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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 anxiety treatments could all help.

There are many ways to manage anxiety at your home, such as doing regular exercise, taking vitamin supplements B12 and hypnosis, or meditation. These solutions at home are backed by research, and have been proven to reduce anxious feelings for a variety of people.

1. Meditation

Meditation calms your body and mind by relaxing the nervous system. It is used by Buddhists, Hindus as well as Zen/Chan. It has demonstrated to improve health and reduce stress. It also promotes an overall sense of well-being and compassion. In mindfulness meditation, you strive to focus on the moment and not be distracted by the past. You can find guided meditation classes online and on apps such as Peloton which make it easy to get started. It takes patience and practice to reduce anxiety symptoms by taking only a few minutes of meditation every day.

Other natural treatments for anxiety include yoga, deep breathing exercises and herbal teas. The essential oils of chamomile, valerian, and melatonin have all been demonstrated to provide relaxing properties. Exercise can help reduce anxiety and improve your sleep. Journaling and expressing emotions in a safe setting can also be beneficial. Art therapy, like painting and clay work has been linked to reducing anxiety, and the time spent with animals has been proven to lower cortisol levels. These are linked to an increase in anxiety.

Speak to a mental health specialist if you are experiencing anxiety throughout the day or if it affects your daily life. They may suggest cognitive behavioral therapy (CBT), exposure therapy and other treatments to help you overcome issues or situations that cause anxiety.

2. Vitamin B12

Vitamin B12 is essential to create neurotransmitters. It can also help with anxiety symptoms by regulating mood. Vitamin B12 is found in many foods like eggs as well as fish, meat dairy, beans, and eggs. It is also taken as a dietary supplement.

Stress and anxiety are normal human emotions, however some people experience life-disrupting levels of these emotions regularly. These conditions are known as anxiety disorders, and they can affect anyone. These conditions can be caused by many ways, including work pressures, relationship issues or financial issues.

Studies have revealed that anxiety and depression are related to low levels of vitamin B12 in the body. One study was conducted to measure 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 with depression or anxiety. The results showed that every standard deviation increase in serum B12 was associated to lower risk of suffering from severe anxiety symptoms.

In a study similar to this, participants who received high doses vitamin B6 for a period of a month experienced reduced anxiety symptoms. Researchers attributed the decrease to increased functioning of GABA, which is the main reason for inhibition in the brain. Nutrition-based treatments for anxiety disorders have the added benefit of having fewer side effects than medication, so they could be an effective alternative to antidepressants for anxiety. Further research is required to identify other nutrients which enhance mental health.

3. Light Therapy

It has been established that light therapy can aid with a variety of mental health issues such as depression, seasonal affective disorders and anxiety. It can be used in combination with psychotherapy, or on its own.

Serotonin is produced when light enters the eyes. It has been proven to boost mood, decrease depression and anxiety symptoms. It also boosts levels of energy and improve sleep habits. Light therapy can also help regulate the body’s circadian rhythm, decreasing the need for antidepressant medications. This is particularly beneficial 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 using a white-light spectrum. It should also not emit UV rays, and have large areas of illumination, so it can be easily used from anywhere in the room. It is recommended that you utilize your light therapy device in the morning for best results.

Crystal healing is usually accompanied with light therapy. For example, if you're struggling with anxiety and fear of public speaking, sodalite can be helpful as it has calming blue properties. If your anxiety causes you feel short tempered Rhodochrosite is a great choice since it has been proven to boost confidence and promote emotional expression.

4. Exercise

As you may have heard, exercise is an excellent natural treatment for anxiety. It boosts endorphins, and decreases cortisol and other stress hormones, making it a great tool to help relieve anxiety symptoms. It is recommended that exercise be performed regularly to ensure that you feel your best. Even a short exercise routine, like a brisk walking or a short circuit training session can make a significant difference.

According to a recent study, those suffering from anxiety disorders who exercised for three days a week experienced improvement in their symptoms opposed to those who did not. The study found that exercise can improve anxiety symptoms by stimulating the creation of blood vessels within the brain, and also by enhancing the communication between nerve cells and synapses, particularly in the hippocampus which is responsible for emotions as well as memory, learning, and cognitive functions.

Other home remedies for anxiety include journaling, which helps you process your thoughts and feelings in a safe space, and spending time with pets that are known to lower the body's stress levels. Try a relaxation exercise like tai-chi or Anxiety Treatment at Home dancing, to calm the mind and reduce anxiety.

If you are suffering from anxiety that is extreme and affects your daily life you should talk to a professional like psychiatrists or therapists. You can also speak to your primary care provider or a mental health specialist at K Health. We can connect you with care from your phone.

5. Avoiding Caffeine

Although anxiety-related symptoms usually require the assistance of a medical professional, many of the day-to-day worries can be relieved by natural solutions. Consult your doctor, therapist, or psychiatrist to determine your treatment plan. The majority of treatment plans incorporate psychotherapy and prescription medication Some also include natural remedies.

Avoiding caffeine can help reduce anxiety-related symptoms such as nervousness, heartbeats that are rapid and tense muscles. Instead, drink 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 proven to increase mental health and boost moods. Exercise can also help to stop the cycle of anxiety-related thoughts and feelings by offering an enjoyable distraction. Always consult with your doctor prior to beginning a new exercise routine especially if you're taking medications or suffer from other medical health issues.

It is also crucial to get enough quality sleep because anxiety symptoms are typically caused by poor sleep. If you are struggling with sleep problems try a natural cure such as relaxing music or deep breathing exercises before bed. A restful night can make a significant improvement in your anxiety symptoms, as well as to your overall health.

6. Joining a Support Group

In a support group, individuals can talk about their experiences and feelings about their anxiety with others in a safe environment. 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 might be available to them. The assistance and understanding offered by members of the group can help them feel less isolated and more confident about their recovery.

It's important to look for a support group that is run by a certified facilitator when searching for one. The facilitator is accountable to ensure that the meeting is respectful and safe for all participants. Additionally, they must give an outline of what to expect from the meeting. It should include a brief introduction from 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 private.

The members of a support group could also provide advice and suggestions for the best treatment options for anxiety. They can also suggest different therapies, such as cognitive behavioral treatment (CBT), that can help individuals develop better ways to cope and challenge the irrational beliefs that contribute to anxiety. They can also offer advice on alternative treatments like mindfulness, relaxation yoga, and deep breathing exercises which may help ease anxiety symptoms. They can also advise on self-care strategies like staying physically active and maintaining an appropriate diet.