Passion flower can be safely combined with other natural anti-anxiety remedies, amplifying its effects. Another showed that it can reduce pre-surgery anxiety, comparable to standard medications (4). It’s believed to increase levels of gamma-aminobutyric acid (GABA) in the brain.
Benefits of Xanax Alternatives
In these cases, it’s especially important to consult your doctor before taking it. Fortunately, a daily intake of 250 to 500 milligrams of ashwagandha over 60 days can reduce C-reactive protein levels by as much as 30 percent. Another benefit of ashwagandha is that it can also reduce low-density-lipoprotein cholesterol natural zanax (LDL-C) and decrease markers of inflammation, such as C-reactive protein (CRP). It is one of the markers linked to an increased risk issues related to heart health. In fact, modern science confirms many of ashwagandha’s various health benefits.
- Its ability to alleviate anxiety and stress is backed by a wealth of scientific evidence, and it’s an attractive natural alternative to medications like Xanax.
- This nature’s Xanax is believed to work by regulating the production of the stress hormone cortisol in the brain.
- One study has revealed that people who participate in laughter interventions experience faster stress relief.
- In one particular study, 22 patients that completed a “Y-CBT” program and pre-post anxiety ratings changed significantly – they experienced major reductions in both “state” as well as “trait” anxiety.
- Multiple clinical studies have investigated the effectiveness of Kava in treating anxiety.
Science-Backed Stress Reduction Techniques
It’s important to consult with a healthcare provider before trying any OTC alternatives, especially if you are already taking medications for anxiety. 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.
Alternatives to Xanax to Reduce Stress and Keep You Calm and Relaxed
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). The nervous system relies heavily on B vitamins, especially B1 (thiamine), B3 (niacin), and B12, for its proper function. Omega-3s also play a protective role against the onset of anxiety and depression, particularly when consumed in adequate amounts from an early age (47). Clinical trials have also shown promise in using omega-3 supplements to alleviate anxiety (43). Magnesium is also involved in the synthesis of neurotransmitters like GABA, which are crucial for the regulation of anxiety and mood (35).
How long does it take for ashwagandha to work?
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. Nutritional therapy means designing and implementing a corrected diet along with these natural substances to stabilize brain chemistry. Prior to providing these nutritional treatments, lab testing identifies deficiencies, toxicity levels, and other imbalances. Through investigative techniques such as lab testing, we are able to identify the source of the symptoms and then fix them.
The scientific consensus has been that these supplements cannot work because GABA molecules are too large to enter the brain, yet some people swear that GABA supplements work for them. Vitamin B6 is an essential cofactor required for the synthesis of GABA, serotonin, and dopamine — three neurotransmitters that have a strong impact on mood. Interestingly, prebiotic foods that encourage the growth of beneficial gut bacteria can also reduce anxiety. Traditionally, it has been used to treat anxiety, depression, and mental fatigue. It’s almost impossible to live a lifestyle that provides all the nutrients needed for good brain health and performance. All of us confront multiple nutrient thieves — stress, poor diet, insomnia, pharmaceuticals, pollution, and more — that steal nutrients that the brain needs to thrive.
- There is a moderate sized study that was conducted with over 100 Japanese adults.
- Keep in mind that although these alternatives may not be as powerful as Xanax or any other benzodiazepine, they are generally safer and better at managing anxiety over the long-term.
- Many people practice yoga to improve their flexibility and tone their body.
Yoga might also modify the response of the brain to stressful situations by lowering cortisol levels and regulating heart rate and blood pressure. This effect of passionflower can lower the activities of the brain, thus reducing stress and anxiety. Passionflower can help to relieve restlessness and anxiety by increasing the levels of neurotransmitters called GABA (gamma-aminobutyric acid) in the brain. Brahmi acts as a natural adaptogen and soothes the restless and anxious mind.
Multiple clinical studies have investigated the effectiveness of Kava in treating anxiety. Much like Valerian and Passion flower, lemon balm is believed to positively influence GABA levels in the brain. As a result, it promotes relaxation and reduces overactivity in the nervous system (10). Valerian can be combined with other natural remedies, such as lemon balm, to create synergistic effects, making it more potent than using it on its own. Similar to Passion flower, Valerian root affects GABA levels in the brain.
Diane is an avid supporter and researcher of natural mental health strategies. It is important to note that the most effective treatment approach for anxiety disorders often involves a combination of psychotherapy and medication management. Mindfulness is a practice that revolves around cultivating a calm and open awareness of the present moment. It involves directing full attention toward one’s internal experiences, such as thoughts, feelings, and sensations while attuning to the external environment.
Gamma-Aminobutyric Acid, shortened to GABA, is a naturally-occurring amino acid that acts as a neurotransmitter within the body. GABA has been shown in numerous studies to have a calming effect, and GABA deficiency is believed to play a part in several anxiety disorders 8. Many foods, minerals and dietary supplements have similar properties to prescription anxiety medications like Xanax or SSRIs, in terms of lowering the negative effects of stress and anxiety. If you or a loved one is struggling with anxiety, depression, or other forms of mental illness, contact Neuro Wellness Spa. Here’s aninteresting study that suggests that this extract has the potential to help improve memory function and learning. This is yetanother study that suggests that Rhodiola Rosea can be an effective treatment to reduce symptoms of general anxiety disorder.
Natural Xanax Alternatives to Calm You Down
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. Yoga also stimulates the production of endorphins, which can lead to a reduction in stress and anxiety (67). While yoga isn’t a direct pharmaceutical counterpart to Xanax, its consistent practice can substantially aid in managing anxiety and stress.
There are lifestyle alternatives out there for people who want to manage their anxiety in additional ways besides taking prescriptions and supplements. Here are some great ways to manage anxiety by keeping yourself healthy overall. Unlike Xanax, natural alternatives can provide most of the same benefits with far fewer side effects. They also aren’t addictive in nature, so people can use them without having to worry. Silexan is a branded extract of lavender oil created by Wilmar Schwabe GmbH, a German pharmaceutical company. Schwabe pharmaceuticals claim that silexan is “introducing a new therapeutic alternative in the field of anxiety disorder treatment” 14.