If you’re thinking about coming off anxiety medications, it’s important to approach this with a well-informed and thought-out plan so you can avoid the side effects of withdrawal and ultimately needing to restart medications. I recommend speaking with your psychiatrist first to let them know your intentions and remember that while medications for anxiety and depression can certainly provide relief, they often don’t address the root causes of anxiety. Transitioning off your meds requires supporting your body and mind to ensure a smooth process and lasting positive effects.

When working with patients who want to wean off their meds and work towards a more natural approach to managing anxiety, these are the key considerations we work through together.



1. Address Adrenal Health

Anxiety takes a toll on your adrenal glands, which are responsible for managing the body's stress response. If your energy levels are low or you feel drained, it’s a sign that your adrenals may need support.

What you can do:

• Incorporate adaptogenic herbs like ashwagandha or rhodiola into your routine. These herbs help balance adrenal function and improve energy levels.

• Ensure your diet is rich in whole foods, healthy fats, and proteins to provide steady energy throughout the day.

• Consider dietary supplements like vitamin C and magnesium, which are crucial for adrenal health.



2. Replenish Nutrient Deficiencies

Anxiety and antidepressant use can deplete key nutrients like B vitamins, magnesium, and zinc. These nutrients are essential for mental health, and addressing deficiencies can significantly improve your resilience to stress.

What you can do:

• Add magnesium-rich foods such as leafy greens, nuts, and seeds to your diet.

• Incorporate foods high in B vitamins, such as eggs, legumes, and whole grains.

• Test for nutrient deficiencies and then supplement if needed.



3. Support Gut Health

The gut-brain connection is now well established and if you experience anxiety it’s probably not a surprise - after all with anxiety you probably also have had gut issues like IBS, pain, bloating, indigestion, constipation or diarrhea that get worse when anxiety. It’s a 2-way street with the gut-brain connection so the good news is when we improve gut health, we also improve mental health!

What you can do:

• Introduce specific probiotic strains that are known to improve mental health.

• Use gut-healing herbs like slippery elm or aloe vera to soothe inflammation.

• Reduce inflammatory foods like sugar, processed foods, and alcohol while increasing fibre and prebiotics to feed healthy gut bacteria.



4. Understand Anxiety’s Impact on the Body

Anxiety isn’t just “in your head.” When we feel anxious, uncertain or perceive threats this sets off the stress response which affects all our body systems, including heart rate changes, body temperature, digestion, muscle tension, breathing, even our blood composition - cholesterol for example is produced to pre-emptively provide what's needed in case of injury. Since anxiety is a full body experience, trying to change it by changing your thinking alone is often not enough, and body-based approaches often work better than you might think!

What you can do to calm your system:

• Move your body: Regular physical activity helps release that built-up energy that anxiety comes with. Find what works for you, whether it’s the gym, walking, yoga or dancing.

• Connect with nature: Even a 20-minute walk in a natural setting like the beach, local park or surrounded by trees can make all the difference.

• Focus on breathing: Practice long exhales (e.g., inhale for 5 seconds, exhale for 8 seconds) to calm your nervous system.



5. Use Sound and Vagus Nerve Stimulation

Stimulating the vagus nerve and “exercising” this vagus response is a powerful way to build resilience, reduce anxiety and relax your body.

What you can do:

• Sing, hum, chant or say "Om" at home, in the car, the shower or wherever you feel comfortable to make sounds!

• Watch a funny video or spend time with friends who make you laugh because laughter helps!



• Gargle water forcefully for 30 seconds to a minute. This activates the muscles connected to the vagus nerve.
  
  

6. Gradually Improve Your Diet

Since there is such a strong gut-brain connection, what you eat of course affects your mental health. Transitioning off anxiety medications is an excellent time to make dietary improvements that support your mind and body.

What you can do:

• Reduce or eliminate stimulants like caffeine and alcohol, which can worsen anxiety.

• Minimise sugar and processed foods, which contribute to inflammation.

• Focus on a nutrient-dense diet with plenty of vegetables, lean proteins, healthy fats, and fermented foods.
  

7. Prepare for Weaning Off Your Meds

Coming off anxiety medications is a process that requires planning, time, patience, and the right kind of support for a smooth and successful outcome. After speaking to your psychiatrist we can work with their recommendations and support any changes to your dosage or treatment with a collaborative approach. When I work with patients, we consider their age, social network and available support, current lifestyle factors and what they’re working towards, so that the treatment plan we put together is most effective. 

What to expect:

• Assessing and monitoring your adrenals, nutrient levels, liver and gut health.

• A gradual reduction of medications, coordinated with your prescribing doctor.



• A supportive treatment plan including herbal remedies, supplements if needed, and practical lifestyle strategies.
  
  

What to do next

While anxiety medications can be helpful in managing symptoms, addressing the root causes of anxiety is important if you want to achieve lasting wellness. By supporting your adrenal glands, replenishing depleted nutrients, improving gut health, and adopting calming practices, you can take meaningful steps toward natural anxiety relief. Alongside Naturopathic consultations, many people find massage, acupuncture, hypnotherapy or counselling and psychotherapy helpful in addressing anxiety from a mind & body perspective.

If you’re ready to start coming off your meds, make an appointment to see me and together we can create a plan to support your body, mind, and long-term well-being.

This article is for informational purposes only and should not replace professional psychiatric medical advice. Always consult with your healthcare provider before making changes to your medication or treatment plan.