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HomeHealthHow To Treat Anxiety At Home

How To Treat Anxiety At Home

Tips To Manage Anxiety And Stress

Cognitive Behavioral Therapy – Treat Depression & Anxiety at Home!

Coping Strategies

Try these when you’re feeling anxious or stressed:

Fitness Tips: Stay Healthy, Manage Stress

For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity , or a combination of the two.

  • 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
  • Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
  • Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
  • Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find its more fun to exercise while listening to something they enjoy.
  • Recruit an exercise buddy. It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
  • Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.

Resources

If you are the parent of a college-aged child with an anxiety disorder, here are some tips to help with managing his or her anxiety.

Ways To Deal With Anxiety

Everyone has feelings of anxiety, nervousness, tension, and stress from time to time. Here are 5 ways to help manage them:

  • Become a relaxation expert. We all think we know how to relax. But chilling out in front of the TV or computer isn’t true relaxation. The same is true for alcohol, drugs, or tobacco. They may seem to relieve anxiety or stress, but it’s a false state of relaxation that’s only temporary. What the body really needs is daily practice of a relaxation technique like deep breathing, tai chi, or yoga that has a physical effect on the mind. For example, deep breathing helps to relax a major nerve that runs from the diaphragm to the brain, sending a message to the entire body to let go and loosen up.
  • Get enough sleep, nourishment, and exercise. Want your mind and body to feel peaceful and strong enough to handle life’s ups and downs? Get the right amount of sleep for your needs not too much or too little. Eat well: Choose fruit, vegetables, lean proteins, and whole grains for long-term energy . And exercise to send oxygen to every cell in the body so your brain and body can operate at their best.
  • Connect with nature. Heading out for a walk in the park or a hike in the woods can help anyone feel peaceful and grounded. Walking, hiking, trail biking, or snowshoeing offer the additional benefit of exercise. Invite a friend or two or a family member along and enjoy feeling connected to people as well.
  • Topically Applying Essential Oils

    Essential oils sometimes are applied directly to the skin to treat pain in a specific area, for instance, to ease tired muscles.

    Certain oils are also applied directly to the body because of their soothing qualities, e.g. putting tea tree oil on acne or clove oil on fungal infections.32

    Note certain essential oils can aggravate skin and should be diluted before being applied. They include but are not limited to: bay, clove, cinnamon, lemongrass, citronella, oregano and thyme.33

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    Fill Your Plate With Anti

    Science is discovering more about the gut-brain connection. Researchers often refer to the belly as the second brain, since about 95% of serotonin receptors are found in the lining of the gut. Science shows that foods containing certain vitamins and minerals may help reduce anxiety, so when youre thinking about natural ways to help anxiety, consider filling up on these:

    • Leafy greens, legumes, nuts, seeds, and whole grains, which are rich in magnesium. Evidence suggests that magnesium may have a beneficial effect on anxiety.
    • Oysters, liver, and egg yolks contain the mineral zinc, which has been linked to lower anxiety.
    • Wild Alaskan salmon is rich in omega-3 fatty acids, which may reduce anxiety.
    • Turkey contains an amino acid called tryptophan, which the body needs to produce the neurotransmitter serotonin that helps regulate sleep and mood.
    • Berries, apples, prunes, cherries, plums, broccoli, beets, and spices like ginger and turmeric are all high in antioxidants. Anxiety is thought to be correlated with lower levels. Artichokes and asparagus, which is widely used in Chinese medicine, are known for their anti-anxiety properties.

    If you have anxiety, its a good idea to limit caffeine and alcohol both of which can aggravate symptoms.

    Warm Up In A Steam Room Sauna Jacuzzi Or Hot Bath

    Top 10 Easy Home Remedies For Anxiety

    Most of us associate feelings of warmth with a sense of calm and well-being much the same way we would relaxing in the sun on a powdery-sand beach. Research shows that heating up your body, whether in a bath, steam room, or sauna, reduces muscle tension and anxiety. Sensations of warmth may alter neural circuits that control mood, including those that affect the neurotransmitter serotonin. You could also cozy up by a fire with a cup of tea or hot cocoa.

    Also Check: How To Know You Have Social Anxiety

    Ways To Help Lower Anxiety Naturally

    Overcoming a challenge takes strength and courage, so its a good idea to show up nourished and well-rested. Heres how to help lower anxiety naturally.

    Taking care of yourself is key. Research shows that after a good nights sleep 7-9 hours is ideal youre likely to feel less anxious and more confident. Physical activity during the day will help you sleep better, but you know that! Eating real, unprocessed food lean protein, whole grains, legumes, fruit, nuts, veggies, the occasional piece of dark chocolate! will keep your energy level on an even keel. Fast food and processed snacks cause spikes and crashes in blood sugar that can leave you jittery. Here are 6 natural cures for anxiety worth considering.

    Remain Aware Of Your Breath

    If sitting down meditation is not appealing, then consider practising being in a constant meditative state. This practice is critical to lead an anxious-free life because it reminds you to focus on the present. When you are aware of your breathing, you are not regretting past mistakes or fearing future scenarios. Instead, you are in the present where life is. The enlightened beings in this world can remain constantly aware of their breath even in chaotic situations. It is more complicated than you think to stay in a constant meditative state.

    Still, if you make it a point to bring yourself back to your breathing whenever you realize that you are thinking of future or past scenarios, you will notice anxiety being less of an issue. You can practice awareness of your breathing wherever you are. However, as a newbie, you can do so with more focus at home as you can switch off the distractions such as your phone or the tv. Take advantage of every minute to practice mindfulness. As Thich Nhat Hanh explains, if you are washing the dishes, that should be the most important thing. If you are having tea, then make that cup the centre of your focus.

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    Other Measures That Could Help With Anxiety

  • Cognitive Behavioural Therapy works by encouraging people to think differently about their anxieties. By making your problems more manageable, CBT can help change negative thought patterns and improve the way you feel.50
  • Counselling as we briefly mentioned above, sharing your worries and talking them through with another person can potentially make them feel more manageable and reduce the stress associated with them. Some people choose to do this by speaking to a professional counsellor.

    Counselling is a talking therapy that involves a trained therapist listening to you and helping you find ways to deal with emotional issues. It can help with:

    • Mental health conditions, such as depression, anxiety or an eating disorder
    • Difficult life events, such as a bereavement, a relationship breakdown or work-related stress
    • Difficult emotions for example, low self-esteem or anger
    • As well as many other issues
  • Identify your anxiety triggers everybodys anxiety is caused by different things. If you know what your triggers are, then hopefully you can then minimise or remove them from your routine. Some examples of general triggers include driving/travelling, phobias, caffeine and work-related stress.51
  • Treating Anxiety Disorders With Therapy

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    Whether youre suffering from panic attacks, obsessive thoughts, unrelenting worries, or an incapacitating phobia, its important to know that you dont have to live with anxiety and fear. Treatment can help, and for many anxiety problems, therapy is often the most effective option. Thats because anxiety therapyunlike anxiety medicationtreats more than just the symptoms of the problem. Therapy can help you uncover the underlying causes of your worries and fears learn how to relax look at situations in new, less frightening ways and develop better coping and problem-solving skills. Therapy gives you the tools to overcome anxiety and teaches you how to use them.

    Anxiety disorders differ considerably, so therapy should be tailored to your specific symptoms and diagnosis. If you have obsessive-compulsive disorder , for example, your treatment will be different from someone who needs help for anxiety attacks. The length of therapy will also depend on the type and severity of your anxiety disorder. However, many anxiety therapies are relatively short-term. According to the American Psychological Association, many people improve significantly within 8 to 10 therapy sessions.

    Online vs. in-person therapy

    However, not all online therapy is the same. Communicating via a messaging app, phone, or email, for example, is no substitute for live face-to-face interaction using video chat.

    Read: Online Therapy: Is it Right for You?

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    Meditation Walking Moving Or Guided

    Another way to bring yourself into the current moment is through meditation. If youre looking to meditate in the traditional sense, Ongaro recommends starting with one minute of stillness and breathing to get the habit started, during which you try to focus on your breathing. If sitting in complete silence seems impossible to you, try using an app for guided meditation, such as Headspace or Calm.

    For people who are always on the run, Wei recommends incorporating walking meditationinto their daily routine.

    Especially for New Yorkers, whether youre walking to the subway or around the city, I like to suggest walking meditation, where you pair your breath with your steps, she says. Start out breathing in for five steps and then out for eight to 10 steps. As you increase your exhalation, your anxiety will actually go down, and you can always increase the ratio. Thats a very simple way to practice meditation, just using your breath.

    Avoid Technology For At Least An Hour Before You Go To Bed

    Technology can have negative effects on us for a number of reasons, particularly when were trying to go to bed.

    Thats largely down to the fact that most electronic devices emit blue light which stimulates the brain, making it much more difficult to switch off for sleep.23

    Avoid looking at your phone or tablet for at least an hour before bedtime if you can.

    Also Check: Can Hypnosis Help With Anxiety And Depression

    Natural Remedies For Anxiety

    Natural remedies for anxiety are those that donât involve conventional medications . They include things such as herbs, aromatherapy, and performing certain actions that promote relaxation. Some people with anxiety use natural remedies alongside conventional treatments to find relief.

    Examples of natural remedies for anxiety include:

    Exercise isnât just good for your physical health itâs also beneficial for your mental health. While the connection isnât well understood, studies do show that exercise can help to alleviate symptoms of anxiety.

    Getting active helps to take your mind off of the issues bothering you. It also triggers your body to release endorphins, which are natural feel-good hormones.

    Herbal Remedies

    Several different herbs and herbal supplements may help alleviate anxiety symptoms, helping you to relax and feel calmer. Some of the more well-known varieties include:

    Studies show that chamomile can help with symptoms of generalized anxiety disorder. While many of the studies on herbal supplements for anxiety are limited, the results are promising.

    You can find many of these supplements in capsule form. Many people also drink herbal teas to help them relax.

    Aromatherapy involves the use of essential oils to improve health and overall well-being. Many scents can help to boost your mood, help you relax, and reduce anxiety.

    Scents to use for anxiety include:

    • Lavender

    Anxiety And The Coronavirus Crisis

    20 Natural Home Remedies For Stress Anxiety Disorder

    Minimizing face-to-face contact and staying at least six feet away from anyone outside your household are essential components of slowing the spread of COVID-19. Yet for many, its immensely difficult. Not only are you dealing with the stress and uncertainty of a pandemic, but social distancing can be isolating.

    Whether youre working from home, currently out of work, taking online classes, or are suddenly left with a substantial amount of free time at home, your current situation might begin to take a toll on your mental health. So, what can you do to reduce anxiety and feel better during this time? Weve compiled our best advice on managing your anxiety at home.

    Also Check: How Severe Is My Anxiety

    Ways To Treat Anxiety Easily At Home

    Living with anxiety can make you believe anything and unleash your darkest fears. Generally, our mind causes us to feel anxious at the idea of things that never happen. Even though this is true for many, it doesnt make the experience of anxiety any easier. Dealing with your mental health issues in a safe environment is ideal for easing your fears rather than fueling them to the point where you suffer a panic attack. Home is often the safest place to address our anxiety, and the following are five simple practices you can adopt at home to lead a less anxious life.

    How To Help Manage Anxiety At Home

      During times of stress, when you feel your heart beating faster than usual, your body perspiring, and an overwhelming feeling of panic, this is anxiety setting in. Anxiety is a natural response to stress, and experiencing feelings of anxiousness is common for many people. That being said, when anxiety is frequent and all-consuming, its important to implement practical ways of managing it.

      Amid the current coronavirus pandemic, people have been told to practice social distancing and shelter in place. For most individuals, this means spending a substantial amount of time at home. If youre wondering how to help manage anxiety at home, youve come to the right place.

      Northbound Treatment is dedicated to offering guidance for those facing mental health challenges. Heres what you need to know about anxiety, including types of anxiety disorders and ways to manage it at home, particularly during the coronavirus crisis.

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