5 Ways to Find an Anxiety Treatment at Home

Anxiety is an extremely serious mental illness that can be debilitating, but it's highly manageable. Prescription medication, psychotherapy and natural anxiety treatment options may all help.

There are a number of ways to manage anxiety at home, such as regular exercise as well as supplementing vitamin B12 with supplements and practicing meditation or hypnosis. These remedies for anxiety at home are backed by research and have proven to decrease anxious feelings for 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. It has been shown to improve health, reduce stress, and create an overall sense of wellbeing and compassion. When you practice mindfulness meditation, you attempt to be present in the moment and not worry about the past. You can find guided mediation classes online or on apps such as Peloton. It requires patience and practice to reduce anxiety symptoms by taking a few minutes of meditation a day.

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 are also helpful. Exercise can help reduce anxiety and improve your sleep. Journaling and expressing feelings in a safe environment can also be beneficial. Art therapy such as painting and clay work has been proven to decrease anxiety. Spending time with animals may reduce cortisol levels which is a stress hormone.

Consult a mental health professional if you experience anxiety every day or if it affects your life. They can suggest cognitive behavior therapy (CBT) and exposure therapy as well as other treatment for panic and anxiety attacks options to help you overcome problems or situations that cause anxiety.

2. Vitamin B12

Vitamin B12 is essential to create neurotransmitters. It also aids in the regulation of mood and can help with anxiety-related symptoms. Vitamin B12 is found in a variety of foods, including eggs, meat, fish, dairy, and beans. It can also be used as a supplement to your diet.

Stress and anxiety are normal human emotions, however certain people experience life-altering levels of these emotions frequently. These conditions are called anxiety disorders and can affect any person. They can be triggered by a variety of causes such as stress at work and relationship issues, as well as financial worries.

Studies have shown that depression and anxiety are associated with low levels of vitamin B12 in the body. In one study the vitamin B12 folate, vitamin B12, and homocysteine levels were analyzed in adolescents suffering from anxiety and depression. The results showed that each per-standard deviation increase in the serum vitamin B12 was associated with a lower likelihood of experiencing severe anxiety symptoms.

A similar study that involved participants receiving high doses of vitamin B6 for one month, they had less anxiety symptoms. The researchers attributed the reduction to the increased functioning of GABA, which is responsible for regulating in the brain. Nutrition-based interventions are less likely to cause side effects than medication, making them a viable option for anxiety. However, more research is needed in order to identify other nutrients that help improve mental health.

3. Light Therapy

Light therapy has been proven to be effective in treating a variety of mental health problems, including seasonal affective disorder, anxiety, depression. It can be used as a supplement to psychotherapy or as a treatment on its own.

When light hits your eyes, it stimulates the production of serotonin and has been found to improve mood and reduce symptoms of anxiety and depression. It can also improve sleep and boost energy levels. In addition to increasing serotonin, light therapy can help regulate the body's circadian rhythm, and reduce the need for antidepressant medications. This is particularly beneficial for those looking to stay clear of the adverse effects of antidepressant drugs.

There are different types of light therapy devices, but you must select one that can project 10,000 lux and employs a white-light spectrum. It must not emit UV rays and should have a vast illuminated surface area so that it can be used from anywhere within the room. To get the best results it is recommended that your device for light therapy be used in the morning.

Light therapy is often integrated with crystal healing. For example, if you're struggling with anxiety and fear of public speaking sodalite may help as it has calming blue properties. Rhodochrosite is a great way to calm down if your anxiety is making you irritable. It is also known to boost confidence and stimulate emotional expression.

4. Exercise

Exercise is a natural anxiety treatment. It boosts endorphins, and decreases cortisol and stress hormones making it a powerful tool to ease anxiety symptoms. Ideally, exercise should be carried out regularly to help you feel your most optimal. Even a quick workout like a quick walk or a short circuit training session, can make a big impact.

A new study has found that those 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 improved anxiety symptoms by stimulating blood vessels in brain and improving communication between nerve cells, synapses, and the hippocampus. The hippocampus controls emotions memory, cognitive functions and memory.

Other home remedies include journaling that lets you process your thoughts and feelings in a safe space, and spending time with your pets, who are known for their ability to reduce stress levels. Another option is to consider some sort of relaxation exercise, such as dancing or tai-chi, which can aid in relaxing your mind and relieving anxiety.

If your anxiety is serious and affects your daily life think about speaking with professionals such as a therapist or psychiatrist. You can also speak to your primary care doctor or a mental therapist at K Health. Help doesn't have to be difficult, we can connect you to help directly from your phone.

5. Avoiding Caffeine

Natural remedies can alleviate anxiety symptoms. While some anxiety-related symptoms require the assistance by a medical professional to treat, other anxiety symptoms are treated with an alternative method of treatment. Talk to your therapist, doctor or psychiatrist to determine the treatment plan you'll include. The majority of treatment plans incorporate psychotherapy as well as prescription medications, but some also incorporate 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 green tea or chamomile. This will also encourage more drinking of water, which is vital for your health.

Regular exercise is one of the best solutions for anxiety that you can take at home, as it has been proven to improve mental health and boost moods. Exercise can also help break the cycle of anxiety-related thoughts and emotions by providing an enjoyable distraction. It is important to remember that you must always consult your doctor before starting a new workout routine, especially when taking any medication or if you have any underlying medical conditions.

It is also recommended that you get enough sleep, as poor quality sleep is the most common cause of anxiety symptoms. If you're struggling with insomnia try a natural cure such as relaxing music or deep breathing exercises before you go to bed. A restful night's sleep can have a significant impact on the symptoms of anxiety and overall health.

6. Joining a Support Group

In a support group, people can talk about their experiences and feelings about their anxiety to others 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 help them feel less isolated and more optimistic about their recovery.

When looking for a support group it is essential to find one run by a trained facilitator. The facilitator is responsible for ensuring that the gathering is safe and respectful for all participants, and they must give an outline of what to expect from the meeting. This should include an introduction by every participant, a discussion in the group and the facilitator officially declaring the session's end and the rules of confidentiality.

The members of a support group may also provide advice and suggestions for the best treatment for anxiety disorder generalized options for treating anxiety. They can suggest different methods of therapy, like cognitive behavioral therapy (CBT) that can help individuals develop better strategies for coping and challenge mental irrationalities that cause anxiety. They can also offer advice on alternative therapies, such as mindfulness, relaxation yoga, and deep breathing exercises that may help reduce anxiety symptoms. They can also suggest self-care strategies such as maintaining an appropriate diet and staying physically active.