• 목록
• 글쓰기
• 게시판 리스트 옵션
  • 수정
  • 삭제

5 Ways to Find an Anxiety Treatment at Home

Anxiety can be a crippling mental health condition, but it is highly treatable. Psychotherapy, prescription medication and natural anxiety treatment options may all help.

There are a number of methods 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 for a variety of people.

1. Meditation

Meditation helps calm your body and mind by calming the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan traditions and has been proven to improve health, decrease stress, and promote an overall sense of wellbeing 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 online and on apps such as Peloton which make it easy to begin. It requires patience and practice to reduce anxiety symptoms by taking only a few minutes of meditation every day.

Yoga and deep breathing exercises and herbal teas are all natural methods to manage anxiety. The essential oils of chamomile valerian, melatonin and melatonin have all been shown to have relaxing properties. Exercise can help reduce anxiety and improve sleep. Writing down your thoughts and feelings in a secure environment can be beneficial. Art therapy like clay work and painting has been proven to reduce anxiety. Spending time with animals can aid in reducing cortisol levels, which is associated with anxiety.

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

2. Vitamin B12

Vitamin B12 is required for the production of neurotransmitters. It also aids in mood regulation which may help in the treatment of anxiety-related symptoms. Vitamin B12 is found in a variety of food items, including eggs and meat, fish, dairy, and beans. It can also be used as a supplement to your diet.

Stress and anxiety are normal human emotions. However there are those who feel these emotions in a way that is life-disrupting. These conditions are known as anxiety disorders and can be affecting anyone. These disorders can be triggered by various ways, such as by stress at work, relationships issues, or financial concerns.

Research has shown that anxiety and depression 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), tumor necrosis factor-a (TNF-a), and C-reactive protein (CRP) levels in adolescents who suffer from anxiety or depression. The results showed that each per-standard deviation increase in serum vitamin B12 was associated with a lower likelihood of experiencing severe anxiety symptoms.

In a similar study, participants who received high doses vitamin B6 over the course of a month had less anxiety symptoms. Researchers attributed the reduction in anxiety symptoms to improved functioning of GABA which is responsible for inhibiting the brain. Nutrition-based interventions have the added benefit of having fewer side effects than medication, so they could be an effective alternative to antidepressants for anxiety. However, more research is needed to determine other nutrients that help improve mental health.

3. Light Therapy

Light therapy has been proven to be effective in treating a variety of mental health issues, including seasonal affective disorder, depression, and anxiety. It can be used in conjunction to psychotherapy or as an alternative treatment on its own.

Serotonin is released when light hits the eyes. It has been proven to improve mood, reduce depression and anxiety symptoms. It also increases the level of energy and improve sleep habits. In addition, it can boost serotonin levels light therapy, it can also aid in regulating the body's circadian rhythm, and reduce the need for antidepressants. This is particularly beneficial for those who want to avoid the negative side effects of antidepressant medication.

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 an extensive area of light, so it can be easily used from anywhere in the room. It is recommended that you use your light therapy device in the morning for best results.

Light therapy is often combined with crystal healing. For instance, if experiencing anxiety and fear of speaking in public sodalite could be beneficial since it has calming blue properties. Rhodochrosite can help you calm down if anxiety makes you feel angry. It's also believed to boost confidence and stimulate emotional expression.

4. Exercise

As you may have heard, exercise is an excellent natural anxiety treatment. Exercise increases endorphins and reduces stress hormones such as cortisol and can ease anxiety symptoms. It is important to exercise regularly to ensure you feel your most at your best. Even a brief workout routine like a quick walk or a short training session can have a positive impact.

According to a new study, people with anxiety disorders who exercised three times a weeks saw their symptoms improve as when compared to those who did not. Researchers found that exercise helped reduce anxiety symptoms by stimulating blood vessels in brain and improving communication between nerve cells, synapses and the hippocampus. The hippocampus is responsible for emotions, memory and cognitive functions.

Other home remedies for anxiety include journaling, which helps you process your thoughts and feelings in a secure place, and spending time with pets that are known to reduce your body's stress levels. Try a relaxing activity, such as tai-chi or dancing, to ease the mind and reduce anxiety.

If your anxiety is severe and is affecting your daily life think about speaking with professionals such as psychiatrist or therapist. You can also consult your primary care doctor or a mental health professional at K Health. Help doesn't have to be complicated. We can connect you to help right from your phone.

5. Avoiding Caffeine

Natural remedies can help alleviate anxiety symptoms. While some anxiety symptoms require the assistance of a medical professional to treat, others can be treated by a natural remedy. Consult with your therapist, doctor or psychiatrist to determine what your treatment plan will include. Most treatment plans include psychotherapy and prescription medications, but some incorporate natural remedies.

Eliminating caffeine can help lower anxiety-related symptoms like jitters, a rapid heartbeat and tight muscles. Instead, drink herbal teas that don't contain caffeine, such as green or chamomile tea. This will also encourage you to drink more water, which is essential to your overall health.

Regular exercise can also be an excellent way to decrease anxiety. It has been proven that exercise can improve mental health, and even boost mood. Exercise can also break the cycle of anxious feelings and thoughts by providing a healthy distractor. It's important to note that you must always consult your healthcare provider prior to beginning a new exercise routine, especially when taking any medication or if you suffer from underlying medical conditions.

It is also recommended to get enough sleep, as poor quality sleep is a common cause of anxiety symptoms. If you're experiencing sleep issues, try a natural remedy such as relaxing music or deep breathing exercises prior to going to going to bed. A restful night's sleep can have a significant impact on your anxiety symptoms and overall wellbeing.

6. Joining a Support Group

In a group that is supportive individuals can talk about their feelings and experiences regarding anxiety in a safe environment. They can learn from their peers new strategies and techniques for coping and learn about the various health, financial, or social resources that are available to them. The group's support and understanding can allow people feel less lonely and more hopeful about their recovery.

It is essential to find a support group that is led by a qualified facilitator when looking for one. The facilitator is responsible to ensure that the meeting is safe and respectful for all participants. Additionally, they must provide a clear outline of what to expect from the meeting. It should include a brief introduction from each participant, a group discussion, the facilitator formally announcing the end of the meeting, and the ground guidelines for keeping discussions private.

The members of a support group can also share their knowledge and offer suggestions on the most effective ways to deal with anxiety. They can suggest different therapies, including cognitive behavioral therapy (CBT) which can help individuals develop healthier coping mechanisms and challenge irrational beliefs that contribute to their 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 suggest self-care treatment strategies, such as keeping active and eating healthy eating habits.