5 Ways to Find an Anxiety Treatment at Home

Anxiety can be a debilitating mental health issue however, it is treatable. Psychotherapy, prescription medication and natural treatments for anxiety can all help.

There are many ways to deal with anxiety at home, such as doing regular exercise and taking vitamin B12 supplements and hypnosis, or meditation. These home remedies are backed up by research and have been shown to decrease anxiety among many people.

1. Meditation

Meditation soothes the nervous system to calm your mind and body. It is practiced in Hindu, Buddhist, and Zen/Chan practices and has been proven to improve health, decrease stress, and create an overall sense of wellbeing and compassion. During mindfulness meditation you try to concentrate on the present moment and stop worrying about the past. There are guided meditation classes online and on apps such as Peloton which make it easy to get started. It takes patience and practice to manage anxiety symptoms with just a few minutes of mindfulness a day.

Other natural treatments for anxiety include yoga, 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 helpful. Exercise can ease anxiety and improve sleep. Writing down your thoughts and emotions in a safe setting can also be beneficial. Art therapy like painting and clay work has been proven to reduce anxiety. Spending time with animals can help to lower cortisol, which is a stress hormone.

Speak to a mental health specialist if you are experiencing anxiety on a regular basis or if it affects your daily life. They can recommend treatments which include cognitive behavioral therapy (CBT) and exposure therapy to help you overcome the situations or things that trigger your anxiety.

2. Vitamin B12

Vitamin B12 is necessary for the production of neurotransmitters. It can also help with anxiety symptoms by regulating mood. Vitamin B12 is found in a variety of food items, including eggs, meat, fish dairy, beans, and eggs. It is also taken as a supplement to your diet.

Stress and anxiety are normal human emotions, however certain people experience life-altering levels of these feelings on a regular basis. These conditions are called anxiety disorders and can be affecting everyone. They can be caused by a variety of causes like stress at work or relationship issues, or financial worries.

Low levels of vitamin B12 have been linked to anxiety and depression. In one study, vitamin B12 folate, vitamin B12, and homocysteine total levels were assessed in adolescents with depression and anxiety. The results showed that each standard deviation increase in serum B12 was associated with a lower risk of severe anxiety symptoms.

Similarly, a study that involved participants receiving high doses of vitamin B6 for one month, they experienced less anxiety symptoms. Researchers have attributed the decrease in anxiety symptoms to increased functioning of GABA which is responsible for inhibiting the brain. Nutrition-based interventions are less likely to trigger side effects than medication, which makes them a viable option to treat anxiety. More research is required to discover other nutrients that can improve mental health.

3. Light Therapy

Light therapy has been demonstrated to aid in the treatment of a range of mental health problems, including seasonal affective disorder, depression, and anxiety. It can be used in conjunction to psychotherapy or an alternative treatment on its own.

Serotonin is produced when light enters the eyes. This has been shown to improve mood, reduce anxiety and depression symptoms. It also helps improve sleep and boost energy. Light therapy can also help regulate the body's circadian rhythm, decreasing the need for antidepressant medication. This is especially useful for those who want to avoid the side-effects of antidepressant medications.

There are a variety of devices for light therapy. Choose one that can project 10,000 lux, and utilizes a spectrum of white light. It should also not emit UV rays, and have an extensive area of light, so it can be easily used from anywhere in the room. It is recommended to use your light therapy device in the morning for optimal results.

Light therapy is often integrated with crystal healing. If you're experiencing anxiety or fear of public speaking, sodalite, with its soothing blue properties, is beneficial. If your anxiety causes you feel irritable, rhodochrosite is an excellent choice since it has been proven to boost confidence and encourage emotional expression.

4. Exercise

Exercise is a natural anxiety non drug treatment for anxiety. It increases endorphins and lowers cortisol and other stress hormones making it a powerful instrument to relieve anxiety symptoms. It is recommended that exercise be performed on a regular basis to make sure you feel at your most optimal. Even a quick workout like a quick walk or a short circuit-training session, can make a big difference.

According to a study, patients suffering from anxiety disorders that exercised for three days a week experienced improvement in their symptoms compared to those that didn't. The researchers found that exercise improves anxiety symptoms by enhancing the development of blood vessels in the brain and enhancing the communication between nerve cells and synapses, particularly in the hippocampus, which regulates emotions, memory, learning and cognitive functions.

Other options for home remedies include journaling which lets you process your thoughts and emotions in a secure environment and spending time around pets, which are known for reducing stress levels. Another option is to consider some sort of relaxation exercise, such as dancing or tai-chi, which can help in relaxing the mind and relieving anxiety.

If your generalized anxiety treatment is serious and affects your daily life you should talk to professionals such as psychiatrist or therapist. You can also consult 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

Natural remedies can ease anxiety symptoms. While some anxiety symptoms require the assistance of a medical professional to treat, other anxiety symptoms are treated with a natural remedy. Consult with your therapist, doctor or psychiatrist to determine the treatment plan you'll include. The majority of treatment plans contain psychotherapy and prescription drugs Some also incorporate natural remedies.

Avoiding caffeine is a great way to reduce the frequency of anxiety-related symptoms, such as fast heartbeat, tight muscles and nervousness. Try drinking herbal teas that are caffeine-free instead, such as green tea or chamomile. This will also motivate you to drink more water, which is vital to your overall health.

Regular exercise can also be a great way to reduce anxiety. It has been proven that exercise can boost mental health and even boost mood. Exercise can also help to break the cycle of anxiety-related thoughts and feelings by offering an enjoyable distraction. It's important to note that you should always consult with your physician before starting a new workout routine, especially if you're taking any medication or if you have any underlying medical issues.

It is also recommended that you get enough sleep, as poor quality sleep is the most effective anxiety treatment common cause of anxiety-related symptoms. If you are struggling with sleep problems, try a natural remedy such as relaxing music or deep breathing exercises before bed. A restful and peaceful night can make a huge difference to the symptoms of anxiety as well as your overall health.

6. Joining a Support Group

In a group that is supportive individuals can share their feelings and experiences about anxiety in a secure setting. They can learn new strategies for coping and techniques from their peers, and also gain knowledge about the various social, health or financial resources that could be available to them. The support and understanding provided by the members of the group can help them feel less isolated and more hopeful about their recovery.

If you are looking for an organization to support you, it's important to find one that is run by a qualified facilitator. The facilitator must ensure that the group is safe and respectful for all participants. They should also provide a clear outline about what's expected during the session. This should include a short introduction by each participant as well as a group discussion. 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 could provide their expertise and suggestions about the best options for treating anxiety. They can also recommend different therapy approaches such as cognitive behavioral treatment (CBT), that can teach individuals healthier coping methods and challenge irrational belief systems that can cause anxiety. They can also offer advice on alternative treatments like mindfulness, relaxation yoga, and deep breathing exercises which can help to reduce anxiety symptoms. They can also recommend self-care strategies such as being physically active and consuming a balanced diet.