Alprazolam (Xanax), lorazepam (Ativan), and diazepam (Valium) are some of the most commonly prescribed benzodiazepines. Data released by the National Institutes for Health (NIH) found that almost half of U.S. adults don’t consume enough magnesium to meet daily requirements, leaving them at increased risk of anxiety. “Ashwagandha is one of the most potent adaptogens as it helps maintain balanced levels of the neurotransmitter GABA, which promotes stress resilience and calms the nervous system,” explains Dr. Berg.
Like physical exercise, the benefits of meditation are often most pronounced with regular and consistent practice. If you’re new to meditation, start with just a few minutes each day and then gradually increase the natural xanax time as you become more comfortable with the practice. While meditation is not a direct pharmaceutical alternative like Xanax, consistent meditative practice offers meaningful benefits. The gut and the brain communicate through multiple pathways, including the vagus nerve, neurotransmitters, and the immune system (51-53).
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. They also play a key role in mood regulation and the alleviation of anxiety.
Scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function. Exercise is a universal remedy with a myriad of benefits for both the body and the mind. Despite all the great research behind yoga, I’m personally not a big fan of it. Initially, it might feel unnatural or even challenging to breathe deeply, especially if you’re used to shallow breathing. But regular practice can help in making deep breathing a more spontaneous response to stress. Deep breathing exercises, sometimes referred to as diaphragmatic or abdominal breathing, have been practiced across various cultures and traditions as a method to calm the mind.
While benzodiazepines aren’t classified as traditional sleeping medicine, they have a strong sedative effect that can cause sleepiness. In some cases, benzodiazepines are prescribed to individuals suffering from anxiety-related insomnia. In addition, vitamin B12 and folate are needed for the expression of GABA receptors within the central nervous system.
Vegetarians, seniors, and those who use acid-suppressing drugs are most at risk for B12 deficiency. Deficiency has been linked to anxiety, depression, panic, memory loss, and other physical and psychiatric symptoms. Interestingly, prebiotic foods that encourage the growth of beneficial gut bacteria can also reduce anxiety.
Multiple studies have revealed that lavender oil can effectively reduce generalized anxiety (13). Beyond supplements and teas, lemon balm is also used in essential oil form for aromatherapy. This makes it unique, as it calms the mind without causing drowsiness, a common side effect of many anti-anxiety medications. One particular study revealed that participants who consumed lemon balm reported improved mood and significantly reduced levels of anxiety (11). This article will delve into these natural Xanax alternatives, presenting a holistic approach to managing anxiety and stress. You’ll find GABA in plenty of other supplements, usually in stress relief and anti-anxiety products like Serelax, Tranquilene and Kavinace.
My need to multitask and inability to concentrate on anything for longer than 5 minutes gave way to intense focus. I worried that CBD, like Xanax, would render me useless, but I’ve actually found that taking CBD helps me with work. Unlike the Xanax, which I’d always have to time around bedtime, I feel comfortable taking CBD any time of the day.
Many people today are turning to Ashwagandha as a natural alternative to pharmaceuticals like Xanax. Often called the „Indian ginseng,” this adaptogenic herb has been used for over 3,000 years to relieve stress, increase energy levels, and improve concentration. Research indicates that lemon balm can elevate mood, ease nervousness, and counteract anxiety-related stress (9).
Start by consulting with a healthcare professional to create a tailored plan that aligns with your specific needs and ensures safety. Begin incorporating natural remedies, such as herbal supplements or mind-body practices, into your daily routine in small, manageable doses. Gradually reduce your Xanax dosage under medical supervision, allowing your body time to adjust to the natural alternatives. Throughout this process, closely monitor your symptoms and keep a detailed journal of any changes in your anxiety levels.