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5 Ways to Find an Anxiety Treatment at Home

Anxiety is an extremely serious mental illness that can be debilitating but it's highly treatable. Psychotherapy, prescription medications and natural anxiety treatment can all be helpful.





There are many ways to deal with anxiety at home, including regular exercise and taking vitamin B12 supplements and hypnosis meditation. These solutions at home are backed by research, and have been proven to decrease anxiety for a variety of people.

1. Meditation

Meditation helps to calm the nervous system to calm your mind and body. It is practiced in Hindu, Buddhist, and Zen/Chan traditions. It has been shown to improve health, lower stress, and promote a sense of well-being and compassion. During mindfulness meditation, you are focused on the present moment and strive to forget about the past or worrying about the future. You can find guided mediation classes online or on apps like Peloton. A few minutes every day can help manage anxiety symptoms, but it requires practice and patience.

Yoga, deep breathing exercises, and herbal teas are all natural methods to combat anxiety. Chamomile essential oils, valerian, and melatonin are all demonstrated to provide soothing properties. Exercise can help reduce anxiety and improve your sleep. Writing about your feelings and sharing them in a secure space can have a positive effect. Art therapy such as painting and clay work has been proven to reduce anxiety. Spending time with animals can also reduce cortisol levels which is linked to anxiety.

If you experience anxiety on a regular basis or it affects your daily life, speak to a mental health professional. They may suggest cognitive behavioral therapy (CBT), exposure therapy, and other treatment options to help you overcome things or situations that can trigger anxiety.

2. Vitamin B12

Vitamin B12 is necessary for the creation of neurotransmitters. It also assists in the regulation of mood which may help with anxiety-related symptoms. Vitamin B12 is found in a variety of foods such as eggs, meat, fish dairy, beans, and eggs. It can also be taken as a nutritional supplement.

Stress and anxiety are normal human emotions, but some people experience life-disrupting levels of these feelings frequently. These are referred to as anxiety disorders and can be affecting anyone. They can be triggered by a variety of causes such as stress at work and relationship issues, as well as financial concerns.

Low levels of vitamin B12 have been linked to anxiety and depression. In one study the vitamin B12, folate and homocysteine total levels were assessed in adolescents who suffered from depression and anxiety. The results indicated that each per-standard deviation increase in the serum vitamin B12 was associated with a decreased risk of severe anxiety symptoms.

In a similar study people who received high doses vitamin B6 for a period of a month experienced reduced anxiety symptoms. The researchers attributed the reduction to a better functioning GABA which is responsible for inhibition in the brain. Nutrition-based interventions also have the benefit of causing fewer adverse effects than medication, so they could be an effective alternative to antidepressants for anxiety. More research is needed to discover other nutrients that can improve mental health.

3. Light Therapy

It has been established that light therapy can assist with a number of mental health conditions, including depression, seasonal affective disorders, and anxieties. It can be used in conjunction to psychotherapy or as an alternative treatment on its own.

When light hits your eyes, it triggers serotonin production and has been proven to improve mood and reduce symptoms of anxiety and depression. It can also improve sleep and boost energy levels. Light therapy can also aid in regulating the body's circadian rhythm, which can reduce the need for antidepressant medications. This is especially useful for those who want to stay clear of the adverse effects of antidepressant drugs.

There are different types of light therapy devices but you should choose one that can project 10,000 lux and employs white-light spectrum. It should also emit no UV rays and have a large lit surface area that allows it to be used from any location in the room. For best results it is recommended that your light therapy device be utilized in the morning.

Light therapy is often combined with crystal healing. For example, if you're experiencing anxiety and fear of speaking in public sodalite may help because it has soothing blue properties. Rhodochrosite can help you settle down if your anxiety makes you angry. It's also known to boost confidence and stimulate emotions.

4. Exercise

Exercise is a proven anxiety treatment. Exercise increases endorphins, decreases stress hormones such as cortisol and helps relieve anxiety symptoms. Ideally, exercise should be done regularly to make sure you feel at your most at your best. Even a quick workout, like a brisk walking or a quick circuit-training session can make a huge difference.

According to a new study, people with anxiety disorders that exercised three times per week noticed their symptoms improving compared to those that didn't. The study revealed that exercise improves anxiety symptoms by stimulating the creation of blood vessels within the brain and improving the communication between nerve cells as well as synapses, especially in the hippocampus, which is responsible for emotions, memory, learning and cognitive functions.

Other options for reducing anxiety at home include journaling, which helps you organize your thoughts and feelings in a secure location, as well as spending time with pets that have been proven to reduce the body's stress levels. Another option is to engage in some sort of relaxation exercise, such as dancing or tai chi which can be helpful in calming the mind and relieving anxiety.

If your anxiety is severe and it is affecting your daily life it is advisable consult with a professional such as a therapist or psychiatrist. You can also speak to your primary care doctor or a mental specialist at K Health. Getting IamPsychiatry doesn't have to be complicated. We can connect you to help via your phone.

5. Avoiding Caffeine

While anxiety symptoms often need the help of a medical professional, many day-to-day anxieties can be alleviated with natural remedies. Talk to your psychiatrist, therapist or doctor to determine what your treatment plan will include. Most treatment plans incorporate prescription medications and psychotherapy however some also include natural remedies.

Eliminating caffeine is an effective way to lower the frequency of anxiety-related symptoms like fast heartbeat, tight muscles, and anxiety-related jitters. Instead drinking herbal teas that do not contain caffeine, such as green or chamomile tea. This will also encourage more drinking of water which is essential to your health.

Regular exercise can also be an effective way to lower anxiety. It has been proven that exercise can boost mental health and even boost mood. Exercise can also help to break the cycle of anxious thoughts and feelings by providing an opportunity to relax. It is recommended to consult your doctor before beginning an exercise program especially if you're taking medications or suffer from other medical conditions.

It is also recommended that you get enough sleep, since poor quality sleep is the most common reason for anxiety-related symptoms. If you're struggling with insomnia try a natural cure like soothing music or deep breathing exercises prior to going to going to bed. A restful and peaceful night can make a huge difference to your anxiety symptoms, as well as to general health.

6. Joining a Support Group

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

It is important to choose a support group that is led by a qualified facilitator when searching for one. The facilitator is accountable for ensuring that the gathering is safe and respectful for all participants, and they must give an exact outline of what to expect during the meeting. This should include a brief introduction from each participant, a group discussion, the facilitator formally declaring the end of the session and the ground rules for confidentiality.

The members of a support group could also offer their expertise and suggestions for the best treatment options for anxiety. They can also recommend different therapies, such as cognitive behavioral treatment (CBT), that can teach individuals better ways to cope and challenge the irrational beliefs that can cause anxiety. They can also offer alternative therapies like relaxation yoga, mindfulness, and deep breathing exercises that could help reduce symptoms of anxiety. They can also suggest self-care techniques, such as being physically active and consuming healthy eating habits.