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 treatments for anxiety can all be helpful.
There are a number of ways to manage anxiety at home, which includes routine exercise and taking vitamin B12 supplements, and engaging in hypnosis or meditation. These methods are supported by research, and have been proven to reduce anxious feelings for a variety of people.
1. Meditation
Meditation helps calm your mind and body by calming the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan traditions and has been proven to improve health, decrease stress, and create feelings of well-being and compassion. In mindfulness meditation, you strive to be present in the moment and not be distracted by the past. There are guided meditation classes online and through apps such as Peloton that make it easy to start. A few minutes each day can help you manage anxiety symptoms, but it requires practice and patience.
Yoga as well as deep breathing exercises and herbal teas are all natural ways to treat anxiety. Melatonin, valerian and chamomile are all known for their calming properties, while lavender and peppermint essential oils are also beneficial. Exercise can ease 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 reduce anxiety. Spending time with animals can also help to lower cortisol, which is a stress hormone.
Consult a mental health professional if you experience anxiety on a regular basis or if it interferes with your daily life. They can suggest treatments that include cognitive behavioral therapy (CBT) and exposure therapy to help you overcome the things or situations that trigger your anxiety.
2. Vitamin B12
Vitamin B12 is necessary to create neurotransmitters. It also assists in regulating mood and can help with anxiety symptoms. Vitamin B12 is found in a variety of foods such as dairy products and eggs. It can be taken as a supplement as well.
Stress and anxiety are normal human emotions, however some people experience life-disrupting levels of these feelings frequently. These are referred to as anxiety disorders and can affect anyone. They can be caused by a number of factors, including work pressures or relationship issues, or financial concerns.
Low levels of vitamin B12 have been associated with depression and anxiety. In one study, vitamin B12, folate and total homocysteine levels were measured in adolescents who suffered from depression and anxiety. The results showed that each per-standard deviation increase in the serum vitamin B12 was associated with a decreased likelihood of experiencing severe anxiety symptoms.
A similar study in which participants were given high doses of vitamin B6 for months showed that they experienced less anxiety symptoms. Researchers attributed the reduction in anxiety symptoms to an increased functioning of GABA which is responsible for reducing the activity of the brain. The nutritional interventions are less likely to cause side effects than medication, making them a viable alternative for anxiety. More research is needed to identify other nutrients which can improve mental health.
3. Light Therapy
It has been established that light therapy can assist with a number of mental health conditions such as depression, seasonal affective disorders and anxiety. It can be used in conjunction to psychotherapy, or as an alternative treatment on its own.
Serotonin is released when light enters the eyes. This has been shown to improve mood and reduce anxiety and depression symptoms. It also increases levels of energy and improve sleep habits. Light therapy can also help regulate the body’s circadian rhythm, decreasing the need for antidepressant medication. This is particularly beneficial for those who want to avoid the side-effects of antidepressant drugs.
There are many different light therapy devices. Pick one that can emit 10,000 lux and also utilizes white light in a spectrum. It should also emit no 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.
Light therapy is often integrated with crystal healing. If you're suffering from anxiety or fear of speaking sodalite, which has soothing blue properties, is beneficial. If your anxiety makes you feel irritable Rhodochrosite is a good option as it is known to boost confidence and promote emotional expression.
4. Exercise
Exercise is a proven anxiety treatment. It boosts endorphins and reduces stress hormones like cortisol making it a powerful tool to ease anxiety symptoms. Regular exercise is essential to feel at your best. Even a brief workout routine like a quick walk or a short circuit training session, can make a difference.
A new study revealed that people suffering from anxiety disorders who worked out three times a week saw their symptoms improve in comparison to those who didn't exercise. Researchers found that exercise improved anxiety symptoms by stimulating blood vessels in brain cells and enhancing the communication between nerve cells, synapses and the hippocampus. The hippocampus regulates emotions, memory and cognitive functions.
Other remedies at home for anxiety include journaling, which can help you organize your thoughts and feelings in a safe space, and spending time with pets that are known to reduce your body's stress levels. Another option is to engage in a relaxation activity, such as dancing or tai chi, which can help in relaxing your mind and relieving anxiety.
If your anxiety is severe and affects your daily life, consider speaking to a professional like psychiatrist or therapist. You can also speak to your primary care doctor or a mental therapist at K Health. Getting help doesn't have to be complicated. We can connect you to help directly from your phone.
5. Avoiding Caffeine
Although anxiety-related symptoms usually require the help of a medical professional many of the day-to-day worries can be cured with natural remedies. Consult with your psychiatrist, doctor or therapist to determine the treatment plan you'll include. Most treatment plans incorporate psychotherapy and prescription medications Some also incorporate natural remedies.
Avoiding caffeine can help reduce anxiety-related symptoms such as jitters, a rapid heartbeat and tense muscles. Drink herbal teas with no caffeine instead, such as green tea or chamomile. This will also encourage more water consumption which is vital for your health.
Regular exercise is a second one of the best remedies for anxiety at home, as it has been shown to boost mental health and improve moods. Exercise can also break the cycle of anxiety and thoughts by providing a healthy distractor. It's important to note that you should always consult with your physician before starting a new workout routine, especially when taking any medications or if you have any underlying medical issues.
It is also important to get enough quality sleep since anxiety-related symptoms are usually due to poor sleep. If you're experiencing sleep problems try a natural cure like soothing music or deep breathing exercises before going to you go to bed. A restful night can make a big improvement in your anxiety symptoms as well as your general wellbeing.
6. Joining I Am Psychiatry
In a support group, individuals can share their experiences and feelings about their anxiety with others in a secure environment. They can learn new strategies for coping and techniques from their peers and also gain knowledge about various health, social, or financial resources that could be available to them. The group's support and understanding can assist people feel less lonely and more optimistic about their recovery.
It's important to look for a support group that is directed by a qualified facilitator when looking for one. The facilitator should ensure that the group is safe and respectful for everyone in the group. They should also provide an outline of what's to be expected during the session. It should include a brief introduction from each member and a discussion with the group, the facilitator should announce the end of the meeting, and a set of ground guidelines for keeping discussions secret.
The members of a support group can also provide advice and suggestions for the best treatments for anxiety. They can recommend different methods of therapy, like cognitive behavioral therapy (CBT), which can help individuals develop better coping mechanisms and challenge mental irrationalities that cause anxiety. They can also advise on alternative therapies like mindfulness, yoga for relaxation, and deep breathing exercises, that may help reduce anxiety symptoms. They can also suggest self-care strategies like keeping active and eating an appropriate diet.