Anxiety Treatment At Home: What's The Only Thing Nobody Is Talking About
5 Ways to Find an Anxiety Treatment at Home
Anxiety is an illness of the mind that can be debilitating but it's highly treatable. Psychotherapy, prescription medications and natural anxiety treatments may all help.
There are a number of ways to treat anxiety at home, such as routine exercise as well as taking vitamin B12 supplements, and engaging in hypnosis or meditation. These home remedies are backed up by research, and have been proven to decrease anxiety levels among many people.
1. Meditation
Meditation helps to calm the nervous system and helps to relax your mind and body. It is practiced in Hindu, Buddhist, and Zen/Chan practices and has been shown to improve health, reduce stress, and increase feelings of well-being and compassion. When you practice mindfulness meditation, you attempt to concentrate on the present moment and stop worrying about the past. There are guided meditation classes online and on apps like Peloton which make it easy to get started. A few minutes every day can help you manage anxiety symptoms, but it takes practice and perseverance.
Other natural remedies for anxiety include yoga meditation, deep breathing exercises and herbal teas. Melatonin, valerian, and chamomile are all known for their calming properties, while peppermint and lavender essential oils are also beneficial. Exercise can reduce anxiety and enhance sleep. Writing about your feelings and expressing them in a safe space can have a positive effect. Art therapy, including painting and claywork, has been proven to reduce anxiety. Also, the time spent with animals has been shown to decrease cortisol levels. These are associated with an increase in anxiety.
Talk to a mental healthcare professional if you suffer from anxiety throughout the day or if it affects your life. They can recommend cognitive behavioral therapy (CBT) as well as exposure therapy and other treatments to help you overcome problems or situations that cause anxiety.
2. Vitamin B12
Vitamin B12 is necessary to make neurotransmitters. It also assists in regulating mood, which can assist in the treatment of anxiety-related symptoms. Vitamin B12 is found in a variety of food items, including eggs and dairy products. It can be taken as supplementation as well.
Stress and anxiety are normal human emotions, however some people experience life-altering levels of these emotions on a regular basis. These issues are referred to as anxiety disorders, and can affect any person. They can be caused by a variety of causes, including work pressures, relationship problems, or financial concerns.
Low levels of vitamin B12 have been associated with depression and anxiety. In one study in one study, vitamin B12, folate and total homocysteine levels were measured in adolescents who suffered from anxiety and depression. The results indicated that every per-standard deviation increase in the serum vitamin B12 was associated with a decreased chance of having severe anxiety symptoms.
Similar to this, a study that involved participants receiving high doses of vitamin B6 for months showed that they experienced less anxiety symptoms. Researchers attributed the decrease to the increased functioning of GABA, which is responsible for inhibition in the brain. Nutrition-based interventions are less likely to cause adverse effects than medication, which makes them a viable alternative for anxiety. Further research is required to determine other nutrients that improve mental health.
3. Light Therapy
It has been proven that light therapy can help with a variety of mental health issues, including depression, seasonal affective disorders, and anxieties. It can be utilized in combination with psychotherapy, or on its on its own.
Serotonin is released when light enters the eyes. It has been proven to boost mood, decrease depression and anxiety symptoms. It also helps improve sleep and increase energy. In addition to boosting serotonin, light therapy can help regulate the body's circadian rhythm, and reduce the need for antidepressant medications. This is particularly beneficial for those who want to avoid the negative side effects of antidepressant medication.
There are many different light therapy devices. Choose one that can project 10,000 lux, and that makes use of a spectrum of white light. It should not emit UV rays, and have large areas of illumination which means it can be used from any place in the room. For the best results it is recommended that your light therapy device be utilized in the morning.
Crystal healing is usually accompanied by light therapy. For instance, if you're experiencing anxiety and fear of speaking in public sodalite may help as it has calming blue properties. Rhodochrosite can help you calm down if your anxiety is making you irritable. It's also known to increase confidence and encourage expressive emotions.
4. Exercise
As you've likely heard that exercise is a great natural anxiety treatment. Exercise increases endorphins, decreases stress hormones, such as cortisol, and helps relieve anxiety symptoms. It is important to exercise regularly to feel your most at your best. Even a quick workout, such as a brisk walk or a quick circuit training session can have a positive impact.
According to a recent study, patients suffering from anxiety disorders who exercised three times per week experienced improvement in their symptoms when compared to those who did not. Researchers discovered that exercise helped improve anxiety symptoms by stimulating blood vessels in the brain and enhancing communication between nerve cells synapses, and the hippocampus. The hippocampus is responsible for emotions memory, cognitive functions and memory.
Other home remedies include journaling which lets you process your thoughts and feelings in a safe space, and spending time with pets, who are known for their ability to reduce stress levels. Try a relaxing activity, such as tai-chi or dancing, to ease your mind and ease anxiety.
If you experience severe anxiety, and it affects your daily life it is advisable consult with an expert such as a therapist, or a psychiatrist. You can also speak to your primary care physician or a mental therapist at K Health. Getting affordable anxiety treatment doesn't have to be difficult, we can connect you with care directly from your phone.
5. Avoiding Caffeine
Although anxiety-related symptoms usually require the aid of a medical professional, many of the day-to-day worries can be relieved by natural remedies. Consult with your psychiatrist, doctor or therapist to determine what your treatment plan will include. Most treatment plans incorporate prescription medications and psychotherapy however some also include natural remedies.
Eliminating caffeine is an effective way to lower the occurrence of anxiety-related symptoms, including an increased heart rate, tight muscles and jitters. Try drinking herbal teas with no caffeine instead, such as green tea or chamomile. This will also increase your water intake, which is vital for your health.
Regular exercise is one of the most effective solutions for anxiety that you can take at home as it has been proven to boost mental health and improve moods. Exercise can also help break the cycle of anxious thoughts and thoughts by providing a healthy distraction. It's important to remember that you must always consult with your physician prior to beginning a new exercise routine, particularly if you are taking any medications or if you have underlying medical issues.
It is also recommended that you get enough sleep, as poor quality sleep is a common cause of anxiety-related symptoms. Try a natural remedy such as relaxing music or deep breathing prior to going to bed if you suffer from issues with sleep. A restful and peaceful night can make a significant improvement in your anxiety symptoms and your overall health.
6. Joining a Support Group
In a group that is supportive, people can openly share their feelings and experiences about anxiety in a safe setting. They can learn from their peers new coping techniques and strategies and gain insight into the various health, financial or social resources that are available to them. The group's support and understanding can assist them feel less isolated and more hopeful about their recovery.
When you're looking for an organization to support you, it's important to find one run by a certified facilitator who is qualified. The facilitator is accountable to ensure that the meeting is safe and respectful for all attendees, and they should provide an exact outline of what to expect during the meeting. This should include a brief introduction from each participant, a group discussion and the facilitator officially declaring the end of the session, and ground rules regarding confidentiality.
The members of a support group may also provide advice and suggestions about the best options for treating anxiety. They can recommend different therapies, including cognitive behavioral therapy (CBT), which can help individuals develop better ways to cope and challenge the unfounded beliefs that can cause anxiety. They can also advise on alternative therapies like mindfulness, relaxation yoga and deep breathing exercises which may help ease anxiety symptoms. They can also suggest self-care treatment strategies, like being physically active and consuming an appropriate diet.