5 Ways to Find an Anxiety Treatment at Home

Anxiety is an illness of the mind that can be debilitating, however, it is highly manageable. Psychotherapy, prescription medication and natural anxiety treatment options may all help.

There are a number of ways to manage anxiety at home, including routine exercise as well as taking vitamin B12 supplements, and engaging in hypnosis or meditation. These home remedies for anxiety are supported by research and have proven to decrease anxious feelings for many people.

1. Meditation

Meditation helps calm your body and mind by relaxing the nervous system. It is practiced by Buddhists, Hindus and Zen/Chan. It has been shown to improve health and reduce stress. It also increases an overall sense of well-being and compassion. When you practice mindfulness meditation, you focus on the present moment and strive to let go of thinking about the past or worrying about the future. There are guided meditation classes online and on apps like Peloton that make it simple to start. It requires patience and persistence to manage anxiety symptoms with a few minutes of meditation every day.

Other natural remedies for anxiety include yoga meditation, deep breathing exercises and herbal teas. Melatonin, valerian and chamomile are all known to have calming effects as well as peppermint and lavender essential oils are also helpful. Exercise can reduce anxiety and improve 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 reduce anxiety. Spending time with animals can also help to lower cortisol, which is a stress hormone.

Talk to a mental healthcare professional if you experience anxiety throughout the day or if it is affecting your daily life. They can recommend treatments which include cognitive behavioral therapy (CBT) and exposure therapy to help you overcome the triggers that trigger anxiety.

2. Vitamin B12

Vitamin B12 is required to produce neurotransmitters. It also assists in mood regulation which may help in the treatment of anxiety-related symptoms. Vitamin B12 is found in a variety of food items such as eggs and dairy products. It is a supplement as well.

Stress and anxiety are normal human emotions, however some people experience life-disrupting levels of these feelings regularly. These are referred to as anxiety disorders and can be affecting any person. These conditions can be caused by many ways, such as by tensions at work, issues with relationships or financial worries.

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

Similarly, a study in which participants were given high doses of vitamin B6 over months showed that they had less anxiety symptoms. Researchers attributed the decrease to a better functioning GABA which is responsible for regulating in the brain. Nutrition-based interventions also have the benefit of causing fewer adverse effects than medications, so they could be an alternative to antidepressants for anxiety. However there is a need for more research in order to identify other nutrients that improve mental health.

3. Light Therapy

It has been established that light therapy can help with a number of mental health conditions such as depression, seasonal affective disorders and anxiety. It can be utilized in combination with psychotherapy, or on its own.

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

There are a variety of devices for light therapy. Select one that is able to emit 10,000 lux and also uses white light in a spectrum. It should also emit no UV rays and have large areas of illumination, so it can be easily used from anywhere in the room. It is recommended to utilize your light therapy device in the morning for optimal results.

Light therapy is often paired with crystal healing. If you are experiencing anxiety or fear of public speaking, sodalite, which has soothing blue properties, is helpful. Rhodochrosite is a great way to calm down if your anxiety is making you irritable. It's also known to boost confidence and encourage emotional expression.

4. Exercise

As you've likely heard that exercise is a great natural treatment for anxiety. Exercise boosts endorphins, reduces stress hormones like cortisol and can help to relieve anxiety symptoms. Ideally, exercise should be done regularly to ensure that you feel your most optimal. Even a quick workout, such as a brisk walk or a quick circuit training session can be beneficial.

A new study found that people suffering from anxiety disorders who exercised three times a week saw their symptoms improve as compared to those who didn't exercise. The researchers found that exercise improves anxiety symptoms by stimulating formation of blood vessels in the brain and improving the communication between nerve cells and synapses, especially in the hippocampus, which controls emotions, memory, learning and cognitive functions.

Other options for reducing anxiety at home include journaling, which helps you process your thoughts and feelings in a secure space, and spending time with pets who are known to lower the body's stress levels. Try a relaxation exercise such as tai chi or dancing, to ease your mind and ease anxiety.

If your anxiety is severe, and it affects your everyday life it is advisable to speak with a professional such as a therapist, or psychiatrist. You can also talk to your primary care physician, or a mental health specialist at K Health. We can connect you to treatment right from your phone.

5. Avoiding Caffeine

Natural remedies can help ease anxiety symptoms. While some anxiety symptoms require the assistance of a medical professional to treat, others are treated with an alternative method of treatment. Talk to your psychiatrist, doctor or therapist to determine what your treatment plan will include. Most treatment plans include prescription medications and psychotherapy, but some incorporate natural remedies.

Eliminating caffeine is an effective way to lower the occurrence of anxiety-related symptoms, including fast heartbeat, tight muscles, and nervousness. Instead, drink herbal teas that don't contain caffeine, such as green or chamomile tea. This will also encourage more water consumption which is essential to your health.

Regular exercise is an effective way to lower anxiety attack treatment. It has been proven to improve mental health and even boost mood. Exercise can also break the cycle of anxiety and thoughts by providing a healthy distractor. It is recommended to consult your healthcare provider prior to beginning a new exercise routine especially if you're taking medications or have underlying medical conditions.

It is also recommended that you get enough sleep, as poor quality sleep is a common cause of anxiety-related symptoms. Try an alternative to a natural treatment like calm music or deep breathing prior to going to bed if you have difficulties sleeping. A good night's rest can make a huge difference to the symptoms of anxiety as well as your overall health.

6. Joining a Support Group

In a support group, people can share their experiences and feelings about their anxiety to others in a secure environment. They can learn from their peers about new coping techniques and strategies and gain insight into the different financial, health, or social resources available to them. The understanding and support offered by members of the group can help them feel less alone and more hopeful about their recovery.

It's important to look for a support group led by a qualified facilitator when you are looking for one. The facilitator must ensure that the group is safe and respectful for all participants. They should also give a clear outline about what's to be expected during the meeting. It should include a brief introduction from each participant and a discussion with the group, the facilitator should announce the end of the meeting, and the ground rules about keeping everything discussed private.

Support groups can also share their knowledge and make suggestions on the best methods to treat anxiety. They can also suggest different therapy approaches such as cognitive behavioral therapy (CBT) which can teach individuals better ways to cope and challenge the irrational beliefs that cause anxiety. They can also offer advice on alternative treatments, such as mindfulness, yoga for relaxation, and deep breathing exercises, that may help reduce anxiety symptoms. They can also recommend self-care techniques, such as following the right diet and being physically active.