Deficiency has been linked to anxiety, depression, panic, memory loss, and other physical and psychiatric symptoms. Many people experience significantly fewer anxiety symptoms when taking a B complex supplement. If your anxiety keeps you up at night, gotu kola can help that too since it’s also an effective natural sleep aid.

Gotu kola can reduce symptoms of anxiety and increase calmness by reducing the stress hormone cortisol and increasing the levels of feel-good neurotransmitters. Depending on your circumstances, the trade-off might be worth it to manage anxiety symptoms naturally. To incorporate light exercise into your routine, consider walking (preferably outdoors in nature), gentle yoga, or tai chi. Even short bouts of physical activity can make a significant difference in your overall stress and reduce anxiety symptoms.

Controlled substances may not be appropriate for all patients and any mention of these medications is for educational purposes only, not for marketing or encouraging self-diagnosis. Always seek the guidance of a qualified healthcare professional with any questions or concerns you have regarding your health. Providers on Klarity Health are independent practitioners with clinical autonomy. Nothing in this article is intended to diagnose or treat any condition, including guaranteeing prescription medication of any kind or dosage.

Treatment

Some of the best essential oils for stress relief include lavender, chamomile, and ylang-ylang. If there is a teenager in your life struggling with their emotional and mental health, consider psychotherapy methods developed specifically for teens. Explore how digital psychiatry is transforming mental health care with AI, real-time monitoring, and wearable tech for better patient support. Postpartum depression and anxiety is a common experience many new mothers go through. Learn more about symptoms, how long they last, and how to provide support.

Xanax Alternatives: Natural Treatments for Anxiety

One study even went as far as to suggest that it can be just as effective as Xanax (benzodiazepines). Meditation is known to help reduce the stress response that occurs in the brain and triggers anxiety. Some would consider meditation as a practice that helps tame, and normalize the brain over time.

• If you’re new to yoga or meditation, plenty of resources are available to help you get started.
• SNRIs target 2 neurotransmitters — serotonin and norepinephrine — as opposed to just one, like the SSRIs on this list.
• Additionally, it may help you calm down mentally, reducing your high frequency brain waves (shifting from beta waves to alpha waves).
• Inhaling lavender essential oil has been linked to reduced stress and anxiety, and even improved sleep (16).
• This approach not only minimizes the risk of adverse effects but also maximizes the effectiveness of the natural remedies.
• However, it’s important to remember that what works for one person may not work for another.

Exercise is a highly effective non-medical solution to preventing and treating anxiety. This is especially true for cardiovascular exercise, but don’t worry if you’re not a runner. You can reap the benefits of exercise for your mental health with just committing to a brisk walk a few days a week, a bike ride, or even a dance class (or a dance party in your living room). They are typically prescribed for short-term use or for specific anxiety-causing situations, such as a big meeting or performance. Xanax is a common brand name for alprazolam, a medication prescribed to help treat panic and anxiety disorders.

Working with a therapist generally involves regular talk therapy sessions where you discuss your feelings, problem-solving strategies, and coping mechanisms to help with your condition. At Talkiatry, we specialize in psychiatry, meaning the diagnosis and treatment of mental health conditions. Unlike benzodiazepines and beta-blockers, which act quickly, SSRIs and SNRIs work by gradually increasing the levels of serotonin and/or norepinephrine in the brain. They do not produce immediate mood-altering effects, and users do not typically experience feelings of euphoria or intoxication, the way they might with benzodiazepines, for example. Xanax works by binding to specific receptors in the brain that are sensitive to GABA and enhancing GABA’s effect on them. In other words, it boosts the power of that brake pedal, making it even more effective at calming down the activity of neurons.

How Do I Choose an Alternative to Xanax?

Techniques for vagal stimulation include cold exposure, humming, and the practice of certain yoga poses, all of which have been shown to engage the parasympathetic nervous system 27. Therefore, lemon balm extract is a natural Xanax alternative that putatively synergizes with other natural alternatives like valerian root and L-theanine. Clinical trials of lemon balm extract have shown this herb can reduce symptoms of anxiety and depression by as much as 30% 22. There is also limited data suggesting lemon balm promotes healthy sleep-wake cycles and may combat anxiety-related insomnia 23. Lemon balm extract and tea are often studied as treatments for anxiety symptoms, like panic attacks and stress-related eating behaviors.

Safer Xanax Alternatives Looking for a Better Way?

If you’re considering stopping the use of Xanax, seek the medical advice of your doctor and ask what they recommend as an alprazolam alternative. There are several similar medications available that are considered safer to take over long periods of time. It is a very fast-acting drug, causing effects within an hour of taking it. The companionship of an emotional support animal (ESA) can provide incredible comfort and relief for those dealing with anxiety.

Lexapro as an alternative to Xanax

It also has the potential for dependency, which prompts many to seek more natural solutions. From sudden bouts of panic to prolonged periods of unease, anxiety affects millions worldwide.

Lee Lloyd, 48, of Shakespeare Road, Tipton, was sentenced to seven years and two months, after earlier admitting six charges, including conspiracy to supply Class C drugs. Pitts, who had earlier pleaded guilty to six charges, including conspiracy to supply Class C drugs, was described by Judge John Butterfield as “the beating heart of this enterprise”. 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. This is a mineral that is found in many legumes and vegetables, one that is responsible for protein building, bone mineralization, immune system functionality, muscular contraction, and more. Once again,GABA is thought to produce a calming effect and is believed to play a major role in controlling anxiety, fear, and stress.

Studies have also found that it is a viable treatment for those suffering from OCD (Obsessive Compulsive Disorder). Formerly known as vitamin B8, Inositol is a powerful nootropic that is naturally found in the brain. Our neurotransmitters are dependent upon inositol for transmitting messages between brain cells. The vast majority of these alternatives have been proven to not only have terrific efficacy but also a scarcity of major side effects. Native societies have been using these natural remedies for hundreds of years all over the world.

However, using the medication long-term can lead to dependency, withdrawal, and other harmful side effects. There are other safe options for managing anxiety that may work better for you. Dr. Samuel Lee is a board-certified psychiatrist, specializing in a spiritually-based mental health discipline and integrative approaches. He graduated with an MD at Loma Linda University School of Medicine and did a residency in psychiatry at Cedars-Sinai Medical Center and University of Washington School of Medicine in Seattle. He has also been an inpatient adult psychiatrist at Kaweah Delta Mental Health Hospital and the primary attending geriatric psychiatrist at the Auerbach Inpatient Psychiatric Jewish Home Hospital.

If one’s goal is to avoid beginning a prescription of benzodiazepines, alternatives (as will be natural xanax discussed below) can support health before ever starting on neuroleptic drugs. A study published in 2022 compared meditation and the antidepressant Lexapro for anxiety and found that the two were equally effective at managing symptoms. The researchers say that meditation works because it combines breathwork with an emphasis on staying present—so you’re not dwelling in worries about the past or the future. Getting adequate sleep is extremely important for mental health, but sometimes anxiety makes it hard to fall or stay asleep. This can create a vicious cycle, because anxiety itself can be exacerbated by poor sleep quality. One way to approach getting better sleep is taking steps to prepare yourself to get the best sleep possible.