5 Ways to Find an Anxiety Treatment at Home

Anxiety is an extremely serious mental illness that can be debilitating, but it's also highly manageable. Prescription medications, psychotherapy, and natural anxiety treatments can all help.

There are many ways to treat anxiety at your home, including regular exercise and taking vitamin B12 supplements and hypnosis, or meditation. These solutions at home are backed by research and have been shown to reduce anxious feelings among many people.

1. Meditation

Meditation calms your body and mind by soothing the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan traditions and has been proven to improve health, lower stress, and promote feelings of well-being and compassion. During mindfulness meditation, you concentrate on the present moment and attempt to forget about the past or worrying about the future. There are guided meditation classes online or on apps like Peloton. A few minutes a day can ease anxiety symptoms, but it takes practice and patience.

Other natural treatments for anxiety include yoga and deep breathing exercises, as well as herbal teas. Melatonin, valerian, and chamomile are all known for their calming properties, while lavender and peppermint essential oils can also prove beneficial. Exercise can ease anxiety and improve your sleep. Journaling and expressing feelings in a secure environment can also be beneficial. Art therapy such as painting and clay work has been proven to decrease anxiety. Spending time with animals can also reduce cortisol levels which is associated with anxiety.

Consult a mental health specialist if you are experiencing anxiety on a regular basis or if it is affecting 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 cause anxiety.

2. Vitamin B12

Vitamin B12 is required to make neurotransmitters. It also helps with anxiety by managing mood. Vitamin B12 is found in a variety of food items, including eggs and meat, fish, dairy, and beans. It can be taken as an supplement too.

Stress and anxiety are normal human emotions, however some people experience life-altering levels of these emotions frequently. These conditions are known as anxiety disorders and can affect any person. They can be triggered by a number of factors like stress at work and relationship issues, as well as financial concerns.

Studies have revealed that depression and anxiety are linked to low levels of vitamin B12 in the body. One study involved measuring vitamin B12, folate, total homocysteine (tHcy) interleukin-6 (IL-6) and tumor necrosis factor-a (TNF-a) and C-reactive protein (CRP) levels in adolescents suffering from anxiety or depression. The results indicated that every per-standard deviation increase in the serum vitamin B12 was associated with a lower risk of severe anxiety symptoms.

A similar study that involved participants receiving high doses of vitamin B6 over months showed that they experienced less anxiety symptoms. Researchers attribute the decrease in anxiety symptoms to an enhanced functioning of GABA which is responsible for inhibiting the brain. Nutrition-based interventions also have the benefit of having fewer side negative effects than medications, which means they could be an alternative to antidepressants for anxiety. Further research is required to discover other nutrients that can improve mental health.

3. Light Therapy

It has been proven that light therapy can aid with a variety of mental health issues, including depression, seasonal affective disorders and anxiety. It can be used as a supplement to psychotherapy, or as a treatment on its own.

Serotonin is created when light hits the eyes. This has been shown to improve mood and reduce anxiety and depression symptoms. It also increases the level of energy and improve sleep habits. Light therapy can also aid in regulating the body's circadian rhythm, which can reduce the need for antidepressant medications. This can be especially helpful for those who want to stay clear of the adverse negative effects of antidepressant medications.

There are different types of light therapy devices but you should choose one that has the capacity to project 10,000 lux and uses a white-light spectrum. It does not emit UV radiation, and have a large surface that is illuminated to be able to be used from any part of the room. It is recommended to utilize your light therapy device in the morning to get the best natural treatment for anxiety and depression results.

Light therapy is often integrated with crystal healing. For example, if you're having anxiety and fear of speaking in public, sodalite can be helpful as it has calming blue properties. If your anxiety tends to make you feel unmotivated, rhodochrosite is an excellent alternative since it is known to boost confidence and stimulate emotional expression.

4. Exercise

Exercise is a proven anxiety treatment. Exercise boosts endorphins, reduces 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 like a quick walk or a short circuit training session can make a significant impact.

According to a study, those suffering from anxiety disorders that exercised three times a weeks experienced improvement in their symptoms opposed to those who didn't. The study found that exercise improves anxiety symptoms by stimulating creation of blood vessels within the brain and improving the communication between vagus nerve anxiety treatment cells and synapses, specifically in the hippocampus, which regulates emotions, memory, learning and cognitive functions.

Other options for home remedies include journaling, which allows you to process your thoughts and emotions in a safe environment, and spending time with your pets, who are known to reduce stress levels. Another option is to consider a relaxation activity, such as dancing or tai-chi, which can aid in relaxing the mind and alleviating anxiety.

If your anxiety is serious and it is affecting your daily routine, consider speaking to a professional like psychiatrist or therapist. You can also consult your primary care physician or a mental specialist at K Health. Help doesn't have to be complicated, we can connect you to help via 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, others can be treated by an alternative method of treatment. Consult with your therapist, doctor or psychiatrist to determine what your treatment plan will include. The majority of treatment plans incorporate psychotherapy and prescription medications Some also include natural remedies.

Avoidance of caffeine is an excellent way to decrease the frequency of anxiety-related symptoms like an increased heart rate, tight muscles, and nervousness. Instead drinking herbal teas that do not contain caffeine, such as green or chamomile tea. This will also encourage you to drink more water, which is vital to your overall health.

Regular exercise is another one of the best solutions for anxiety that you can take at home because it has been shown to boost mental health and improve moods. Exercise can also help break the cycle of anxious feelings and thoughts by providing a healthy distractor. It is 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 suffer from underlying medical issues.

It is also important to get enough quality sleep as anxiety symptoms are often due to poor sleep. If you are struggling with insomnia, try a natural remedy like relaxing music or deep breathing exercises before going to bed. A good night's rest can make a huge difference to the symptoms of anxiety, as well as to your general wellbeing.

6. Joining a Support Group

In a supportive group, people can openly talk about their feelings and experiences about anxiety in a secure environment. They can learn new strategies for coping and strategies from their peers, and also learn about the various social, health, or financial resources that could be available to them. The group members' support and understanding can allow them to feel less alone, and more hopeful for their recovery.

It is important to choose an organization that is led by a qualified facilitator when searching for one. The facilitator must ensure that the group is safe and respectful for everyone in the group. They should also provide an outline of what's expected during the session. This should include a brief introduction from each member as well as a group discussion. the facilitator formally announcing the conclusion of the meeting, and the ground guidelines for keeping discussions secret.

The members of a support group may provide their expertise and suggestions about the best treatments for anxiety. They can suggest different methods of therapy, like cognitive behavioral therapy (CBT), which can help individuals develop healthier coping mechanisms and challenge irrational beliefs that cause anxiety. They also can offer alternative therapies such as mindfulness, yoga for relaxation and deep breathing exercises that could help reduce symptoms of anxiety. They can also recommend self-care methods, such as sustaining a healthy diet and staying physically active.