5 At Home Treatments For Anxiety You Should Try
Anxiety is a common mental disorder affecting millions of American adults and adolescents. While you may not have the disorder itself, perhaps you experience anxiety-related symptoms, such as irritability, constant worrying, or trouble concentrating from time to time.
Besides emotional and psychological symptoms, someone with anxiety can also experience physical symptoms like shaking, a fast heartbeat, difficulty falling or staying asleep, stomach issues, or sweating. That said, anxiety can interfere with your daily activities and affect your quality of life.
Fortunately, anxiety can be treated and managed with medication and psychotherapy. Online counseling such as that offered by Well Beings Counselling can play a significant role in easing the symptoms of anxiety. There are also home remedies believed to relieve anxiety. In this article, we'll delve deeper into what you can do at home to treat anxiety.
- Exercise
Regular exercise is a natural way to manage mental disorders, including anxiety. Staying active can distract you from the stressors and worries that might be causing your anxiety and other mental health issues. According to mental health practitioners, exercise increases the levels of neurotransmitters such as serotonin, which improves your mood and makes you feel happier and calmer.
It's believed that physically active people experience lower anxiety levels than inactive ones. If you experience anxiety symptoms, consider enrolling in a fitness class or taking a walk, even if it's just for a few minutes every day. Also, if you can use a bike instead of a car, it can help you stay active and improve your overall mental health.
- Healthy Diet
Nutrition plays a significant role in your mental well-being. Therefore, indulging in a healthy balanced diet with plenty of fruits, vegetables, lean protein, and whole grains will have a positive impact on your mental health.
It's also essential to reduce your sugar intake as high sugar levels can affect your mood and may even heighten feelings of sadness and hopelessness. Furthermore, you should refrain from skipping meals as it worsens symptoms of anxiety.
- Herbal Teas And Supplements
Supplementing your daily diet with vitamins, minerals and some herbal teas can also help manage anxiety. You might want to try the following health supplements, which have been found to be helpful to individuals suffering from mental health disorders:
- Vitamin D: Since low levels of vitamin D can cause anxiety, boosting its level with supplements can have a positive impact on your general mood.
- Omega-3 Fatty Acids: Also known as fish oil, several studies suggest that Omega-3 can lower anxiety, especially in severe episodes.
- Magnesium: Magnesium deficiency has been linked to anxiety. Therefore, taking magnesium supplements can help relieve the symptoms.
- L-theanine: This is an amino acid believed to relieve anxiety and depression symptoms.
- Chamomile: Drinking chamomile tea can help enhance sleep quality. So, if your anxiety is making it difficult for you to fall asleep, try sipping chamomile tea before going to bed.
As good as these supplements may sound, they should not replace a healthy diet. Also, they may interact with the medications prescribed by your doctor and possibly cause an adverse reaction. That said, consult your doctor before you decide to take health supplements.
- Aromatherapy
Aromatherapy or inhaling essential oils is believed to be an effective and natural way of reducing anxiety levels. It's also linked to better sleep quality.
Using an essential oil diffuser can help calm you down anytime you feel anxious or when you can't sleep. Or you can inhale the scent directly from the bottle. The most common essential oils used for relaxation are:
- Chamomile
- Lavender
- Orange
- Lemon
- Clary Sage
- Neroli
- Ylang Ylang
However, you shouldn't apply essential oils to your skin or ingest them. Additionally, it would be best if you consult a doctor before using essential oils around children.
- Stop Smoking
Aside from causing chronic illnesses such as heart disease, lung disease, and specific types of cancer, smoking can also affect your mental well-being. Research studies reveal that nicotine may contribute to the development and recurrence of anxiety. Since nicotine is a stimulant, it can cause panic attacks or increase symptoms of anxiety.
Refraining from smoking may help reduce the symptoms and improve your general health. However, abruptly quitting smoking may lead to nicotine withdrawal, resulting in anxiety attacks. With your doctor's help, you'll know which tools can help you quit smoking safely and effectively without experiencing severe withdrawal symptoms.
Conclusion
Many people experience anxiety that causes symptoms such as tension, chest pain, agitation, and a racing heart. These symptoms negatively affect your overall health and quality of life.
Psychotherapy and counseling are standard treatment options. In addition, you can try home treatments described above, which are found to be similarly effective in managing the symptoms of anxiety.
