Anxiety has a way of making the mind spiral. One small worry multiplies into ten, a conversation replays on loop, or a future scenario that hasn’t happened yet feels urgent. In moments like these, the promise of quick relief can feel irresistible.
Maybe just one Xanax and a glass of wine to take the edge off. Within minutes, the noise quiets and the body relaxes. But what feels like relief can quietly become reliance. For acute panic attacks or severe anxiety episodes, it can be incredibly helpful.
However, over time, the brain can become dependent on that external calming signal, and many long-term users report rebound anxiety. Xanax dampens symptoms; it doesn’t address the root drivers of anxiety, such as chronic stress, unprocessed trauma, distorted thinking patterns, nervous system dysregulation, sleep disruption, or lifestyle factors that keep the body in fight-or-flight mode.
Read on to learn more about what Xanax is, how it works, and alternatives for healing your anxiety at the root.
What Is Xanax?
Xanax (Alprazolam) is a benzodiazepine medication used to treat short-term anxiety and panic attacks. Xanax works quickly to produce sedating effects by reducing activity in the nervous system, easing symptoms such as shakiness, racing heart and thoughts, and overthinking in the moment [1].
Xanax increases the effects of gamma-aminobutyric acid (GABA) in the brain, which naturally slows down nerve activity and “quiets” overactive neural circuits associated with fear and stress responses.
Because of its fast onset and potent effects, Xanax is typically prescribed for short-term or intermittent use rather than long-term management, and it’s often paired with therapy or other treatments for anxiety.
Xanax for Short-Term Anxiety
Xanax is commonly prescribed for acute anxiety episodes, panic attacks, or situational anxiety requiring rapid symptom control. It can be particularly useful during the initiation phase of antidepressant treatment, when SSRIs or SNRIs have not yet reached therapeutic effect. Short-term benefits may include [1]:
- Quick reduction of excessive worry and psychological distress
- Decreased physical symptoms (e.g, sweating, shaking, increased heart rate)
- Improved sleep and reduced hyperarousal
Clinicians typically prescribe Xanax at the lowest effective dose for the shortest possible duration, often limited to several weeks. Short-term use minimizes the risks of tolerance, dependence, cognitive impairment, and withdrawal symptoms.
Xanax for Long-Term Anxiety
Long-term use of Xanax for generalized anxiety disorder (GAD) or chronic anxiety is generally not recommended as first-line management due to several concerns, such as the development of tolerance, physical and psychological dependence, and withdrawal symptoms after stopping use (rebound anxiety, insomnia, aggression, and seizures in severe cases) [2].
For chronic anxiety disorders, evidence-based long-term treatments typically include SSRIs, SNRIs, and structured psychotherapies such as cognitive behavioral therapy.
The Risks of Long-Term Xanax Use
Long-term use of Xanax carries significant risks that are often overlooked. Understanding these risks is essential for anyone currently taking Xanax or considering extended treatment [2][3].
Addiction
One of the most serious risks of long-term Xanax use is physical and psychological dependence. The body adapts to the medication over time, meaning it begins to rely on Xanax to function normally. This can happen within weeks or months of regular use.
As dependence develops, stopping the medication suddenly can trigger intense withdrawal symptoms. Individuals with a history of substance use may face a higher risk of addiction.
Withdrawal
Xanax withdrawal can be physically and psychologically intense, especially if the medication is stopped abruptly. Common withdrawal symptoms include severe anxiety, insomnia, mood swings, irritability, panic attacks, tremors, heart palpitations, and, in severe cases, seizures.
Impaired Cognition
Long-term Xanax use has been linked to changes in cognitive functioning. Users may experience memory problems, slower processing speeds, trouble focusing, brain fog, and reduced problem-solving ability.
Mood Swings and Emotional Impact
While Xanax reduces anxiety, long-term use can sometimes blunt emotional responses. Some individuals report emotional numbness, a decrease in motivation, mood instability, and heightened anxiety between doses.
Over time, the medication may interfere with the brain’s natural ability to regulate stress and emotions independently.
Alternative Medications for Anxiety
There are several classes of medications other than benzodiazepines to treat anxiety. Many are designed for long-term use and generalized anxiety disorders to help target ongoing anxiety and overthinking. These typically don’t produce a quick calming effect, such as Xanax, but make anxiety more manageable over time [4].
- Selective Serotonin Reuptake Inhibitors (SSRIs): These increase serotonin levels to reduce symptoms of depression, anxiety, and mood instability, and they are often the first line of treatment.
- Serotonin-norepinephrine reuptake Inhibitors (SNRIs): These also affect serotonin and norepinephrine levels to reduce anxiety.
- Buspirone: A non-benzodiazepine sometimes used for generalized anxiety disorder, especially if SSRIs or SNRIs have shown to be ineffective.
- Beta-Blockers: Typically used to manage physical symptoms of anxiety, such as a rapid heart rate.
5 Ways to Reduce Anxiety Without Medication
For those seeking long-term solutions for anxiety without having to rely on daily medication, consider some of these alternatives:
- Therapy: Cognitive Behavioral Therapy (CBT) and other forms of therapy can help individuals understand what drives their anxious thought patterns and provide helpful strategies for managing anxiety.
- Nutrition: Our diet impacts anxiety levels. Stabilizing blood sugar through balanced meals with protein, healthy fats, and complex carbohydrates can reduce mood swings and irritability. Limiting caffeine, alcohol, and highly processed foods may also decrease physical symptoms of anxiety. Nutrients such as magnesium, omega-3 fatty acids, and B vitamins help regulate the nervous system [5].
- Sleep: Quality sleep is essential for emotional regulation and stress management. Chronic sleep deprivation can heighten anxiety and make it harder to cope with daily stressors. Establishing a consistent sleep routine, limiting screen time before bed, and creating a calming nighttime ritual can significantly improve anxiety symptoms.
- Exercise: Regular physical activity helps reduce stress hormones like cortisol while increasing endorphins and serotonin, which improve mood. Even moderate movement such as walking, swimming, or yoga can lower tension, improve sleep, and provide a healthy outlet for anxious energy.
- Herbal Supplements: Certain herbs, such as chamomile, ashwagandha, and lavender, have traditionally been used to promote relaxation and reduce stress. While some individuals find them helpful, it’s important to consult a healthcare provider before starting supplements, especially if taking other medications.
- Holistic Approaches: Practices like mindfulness, meditation, yoga, massage therapy, and sensory-based healing techniques can calm the nervous system and improve self-awareness. These approaches help shift the body out of a chronic stress response and promote greater balance and well-being.
Holistic Therapy for Anxiety in Utah
At Maple Mountain Mental Health and Wellness, our compassionate team of clinical psychiatrists and experienced therapists uses both evidence-based treatments and holistic care to help you heal from anxiety at its roots.
Through an integrated approach that focuses on your environment, gut health, hormones, physical state, and emotions, our targeted interventions help regulate the nervous system and emotional and mental health needs.
We address each aspect of your health and recovery needs to support long-term healing. Contact our admissions team for trusted support.
Sources
[1] Tobin, G. et al. 2023. Alprazolam. Stat Pearls.
[2] Blevins, D. A Review of Alprazolam Use, Misuse, and Withdrawal. J Addict Med. 2018 Jan/Feb;12(1):4-10.
[3] Bin Sayeed, M. et al. The Effect of Chronic Alprazolam Intake on Memory, Attention, and Psychomotor Performance in Healthy Human Male Volunteers. Behav Neurol.
[4] Salum, G. Selective serotonin reuptake inhibitors, and serotonin and norepinephrine reuptake inhibitors for anxiety, obsessive-compulsive, and stress disorders: A 3-level network meta-analysis. PLoS Med. 2021 Jun 10;18(6):e1003664.
[5] MayoClinic. 2024.Coping With Anxiety: Can Diet Make a Difference?
