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5 Ways to Find an Anxiety Treatment at Home
Anxiety is an extremely serious mental illness that can be debilitating however, it is highly treatable. Psychotherapy, prescription medication and natural anxiety treatments may all help.
There are many methods to treat anxiety at home, including regular exercise as well as taking vitamin B12 supplements and practicing meditation or hypnosis. These methods are supported by research and have been shown to decrease anxiety for a variety of people.
1. Meditation
Meditation soothes the nervous system to calm your body and mind. It is used by Buddhists, Hindus and Zen/Chan. It has been demonstrated to improve health and reduce stress. It also increases an overall sense of well-being and compassion. In mindfulness meditation, you strive to concentrate on the present moment and not be distracted by the past. You can find guided meditation classes online or via apps such as Peloton. A few minutes each day can help you manage anxiety symptoms, but it takes practice and patience.
Yoga and deep breathing exercises and herbal teas are all natural ways to combat anxiety. The essential oils of chamomile valerian, melatonin, and melatonin are all proven to provide soothing properties. Exercise can help reduce anxiety and improve sleep. Journaling and expressing emotions in a safe setting can also be beneficial. Art therapy, such as painting and clay work has been proven to decrease anxiety. Spending time with animals can also help to lower cortisol, which is linked to anxiety.
Talk to a mental healthcare professional if you experience anxiety every day or if it affects your life. They can recommend cognitive behavioral therapy (CBT), exposure therapy and other treatments to help you overcome issues or situations that cause anxiety.
2. Vitamin B12
Vitamin B12 is required for the production of neurotransmitters. It can also aid in reducing anxiety symptoms by controlling mood. Vitamin B12 is found in a variety of food items, including dairy products and eggs. It can be taken as a supplement as well.
Stress and anxiety are common human emotions. However certain people experience these feelings at a level that causes life-altering disruption. These conditions are referred to as anxiety disorders, and can affect everyone. These conditions can be triggered in a variety of ways, such as work pressures, relationship issues or financial issues.
Low levels of vitamin B12 have been associated with depression and anxiety. One study was conducted to measure vitamin B12 folate, folate, total homocysteine (tHcy) as well as 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 every per-standard deviation increase in the serum vitamin B12 was linked to a lower chance of having severe anxiety symptoms.
In a similar study participants who received high doses vitamin B6 for a period of one month showed a decrease in anxiety symptoms. Researchers attributed the reduction in anxiety symptoms to increased functioning of GABA which is responsible for blocking the brain. Nutrition-based interventions also have the benefit of causing fewer adverse effects than medications, so they could be a viable alternative to antidepressants for anxiety. However it is necessary to conduct more research to determine other nutrients that help improve mental health.
3. Light Therapy
It has been proven that light therapy can help with a number of mental health issues that include seasonal affective disorders, depression, 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 improve mood and reduce depression and anxiety symptoms. It can also improve sleep and boost energy. Light therapy can also aid in regulating the body's circadian rhythm, decreasing the need for antidepressant medications. This is especially beneficial for those who want to avoid the side effects of antidepressant medication.
There are a variety of light therapy devices however, you should select one that can project 10,000 lux and uses white-light spectrum. It does not emit UV radiation, and have a large illuminated surface area so that it can be used from anywhere within the room. It is recommended to use your device for light therapy in the morning for best results.
Crystal healing is often accompanied with light therapy. For example, if you're having anxiety and fear of public speaking sodalite may help since it has calming blue properties. If your anxiety tends to make you feel short tempered, rhodochrosite is an excellent alternative since it is known to boost confidence and encourage emotional expression.
4. Exercise
As you may have heard, exercise is an excellent natural anxiety treatment. It boosts endorphins and reduces cortisol and other stress hormones making it a powerful tool to ease anxiety symptoms. It is important to exercise regularly to feel your best. Even treatment for anxiety , such as a brisk walk or a quick circuit training session can be beneficial.
According to a study, people with anxiety disorders that exercised for three days a week noticed their symptoms improving when compared to those who did not. The study revealed that exercise can improve anxiety symptoms by stimulating the development of blood vessels in the brain and enhancing communication between nerve cells and synapses, specifically in the hippocampus, which controls emotions, memory, learning and cognitive functions.
Other home remedies include journaling which lets you manage your thoughts and emotions in a safe space, and spending time around pets, which are known to reduce stress levels. Another option is to try a relaxation activity, such as dancing or tai chi, which can be helpful in relaxing your mind and relieving anxiety.
If you are suffering from severe anxiety, and it affects your daily life you might want consult with a professional such as a therapist or a psychiatrist. You can also ask your primary care provider, or a mental health specialist at K Health. We can connect you to health care via your phone.
5. Avoiding Caffeine
Although anxiety-related symptoms usually require the aid of a medical professional, many day-to-day anxieties can be cured with natural remedies. Consult your doctor, therapist or psychiatrist to determine the best treatment plan for you. The majority of treatment plans contain psychotherapy and prescription drugs Some also incorporate natural remedies.
Avoidance of caffeine is an excellent way to decrease the frequency of anxiety-related symptoms like rapid heartbeat, tense muscles, and nervousness. Instead take herbal teas that don't contain caffeine, like green or chamomile tea. This will also help increase your water consumption which is vital to your health.
Regular exercise is another one of the most effective remedies for anxiety at home as it has been shown to boost mental health and improve moods. Exercise can also help break the cycle of anxious thoughts and feelings by offering an opportunity to relax. It's important to remember that you should always consult your doctor before beginning a new workout routine, especially when taking any medications or if you suffer from underlying medical ailments.
It is also crucial to get enough quality sleep since anxiety-related symptoms are usually due to poor sleep. Try an alternative to a natural treatment like calm music or deep breathing before bed if you have issues with sleep. A good night's rest can have a profound impact on your anxiety symptoms and overall wellbeing.
6. Joining a Support Group
In a group that is supportive members can freely talk about their feelings and experiences regarding anxiety in a safe environment. They can learn from their peers about new strategies and methods for dealing with anxiety and gain insight into the different financial, health or social resources that are available to them. The understanding and support offered by the members of the group can make them feel less lonely and more confident about their recovery.
When looking for an organization to support you, it's important to find one that is run by a trained facilitator. The facilitator is responsible for ensuring that the meeting is safe and respectful for all participants. Additionally, they must give an outline of what is expected during the meeting. This should include a brief introduction from every participant, a group discussion and the facilitator officially declaring the end of the session and the ground rules for confidentiality.
Members of a support groups can also share their expertise and offer suggestions for the best ways to treat anxiety. They can suggest different methods of therapy, like cognitive behavioral therapy (CBT), which can help individuals develop better coping mechanisms and challenge unfounded beliefs that can cause anxiety. They can also advise on alternative treatments like mindfulness, relaxation yoga, and deep breathing exercises that may help reduce anxiety symptoms. They can also recommend self-care methods, such as sustaining an appropriate diet and staying physically active.