Natural Alternatives to Xanax
People with generalized anxiety disorder seeking natural alternatives to Xanax have multiple options. Relief can come from natural alternative medication, herbal remedies, or therapeutic practices without needing a prescription anti-anxiety medication or having to worry about the risk of dependency or drug abuse. Many of the following remedies and holistic coping techniques may help with anxiety.
Opportunity for Clinician’s Note: Insight on why natural alternatives may be preferred due to lower risk of dependency and side effects
“Taking care of anxiety with natural remedies is the best option as it reduces the chances of addiction, as is the case with benzodiazepines. The regular long-term use of Xanax can also cause depression further complicating the treatment.”
Chamomile
Chamomile, a commonly used natural remedy for anxiety, is known for its calming properties. It can be consumed as a tea or a supplement, and studies suggest it can effectively reduce symptoms of anxiety and improve overall psychological well-being.
Lavender
Loved for its soothing, pleasant scent, lavender is commonly used in essential oils for anxiety, sachets, diffusers, and candles. Research shows that inhaling lavender for just 3 minutes can decrease anxiety and enhance mood.
Valerian root
Some people use valerian root for anxiety because it may promote sleep and relaxation and can significantly reduce anxiety in some people. Its sedative effects make it a popular choice for people looking for a natural way to manage both anxiety and insomnia. However, like prescription medications, valerian can have side effects and can negatively interfere with other natural supplements or prescription meds. Make sure to talk to your doctor before trying it.
Passionflower
Passionflower can have positive effects on symptoms of anxiety, and several studies suggest it may be a promising alternative to prescription drugs. One study found that people who took an herbal extract containing passionflower saw significantly reduced symptoms of generalized anxiety disorder (GAD).
Therapy
Several forms of therapy are used to successfully manage anxiety — often without the use of medication. Cognitive behavioral therapy (CBT) and mindfulness-based therapy are 2 types of therapy for anxiety known for their efficacy in reducing symptoms.
Self-help techniques
There are several self-help techniques that can be incorporated into daily routines to drastically reduce symptoms and help manage anxiety over time. Many work as an effective stand-alone treatment, and others have enhanced effectiveness when combined with additional forms of treatment like medication or natural alternatives.
Some helpful coping skills for anxiety include:
- Mindful meditation teaches you to focus on the present so you can gain a calm, clear perspective on your thoughts instead of worrying about the past or future.
- Exercise: Regular activity improves physical health and releases endorphins to naturally boost mood.
- Get enough sleep: Quality sleep is crucial for managing anxiety. Develop a bedtime routine that promotes relaxation and consistent sleep and wake times—even on the weekend. Limiting screen time before bed is also a good way to improve sleep health.
- Journal: Journaling for anxiety can help you find patterns or triggers that are contributing to your anxiety. Then you can either avoid them or find coping skills to manage them.
- Eat healthy: Minor dietary adjustments—for example, limiting anxiety-inducing foods like caffeine and sugar—can have a positive effect on symptoms. Eating more brain-boosting foods that contain omega-3 fatty acids can also reduce stress.
- Find social support: Build and maintain a strong network of friends and family who can offer emotional support when you need it. Support systems also help reduce feelings of isolation that are common with anxiety.
- Relaxation techniques: Yoga, Tai Chi, and guided imagery are all positive ways to reduce anxiety.
Opportunity for Clinician’s Note: Insight on how therapy can be a long-term solution for managing anxiety and promoting mental health
“Research has proven medications and therapy are the best way to treat anxiety. Therapy builds skills and strategies to address anxiety long-term. Meds are the bridge to get through the situations and learning cognitive ways to handle the daily challenges is the goal.”
