Some seem to be calming while others seem to be anti-depressants or adaptogens (more stimulating for me). Though magnesium might be hard there (it’s needed for stimulating neurotransmitter creation, but often has calming effects). Arctic root is a valuable remedy for anxiety because it naturally increases activity of dopamine, serotonin and norepinephrine, the “feel good” chemicals in our brains. What Big Pharma doesn’t want you to know is that there is a wealth of natural compounds that are every bit as effective at relieving anxiety and depression as prescription anxiolytics. Some brave souls will try to go “cold turkey,” kicking the habit without medical assistance. This is extremely dangerous as withdrawal symptoms can include panic attacks, trembling, sleep disturbance, heart palpitations, muscle pain and more.
One of the best ways to reduce stress is to take breaks throughout the day. This gives you a chance to relax and rejuvenate, which can help to improve your overall mood. Many different supplements also can be effective, such as CBD, magnesium and omega-three fatty acids. Caffeine, alcohol, and processed foods can all lead to increases in stress levels and wear you down. If you’re trying to reduce your stress, be sure to limit your intake of these foods. The bottom line here is that plenty of alternatives are much better to take than Xanax, both in terms of their benefits and side effects.
Why Xanax alternatives?
It works by modulating gamma-aminobutyric acid (GABA) neurotransmission in the central nervous system (CNS). It’s a common prescription medication used to treat anxiety related mental health concerns, including anxiety disorder (GAD), social anxiety disorder, and panic disorder. Its active ingredient is Alprazolam, a benzodiazepine that was first brought to market in the early eighties, since which time it has gone on to become incredibly popular.
Lifestyle Alternatives to Xanax
Theanine has gained attention for its calming and cognitive-enhancing properties. As a result, it’s a compelling natural option for those seeking relief from stress and anxiety. One of the primary ways Ashwagandha combats stress and anxiety is by regulating cortisol levels. Elevated cortisol, especially chronically, can lead to a myriad of health issues, including increased anxiety.
Are you feeling stressed out and looking for natural alternatives to Xanax for anxiety? According to the American Psychological Association, stress is one of the most prevalent mental health issues in the United States. Not only can stress cause physical problems such as headaches and heart issues, but it can also lead to emotional problems such as anxiety and depression which can wear you down.
Amino Acids
Omega-3s, especially EPA, exhibit potent anti-inflammatory effects, which can then benefit brain health and alleviate symptoms of anxiety (46). Omega-3s also influence the release and function of neurotransmitters such as serotonin and dopamine, which are both essential for optimal mental health (45). Multiple studies have indicated that individuals with higher omega-3 intake or higher blood levels of omega-3s tend to have reduced symptoms of anxiety (42).
- These methods work by helping you to focus your attention on your breath and body, which can lead to a decrease in stress-related thoughts.
- These natural alternatives to Xanax offer a range of options for those seeking to manage anxiety without relying on prescription medications.
- Aim for a breathing cycle of about 4-5 seconds per inhale and exhale.
- Scheduling regular aromatherapy massages can result in reduced stress and anxiety levels, improved sleep, and increased feelings of relaxation and calmness.
- Some participants in these studies experienced a reduction in anxiety comparable to certain psychiatric drugs (29).
Zoloft as a Xanax alternative
Not only is it known to produce significant relaxation, but it doesn’t tend to produce the same degree of brain fog or cognitive impairment that often occurs when a person takes Xanax. The anxiolytic effects can be traced to the “kavalactones” of the kava plant; these elicit the relaxing effect. Many people practice yoga to improve their flexibility and tone their body. Consistently practicing yoga is regarded as healthy for the body as all natural xanax well as the mind. Yoga practice helps reduce the level of arousal that a person experiences when they are highly anxious or having a panic attack.
However, with these in place, there are plenty of natural Xanax alternatives to choose from. For instance, you can consume passionflower extract about 20 to 30 minutes before an important event, such as attending a meeting with a client or a job interview. It will help you stay calm and relaxed and improve your performance. To use this herbal anti-anxiety remedy, mix half a tablespoon of ashwagandha powder in a glass of warm milk. Nature’s Xanax has the potential to elevate anxiety without the risk of severe side effects or dependency. Dr. Jyothi Shenoy, BHMS, is a seasoned clinician with over 25 years of clinical experience, known for her expertise in holistic patient care, preventive healthcare, and public health education.
It’s a biofeedback device that assists you in pacing your breathing. Lastly, breathing exercises can stimulate the release of endorphins, leading to feelings of relaxation (65). While meditation is not a direct pharmaceutical alternative like Xanax, consistent meditative practice offers meaningful benefits.
Try to avoid magnesium oxide, which many supplements use for its low cost. It has pretty poor bioavailability, which means that your body won’t absorb much of it. Valerian (valeriana officinalis) is one of the best botanicals for combatting stress and improving sleep quality. It is a long-lived flowering plant whose natural sweet scent has brought people pleasure for centuries in perfumes.
Science-Backed Stress Reduction Techniques
It’s not FDA-approved to treat anxiety disorders, but is approved to treat panic disorder. Clonazepam shouldn’t be used by people with certain eye or liver issues. Clonazepam typically starts working in 30 to 60 minutes and lasts 8 to 12 hours. In comparison, Xanax starts working in 1 to 2 hours and can last up to 40 hours.
To gauge the effect of the oils, researchers measured blood pressure, pulse rate, breathing rate, and skin temperature. Participants also had to self-rate their levels of relaxation, vigor, calmness, alertness, and their mood. Following the administration of the essential oil blend, participants were significantly calmer and more relaxed compared to the control group. This supports the idea that essential oils may work well for anxiety. For the treatment of short-term social anxiety, Kava is considered superior to a placebo.
Cognitive behavioral therapy (CBT) is considered the first-line therapeutic treatment for anxiety. In CBT, your therapist works with you to identify the intrusive thoughts and behaviors contributing to your anxiety. Then, they give you tools to replace them with healthier coping strategies. Gabapentin is an oral medication that treats seizures and shingles-related nerve pain. Like Xanax, sleepiness is a common side effect of gabapentin for anxiety. But some states consider it a Schedule IV controlled substance and regulate its use at the state level.
- This type of training not only improved their “technique,” but also had a positive impact on their “artistry” during performance.
- In a society increasingly leaning towards organic, chemical-free, and holistic approaches to well-being, interest in natural Xanax alternatives is both understandable and timely.
- Exposure therapy works by exposing you to things that trigger your anxiety.
- Since GABA is an inhibitory neurotransmitter, an increase in GABA receptor activity elicits anticonvulsant, hypnotic, muscle-relaxant, and ataxic effects.
- As always, it is important to consult with a healthcare provider before starting any new supplement or herbal regimen, especially when transitioning away from prescription medications like Xanax.
Here we haveanother study that suggests that ashwagandha extract may be effective at increasing resilience towards stress. This extract has been used in natural medicine for a very long time and is thought to have a wide variety of benefits. Instead, it displays nootropic effects on the mind by crossing the blood-brain barrier, ultimately affecting GABA receptors, as evidenced bythis study. L-Theanine is a naturally occurring non-dietary amino acid found mostly in green tea leaves. This amino acid is so special because it isn’t incorporated into other proteins like other amino acids. Chelated magnesium is perhaps best – it is both readily absorbed and pretty kind to your digestive system.
The effects of GABA are essentially the inverse of caffeine, which stimulates the central nervous system (and may potentiate anxiety). However, it’s important to point out that coffee is definitely good for brain function. There is a lot of research showing it is very healthy and can be protective against dementia. Keep in mind that individuals metabolize caffeine at different rates and have varying thresholds for its effects. Some people might be particularly sensitive to caffeine and experience heightened anxiety even with small amounts. Despite all the great research behind yoga, I’m personally not a big fan of it.
Health Benefits
Valerian root brings several phytochemicals to the table, all of which bring with them their own unique benefits. We’re particularly looking out for the sesquiterpenoid valerenic acid alongside its natural derivatives like acetoxy valerenic acid and hydroxy valerenic acid). I have taken it for years for its ability to optimize testosterone levels whilst balancing stress and reducing anxiety. Deep breathing exercises can calm you during an intense bout of anxiety. You can also use them to clear your mind and relax before falling asleep.