anxiety-treatment

5 Ways to Find an Anxiety Treatment at HomeAnxiety is a serious mental illness that can be debilitating but it’s highly treatable. Psychotherapy, prescription medications and natural treatments for anxiety can all be helpful.There are a number of ways to treat anxiety at home, such as routine exercise as well as taking vitamin B12 supplements and using hypnosis or meditation. These methods are supported by research and have been shown to decrease anxiety levels among many people.1. MeditationMeditation calms your mind and body by relaxing the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan traditions and has been proven to improve health, reduce stress, and promote a sense of well-being and compassion. When you practice mindfulness meditation, you attempt to concentrate on the present moment and not be distracted by the past. You can find guided meditation classes on the internet and on apps like Peloton that make it easy to get started. It takes patience and practice to control anxiety symptoms with just a few minutes of mindfulness a day.Yoga, deep breathing exercises, and herbal teas are all natural methods to manage anxiety. Chamomile, valerian and melatonin are all known to have calming effects while peppermint and lavender essential oils can also be beneficial. Exercise can also help reduce anxiety and enhance sleep. Journaling and expressing feelings in a safe environment can be beneficial. Art therapy, including painting and claywork, has been linked to reducing anxiety. Additionally, spending time with animals has been proven to reduce cortisol levels. These are linked to an increase in anxiety.Talk to stress management if you suffer from anxiety throughout the day or if it is affecting your life. They can recommend cognitive behavioral therapy (CBT), exposure therapy, and other treatment options to help you overcome problems or situations that cause anxiety.2. Vitamin B12Vitamin B12 is required to produce neurotransmitters. It can also aid in reducing anxiety-related symptoms by controlling mood. Vitamin B12 is found in many foods such as eggs, meat, fish, dairy, and beans. It is an supplement too.Stress and anxiety are normal human emotions. However there are those who have these feelings at a degree that can be life-threatening. These conditions are known as anxiety disorders and can affect anyone. They can be caused by a variety of causes like stress at work, relationship problems, or financial worries.Studies have revealed that anxiety and depression are associated with low levels of vitamin B12 in the body. In one study the vitamin B12, folate and homocysteine total levels were assessed in adolescents with anxiety and depression. The results showed that each per-standard deviation increase in the serum vitamin B12 was associated with a lower likelihood of experiencing severe anxiety symptoms.In a similar study those who received high doses of vitamin B6 over a period of one month showed a decrease in anxiety symptoms. Researchers have attributed the decrease in anxiety symptoms to improved functioning of GABA which is responsible for inhibiting the brain. Nutrition-based interventions have the added benefit of causing fewer adverse negative effects than medications, which means they could be an effective alternative to antidepressants for anxiety. However it is necessary to conduct more research to discover other nutrients that help improve mental health.3. Light TherapyIt has been established that light therapy can aid with a number of mental health conditions, including depression, seasonal affective disorders, and anxieties. It can be utilized in combination with psychotherapy, or on its on its own.Serotonin is produced when light enters the eyes. It has been proven to improve mood, reduce depression and anxiety symptoms. It can also improve sleep and boost energy levels. In addition to boosting serotonin, light therapy can help regulate the body’s circadian rhythm and reduce the need for antidepressants. This is especially useful for those who want to avoid the negative side effects of antidepressant medications.There are numerous light therapy devices. Choose one that can project 10,000 lux, and also makes use of white light as a spectrum. It does not emit UV radiation and also have a large surface that is illuminated to be able to be used from anywhere within the room. It is recommended that you utilize your light therapy device in the morning for best results.Crystal healing is usually accompanied by light therapy. For instance, if experiencing anxiety and fear of public speaking sodalite could be beneficial as it has calming blue properties. Rhodochrosite can help you calm down if your anxiety is making you angry. It’s also known to boost confidence and stimulate emotions.4. ExerciseAs you may have heard that exercise is a great natural treatment for anxiety. It boosts endorphins, and decreases cortisol and stress hormones which makes it a fantastic tool to help relieve anxiety symptoms. It is recommended that exercise be carried out regularly to ensure that you feel your most at your best. Even a brief workout routine, such as a brisk walk or a quick circuit training session, can make a difference.A new study has found that people with anxiety disorders who exercised three times per week noticed their symptoms improve in comparison to those who didn’t work out. The study revealed that exercise can improve anxiety symptoms by stimulating formation of blood vessels in the brain and improving communication between nerve cells and synapses, particularly in the hippocampus which regulates emotions as well as memory, learning, and cognitive functions.Other methods at home include journaling, which lets you process your thoughts and emotions in a safe environment, and spending time around pets, who are known for their ability to reduce stress levels. Another option is to consider an activity that relaxes you like dancing or tai chi, which can be helpful in relaxing the mind and easing anxiety.If you are suffering from severe anxiety and it is affecting your everyday life you might want to talk to someone who is a professional, like a therapist or a psychiatrist. You can also speak to your primary care provider or a mental specialist at K Health. We can connect you with treatment right from your phone.5. Avoiding CaffeineAlthough anxiety-related symptoms usually require the aid of a medical professional, many of the day-to-day worries can be relieved by natural remedies. Talk to your therapist, psychiatrist or doctor to determine your treatment plan. Most treatment plans incorporate psychotherapy and prescription medications however some also include natural remedies.Eliminating caffeine is a great way to reduce the frequency of anxiety-related symptoms like an increased heart rate, tight muscles and anxiety-related jitters. Instead, drink herbal teas that do not contain caffeine, such as green or chamomile tea. This will also encourage more water consumption which is vital to your health.Regular exercise is one of the best solutions for anxiety that you can take at home as it has been shown to improve mental health and boost moods. Exercise can also help stop the cycle of anxiety-related thoughts and emotions by offering an enjoyable distraction. Always consult with your healthcare provider before beginning an exercise program particularly if you are taking medication or suffer from underlying 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 experiencing sleep problems, try a natural remedy such as relaxing music or deep breathing exercises before you go to bed. A restful and peaceful night can make a significant difference to your anxiety symptoms as well as your overall health.6. Joining a Support GroupIn a supportive group members can freely talk about their feelings and experiences regarding anxiety in a safe setting. They can learn from their peers new coping techniques and strategies and gain insight into the various health, financial, or social resources available to them. The support of the group members and understanding can allow them to feel less alone and more hopeful about their recovery.It’s important to look for a support group directed by a qualified facilitator when searching for one. The facilitator should ensure the meeting is safe and respectful for everyone who attends. They should also provide a clear outline about what’s to be expected during the meeting. This should include a brief introduction from every participant, a discussion in the group, the facilitator formally declaring the session’s end and the ground rules for confidentiality.The members of a support group are also able to share their expertise and make suggestions on the most effective ways to deal with anxiety. They can also recommend different methods of therapy, including cognitive behavioral treatment (CBT), that can teach individuals healthier ways of coping and challenge irrational beliefs that cause anxiety. They may also suggest alternative therapies such as mindfulness, yoga for relaxation, and deep breathing exercises that may help to reduce anxiety symptoms. They can also offer self-care methods, such as sustaining the right diet and being physically active.