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5 Ways to Find an Anxiety Treatment at Home Anxiety can be a crippling mental health problem however it is largely treatable. Psychotherapy, prescription medication and natural treatments for anxiety can all be helpful. There are many ways to manage anxiety at home, such as doing regular exercise or taking vitamin supplements B12, and practicing hypnosis or meditation. These home remedies for anxiety are backed by research and have proven to reduce anxiety in many people. 1. Meditation Meditation can 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 a sense of well-being and compassion. In mindfulness meditation, you strive to focus on the moment and not worry about the past. There are guided meditation classes online and on apps like Peloton that make it easy to start. A few minutes every day can ease anxiety symptoms, but it requires practice and patience. Other natural treatments for anxiety include yoga, deep breathing exercises and herbal teas. Chamomile essential oils, valerian, and melatonin are all proven to have calming properties. Exercise can reduce anxiety and improve sleep. Writing about your feelings and sharing them in a safe space can also have a positive impact. Art therapy like clay work and painting has been proven to reduce anxiety. Spending time with animals may reduce cortisol levels which is associated with anxiety. If you are experiencing anxiety on a regular basis or is interfering with your life, consult a mental health professional. They can recommend treatments that include cognitive behavior therapy (CBT) and exposure therapy to help you overcome the situations or things that trigger anxiety. 2. Vitamin B12 Vitamin B12 is necessary for the production of neurotransmitters. It also aids in mood regulation which may help with anxiety-related symptoms. Vitamin B12 can be found in many food items, including eggs and dairy products. It can also be used as a dietary supplement. Stress and anxiety are normal human emotions, but some people experience life-disrupting levels of these emotions frequently. These conditions are referred to as anxiety disorders, and can be affecting anyone. They can be caused by a variety of triggers, including work pressures, relationship problems, or financial concerns. Low levels of vitamin B12 have been linked to anxiety and depression. In one study the vitamin B12 folate, vitamin B12, and homocysteine total levels were assessed in adolescents with anxiety and depression. The results showed that each standard deviation increase in serum B12 was related to lower risk of suffering from severe anxiety symptoms. A similar study where participants were given high doses of vitamin B6 over months showed that they experienced reduced anxiety symptoms. Researchers attributed the decrease to the increased functioning of GABA which is responsible for regulating in the brain. Nutrition-based interventions are less likely to cause adverse effects than medications, making them a viable option for anxiety. However there is a need for more research to discover other nutrients that can improve mental health. 3. Light Therapy It has been proven that light therapy can aid with a number of mental health problems that include seasonal affective disorders, depression and anxiety. It can be used in combination with psychotherapy, or on its own. When the light enters your eyes, it stimulates serotonin production, which has been proven to boost mood and reduce symptoms of anxiety and depression. It can also increase levels of energy and improve sleep patterns. Light therapy can also help regulate the body's circadian rhythm, which can reduce the need for antidepressants. This can be especially helpful for those looking to avoid the side effects of antidepressant drugs. There are various kinds of light therapy devices, but you must select one that has the capacity to project 10,000 lux and uses a white-light spectrum. It should also not emit UV rays, and have large areas of illumination which means it can be easily used from anywhere in the room. It is recommended to use your light therapy device in the morning to get the best results. Crystal healing is usually accompanied by light therapy. For instance, if you're experiencing anxiety and fear of public speaking sodalite may help since it has calming blue properties. If your anxiety makes you feel irritable, rhodochrosite is an excellent choice since it has been proven to boost confidence and stimulate emotional expression. 4. Exercise Exercise is a natural anxiety treatment. It increases endorphins and lowers stress hormones like cortisol making it a powerful tool to ease anxiety symptoms. Ideally, exercise should be done regularly to help you feel your most optimal. Even a short exercise routine such as a vigorous walk or a short circuit-training session can make a huge difference. A new study found that people suffering from anxiety disorders who exercised three times a week saw their symptoms improve compared to those who didn't work out. Researchers found that exercise improved anxiety symptoms by stimulating blood vessels within the brain and enhancing communication between nerve cells synapses and the hippocampus. The hippocampus controls emotions as well as memory and cognitive functions. Other options for home remedies include journaling, which lets you manage your thoughts and emotions in a safe environment, and spending time around pets, which are known to reduce stress levels. Another option is to engage in some sort of relaxation exercise like dancing or tai chi which can help in relaxing your mind and alleviating anxiety. If your anxiety is severe and is affecting your daily life, consider speaking to a professional like psychiatrist or therapist. You can also talk to your primary care physician or a mental therapist at K Health. Getting help doesn't have to be difficult, we can connect you to care via your phone. 5. Avoiding Caffeine Natural remedies can alleviate anxiety symptoms. While some anxiety-related symptoms require the assistance of a medical professional to treat, other anxiety symptoms are treated with a natural remedy. Consult your therapist, psychiatrist or doctor to determine your treatment plan. The majority of treatment plans include psychotherapy and prescription medications However, some also incorporate natural remedies. Eliminating caffeine can help lower anxiety-related symptoms, such as anxiety, jitters, rapid heartbeat and tense muscles. Drink herbal teas that are caffeine-free instead, like chamomile or green tea. This will also motivate you to drink more water, which is essential to your overall health. Regular exercise is another one of the most effective remedies for anxiety at home, as it has been shown to increase mental health and boost moods. Exercise can also help to break the cycle of anxious thoughts and feelings by offering an enjoyable distraction. You should always consult with your healthcare provider prior to starting a new exercise routine especially if you're taking medications or have underlying medical conditions. It is also essential to get enough rest since anxiety-related symptoms are usually due to poor sleep. Try a natural remedy such as soothing music or deep breathing before going to bed if you have difficulties sleeping. A good night's sleep can have a significant impact on the symptoms of anxiety and your overall wellbeing. 6. Joining a Support Group In a supportive group, people can openly share their feelings and experiences about anxiety in a secure environment. They can learn new strategies for coping and techniques from their peers and also gain knowledge about various health, social, or financial resources that may be available to them. The support and understanding provided by the members of the group can help them feel less alone and more hopeful about their recovery. It is essential to find a support group run by a certified facilitator when you are 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 an introduction by each participant, a discussion in the group, the facilitator formally declaring the session's conclusion, and ground rules regarding confidentiality. The members of a support group could also offer their expertise and suggestions on the best options for treating anxiety. They can suggest different methods of therapy, like cognitive behavioral therapy (CBT) which can help individuals develop healthier coping mechanisms and challenge mental irrationalities that can cause anxiety. They can also provide advice on alternative therapies, such as mindfulness, relaxation yoga and deep breathing exercises, that may help reduce anxiety symptoms. herbal treatment for anxiety can also suggest self-care treatment strategies, such as keeping active and eating an appropriate diet.