Q: I’ve been thinking about Xanax for anxiety, are there natural options?
A: Anxiety is a global issue in the cancer community. Not just for patients but for caregivers as well. And understandably so.
As natural medicine doctors, we look at problems holistically. This means we are looking at the root not the symptoms.
Anxiety is a SYMPTOM. And it works on two levels: the mind and the body.
On the mental end, anxiety is the product of thinking about the Past or the Future.
Mindfulness techniques are to keep our minds from ruminating about the past or projecting into the future. In other words, techniques to train our minds to stay present in the moment we are in, and then as that moment passes, to stay present in the next moment we are in, and so on.
It gets easier with practice.
There are spiritual disciplines that focus ONLY on mindfulness, every moment of every day for that disciple’s entire life!
It’s not worth taking drugs or supplements for anxiety without looking at mindfulness first. Respond to us with your favorite resources. Here are some of ours:
—Mindfulness Meditations; websites: SimpleHabit.com; Mindful.org; Headspace.org
—Create a place for meditation, reflection, and prayer, perhaps using an altar, a shawl, a blanket, a mat, incense, crystals, a tasbih or rosary
—Use musical tracks that help you to create this level of presence: Album: Mother Divine; Youtube: Biaural beats; Healthjourneys.com
—Exercise for 30 minutes daily and try to do it (safely), to the point of being breathless
—Yoga: Hatha, Heated, Yin
On the body level, we have 12 big cranial nerves that run from the brain through the body and manage all executive function.
The 10th is called the vagus nerve. It manages the heart, lungs, stomach, small and large intestine, and rectum. It also manages anxiety. This is why anxiety causes an upset stomach, diarrhea, constipation, breathlessness, hiccups, and chest pain.
It’s also why stomach issues, heart problems, and respiratory issues cause anxiety.
It’s important to work on bowel, heart, and lung function, AND we can redirect nerve stimuli from the anxiety pathway by doing things like focusing on Breathing.
In fact, a review of all the clinical data conclusively shows that a twice-daily, 10-minute practice of mindfulness meditation, breath work, and yoga reduces anxiety.
Breathwork can be something as simple as square breathing.
1. Inhale through the nose for a count of 6
2. Hold for a count of 6
3. Exhale through the mouth for a count of 6
4. Hold for a count of 6
After trying these approaches, if we aren’t seeing anxiety completely remit, it’s a good idea to add in natural therapies. Natural medicine doctors follow a therapeutic order with prescription from least invasive/impactful towards most, so often, unless anxiety is acute, we will start here.
The great thing about natural therapies for anxiety is that they are gentle, rarely interact with any other medications and supplements, and have little to no side effects. All of the therapies listed below are available through BewellwithAIM.com. Please remember, natural therapies are not necessarily safe over the counter. They can be contaminated, have source issues, can be contraindicated with a lot of medications, or can even contain carcinogens. If they are safe to get over the counter, or from alternative brands, then I will place a little “s” next to them for “safe to purchase” over the counter.
—Lavender (as an essential oil, capsule, or tea)
—Theanine (as a gummy, capsule, or tablet) (s)
—GABA (as a capsule)
—Passionflower (as a tea) (s)
—Hops (as a tea) (s)
—CBD (as a capsule, tincture, capsule)
—Chamomile (tea) (s)
—Skullcap (capsule)
—Ashwagandha (capsule, tea)
—Magnolia (capsule)
—Magnesium Glycinate (as a powder, capsule, liquid) (s)
—Melatonin (LOW DOSE only, capsule, gummy) (s)
—Lemon Balm (tea, tincture)
It’s not always so simple as just taking one of these things over the counter. We use combinations based on a holistic, individualized approach. As examples:
—If a patient is tired and wired, we may use a formula like Calm Restore from Gaia for 6 months to correct adrenal issues
—If the anxiety is manifests as difficulty sleeping, a lack of energy, cognitive fog and weepiness, we may use a combination called R.E.M. from Priority One.
—If a patient is waking up between 2 and 4 am, crashes in the afternoon, and is feeling burnt out or exhausted, we may try Cortisol Manager from Integrative Therapeutics.
—For sleep initiation, we may combine a formula with 100-400 mg of L-theanine and Lavender essential oil or Chamomile Tea.
Xanax, starting with a 0.25 mg dose, can be quick and effective for anxiety that comes on suddenly and based on a new situation. As in, “I’m having surgery the next day and can’t stop my mind from running.” It’s also a good conversation to begin with a psychiatrist or internist.
But Xanax is not a great drug to take for chronic anxiety (feelings that persist for more than 2 weeks), because we can become dependent, what looks like anxiety may be something else, and most IMPORTANTLY, if we START with Xanax, we don’t learn what mindfulness has the opportunity to teach us:
We only really have this moment.
It may be a surprising thing to realize, but this simple statement is perhaps, the only absolute truth that exists.
If we can get current with this moment, and experience it, fully, we can face life in a far more meaningful way than we can imagine.
Regretting the past and obsessing about the future, means we don’t live at all.
Go to BewellwithAIM to purchase supplements for anxiety but make sure to talk to Jessica (covered by your insurance) about mindfulness training and talk to Dr. Roy or Dr. March for personalized, individual strategies to manage anxiety.
Have a question for the doctor? Email us at Dr.Roy@aimnatural.com. We will publish the answer on Facebook, and our website.
