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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 also highly manageable. Psychotherapy, prescription medication, and natural anxiety treatments can all be helpful. There are many ways to manage anxiety at your home, such as regular exercise and taking vitamin B12 supplements and hypnosis, or meditation. These solutions at home are backed by research, and have been shown to decrease anxiety in many people. 1. Meditation Meditation helps calm your body and mind by relaxing the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan traditions and has been shown to improve health, lower stress, and promote feelings of well-being and compassion. During mindfulness meditation, you are focused on the present moment and try to let go of thinking about the past or worrying about the future. There are guided meditation classes on the internet and through apps such as Peloton that make it easy to get started. It requires patience and persistence to manage anxiety symptoms with a few minutes of meditation a day. Other natural treatments for anxiety include yoga, deep breathing exercises and herbal teas. Essential oils of chamomile, valerian, and melatonin have been demonstrated to provide calming properties. Exercise can ease anxiety and improve your sleep. Journaling and expressing emotions in a safe setting can be beneficial. Art therapy like painting and clay work has been proven to reduce anxiety. Spending time with animals can also help to lower cortisol, which is a stress hormone. If you experience anxiety on a regular basis or it affects your daily life, talk to a mental health professional. They can suggest treatment options that include cognitive behavioral therapy (CBT) and exposure therapy to help you deal with the things or situations that cause anxiety. 2. Vitamin B12 Vitamin B12 is essential to create neurotransmitters. It also helps with anxiety symptoms by controlling mood. Vitamin B12 can be found in many food items, including dairy products and eggs. It can also be used as a nutritional supplement. Stress and anxiety are normal human emotions, however some people experience life-altering levels of these emotions on a regular basis. These conditions are known as anxiety disorders, and they can be affecting everyone. They can be caused by a variety of triggers like stress at work or relationship issues, or financial concerns. Research has shown that depression and anxiety are associated with low levels of vitamin B12 in the body. In one study, vitamin B12 folate, vitamin B12 and homocysteine total levels were assessed in adolescents with depression and anxiety. The results revealed that each standard deviation increase in serum B12 was associated to lower risk of suffering from severe anxiety symptoms. A similar study in which participants were given high doses of vitamin B6 over months showed that they experienced reduced anxiety symptoms. Researchers attributed the reduction in anxiety symptoms to an enhanced functioning of GABA which is responsible for blocking the brain. Nutrition-based treatments have the added benefit of having fewer side negative effects than medications, which means they could be a viable alternative to antidepressants for anxiety. However it is necessary to conduct more research to discover other nutrients that help improve mental health. 3. Light Therapy Light therapy has been shown to aid in the treatment of a range of mental health conditions including seasonal affective disorder, anxiety, depression. It can be utilized in conjunction with psychotherapy or on its own. When the light enters your eyes, it triggers the production of serotonin and has been found to boost mood and reduce symptoms of anxiety and depression. It can also improve sleep and increase energy. In addition to increasing serotonin light therapy can also aid in regulating the body's circadian rhythm and reduce the need for antidepressant medications. This can be especially helpful 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 not emit UV rays, and have a large lit surface area, so it can be easily used from anywhere in the room. To get the best results, it is recommended that your light therapy device be utilized in the morning. Crystal healing is often combined with light therapy. For instance, if you're struggling with anxiety and fear of speaking in public sodalite may help as it has calming blue properties. If your anxiety causes you feel irritable, rhodochrosite is an excellent choice since it has been proven to boost confidence and promote emotional expression. 4. Exercise As you may have heard, exercise is an excellent natural treatment for anxiety. Exercise boosts endorphins, reduces stress hormones like cortisol and can help to relieve anxiety symptoms. It is recommended that exercise be done regularly to ensure that you feel your best. Even a brief workout routine like a quick walk or a short circuit training session can be beneficial. According to a study, those suffering from anxiety disorders who exercised for three days a week experienced improvement in their symptoms when compared to those who didn't. The study found that exercise can improve anxiety symptoms by enhancing the development of blood vessels in the brain and improving the communication between nerve cells as well as synapses, particularly in the hippocampus which regulates emotions, memory, learning and cognitive functions. Other home remedies for anxiety include journaling, which helps you organize your thoughts and feelings in a safe space, and spending time with your pets, who are known to lower the body's stress levels. Try a relaxing exercise, such as tai-chi or dancing, to relax your mind and ease anxiety. If you are suffering from severe anxiety and is affecting your daily routine you might want to talk to someone who is a professional, such as a therapist, or psychiatrist. You can also ask your primary care physician or a mental health professional at K Health. Assistance doesn't need to be difficult, we can connect you with care via your phone. 5. Avoiding Caffeine Although anxiety-related symptoms usually require the help by a medical professional, most day-to-day anxieties can be cured with natural remedies. Consult your doctor, therapist, or psychiatrist to determine your treatment plan. The majority of treatment plans contain psychotherapy and prescription drugs however some also include natural remedies. The absence of caffeine can help reduce anxiety-related symptoms such as anxiety, jitters, rapid heartbeat and tight muscles. Instead, drink herbal teas that do not contain caffeine, such as green or chamomile tea. This will also help increase your water consumption which is vital to your health. I Am Psychiatry 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 help break the cycle of anxiety-related thoughts and feelings by offering an opportunity to relax. Always consult with your healthcare provider before beginning an exercise program particularly if you are taking medications or suffer from other medical health issues. It is also essential to get enough quality sleep as anxiety symptoms are often caused by sleep issues. If you're experiencing insomnia Try a natural solution like relaxing music or deep breathing exercises before going to bed. A good night's rest can make a huge difference to the symptoms of anxiety and your overall health. 6. Joining a Support Group In a group that is supportive, people can openly talk about their feelings and experiences regarding anxiety in a safe environment. They can learn from their peers about new coping techniques and strategies and gain insight into the various health, financial, or social resources available to them. The understanding and support offered by the members of the group can help them feel less alone and more hopeful about their recovery. It's important to look for an organization that is led by a qualified facilitator when looking for one. The facilitator should ensure that the meeting is safe and respectful for all participants. They should also give a clear outline about what to expect during the meeting. This should include a brief introduction from each member, a group discussion, the facilitator officially announcing the conclusion of the meeting, and the ground rules about keeping everything discussed private. Members of a support groups can also share their knowledge and make suggestions on the best methods to treat anxiety. They can also recommend different therapies, such as cognitive behavioral therapy (CBT) which can teach individuals healthier ways of coping and challenge the irrational beliefs that contribute to anxiety. They can also offer alternative therapies such as relaxation yoga, mindfulness and deep breathing exercises that could reduce anxiety symptoms. They can also suggest self-care strategies for example, staying physically active and maintaining healthy eating habits.