Are there effective natural alternatives to anti-anxiety medication?
Written by
Stella Nilsson
Reviewed by
Prof. William Dalton, Ph.D.Many people look for natural ways to treat anxiety instead of traditional medication. These natural remedies circumvent the side effects of prescription medication while treating the underlying causes of anxiety. An excellent natural alternative is L-Theanine, an ingredient in green tea. L-Theanine helps to promote a state of calm alertness without drowsiness. I recommend it to clients who need to stay focused and think clearly during the day.
L-Theanine Mechanism
- Derived primarily from green tea leaves
- Increases alpha brain waves for relaxed focus
- Blocks excitatory glutamate signals in the brain
- Takes effect within 30-45 minutes of consumption
Valerian Root Application
- Best for acute evening anxiety relief
- Interacts with GABA receptors similarly to benzodiazepines
- Use 300-600mg approximately one hour before bed
- Limit continuous use to four weeks maximum
Breathing Technique Protocol
- Practice diaphragmatic breathing three times daily
- Activates parasympathetic nervous system immediately
- Requires consistent daily practice for neural rewiring
- Pair with mindfulness for comprehensive anxiety management
Mindfulness practice alters our response to stress at a fundamental level. Regular meditation increases the thickness of the prefrontal cortex areas of the brain. This improves emotional regulation ability. Research has shown that eight weeks of regular meditation practice has the same effect on mild anxiety as medication. Start with sessions lasting ten minutes and use one of the many supported meditation apps.
Carefully combine these techniques. For example, on days when you take L-Theanine in the morning, you would take valerian in the evening, and you can also incorporate breathing exercise training to manage acute episodes. The layering concept is what successful medications are based on; this is what many clients have successfully traded out their dependence on full medicines for.
Pay careful attention to how you respond to the alternative treatments that you think would work best for you biochemically. Some individuals respond well to L-Theanine, while others react more favorably to valerian. Record the weekly symptom changes. Always consult your physician before changing any medication protocol you are currently on. Just because something is natural does not mean it is free from some risks.
Consistency is key to achieving results with natural alternatives. Whereas traditional medication has a fast effect, most natural options take weeks to see benefits. Commit to whichever program you are doing and try it for at least two months. The results are cumulative and often exceed expectations. You will be rewarded for your patience with lasting relief from anxiety.
Read the full article: 10 Natural Anxiety Relief Remedies Backed by Science
