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 medication and natural treatments for anxiety may all help.
There are a variety of ways to treat anxiety at home, such as routine exercise as well as taking vitamin B12 supplements and using hypnosis or meditation. These solutions at home are backed by research, and have been shown to decrease anxiety for a variety of people.
1. Meditation
(Image: https://www.iampsychiatry.uk/wp-content/uploads/2023/09/Royal_College_of_Psychiatrists_logo.png)Meditation can help relax the nervous system to calm your mind and body. It is practiced in Hindu, Buddhist, and Zen/Chan traditions and has been shown to improve health, lower stress, and increase feelings of well-being and compassion. When you practice mindfulness meditation, you attempt to focus on the moment and not worry about the past. There are guided meditation classes online and on apps like Peloton which make it easy to start. It takes patience and practice to manage anxiety symptoms with a few minutes of meditation every day.
Other natural remedies for anxiety include yoga, deep breathing exercises and herbal teas. Melatonin, valerian, and chamomile are all known for their calming properties, as well as peppermint and lavender essential oils are also helpful. Exercise can help reduce anxiety and improve sleep. Writing down your thoughts and feelings in a secure environment can be beneficial. Art therapy, like painting and claywork, has been shown to decrease anxiety, and spending time with animals has also been proven to lower cortisol levels, which are associated with an increase in anxiety.
Consult a mental health professional if you suffer from anxiety on a regular basis or if it is affecting your life. They can suggest treatment options that include cognitive behavior therapy (CBT) and exposure therapy to help you deal with the things or situations that trigger your anxiety.
2. Vitamin B12
Vitamin B12 is essential for the production of neurotransmitters. It also aids in regulating mood, which can assist in the treatment for high functioning Anxiety of anxiety-related symptoms. Vitamin B12 is found in many foods like eggs, meat, fish, dairy, and beans. It is an supplement too.
Stress and anxiety are normal human emotions, but certain people experience life-altering levels of these emotions regularly. These are referred to as anxiety disorders and can be affecting any person. They can be triggered by a variety of triggers like stress at work and relationship issues, as well as financial concerns.
Studies have shown 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 with anxiety or depression. The results indicated that each per-standard deviation increase in the levels of serum vitamin B12 was associated with a decreased chance of having severe anxiety symptoms.
A similar study where participants were given high doses of vitamin B6 over one month, they experienced reduced anxiety symptoms. The researchers attributed the reduction to a better functioning GABA which is responsible for regulating in the brain. The nutritional interventions are less likely to cause side effects than medication, making them a viable option to treat anxiety. More research is needed to determine other nutrients that can improve mental health.
3. Light Therapy
It has been established that light therapy can help with a number of mental health issues that include seasonal affective disorders, depression and anxiety. It can be used in conjunction with psychotherapy or on its on its own.
When the light enters your eyes, it triggers serotonin production and has been found to boost mood and reduce symptoms of anxiety and depression. It also increases the level of energy and improve sleep patterns. Light therapy can also aid in regulating the body's circadian rhythm, decreasing the need for antidepressant medications. This is especially beneficial for those who want to avoid the side effects of antidepressant medication.
There are many different devices for light therapy. Choose one that can emit 10,000 lux and makes use of a spectrum of white light. It should not emit UV rays, and have a large lit surface area, 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.
Light therapy is often integrated with crystal healing. For instance, if having anxiety and fear of public speaking sodalite could be beneficial as it has calming blue properties. Rhodochrosite can help you settle down if your anxiety is making you feel angry. It is also known to boost confidence and encourage emotions.
4. Exercise
As you've probably heard that exercise is a great natural anxiety treatment. It boosts endorphins, and decreases stress hormones like cortisol, making it a great instrument to relieve anxiety symptoms. It is important to exercise regularly how to treat anxiety attacks feel at your most at your best treatment for anxiety uk. Even a brief exercise routine, like a brisk walking or a quick circuit-training session can make a significant difference.
A new study revealed that people with anxiety disorders who worked out three times a week saw their symptoms improve compared to those who didn't exercise. Researchers found that exercise improved anxiety symptoms by stimulating blood vessels in brain and improving the communication between nerve cells, synapses, and the hippocampus. The hippocampus regulates emotions memory, cognitive functions and memory.
Other home remedies include journaling, which allows you to process your thoughts and emotions in a safe environment, and spending time with your pets, which are known for their ability to reduce stress levels. Another option is to engage in a relaxation activity like dancing or tai chi, which can aid in relaxing your mind and alleviating anxiety.
If your anxiety is severe and is affecting your daily life it is advisable to speak with someone who is a professional, such as a therapist, or a psychiatrist. You can also consult your primary care doctor, or a mental health professional at K Health. Help doesn't have to be difficult, we can connect you to help right from your phone.
5. Avoiding Caffeine
Natural remedies can alleviate anxiety symptoms. While some anxiety-related symptoms require the help by a medical professional to treat, other anxiety symptoms are treated with an alternative method of treatment. Consult your doctor, therapist, or psychiatrist to determine your treatment plan. Most treatment plans include psychotherapy and prescription medications However, some also incorporate natural remedies.
The absence of caffeine can help reduce anxiety-related symptoms, such as jitters, a rapid heartbeat and tight muscles. Drink herbal teas without caffeine instead, such as chamomile or green tea. This will also increase your drinking of water which is essential for your health.
Regular exercise is an effective way to lower anxiety. It has been proven that exercise can improve mental health, and even boost mood. Exercise can also help to stop the cycle of anxiety-related thoughts and feelings by providing a healthy distraction. It is important to remember that you should always consult your healthcare provider before beginning a new workout routine, especially if you're taking any medication or if you have underlying medical issues.
It is also crucial to get enough quality sleep since anxiety-related symptoms are usually caused by sleep issues. Try an organic remedy like relaxing music or deep breathing prior to going to bed if you suffer from sleep problems. A restful night's sleep can have a significant impact on the symptoms of anxiety and your overall wellbeing.
6. Joining a Support Group
In a support group, people can share their experiences and feelings about their anxiety with others in a safe and secure setting. They can learn from their peers new coping techniques and strategies and learn about the different financial, health, or social resources available to them. The understanding and support offered by the group members can help them feel less alone and more confident about their recovery.
When you're looking for an organization to support you, it's important to find one that is run by a trained facilitator. The facilitator is accountable to ensure that the meeting is respectful and safe for all participants. Additionally, they should provide an outline of what is expected from the meeting. It should include a brief introduction by each participant, a group discussion, the facilitator officially announcing the end of the meeting, and a set of ground rules for keeping all discussions private.
(Image: https://www.iampsychiatry.uk/wp-content/uploads/2023/09/top-doctors-logo.png)Members of a support groups can also share their expertise and make suggestions on the best methods to treat anxiety. They can also suggest different therapy approaches such as cognitive behavioral treatment (CBT), that can help individuals develop healthier ways of coping and challenge the irrational beliefs 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 recommend self-care techniques, like staying physically active and maintaining healthy eating habits.
