L-theanine’s not the only thing that will put you into a better state of mind—check out the five mental health-boosting supplements that a doctor thinks you should take. Or you could always strap on some wearable tech to help manage your stress levels. These effects of yoga and meditation can help stabilize moods and reduce stress and anxiety. Lavender is commonly used in the form of essential oil for aromatherapy.
Can Anxiety Cause Shortness Of Breath? How To Know The Cause
Magnesium supplementation can also support immune function and reduce oxidative stress, imperative for overall health and longevity 12. Studies corroborate that Xanax tends to be as effective as Valium (diazepam) for treating clinical anxiety disorders, but it’s not without drawbacks. Due to a high potential for drug abuse and addiction, Xanax is a controlled substance in the United States. Purchasing Xanax online without a prescription is a) a federal crime, b) highly unsafe, and c) more likely to cause problems than solve them.
However, by virtue of its synthetic origin, alprazolam is much more potent than any GABA agonists that occur in nature (e.g. L-theanine and constituents of valerian root). Comparing Xanax to natural GABA agonists is like comparing apples to oranges. By reducing REM sleep duration and frequency, Xanax may help users get more deep sleep. Since Xanax targets GABAergic transmission exclusively, natural ingredients with similar pharmacology can also induce relaxation, improve sleep, and foster feelings of well-being. Throughout this article, we’ll detail how prescription drugs like Xanax work and further detail these five Xanax alternatives.
A review of 38 studies found that taking psychobiotics can effectively reduce symptoms of anxiety, depression, and other mental disorders. Gotu kola can reduce symptoms of anxiety and increase calmness by reducing the stress hormone cortisol and increasing the levels of feel-good neurotransmitters. Herbal teas and supplements are great alternatives to Xanax and a natural way to relieve stress. Many herbs can help reduce stress, such as chamomile, lavender, and lemon balm. Aromatherapy is one of the most popular natural anxiety and stress remedies and one of many alternatives to Xanax. This method involves using essential oils to promote relaxation and calmness.
There are multiple reasons that Xanax is so widely used for treating anxiety. It is one of the most commonly prescribed anti-anxiety medications. It belongs to a family of drugs called benzodiazepines that work as sedatives.
Shallow or rapid breathing is a typical response during stressful situations, activating the sympathetic (“fight or flight”) nervous system. If you’re new to meditation, start with just a few minutes each day and then gradually increase the time as you become more comfortable with the practice. Meditation can also stimulate the production of neurotransmitters like serotonin, dopamine, and endorphins, all of which play roles in the mitigation of anxiety (62). Fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, and tempeh are rich natural sources of probiotics. Incorporating these foods into your diet can support a balanced gut microbiome. The gut and the brain communicate through multiple pathways, including the vagus nerve, neurotransmitters, and the immune system (51-53).
Natural Alternatives to Xanax for Relieving Anxiety
It’s considered a long-term treatment for anxiety, as opposed to Xanax. Common side effects include nausea, diarrhea, trouble sleeping, dry mouth, and delayed ejaculation. It’s used to treat depression, OCD, panic disorder, and bulimia nervosa. But, it does have a boxed warning for suicidal thoughts and behaviors.
For those prone to panic attacks, excessive caffeine can trigger these episodes or intensify their severity due to its excitatory effects on the nervous system (73). Exercise is a universal remedy with a myriad of benefits for both the body and the mind. While many find anxiety relief through yoga, it might not resonate with everyone. Many yoga practices activate the parasympathetic nervous system, which is responsible for relaxation and recovery. This counteracts the “fight or flight” stress response driven by the sympathetic nervous system (66). The best way to know if you’re on the right track is by using the EmWave2 device.
Participants who received l-theanine had lower baseline anxiety than those who took Xanax. Taurine is considered very safe and, in fact, naturally occurs in high concentrations in the brain. And since seniors often take other medications, they are at greater risk for interactions. Xanax is not appropriate for children or teens and should not be prescribed to teens since they commonly abuse this drug.
The oral tablet is usually taken over 2 to 3 doses a day for anxiety. Some people shouldn’t take Xanax too, including women who are pregnant or breastfeeding. Brahmi also possesses the medicinal potential to improve your memory, attention span, and focus. The soothing effects of Chamomile could be attributed to the presence of compounds in it, such as quinones, flavonoids, and phenolic acids. If you have a valid prescription, your doctor can help you stay addiction-free.
Many yoga classes are offered at gyms and community centers or take an online course on how to meditate from the comfort of home. So, if you’re feeling stressed out, consider spending some time with a furry friend. Studies have shown that even brief interactions with animals can lead to reductions in cortisol, the stress hormone. Ashwagandha, Rhodiola rosea, L-theanine, magnesium, and CBD oil can all be taken instead of Xanax. For instance,this study indicates that CBD may be able to increase levels of dopamine in the human mind, withdopamine being responsible for feelings of reward and pleasure. Some of the main active ingredients in ashwagandha are known as withanolides, with withaferin-A being the most prominent one.
Lifestyle Alternatives to Xanax
Incorporate regular physical activity to boost endorphins and reduce stress. Mindfulness practices, such as meditation or yoga, can enhance the effects of natural supplements and further stabilize your mood. Remember, this is a gradual process, and being patient with yourself is key. By combining these strategies, you can create a comprehensive routine that supports long-term mental wellness and reduces reliance on prescription medications. Integrating natural alternatives into your routine while phasing out Xanax should be approached gradually and with careful planning. Start all natural xanax by consulting with a healthcare professional to create a tailored plan that aligns with your specific needs and ensures safety.
- To incorporate light exercise into your routine, consider walking (preferably outdoors in nature), gentle yoga, or tai chi.
- If you’re new to yoga or meditation, plenty of resources are available to help you get started.
- If you’re new to meditation, start with just a few minutes each day and then gradually increase the time as you become more comfortable with the practice.
Omega-3 Fatty Acids
- The best way to use Xanax alternatives is determined by the end goal you want to achieve.
- Many different deep breathing exercises are available, so be sure to find one that works for you.
- This includes drowsiness and dizziness, and even more severe issues like respiratory depression and memory problems (1).
- Meditation is a mindfulness practice that involves focusing on the present moment and quieting the mind.
Fortunately, there are a number of natural remedies and methods that you can use to relieve stress. Paxil (paroxetine) is an SSRI FDA-approved to treat social anxiety disorder, depression, OCD, panic disorder, and PTSD. Common side effects include nausea, trouble sleeping, and changes in libido. Paxil shouldn’t be combined with some medications, including monoamine oxidase inhibitors (MAOIs, a class of antidepressants), thioridazine (an antipsychotic), or pimozide (an antipsychotic).
Valerian & St John’s Wort for Anxiety
Spravato also carries warnings for sedation and suicidal thoughts and behavior. Cymbalta (duloxetine) is FDA-approved to treat depression, anxiety, and chronic pain conditions. It’s another SNRI, so it works by boosting your brain’s levels of serotonin and norepinephrine. Propranolol is an oral medication for high blood pressure, angina, migraine, and more. It’s also prescribed off-label to treat generalized anxiety, social phobias, post-traumatic stress disorder (PTSD), pre-operative or pre-dental treatment anxiety, stage fright, and agoraphobia.
Are There Natural Alternatives to Xanax?
The combination of these amino acids has been proven to reduce stress responses among those with high trait anxiety. There is a moderate sized study that was conducted with over 100 Japanese adults. In addition to becoming lethargic and experiencing brain fog from the medication, you may notice that Xanax becomes addicting. This drug is considered a “controlled-substance” and falls within the class of benzodiazepines – which are considered addictive drugs. Not only is tolerance rapidly built from taking Xanax, many people are completely ignorant to the long-term effects of benzodiazepines. Melissa officinalis, more commonly known as lemon balm, is an herb with similar properties as valerian and appears to have cognitive benefits as well 20.
As a beta-blocker, propranolol isn’t addictive like some anxiety meds, including Xanax. But, it can cause various gastrointestinal, cardiovascular, and nervous system-related side effects. People with breathing disorders, including asthma, shouldn’t take propranolol for anxiety. Clonazepam (brand name Klonopin) is another oral benzodiazepine used to treat panic disorder. It has the same warnings for abuse, misuse, and dependence as Xanax. Unlike Xanax, it’s also FDA-approved to treat certain seizure disorders.
Users must take more and more pills to feel like they are receiving the perceived benefits of the drug. The scariest thing of all is the damage Xanax can cause after long-term use. One study suggests that users who take Xanax daily for years can end up developing Alzheimer’s disease. They go to work fast with users experiencing relief within 30 to 60 minutes of taking them and their effects can last for anywhere from 11 to 20 hours.