But if you’re struggling with chronic stress and anxiety, I wouldn’t recommend high doses of caffeine. However, it’s important to point out that coffee is definitely good for brain function. There is a lot of research showing it is very healthy and can be protective against dementia. There are various forms of meditation, including mindfulness-based stress reduction (MBSR), transcendental meditation, and loving-kindness meditation.
The Best Lifestyle Alternatives to Xanax
Immersing yourself in the world of books can be a wonderful escape from the stresses of daily life. Reading can transport you to another universe, provide new perspectives, and even help develop coping strategies by identifying with characters’ struggles and resolutions. You don’t need to spend any money or enroll in a class to start meditating. At Silver Ridge clients are first and foremost treated with respect, kindness, and compassion. The midlife-specific groups allowed clients to form a bond with one another through shared life experiences.
- Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices.
- Passionflower can have positive effects on symptoms of anxiety, and several studies suggest it may be a promising alternative to prescription drugs.
- This allows mood-regulating chemicals to stay active in the brain longer, balance emotional responses, and improve anxiety symptoms.
- Full effectiveness for SSRIs can take six to eight weeks as opposed to a matter of hours for benzos.
- Instead, schedule a time to speak to the prescribing healthcare professional about your concerns and ideas.
Sleep hygiene
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. Kava is known to produce quick results, with many users reporting anxiety-reducing effects within an hour or even minutes of consumption. Beyond supplements and teas, lemon balm is also used in essential oil form for aromatherapy. For instance, when paired with Valerian root, the combination can be particularly effective in treating insomnia and restlessness. Similar to Passion flower, Valerian root affects GABA levels in the brain. For instance, combining it with lemon balm or valerian root can provide a more potent calming effect.
Selective Serotonin Reuptake Inhibitors (SSRIs)
She’s been honored by the Elite American Nurses Association for her achievements. It primarily interacts with the hypothalamic-pituitary-adrenal (HPA) axis in the brain, which regulates the body’s stress response. It activates certain serotonin receptors in the brain to create a feeling of relaxation. Be sure to consult your doctor before trying any of the Xanax alternatives below to ensure they’re safe and suited to your needs. Higher dosages can lead to withdrawal and dependency issues in the long run. For anyone struggling with anxiety, the need for fast relief can be overwhelming.
Potential Kratom Ban
- Besides these side effects, one of the main downsides of Xanax is that it can be habit-forming.
- There are various forms of meditation, including mindfulness-based stress reduction (MBSR), transcendental meditation, and loving-kindness meditation.
- It doesn’t make you lose focus, concentration, or have any impact on short or long term memory.
- Exercise is a universal remedy with a myriad of benefits for both the body and the mind.
It’s often prescribed as a second-line or additional treatment alongside SSRIs and SNRIs to treat other mental health conditions. They work by keeping serotonin — a mood-regulating neurotransmitter — active in the brain longer to stabilize mood and gradually alleviate anxiety symptoms. At Talkiatry, we specialize in psychiatry, meaning the diagnosis and treatment of mental health conditions.
Reclaim Your Brain and Mental Health
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. These over-the-counter treatments are commonly used for anxiety, depression, fatigue, or sleeplessness. There is a wide variety of herbal compounds, amino acids, and other supplements that can be tried to treat different mental health conditions. Many people in recovery from substance abuse have found yoga to be a great method for building healthy habits and reducing drug or alcohol cravings. In summary, natural alternatives offer a multifaceted approach to handling anxiety and stress.
How does olanzapine work for anxiety?
In addition to increasing serotonin levels, SNRIs also block the recycling of norepinephrine, increasing levels of this vital brain chemical. The symptoms of Xanax withdrawal can be severe, especially when stopping the drug abruptly.3 Quitting after prolonged use can be dangerous, with withdrawal lasting weeks to months. Check out our blog posts and resource links for the latest information on substance abuse. Yoga incorporates the mindfulness of meditation with physical movement to relax and restore the muscles. Practicing meditation can help with anxiety by strengthening the ability to direct focus away from racing thoughts and distressful sensations. There are several similar medications available that are considered safer to take over long periods of time.
Medications such as lorazepam (Ativan) and clonazepam (Klonopin) offer anxiolytic effects with a more extended duration of action, potentially reducing the risk of dependence compared to Xanax. It is a prescription drug that works to block the N-methyl-D-aspartate (NMDA) receptor in the brain, which is involved in regulating mood and anxiety. This neurotransmitter is involved in learning and memory and increases levels of glutamate, which may help restore neural pathways disrupted in depression and anxiety. There are several over-the-counter (OTC) options that can help alleviate anxiety symptoms. Supplements and herbal remedies can be appealing to those seeking fast relief without the need for a prescription. OTCs are easily accessible and readily available in most areas or by ordering online.
CBT promotes balanced thinking, which improves coping abilities during stressful situations. If Xanax is being used to treat anxiety-related disorders, a much safer and equally effective natural alternative is therapy. Over time, they build skills and develop better responses what to take instead of xanax to stressful and anxiety-inducing stimuli. Xanax is a medication commonly prescribed for those who experience anxiety and panic disorders.
Engaging in physical activity stimulates the release of endorphins, which foster a sense of wellbeing (70). Exercise is a universal remedy with a myriad of benefits for both the body and the mind. Just like any practice, the benefits of Tai Chi are best realized with regular and consistent practice. For beginners, it’s beneficial to learn Tai Chi under the guidance of a qualified instructor.
One of the primary ways Ashwagandha combats stress and anxiety is by regulating cortisol levels. Elevated cortisol, especially chronically, can lead to a myriad of health issues, including increased anxiety. Along with Passion flower, Valerian was one of the first herbal remedies I took many years ago to manage my anxiety. This article will delve into these natural Xanax alternatives, presenting a holistic approach to managing anxiety and stress.
A balanced diet can support brain health, reduce inflammation, and regulate the activity of neurotransmitters. Regular mindfulness practices — such as deep breathing exercises, guided meditation, and journaling can lower cortisol levels and improve emotional regulation. This medication typically starts improving anxiety symptoms in three to four weeks. SNRIs help manage anxiety by preventing the quick reabsorption of serotonin and norepinephrine in the brain. While SSRIs are generally well-tolerated, some people may experience mild side effects, like nausea, headaches, and insomnia. Many of these symptoms will start to go away as the body adjusts to the medication.