🌿 Natural and Non-Addictive Options for Anxiety and Sleep

Post 3 in the Series: Safer Psychiatry
By Dr. Srinivas Rajkumar T, Consultant Psychiatrist

😰 The Problem

Anxiety and sleep disturbances are among the most common reasons people seek psychiatric help. Often, patients are prescribed medications like:

• Alprazolam or Clonazepam (for anxiety)

• Zolpidem or Nitrazepam (for sleep)

While these drugs can offer short-term relief, they:

• Have the potential for dependence

• Are regulated as Schedule X medications in India

• Can cause rebound insomnia or withdrawal anxiety if stopped suddenly

So what’s the alternative?

In this post, we’ll look at evidence-backed, non-addictive treatments that can help manage anxiety and insomnia—safely and sustainably.

✅ First Line: Lifestyle + Non-Medication Tools

Before trying any pill—natural or otherwise—these are foundational:

🧘 1. Deep Breathing and Relaxation Training

• Techniques like box breathing, progressive muscle relaxation

• Just 10–15 minutes a day can reduce anxiety significantly

💤 2. Sleep Hygiene

• Consistent bedtime/wake time

• Avoiding screens, caffeine, and heavy meals at night

• Using the bed only for sleep (not scrolling!)

🏃 3. Exercise

• 30 minutes of brisk walking or yoga daily reduces both anxiety and sleep problems

• Bonus: It also boosts mood and attention

💊 Prescription Alternatives That Are Non-Schedule X

These are non-addictive medications I often prescribe in place of benzodiazepines or Z-drugs:

🧠 Therapies That Work (And Last Longer Than Pills)

💬 1. Cognitive Behavioural Therapy (CBT)

• Teaches you to challenge anxious thoughts

• Proven to reduce relapse compared to medication alone

🌅 2. CBT-I (Cognitive Behavioural Therapy for Insomnia)

• Structured program to fix faulty sleep patterns

• Gold standard for chronic insomnia

👨‍⚕️ Need Help Navigating These Options?

As a Consultant Psychiatrist practicing in Chennai (Apollo Clinics Velachery & Tambaram), I specialize in:

• Reducing dependency on benzodiazepines and sleeping pills

• Helping patients sleep naturally again

• Creating non-addictive medication plans for anxiety and panic

• Integrating therapy, supplements, and structure into treatment

📞 Call 8595155808 to book an appointment
🌐 Online and in-person consults available

🧾 Summary

You don’t need to rely on habit-forming pills to calm your nerves or sleep at night. There are gentler, safer ways—and often, they work better in the long run.

The key is to start early, stay consistent, and seek guidance.

🧠 Coming Up Next in the Series:
“Switching ADHD Medications: From Stimulants to Non-Stimulants” — A Safer Path for Children and Adults