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https://www.iampsychiatry.com/anxiety-treatment

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 medications and natural treatments for anxiety may all help There are a variety of ways to treat anxiety at home such as routine exercise taking vitamin B12 supplements and using hypnosis or meditation These remedies for anxiety at home are supported by research and have been proven to reduce anxiety in many people 1 Meditation Meditation can help relax the nervous system and helps to relax your body and mind It is used by Buddhists Hindus and ZenChan It has been proven to improve health and decrease stress It also increases feelings of peace and compassion During mindfulness meditation you try to be present in the moment and not worry about the past You can find guided meditation classes online and on apps like Peloton that make it simple to begin A few minutes a day can help you manage anxiety symptoms but it takes practice and perseverance Yoga and deep breathing exercises and herbal teas are all natural ways to treat anxiety treatment for panic and anxiety attacks valerian and chamomile are all known to have calming effects while peppermint and lavender essential oils are also helpful Exercise can also help reduce anxiety and help improve sleep Journaling about feelings and expressing them in a safe environment can have a positive effect Art therapy such as clay work and painting has been shown to reduce anxiety Spending time with animals can also aid in reducing cortisol levels which is a stress hormone Consult a mental health specialist if you are experiencing anxiety on a regular basis or if it interferes with your daily life They can suggest treatment options which include cognitive behavioral therapy CBT and exposure therapy to help you deal with the situations or things that trigger your anxiety 2 Vitamin B12 Vitamin B12 is essential to make neurotransmitters It also assists in regulating mood and can help with anxietyrelated symptoms Vitamin B12 is found in a variety of foods including eggs as well as fish meat dairy and beans It can be used as a supplement as well Stress and anxiety are typical human emotions However there are those who experience these feelings at a degree that causes lifealtering disruption These conditions are known as anxiety disorders and can affect anyone They can be triggered by a number of factors including work pressures or relationship issues or financial worries 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 folate total homocysteine tHcy interleukin6 IL6 and tumor necrosis factora TNFa and Creactive protein CRP levels in adolescents with depression or anxiety The results showed that each perstandard deviation increase in the serum vitamin B12 was associated with a lower chance of having severe anxiety symptoms Similar to this a study in which participants were given high doses of vitamin B6 for a month showed that they had less anxiety symptoms The researchers attributed the reduction to the increased functioning of GABA which is the main reason for inhibition in the brain Nutritionbased interventions also have the benefit of causing fewer adverse negative effects than medications which means they could be an alternative to antidepressants for anxiety More research is required to discover other nutrients that enhance mental health 3 Light Therapy Light therapy has been shown to aid in the treatment of a range of mental health conditions such as seasonal affective disorder anxiety depression It can be used in conjunction to psychotherapy or an alternative treatment on its own Serotonin is created when light enters the eyes It has been proven to improve mood reduce anxiety and depression symptoms It also helps improve sleep and boost energy levels Light therapy can also help regulate the bodys circadian rhythm reducing the need for antidepressants This is particularly beneficial for those looking to stay clear of the adverse effects of antidepressant medications There are many different light therapy devices Choose one that can project 10000 lux and that utilizes white light in a spectrum It does not emit UV radiation and should have a vast area of illumination so that it can be used from anywhere within the room It is recommended that you use your light therapy device in the morning for best results Crystal healing is usually accompanied with light therapy If youre experiencing anxiety or fear of public speaking sodalite which has soothing blue properties can be extremely helpful Rhodochrosite is a great way to calm down if anxiety makes you feel angry It is also known to boost confidence and encourage emotional expression 4 Exercise As you may have heard exercise is an excellent natural treatment for anxiety Exercise boosts endorphins reduces stress hormones such as cortisol and helps relieve anxiety symptoms Ideally exercise should be done on a regular basis to ensure that you feel your most optimal Even a quick workout like a quick walk or a short training session can have a positive impact A new study found that people with anxiety disorders who exercised three times a week saw their symptoms improve in comparison to those who didnt work out The study found that exercise can improve anxiety symptoms by stimulating the creation of blood vessels within the brain and improving communication between nerve cells and 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 process your thoughts and feelings in a secure location as well as spending time with pets who have been proven to reduce the bodys stress levels Try a relaxing exercise like taichi or dancing to calm the mind and decrease anxiety If you experience severe anxiety and is affecting your everyday life you may want consult with a professional like a therapist or a psychiatrist You can also talk to your primary care doctor or a mental 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 help of a medical professional for treat other anxiety symptoms can be treated by the use of a natural remedy Talk to your psychiatrist therapist or doctor to determine what your treatment plan will include The majority of treatment plans include psychotherapy and prescription medications However some also incorporate natural remedies Avoidance of caffeine is an effective way to lower the frequency of anxietyrelated symptoms like rapid heartbeat tense muscles and nervousness Instead drinking herbal teas that dont contain caffeine such as green or chamomile tea This will also encourage more water consumption which is essential to your health Regular exercise is a second one of the best remedies for anxiety at home as it has been shown to improve mental health and boost moods Exercise can also help break the cycle of anxiety and thoughts by providing a healthy distractor You should always consult with your physician prior to beginning an exercise program particularly if you are taking medications or suffer from other medical conditions It is also recommended to get enough sleep since poor quality sleep is the most common reason for anxietyrelated symptoms If youre struggling with sleep issues Try a natural solution like soothing music or deep breathing exercises before going to bed A restful and peaceful night can make a huge difference to the symptoms of anxiety and your general wellbeing 6 Joining a Support Group In a support group people can talk about their experiences and feelings about their anxiety with others in a safe and secure setting They can learn from their peers about new strategies and techniques for coping and gain knowledge about the different financial health or social resources that are available to them The assistance and understanding offered by members of the group can help them feel less isolated and more optimistic about their recovery When looking for an organization to support you it is essential to find one that is run by a certified facilitator The facilitator is responsible to ensure that the meeting is respectful and safe for all attendees and they must provide an exact outline of what to expect during the meeting This should include a brief introduction from every participant a discussion in the group followed by the facilitators formal declaration of the sessions conclusion and ground rules regarding confidentiality The members of a support group can also share their expertise and offer suggestions on the most effective ways to deal with anxiety They can also suggest alternative therapy approaches such as cognitive behavioral therapy CBT that can help individuals develop healthier coping methods and challenge irrational belief systems that can cause anxiety They can also offer alternative treatments such as mindfulness yoga for relaxation and deep breathing exercises that can reduce anxiety symptoms They can also advise on selfcare strategies like keeping active and eating healthy eating habits