Anxiety Treatment At Home: 11 Things You're Forgetting To Do
5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a debilitating mental health condition, but it is highly treatable. Psychotherapy, prescription medication and natural treatments for anxiety can all help.
There are many ways to treat anxiety at your home, including regular exercise, taking vitamin supplements B12 and hypnosis meditation. These methods are supported by research, and have been proven to decrease anxiety levels for a variety of people.
1. Meditation
Meditation can help relax the nervous system to calm your body and mind. It is practiced by Hindus, Buddhists and Zen/Chan. It has been demonstrated to improve health and reduce stress. It also promotes feelings of peace and compassion. During 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 on the internet and on apps such as Peloton which make it easy to get started. A few minutes every day can ease anxiety symptoms, but it requires practice and patience.
Other natural treatments 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 can also be beneficial. Exercise can reduce anxiety and improve your sleep. Writing about your feelings and sharing them in a safe environment can have a positive effect. Art therapy such as clay work and painting has been proven to reduce anxiety. Spending time with animals may reduce cortisol levels which is linked to anxiety.
Talk to a mental healthcare specialist if you are experiencing anxiety throughout the day or if it is affecting your daily life. treatments for anxiety disorders can suggest cognitive behavior therapy (CBT) as well as exposure therapy and other treatments to help you overcome things or situations that cause anxiety.
2. Vitamin B12
Vitamin B12 is necessary to create neurotransmitters. It also assists in the regulation of mood, which can assist with anxiety-related symptoms. Vitamin B12 is found in many foods, including eggs as well as fish, meat dairy, beans, and other foods. It is also taken as a supplement to your diet.
Stress and anxiety are normal human emotions, however some people experience life-altering levels of these feelings regularly. These conditions are referred to as anxiety disorders and can be affecting any person. They can be caused by a variety of triggers, including work pressures, relationship problems, or financial concerns.
Low levels of vitamin B12 have been associated with depression and anxiety. One study involved measuring vitamin B12 folate, folate and 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 anxiety or depression. The results showed that each standard deviation increase in serum B12 was associated to less risk of developing severe anxiety symptoms.
In a similar study, those who received high doses of vitamin B6 over a period of a month experienced reduced anxiety symptoms. Researchers attributed the decrease to increased functioning of GABA, which is responsible for inhibition in the brain. Nutrition-based interventions are less likely to trigger side effects than medication, which makes them a viable option to treat anxiety. However there is a need for more research to determine other nutrients that help improve mental health.
3. Light Therapy
It has been established that light therapy can assist with a variety of mental health problems such as depression, seasonal affective disorders and anxiety. It can be used in combination with psychotherapy, or on its own.
When light hits your eyes, it stimulates the production of serotonin and has been proven to boost mood and reduce symptoms of depression and anxiety. It also boosts energy levels and improve sleep habits. Light therapy can also help regulate the body’s circadian rhythm, which can reduce the need for antidepressant medication. 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 using white-light spectrum. It should also emit no UV rays, and have a large lit surface area that allows it to be used from any location in the room. It is recommended to utilize 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, is helpful. Rhodochrosite can help you calm down if your anxiety is making you angry. It's also known to increase confidence and encourage emotional expression.
4. Exercise
As you've probably heard that exercise is a great natural anxiety treatment. Exercise increases endorphins and reduces stress hormones such as cortisol and can help to relieve anxiety symptoms. It is important to exercise regularly to ensure you feel your most at your best. Even a brief exercise routine such as a vigorous walk or a short circuit training session, can make a big difference.
A new study revealed that people suffering from anxiety disorders who exercised three times per week noticed their symptoms improve in comparison to those who did not exercise. Researchers found that exercise helped reduce anxiety symptoms by stimulating blood vessels in brain and enhancing communication between nerve cells synapses and the hippocampus. The hippocampus controls emotions memory, cognitive functions and memory.
Other methods at home include journaling, which lets you manage your thoughts and emotions in a safe environment, and spending time with pets, who are known to reduce stress levels. Another option is to try some sort of relaxation exercise, such as dancing or tai chi, which can aid in calming the mind and easing anxiety.
If your anxiety is severe and is affecting your everyday life you might want to speak with a professional such as a therapist, or psychiatrist. You can also consult your primary care doctor or a mental specialist at K Health. We can connect you with care from your phone.
5. Avoiding Caffeine
Although anxiety-related symptoms usually require the aid of a medical professional most day-to-day anxieties can be alleviated with natural remedies. Consult your therapist, psychiatrist or doctor to determine the best treatment plan for you. The majority of treatment plans include psychotherapy as well as prescription medications Some also include natural remedies.
The absence of caffeine can help reduce anxiety-related symptoms such as anxiety, jitters, rapid heartbeat and tight muscles. Drink herbal teas that are caffeine-free instead, like chamomile or green tea. This will also help you to drink more water, which is essential to your overall health.
Regular exercise can also be an excellent way to decrease anxiety. It has been proven to boost mental health and can even improve mood. Exercise can also help break the cycle of anxious feelings and thoughts by offering a healthy distraction. It's important to note that you should always consult your healthcare provider before beginning a new workout routine, particularly if you are taking any medication or if you suffer from underlying medical conditions.
It is also essential to get enough quality sleep since anxiety-related symptoms are usually due to poor sleep. Try an alternative to a natural treatment like soothing music or deep breathing prior to going to bed if you are experiencing issues with sleep. A restful and peaceful night can make a big difference to the symptoms of anxiety as well as your overall health.
6. Joining a Support Group
In a supportive group members can freely talk about their feelings and experiences about anxiety in a safe environment. They can learn from their peers about new coping techniques and strategies, and gain knowledge about the different financial, health, or social resources available to them. The support and understanding provided by the group members can help them feel less alone and more confident about their recovery.
If you are looking for a support group it is important to choose one run by a certified facilitator who is qualified. The facilitator should ensure that the meeting is safe and respectful for everyone who attends. They should also provide an outline of what's expected during the session. This should include an introduction by every participant, a discussion in the group and the facilitator officially declaring the session's end, and ground rules regarding confidentiality.
The members of a support group can also share their knowledge and offer suggestions on the best ways to treat anxiety. They can recommend various methods of therapy, like cognitive behavioral therapy (CBT), which can teach individuals healthier coping mechanisms and challenge mental irrationalities that can cause anxiety. They can also offer alternative treatments such as mindfulness, yoga for relaxation and deep breathing exercises that may help to reduce anxiety symptoms. They can also recommend self-care methods, such as sustaining a healthy diet and staying physically active.