If you’re reading this article, then your goal is to find natural alternatives to benzodiazepine drugs, such as Xanax, Valium, Ativan, and similar medications.
You don’t want to deal with all the negative side-effects and addictive qualities of these drugs.
And, you want natural solutions and approaches that will help manage, reduce, and potentially even help eliminate the extreme feelings of anxiety, panic attacks, and similar, disempowering emotions.
This way, you’ll feel more relaxed during stressful times, in control, and also get a better and deeper night’s sleep.
What’s The Cause
Before we can talk about solutions, we first need to understand the causes.
Genetics aside, the way you look and feel is based primarily on your hormones and brain chemicals.
And yes, some people are genetically more prone to feelings of anxiety and depression.
However, their lifestyle —
- what you eat
- what you think about and focus on
- and so forth
…can make this “genetic” issue far worse because you are very sensitive to certain hormones and brain chemicals.
For example, for someone who is naturally prone to anxiety, their body overproduces certain hormones and chemicals during times of stress. Plus their body is more sensitive and has more receptors to such hormones and they are quickly and dramatically affected by stressful situations.
However, the good news is that you can make BIG improvements because your body is typically also lacking in nutrients or has a harder time absorbing them.
So, let me quickly give you my favorite 7 and easy changes you can make today that will make dramatic improvements in how you feel, by improving your hormones and brain chemicals.
Get More Sun
The sun has so many benefits and can literally cure so many health issues. Just being outside in nature, is extremely beneficial for your mood, overall health, and hormones.
Plus, the sun gives you one of the most powerful hormones and that’s – Vitamin D.
And yes, Vitamin D is a hormone. More specifically, a “pro-hormone”.
Vitamin D has hundreds of benefits, one of them being improving your mood. That’s why when you go in the sun, get a tan, you FEEL better.
So yes, get some light, and make sure you also add in some extra Vitamin D3 into your diet as well. At least 5,000 units daily. I actually take 20,000 units daily!
As the saying goes, “motion creates emotion”.
This is one reason kids are always happy – they are out, running around, moving, and having fun.
Exercise creates all sorts of positive hormones and brain chemicals.
I don’t care what you do, just move more.
In fact, START your day off by going outside in the sun and taking a 10-20 minute brisk walk. It’ll reset and restart your positive hormones and chemicals.
Improve Your Gut Health
Your gut helps produce hormones, chemicals, and neurotransmitters — one of the most abundant ones being serotonin, which helps you feel happier and more relaxed.
In fact, your gut and gut biome and gut bacteria and so forth literally is a part of everything that happens in your body.
So, this means you need to eat better. Stay away from sugars and man-made packaged foods.
And make sure you take prebiotics and probiotics.
Take Omega 3 Fats
Your brain is mostly fat and contains a lot of DHA fat, which is found in fish oil. DHA is good for your brain, memory and, yes, reducing anxiety.
Most people are very deficient in omega 3 fats and have too much omega 6 fats.
My suggestion is to eat fish – such as wild-caught salmon. Or at least, take fish oil.
If you’re a vegetarian, take Algae Omega 3 fats. Flaxseed will not really convert much to DHA in your body.
Get Better Sleep
This is a big topic and I’ll do an article about this for sure very soon.
Make sure you get better sleep because all of your hormones and brain chemicals are produced and balanced properly during sleep.
So, get to bed earlier and stop looking at your computer screen and TV all night long.
The bright, blue light prevents melatonin release – which is your sleep hormone.
By the way, starting your day outside in the sun with some exercise helps create more melatonin at night and reduces the stress hormone cortisol – BOTH of which will help improve your sleep AND mood.
During times of stress, panic, worry, and anxiety, your breathing becomes more shallow and constricted.
As your stress hormones go up, your blood vessels and muscles also constrict and tighten.
This is natural. In fact, the same exact thing happens during times of EXCITEMENT too.
So what you need to do is just realize this, slow things down, and start taking deep breaths.
Something simple you can do is breathe through your nose for 4 seconds, hold for 4 seconds, and slowly exhale through your mouth for 8 seconds. So – a 1:1:2 ratio.
It quickly starts to reverse the anxiety and excitement hormones and causes more relaxation.
Take Specific Supplements
There are natural herbs, vitamins, and minerals that you should and must take, to help fix all the stress you go through during the day, which depletes your body.
I already mentioned Vitamin D3, Fish oil, and prebiotics and probiotics.
I also suggest adding in a lot more magnesium. Take at least 400-600 mgs before bed and another 200-400 mgs midday.
And when it comes specifically for improving your mood, reducing anxiety, feeling happier, lowering stress hormones, and getting a really great night’s sleep, you should take specific herbs and amino acids.
Later on, I will share a link that will give you all the specific details.
However, you should take the following herbs:
- St John’s Wort extract
- Passion Flower extract
- Valerian extract
These work similar to benzo drugs, but without any of the negatives. In fact, valerian root is referred to as “nature’s Valium”.
Additionally, make sure you take the following amino acids:
Yup, these also work on the serotonin and GABA receptors, similar to drugs – but naturally.
No overdose. No side-effects. No withdrawals.
The real SECRET to the effectiveness is the specific synergy and combination of these herbs and amino acids that work together and are scientifically proven, which I discuss in the link.
In fact, this is the same exact formula I take at night to help me relax and fall asleep. For the past 20 years, this formula is what I’ve used instead of the harmful Xanax.
It works and best of all, I wake up feeling happy and refreshed. No groggy or slow feeling.
You can get all the details about this same formula I use here.
Again, as I’ve stated before – nature already has the answers, not the pharmaceutical companies.
So read this article again and implement at least one or two of the solutions I suggested.
At the very least, make sure you get up in the morning, go outside, take a 15-minute walk and get some fresh sunlight.