
In a support group, people can discuss their experiences and thoughts about their anxiety with other people in a secure environment. They can learn new strategies for coping and strategies from their peers, and also learn about the various social, health or financial resources that could be available to them. The assistance and understanding offered by the members of the group can make them feel less lonely and more hopeful about their recovery.
It’s important to look for a support group run by a certified facilitator when you are looking for one. The facilitator should ensure that the gathering is safe and respectful for all participants. They should also provide an outline of what’s expected during the session. This should include a short introduction by each participant and a discussion with the group, the facilitator officially announcing the conclusion of the meeting, and a set of ground rules for keeping all discussions private.
The members of a support group may also provide advice and suggestions for the best options for treating 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 cause anxiety. They may also suggest alternative therapies like mindfulness, relaxation yoga, and deep breathing exercises that can reduce anxiety symptoms. They can also recommend self-care techniques, like staying physically active and maintaining healthy eating habits.