by One of the simplest and most effective natural methods to alleviate anxiety is through deep breathing exercises. Deep breathing works by activating the body’s parasympathetic nervous system, which is responsible for promoting relaxation and reducing stress 26. When practiced consistently, it can help decrease heart rate, lower blood pressure, and provide a sense of calm. Lemon balm extract and tea are often studied as treatments for anxiety symptoms, like panic attacks and stress-related eating behaviors. Indeed, there is substantial evidence that lemon balm extract has a potent calming effect by acting on GABA 21. Gotu kola can reduce symptoms of anxiety and increase calmness by reducing the stress hormone cortisol and increasing the levels of feel-good neurotransmitters.
Discover 6 Natural Remedies for ADHD Kids: From Ashwagandha to Outdoor Play
When it comes to some seriously dangerous and addictive prescription medications, Xanax always appears to be at or near the top of the list. If you aren’t familiar with it, Xanax is used to treat a variety of panic and anxiety disorders. Donath, F.’s work in Pharmacopsychiatry (2000) focused on Valerian extract.
Natural alternatives to benzodiazepines
Lastly, a balanced gut can more efficiently absorb essential nutrients, including those vital for brain function and mental health, such as B vitamins, magnesium, and omega-3 fatty acids (58). Getting enough sleep is essential for both your physical and mental health. 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. In fact, thisstudy suggests that taking 400 milligrams of this extract per day for one month may reduce stress and anxiety levels, as well as fatigue and exhaustion.
- If you are currently taking Xanax and want to get off of it, be sure to read about Xanax withdrawal.
- It’s also worth noting that magnesium deficiency is a major problem across the United States.
- In some research, the anxiety-reducing effects of lavender were found to be comparable to anti-anxiety medications (14).
- They are some of the most commonly prescribed drugs on the market and most of them are benzodiazepines.
So, this is a powerful natural ingredient that can help anxiety sufferers in many different ways. Most anxiety sufferers experience great benefits from supplementing with Rhodiola rosea. Please take the time to speak with a medical professional if you currently take Xanax or any other benzodiazepines. The only drawback with CBT is that sometimes you may need to shop around and look for a better and/or more compatible psychotherapist.
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. A 5,000-year old Ancient medicine, Gotu Kola is also a viable treatment for mental fatigue, memory loss, and insomnia. But one its most praised benefits is its ability to vanquish depression and anxiety.
Ashwagandha
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. But there are many reasons one should avoid taking these prescription medications. Anxiety disorders cost the United States over $42 billion a year, nearly one-third of the country’s entire mental health bill.
- Benzodiazepines are widely used to treat anxiety, sleep disorders, and depression.
- You should always speak with a doctor before coming off of any prescription medication.
- In contrast, Xanax alternative medicine includes the use of natural remedies that can be derived from a broad range of different types of foods, herbs, vitamins, nutrients, minerals, and supplements.
- L-Theanine, an amino acid found in green and black tea, plays a critical role in reducing anxiety.
- Phenibut, also known as beta-phenyl-gamma-aminobutyric acid, is a natural derivative of GABA that swiftly crosses the blood-brain barrier, improving neurological functions.
- Additionally, these gut bacteria help anxiety by significantly reducing levels of the stress hormone cortisol.
Antidepressants are effective, have lower risk of side effects, and the primary choice among psychiatrists to help treat anxiety. Engaging in outdoor activities such as hiking, gardening, or even just taking a walk in the park can have tremendous benefits for mental health. Physical activity helps release endorphins which are our natural mood elevators, while being in nature can reduce feelings of isolation and put your troubles into perspective. Every year, doctors in the U.S. write millions of prescriptions for the powerful sedative Xanax or its generic equivalent, alprazolam. That’s true because this medication is quite beneficial for the relief of serious anxiety. However, Xanax use comes with some significant drawbacks, including risks for dependence and full-blow addiction.
non-medication alternatives to Xanax
Herbs like chamomile and amino acids such as L-Theanine provide options beyond traditional medication. Doctors can offer advice on safe treatments and check for any health issues that could be causing anxiety. They may suggest therapy types such as cognitive-behavioral therapy or medications that won’t interfere with what you’re already taking. Always consult your healthcare provider before starting any new treatment to ensure it’s safe and right for you. These effects of yoga and meditation can help stabilize moods and reduce stress and anxiety.
Health Benefits
Xanax is considered a powerful benzodiazepine that works extremely well for anxiety. If you are experiencing a panic attack, popping a Xanax will quickly reduce all symptoms of stress and anxiety – both physical and mental. The problem with a medication like Xanax is that taking it not only may make it difficult to concentrate at work or school, but it may make you drowsy or tired. Diane is an avid supporter and researcher of natural mental health strategies. Other therapeutic protocols at Alternative to Meds can reduce anxiety significantly, such as yoga, meditation, and practicing mindfulness, massage therapy, and acupuncture.
Valerian Root and Feeling Tired the Next Day
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. Alternatives to Xanax (sold as alprazolam) include natural medicine, calming therapies, relaxing practices, herbal remedies, counseling, change in diet, and much more. Natural and alternative treatments for anxiety have been used for ages, long before prescription drugs like benzodiazepines were developed. It is a blessing from nature that these straightforward, but powerful alternatives exist.
Some herbs can interact with the medications or supplements you’re already taking and cause unpleasant or dangerous side effects. The University of Maryland Medical Center (UMMC) stresses the importance of taking herbal supplements only under your doctor’s supervision. In contrast, Xanax alternative medicine includes the use of natural remedies that can be derived from a broad range of different types of foods, herbs, vitamins, nutrients, minerals, and supplements.
Yoga and meditation are effective relaxation techniquesYoga and meditation are effective relaxation techniques that can help reduce stress. 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. Furthermore, CBD may also be able to helpreduce cortisol levels, a stress hormone responsible for producing feelings of stress and anxiety.
Meditation is a mindfulness practice that involves focusing on the present moment and quieting the mind. It has been shown to reduce symptoms of anxiety and stress by promoting relaxation and increasing awareness of thoughts and emotions. Scheduling regular aromatherapy massages can result in reduced stress and anxiety levels, improved sleep, and increased feelings of relaxation and calmness. GABA is an inhibitory neurotransmitter that reduces neuronal excitability throughout the nervous system. This has a calming and sedative effect, making these drugs effective for treating many anxiety symptoms.
In today’s fast-paced world, feelings of anxiety and overwhelming stress are common. Many different deep breathing exercises are available, so be sure to find one that works for you. The other issue natural.xanax with Xanax, perhaps the biggest one of all, is that it is extremely addictive.
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