One review of 288 studies focusing on test anxiety, with the earliest going back to 1988, discovered that there is significant correlation between test anxiety and a wide range of negative educational performance outcomes; including standardized tests, university entrance exams, and grade point average. Correlations were most pronounced at the middle grades level, likely because self-esteem is a significant and strong predictor of test anxiety in students ^[2].

Maybe you’ve been in this sort of situation. You did everything you could to prepare for an important exam. You paid attention during class, took copious notes, studied hard, and likely even sacrificed time with friends and family. You wanted to be prepared as possible because the test results could have a significant impact on your further education, or even your career.

But even though you’ve prepared as much as possible, when it comes time to take the test; it feels like your brain has frozen and your mind goes completely blank.

Of course, as you fail to think of the answers during the test, your anxiety levels increase even more! This makes it even harder to think clearly. At this point you’re probably experiencing the physical symptoms like sweating, trembling, racing heart rate, and even nausea!

If any of this sounds familiar; you have probably experienced test anxiety for yourself.

Here, we’re going to take a deep-dive into the subject of test anxiety, and try to understand what it is, what causes it, what the symptoms are, who is at higher risk of suffering from test anxiety, and then look at some test anxiety medications and natural solutions that can be used to overcome test anxiety symptoms so that you can ace your next exam.

What is Test Anxiety?

Test anxiety, sometimes called exam anxiety, is a type of performance anxiety that only occurs before and/or during an exam. Test anxiety is most common amongst the student populations of the world (perhaps due to regularity with which students take exams), and highly test-anxious students have been shown in studies to score about 12 percentile points below their low (or typical) anxiety peers ^[1][3][4].

A little bit of anxiety and nervousness before an exam is normal, and some even like the small spike in adrenaline it provides as it helps them focus the mind during the test.

For some, however, their test anxiety is so severe that it makes the act of taking exams painful, often leading to extreme measures like skipping exams or even dropping out of studies completely.

It’s common for students to turn to measures like pharmaceutical drugs, relaxants or alcohol to help them “relax” before a test ^[5].

So while a student suffering from test anxiety may seem trivial, or like something that everyone goes through, it’s worth addressing and developing management techniques for early if more severe symptoms start to show.

Symptoms of Test Anxiety

Test anxiety, and performance anxiety in general, is a complex condition. The causes and symptoms of test anxiety can vary depending on the individual and the underlying causes that contribute to their stress. Test anxiety can have physical, mental, as well as emotional effects ^[6].

Physical Symptoms

• Trembling hands
• Elevated blood pressure
• Excessive sweating
• Rapid and irregular heart rate (arrhythmia)
• Dry mouth
• Nauseousness
• Dryness in the mouth

Mental Symptoms

• Trouble concentrating
• Not being able to think despite having prepared for an exam
• Use of substances like alcohol or beta-blockers
• Racing uncontrolled thoughts
• Increased anxiety

Emotional Symptoms

• Frustration
• Feeling of helplessness when it comes to education or career
• Low self-esteem
• Tendency for blaming oneself for poor test performances
• Negative self-talk, which makes test anxiety worse

Causes of Test Anxiety

In order to try and come our exam anxiety, we must first try to understand why we experience the condition in the first place.

As with the symptoms of anxiety (listed above), the specific causes of test anxiety tend to vary heavily depending on the individual experiencing it. Generally speaking, however, there can be both mental and biological causes of test anxiety.

If you have a history of poor past performances during exams, and especially if you were judged negatively for it by your teachers, parents, peers, etc., you likely have a significant amount of stress and anxiety built up around the subject of exams ^[7].

You fear the negative experiences of the past may repeat itself, and you worry that you’ll have to face the disappointment and humiliation all over again ^[5].

Fight-or-flight Response

Due to the fear surrounding exams, you most likely experience a significant amount of stress when you’re about to take a test. This elicits a stress-response within your body, also known as the fight-or-flight response ^[8].

‘Fight-or-flight mode’ is a human response developed through thousands of years of evolution, where humans experience an acute stress response when faced with dangerous, potentially fatal, threats. Although society is, generally speaking, a lot safer today then when our ancestors lived amongst predatory animals with minimal defensive tools available to them — the stress response we experience in the face of perceived threats or dangers remains just as strong as if we were facing down an attacking lion ^[9].

When we are in this fight-or-flight mode, our bodies release a stress hormone known as adrenaline. As we explained previously, a slight adrenaline spike may even improve your testing abilities. But too much adrenaline puts your heart under increased pressure, resulting in the physical symptoms of test anxiety such as poor cognitive function, higher blood pressure, sweating, and more ^[5].

Anxiety before/during an exam can often become a self-fulfilling prophecy. When your test performance suffers due to worry, you might think that your fear was justified to begin with, and that you are indeed bad at tests. This negative self-talk can then increase your stress during future tests, or worse, stop you from pursuing your education or career advancement.

Who is at a Higher Risk of Test Anxiety?

Here are several factors that might increase ones odds of experiencing severe test anxiety ^[6]:

Patterns of Behavior During Previous Tests & Exams

As mentioned previously, if you have had negative outcomes during previous tests & exams, due to either anxiety or inadequate preparation (or some of both), you may be fearful of similar results going forward. The fear of being judged then makes your anxiety worse, and affects your ability to perform during the next exam.

Perfectionism

Perfectionism is “a propensity for being displeased with anything that is not perfect or does not meet extremely high standards.” ^[10]

If you’re a perfectionist by nature, then you may be more prone to test anxiety. It’s likely that you believe (and fear) that anything less than a perfect score will be considered a failure. The added pressure can exacerbate your stress.

If you had overcritical parents growing up, or if you were bullied as a child, you may be at a higher risk of social anxiety and test anxiety because of perfectionism.

Self-esteem Issues

If you suffer from self-esteem issues, then you may already doubt your ability to do well in tests, which could cause you to feel nervous during future exams.

If your test performance suffers due to anxiety, it could hurt your self-esteem even further, potentially making the problem worse and leading to a vicious cycle.

GABA Imbalance

Sometimes biology can play a larger role in test anxiety, more than mental and emotional causes. If specific neurotransmitters (chemical messengers in your nervous system) are out of balance, you may be at a higher risk of mental health conditions, including test anxiety ^[11].

Gamma aminobutyric acid (GABA) is a major neurotransmitter that plays a critical role when it comes to social anxiety and test anxiety. GABA reduces the level of activity in your nervous system and promotes alpha waves in your brain, both of which have been proven to increase calmness and relaxation.

In fact, one of the most effective ways to combat the symptoms of test anxiety is to boost GABA levels in your brain, as we’ll discuss later in this article.

Test Anxiety Medications

Although something like 18% of the adult US population suffer from anxiety disorders, only a quarter of those who do so actually seek medical treatment, according to the Anxiety and Depression Association of America (ADAA) ^[12].

An estimated 25% of the US population aged between 13 to 18 years old suffer from anxiety disorders, again with many cases going untreated ^[13].

With so many Americans suffering from anxiety symptoms, and many of those within school and further education age-ranges, it is estimated that many students are suffering from severe test anxiety. With severe test anxiety, symptoms are more intense and and persistent then usual. These students may be suffering from panic attacks in some cases, and are likely experiencing poor test performance despite preparing and studying thoroughly.

Doctors, pediatricians in some cases, might suggest and/or prescribe medications to help control severe test anxiety symptoms. While we always recommend counseling and trying mental and physical techniques to help overcome test anxiety first before using medication, if it is a path you are going down then let’s summarize the most common test anxiety medications used by students today, and attempt to understand how (and if) they work.

Beta Blockers for Test Anxiety

Beta blockers are a class of pharmaceutical drugs that work by blocking the effects of adrenaline hormone, which plays a vital role in triggering a fight-or-flight response in a stressful situation. Beta blockers reduce stress on the heart, while lowering the force with which it has to pump blood. This has a relaxing impact on the blood vessels found in the heart, brain, and around the body ^[4].

Doctors typically prescribe beta blockers for a variety of conditions such as abnormal heart rhythm, high blood pressure, angina, glaucoma, among others.

If a student uses a beta blocker like Propranolol (Inderal) or Metoprolol (Lopressor) prior to a test or exam, the drug would slow their heart rate, reduce trembling and sweating, and regulate their breathing and blood pressure (just as it would for someone using the medication to help with a cardiac condition). Beta blockers help the student to feel relaxed, essentially negating any stress response and helping them get through the exam ^[15].

Propranolol, the most prescribed beta blocker in the US, is typically used for short-term relief from the physical symptoms of social/performance/test anxiety. We compare Propranolol to Bisoprolol, another beta-blocker, in this article.

Atenolol is another beta blocker with longer lasting effects than Propranolol, but it carries some added risks. Metoprolol, which is also a popular beta blocker, is said to have (significantly) more side effects than the other beta blocker medications.

Beta-blockers are generally considered to be safe, especially if only used occasionally. But they do come with potential side effects, specifically ^[16]:

• Fatigue
• Mood disorders
• Digestive issues like gas, bloating, and constipation
• Nausea, and in some cases, vomiting
• Heartburn
• Dry mouth

In some rare, but severe cases, one might also experience the following side effects:

• Wheezing and/or shortness of breath
• Swelling of extremities like hands, feet, or ankles
• Fainting
• Pounding heartbeat

If you experience any of the side effects mentioned above, you should immediately notify your doctor.

The major issue for most with beta blockers is the convenience factor: they are prescription drugs that require you to visit and consult with a doctor every time you need more. This problem is partially solved through online services like Kick & Hims, but not completely.

Benzodiazepines for Test Anxiety

Benzodiazepines, typically prescribed under the brand names Valium, Xanax, Restoril, Ativan and Klonopin, are the oldest and most well-known controlled substances for anxiety ^[17].

Benzodiazepines like Xanax work by decreasing abnormal excitement within the brain. They act on the brain and central nervous system (CNS) to produce a calming effect ^[18].

Xanax, specifically, slows down the movement of brain chemicals that may have become unbalanced, resulting in a reduction in nervous tension and anxiety. Much like Ambien, Xanax does this by boosting the effects of a natural chemical called gamma-aminobutyric acid (GABA), which is made in the brain ^[19].

The issues with using benzo medications to help with your test anxiety are numerous ^[20]:

1. Benzodiazepine drugs reduces awareness and reaction times; a major issue for those completing an exam!
2. Benzodiazepines and similar prescription drugs have short term negative effects on memory, co-ordination, concentration and reaction times, and are (extremely) addictive if used for a long time, with withdrawal leading to fits, hallucinations, agitation and confusion. These drugs have also become widely used drugs of abuse since they first came on the market. The prescribing guidelines doctors have to follow say that use of benzos to treat short-term “mild” anxiety is inappropriate. Benzos are only supposed to be used short term for a ‘crisis in generalized anxiety’. Test anxiety in isolation is not a generalized anxiety disorder.
3. Benzodiazepine and similar controlled drugs are illegal in a number of countries. They may be confiscated or you may find yourself in trouble with law enforcement in some places.

Natural Test Anxiety Solutions That Don’t Require Medication

There are some things that you can do to overcome your test anxiety so that you can take exams confidently, and pursue your ideal life path without the use of medications.

Before we delve into the best natural techniques to overcome test anxiety, we should note that although all of these recommendations are natural, healthy, and backed by research, the person that can help you the best is a licensed therapist. He or she can evaluate your specific case and recommend a treatment plan based on your underlying issues.

That being said, all of the following methods will help you develop a more resilient body and brain, so you can handle your stress and anxiety better and get back to acing your exams.

Cognitive-behavioral Therapy (CBT)

Cognitive-behavioral therapy, abbreviated as CBT is a form of therapy designed to shift your thoughts around the idea of taking a test to make it less stressful for you.

CBT aims to take an idea that you find overwhelming, such as taking an exam or having a discussion with your family members about a sensitive issue, and break it down into smaller parts ^[21].

Instead of thinking of the entire exam process, which you may find scary, your CBT therapist will help you identify the numerous different aspects of an exam. He or she will then identify any negative thought patterns associated with each of the smaller elements, and work with you to replace them with more positive ones or be more prepared to face them down if they can’t be replaced.

Your therapist might give you mental exercises for practice, or even homework as a part of the CBT process. Studies have shown that if you’re enthusiastic and positive about CBT, there is a higher likelihood that it will be useful for you ^[5].

CBT has also been proven to be one of the more effective long-term solutions against mood disorders like anxiety and depression ^[22][23].

Improving Heart Rate Variability (HRV)

Broadly speaking, exercise in the form of cardiovascular or strength training (or other variations) is a very effective tool against anxiety.

Working out regularly strengthens your cardiovascular system, which could make you more resilient against the physical symptoms of test anxiety, such as higher blood pressure and palpitations. Exercise also promotes overall wellness, of course, while promoting relaxation.

Yoga, specifically, can be especially useful against test and exam anxiety. Yoga increases your heart rate variability (HRV), which is a measure of the variation in time between each heartbeat. HRV is also an indicator of your ability to respond to stress flexibly ^[24].

So, an increased HRV through yoga or other forms of exercise means that your body will be better equipped to handle any stress response, and combat the physical symptoms of test anxiety. If you can remain physically calm, you will be able to maintain focus during the exam.

Ideally, you should include strength training, cardiovascular exercises like cycling or swimming, as well as yoga, in your training plan throughout the week, especially in the run-up to a time period containing several tests and exams. Finding the time to regularly perform a well-rounded exercise routine will create a resilient mind and body that can combat stress and fight anxiety.

Visualization

Many students have success using the process of visualization to “practice” positive test outcomes in your mind prior to actually taking the exam. Having already experienced the situation in your mind, you might be less anxious when you’re going in for the actual test.

Visualization can reduce your anxiety by helping you manage your negative emotions. You put yourself in a relaxed state through mindfulness practice, or guided imagery, and then imagine a positive outcome in your mind.

For test anxiety, you could imagine yourself in the testing room, getting the test, seeing the questions, and instead of stress, you feel confident as you calmly answer all of the questions ^[5].

Visualization may take some time and practice to get used to, but it can be a powerful tool ^[25]. Some of the most successful people in the world like Oprah Winfrey, Will Smith, Arnold Schwarzenegger, and Michael Phelps, have all used visualization to achieve success ^[26].

Natural Supplement for Test Anxiety

Many of the clients I work with have had success using a supplement called PerformZen to help manage more severe test and exam anxiety issues. PerformZen is a natural supplement that is designed to promote calmness and mental focus, so you can perform at your optimal level, whether it’s during an exam, a performance, or at a social event. I even interviewed one of the founders of PerformZen and secured a limited-time discount for PerformanceAnxiety.com readers. Check that out here.

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So Is It Possible To Overcome Test Anxiety Using Medication?

If you feel like test and exam anxiety has been holding you back from pursuing the education or the career that you want, you should know that there are options and ways that you can overcome your fear of exams.

Yes, medications such as beta blockers or Benzodiazepines are one way to try and manage test anxiety, and if you do go this route you should consult with a licensed therapist or healthcare professional who can recommend a treatment plan based on your specific needs and health variables.

You can also try some of the research-backed tips mentioned in this article like exercise and yoga to improve HRV, cognitive behavioral therapy (CBT), and visualization to reduce your overall stress and promote calmness and confidence.

Best of luck in your upcoming exams, if you have them, and I hope these techniques mentioned here help you out! Leave a comment below sharing your experiences managing and overcoming test anxiety yourself.

In the US alone, Anxiety has become a prevalent problem in recent years with over 40 million people (approximately 19% of the population) afflicted every year ^[1]. Consequently, millions of prescriptions are doled out for anxiolytic (anti-anxiety) medications like Xanax every year despite increasingly apparent problems of abuse and addiction.

While there are many people who sing the praises of Xanax, many others have felt compelled to wean themselves off it due to the side effects and rapid tolerance build-up that can come with the drug. And that begs a few questions: why is Xanax both so effective and so problematic, and what can you replace it with? Is there a natural alternative that offers the same anxiety-fighting benefits but without the side-effects & addiction risk, while ideally being all-natural and available over the counter? In this article we look at how & why Xanax works for anxiety, what the side-effects & risks are and finally investigate several natural alternatives to Xanax that are available over-the-counter (OTC).

What is Xanax?

Xanax is an anti-anxiety medication in the benzodiazepine family. This is the same family that includes diazepam (Valium), clonazepam (Klonopin), lorazepam (Ativan), flurazepam (Dalmane), and others ^[2].

First approved for usage by the Food and Drug Administration (FDA) in October 1981, Xanax works by decreasing abnormal excitement within the brain.

What Do People Use Xanax For?

A fast-acting drug, the effects of Xanax can be felt very soon after taking a dose, typically within two hours at most ^[3]. Xanax acts on the brain and central nervous system by increasing the calming effect of the brain’s naturally-occurring chemical messengers.

Xanax is most commonly used for its sedative and calming effects in order to relieve the symptoms of anxiety and promote sleep.

What Does Xanax Do To The Brain?

Benzodiazepines like Xanax act on the brain and central nervous system (CNS) to produce a calming effect.

Xanax in particular slows down the movement of brain chemicals that may have become unbalanced, resulting in a reduction in nervous tension and anxiety. Xanax does this by boosting the effects of a natural chemical called gamma-aminobutyric acid (GABA), which is made in the brain ^[4].

How Long Does Xanax Stay In Your System?

Typically, Xanax has an elimination half-life of about 11 hours (though the range is from about 6-27 hours, and often higher in obese users of the medication). This means that it takes a healthy person’s body 11 hours to get rid of half of a dose of the drug ^[5].

There are a number of factors that can alter the rate that Xanax leaves the body, including ^[2]:

• Metabolism speed
• Height and weight
• Body fat content
• Age
• Health of the liver and/or kidneys
• Amount of the drug taken
• How long the drug has been used

Dosages & How Long Does It Take For Xanax To Work?

Xanax comes in either tablet form, an extended-release tablet, an orally disintegrating tablet (a tablet that dissolves quickly in the mouth), and a concentrated solution (liquid) to be taken by mouth ^[2].

Xanax should be taken by mouth exactly as a doctor directs. The dosage will be based on the following factors:

• Why the person is taking it
• Their age
• How their body responds to the treatment

A doctor may gradually increase the dosage of Xanax until the drug works effectively for that person and their needs. If using Xanax, you are advised to closely follow the doctor’s instructions to reduce the risk of side effects.

If a person has used Xanax regularly for a long time or in high dosages, withdrawal symptoms can/will occur if they suddenly stop taking it. Usually, to prevent this, a doctor will reduce the dosage of Xanax gradually.

Xanax is available in doses of:

• 0.25 milligrams (mg): This will be white, oval, scored, and imprinted with “XANAX 0.25.”
• 0.5 mg: This will be peach, oval, scored, and imprinted with “XANAX 0.5.”
• 1 mg: This will be blue, oval, scored, and imprinted with “XANAX 1.0.”
• 2 mg: This will be white, oblong, multi-scored, and imprinted with “XANAX” on one side and “2” on the reverse side.

A person should not crush, chew, or break a Xanax extended-release tablet. They should swallow the tablet whole. It is specially made to release the drug slowly into the body. Breaking the tablet can cause too much of the drug to be released at once.

And finally, it is not advised for people to share their medications with other people. It may not be suitable for them and may harm them ^[4].

What Are The Side Effects of Xanax?

Possible side effects of Xanax should be differentiated by the treatment duration (i.e. whether it’s being used over the short or medium/long term).

In the short term, the most common side effects of Xanax include ^[6]:

• Drowsiness
• Reduced cognitive alertness
• Dizziness
• Slurred speech
• Lack of muscle coordination and strength, which can lead to falls and other injuries
• Impairment of driving skills
• Decreased sexual appetite and erection problems in men

The following short-term side effects of Xanax are less common ^[6]:

• Depression and mood changes
• Disinhibition
• Nightmares
• Blurred vision
• Nausea and poor appetite
• Breathing difficulties
• Increased risk of seizures in epileptics

If benzodiazepines like Xanax are used for longer, especially if abused for recreation, the following side effects have been observed in some cases:

• Lasting behavioral changes
• Poor control over emotions
• General loss of interest (in leisure activities, other people, job, etc.)
• Increased anxiety
• Depression
• Loss of libido
• Suicidal ideation

It is also worth noting that Xanax is not considered a safe medication for several groups of people, including those who:

• Have an allergy to other benzodiazepines, including diazepam and lorazepam
• Have a history of liver disease or kidney disease
• Have personal or family history of substance abuse
• A history of glaucoma
• Are pregnant or currently nursing

It is incredibly important to consult with a healthcare provider to determine if any prescription medication is right for you.

When speaking with your healthcare professional, be sure to provide them with a full list of other medications and supplements you’re taking as negative drug interactions with Xanax are possible ^[2].

Why Is Xanax (and Similar Benzodiazepine Drugs) So Addictive?

Xanax is a controlled substance and has become an often abused drug due to what’s known as a “Xanax high”. It is fairly easy to develop a tolerance to Xanax and the drug is abused by people both with and without a prescription.

Signs of Xanax abuse include:

• Continued use despite side effects
• Inability to stop using Xanax
• Loss of interest in other activities
• Obsession with obtaining more Xanax
• Risky behavior; like combining your prescription and alcohol or driving after taking your medicine

Similar to other addictions, Xanax abuse can lead to poor health, ruined relationships, forgotten responsibilities, and maybe worse.

If you, or someone you know, is suffering from addiction please contact the Substance Abuse and Mental Health Services Administration (SAMHSA) at 1-800-662-HELP (4357) or through the website.

Alternatives To Xanax & Benzodiazepines For Anxiety

With the potential risks and downsides of Benzodiazepines like Xanax, as well as the risk of dependence when you take any drug habitually, it may be best to consider which natural anxiety remedies can provide the same benefits for anxiety as Xanax does.

Many foods, minerals and dietary supplements have similar properties to prescription anxiety medications like Xanax or SSRIs, in terms of lowering the negative effects of stress and anxiety.

The major difference is that natural Xanax alternatives are less likely to have detrimental side-effects, and carry a lower risk of dependence or addiction. They are also more widely available and can be bought ‘over the counter‘, as you do not need a prescription, and almost all are beneficial to your health in more areas than one ^[7].

Here are some notable natural remedies for anxiety that you can consider trying:

GABA

Gamma-Aminobutyric Acid, shortened to GABA, is a naturally-occurring amino acid that acts as a neurotransmitter within the body. GABA has been shown in numerous studies to have a calming effect, and GABA deficiency is believed to play a part in several anxiety disorders ^[8].

Several studies that used GABA supplementation have found it may have a positive effect on stress and anxiety ^[9], which would help block the symptoms associated with anxiety in a similar way to benzodiazepines (Xanax included) without the associated addiction risk.

5-hydroxytryptophan (5-HTP)

5-HTP (5-hydroxytryptophan) may not sound too familiar to you, but you already have lots of it floating around in your body. 5-HTP is the parent compound to several brain chemicals (neurotransmitters), including serotonin. Serotonin is the neurotransmitter that’s thought to be associated with mood and mental health ^[10].

5-HTP is touted as a natural anxiety remedy because of its ability to boost serotonin. Many prescription medications for treating anxiety (like SSRIs and SNRIs) raise serotonin in your brain.

While there are several small studies about 5-HTP, both on its own and in combination with other drugs, where it’s used to alleviate anxiety symptoms; larger, higher-quality studies are still needed to completely confirm its benefits.

Since 5-HTP has an affect on serotonin levels, it may interact with other medications you’re taking, causing a potentially life-threatening condition called serotonin syndrome in rare cases. Because of this, it’s best to talk to a healthcare professional before giving 5-HTP a try ^[10].

Valerian

Valerian root (valeriana officinalis) is a herb derived from the root of Valerian plant, that was originally found growing in Europe and Asia. Valerian supplements are not, as yet, FDA-approved for any medical use but Valerian is generally considered safe for adults for short-term use ^[11].

There are many clinical studies involving Valerian but the results are varied and research covering exactly how valerian works in the body is sparse. Many studies end up concluding that inconsistent outcomes in studies of valerian root might be due to the “variable quality of herbal extracts” and that more reliable effects could be expected from the whole root/rhizome of the plant ^[12].

What studies have shown is that Valerian can boost GABA levels in the brain which, as we mentioned above, has been shown in numerous studies to have a calming effect, and GABA deficiency is believed to play a part in several anxiety disorders ^[8].

There is plenty of anecdotal evidence showing people experiencing a calmer state and reduced anxiety after taking GABA supplements ^[11]. Two (more detailed) studies carried out in 2006 looked at the effects of GABA supplements on the brain ^[13].

The first study involved 13 participants taking GABA, water, and L-theanine (an amino acid known to promote relaxation). Compared to water and L-theanine; GABA significantly increased alpha brain waves, which are associated with feeling calm and relaxed.

In the other study, eight subjects were divided into two groups. One group was given GABA, and the other a placebo. Then all subjects had to cross a suspended bridge for a stimulus of stress. The GABA group was found to be considerably more relaxed as they performed a stressful task. Researchers went on to conclude that GABA can work as a natural relaxant.

And this is exactly why performers of different kinds (musicians, singers, public speakers, actors facing auditions, etc) have experimented with using Valerian Root supplements to help with their anxiety symptoms. Valerian has proven to be an effective natural alternative to prescription medications like beta blockers and/or Xanax for anxiety.

Lavender/Silexan

Silexan is a branded extract of lavender oil created by Wilmar Schwabe GmbH, a German pharmaceutical company. Schwabe pharmaceuticals claim that silexan is “introducing a new therapeutic alternative in the field of anxiety disorder treatment” ^[14].

At its core, Silexan is a standardized essential oil of L. angustifolia (lavender) flowers prepared by steam distillation ^[15]. Research involving the compound is showing that “uniquely prepared, pharmaceutical quality lavender oil” (potent silexan) can improve symptoms of mild anxiety. Two recent studies found lavender oil capsules to be just as effective as commonly prescribed benzodiazepine Lorazepam and the antidepressant Paroxetine ^[16].

The anxiolytic (anti-anxiety) properties of lavender/silexan seemingly come from the antagonization of NMDA and GABA-related receptors in the central nervous system that influence muscle contraction, as well as inhibition of the serotonin transporter. In this way, the mechanism of action for Silexan seems to be similar to anxiolytic and antidepressant drugs like SSRIs and Benzodiazepines (Xanax) ^[17].

The major upside to lavender/silexan over other anti-anxiety medications is the almost complete lack of abuse potential in healthy recreational users of the lavender extract ^[18]. Downsides can include the affectionately-titled “lavender burps” which are potential mild gastrointestinal issues, and recent studies showing that chemicals in lavender oil are potential endocrine disruptors with varying effects on receptors for two hormones — estrogen and androgen ^[19].

Final Thoughts About Natural Xanax Alternatives

If you are currently living with anxiety, you’re not alone. Like we said at the top of the page, anxiety disorders are the most prevalent psychiatric disorder in the world and in the US alone currently affect over 40 million adults per year ^[1].

It is common for anxiety symptoms to interfere with your daily life and cause significant distress. If this is your current situation, consider reaching out to a mental health professional who can properly advise you about the right treatment that can reduce your symptoms and significantly improve your quality of life.

Your doctor may recommend Xanax, but if you are not comfortable using the prescription medication with a high risk of addiction, talk with them about the alternatives listed here that are less risky and have less risk of dependence & addiction.

OTC Xanax Alternatives Frequently Asked Questions

I received some emails/comments from readers who had more specific questions about Xanax alternatives. I’m publishing my responses here to refer people to in future. If you have your own questions, leave a comment down below or get in contact here.

Fortunately, as the amount of anxiety symptoms and cases raises, so do the many strategies that can be used to find relief. For some, anxiety can start to affect your day-to-day functioning and become a hindrance to your life. In these situations, more long-term anxiety solutions are needed.

Benzodiazepines, which became available in the 1960s, have long been seen as the first-line anxiety medication recommended and prescribed by doctors. But, although “Benzos” work quickly and effectively, they carry a (very) high risk of dependence, sedation, and tolerance buildup ^[4].

This has left anxiety-sufferers seeking alternatives to Benzodiazepines like Xanax to help with their anxiety symptoms and disorders, but without the same risks of addiction & other side-effects.

This has led to the rise in prominence of antidepressant medications that are used to treat symptoms of anxiety, depression, and other mood or mental health disorders ^[2]. Specifically, selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs).

SSRIs and SNRIs have no addictive potential, and have shown in studies and through wide-spread usage that they are effective anxiety drugs. In this article, we are going to look at what SNRIs & SSRIs are exactly, how they work, known side-effects & downsides and finally some natural non-addictive alternatives that also work for anxiety.

Controlled Substances vs Non-controlled Substances for Anxiety

“Non-controlled” anxiety medications refer to medications that do not carry the risk of dependence or addiction, according to the U.S. Drug Enforcement Administration (DEA) ^[5].

Benzodiazepines, typically prescribed under the brand names Valium, Xanax, Restoril, Ativan and Klonopin, are the oldest and most well-known controlled substances for anxiety. While benzodiazepines have the advantage of working quickly, they carry a high risk of addiction ^[3].

Today, the most commonly recommended alternatives to benzodiazepines are SSRIs and SNRIs.

The main difference between SSRIs and SNRIs, compared to Benzodiazepines, is that SSRIs & SNRIs are shown to treat the source of the anxiety, whereas benzodiazepines typically only treat the symptoms.

What Are Selective Serotonin Reuptake Inhibitors (SSRIs) & How Do They Work?

Selective serotonin reuptake inhibitors (SSRIs) are a class of prescription drugs originally developed to treat depression, and more recently have been shown to help reduce anxiety.

SSRIs work by increasing the amount of serotonin in your brain, which has a mood-boosting effect ^[3]. They are particularly effective in treating post-traumatic stress disorder (PTSD) and obsessive-compulsive disorder (OCD) ^[6]. SSRI brand names include:

• Sertraline (Zoloft)
• Fluoxetine (Prozac)
• Escitalopram (Lexapro)
• Citalopram (Celexa)
• Paroxetine (Paxil)

Importantly, SSRIs for anxiety have no addictive potential. They also have the added advantage of effectively treating depression, which commonly co-occurs with anxiety disorders ^[7].

Possible side effects of SSRIs

The downside to SSRIs is that they take four to six weeks to build up in your system before you can feel the full effects.

SSRIs can also cause uncomfortable withdrawal effects if you suddenly stop taking them; including vertigo, nausea or vomiting, chills, shock sensations or “brain zaps,”” and visual disturbances ^[6]. Around 30% to 50% of people experience mild side effects with SSRIs, but only about 19% discontinue the medication due to these effects ^[7]. That says something about the perceived effectiveness of this drug.

What Are Serotonin-norepinephrine Reuptake Inhibitors (SNRIs) & How Do They Work?

Serotonin and norepinephrine reuptake inhibitors (SNRIs) are preferred over SSRIs for disorders like generalized anxiety disorder and panic disorder. SNRIs are similar to SSRIs in that they boost serotonin, but they are unique because they also regulate norepinephrine.

Norepinephrine is a neurotransmitter related to alertness and concentration. Regulating norepinephrine and boosting serotonin has an overall strong, positive effect on mood ^[6]. SNRIs are available under the brand names:

• Venlafaxine (Effexor)
• Duloxetine (Cymbalta)

SNRIs for anxiety are usually used after SSRIs are non-effective, and like SSRIs they also have no addictive potential. SNRIs have a delayed onset of action, usually taking at least two weeks to show their anti-anxiety effects ^[7].

Possible side effects of SNRIs

The side effects are reported to be similar to those of SSRIs, plus potentially fatigue, loss of appetite, and constipation ^[6]. SNRIs can also cause withdrawal effects when you abruptly stop taking them, similar to those of SSRIs ^[3].

In some rare cases, as SNRIs focus on the neurotransmitter norepinephrine, which can have energizing effects, some have reported worse physical symptoms of anxiety after usage. This is not generally typical, however.

SNRI vs SSRI: Which one should I use?

There is currently no consensus on which of the two antidepressants is more effective in treating anxiety. SSRIs do tend to be more widely used than SNRIs and are often considered the ‘first line’ of defense ^[2]. According to one 2021 review ^[8], side effects tend not to be as severe for SSRIs when compared with SNRIs.

SSRIs and SNRIs can be equally effective options for treating anxiety disorders. Another 2018 review ^[9] that compared the two medications found that there are no major differences. But reviewers did find that both drugs are most effective in treating social anxiety disorder, specifically.

Also, a 2008 review ^[10] of SSRIs and SNRIs research showed that SNRIs might be more effective in treating severe depression symptoms, but these differences tend to be modest and aren’t true for all SNRI drugs ^[2]. Overall, it is advised that you talk with a medical health professional who should be able to help you determine which antidepressant is best for you.

Are there other Non-addictive Natural Remedies For Anxiety?

Although the potential risks of SNRIs & SSRIs are nowhere near as bad as those of Benzodiazepines, such as (severe) risks of dependence, it still is a good idea to consider natural alternatives to any prescription drug. The inconvenience of renewing prescriptions and potential cost, for some, is enough to seek out alternatives. Fortunately, there are some natural anxiety remedies that can provide the same benefits for anxiety as SSRIs & SNRIs.

Many foods, minerals and dietary supplements have similar properties to prescription anxiety medications & antidepressants, in terms of lowering the negative effects of stress and anxiety.

The major difference is that natural anxiety remedies are less likely to have side-effects, carry a lower risk of dependence or addiction, and are generally more widely available, as you do not need a prescription. Almost all alternatives I come across (at least those that I take seriously) are beneficial to your health in more areas than one ^[11].

Here are some notable natural remedies for anxiety that you can consider trying:

Lavender (Silexan)

Silexan is an extract of lavender oil created by Wilmar Schwabe GmbH, a German pharmaceutical company. The creators claim that silexan is “introducing a new therapeutic alternative in the field of anxiety disorder treatment” ^[12].

Silexan is essentially a standardized essential oil of L. angustifolia (lavender) flowers, prepared using steam distillation ^[13].

Studies involving Silexan have shown that “uniquely prepared, pharmaceutical quality lavender oil” (potent silexan) can improve symptoms of mild anxiety. Two recent studies found lavender oil capsules to be just as effective as commonly prescribed benzodiazepine Lorazepam and the antidepressant Paroxetine ^[14].

The anxiolytic (anti-anxiety) properties of lavender/silexan seem to come from the antagonization of NMDA and GABA-related receptors in the central nervous system that influence muscle contraction, as well as inhibition of the serotonin transporter ^[3]. In this way, the mechanism of action for Silexan seems to be similar to anxiolytic and antidepressant drugs like SSRIs, SNRIs and Benzodiazepines ^[15].

The major upside to lavender/silexan over other anti-anxiety medications (or antidepressants used for anxiety purposes) is the almost complete lack of abuse potential in healthy recreational users of the lavender extract ^[16]. Downsides can include the affectionately-titled “lavender burps” which are potential mild gastrointestinal issues. There are also some recent studies showing that chemicals in lavender oil are potential endocrine disruptors with varying effects on receptors for two hormones — estrogen and androgen ^[17].

GABA

Gamma-Aminobutyric Acid, shortened to GABA, is a naturally-occurring amino acid that acts as a neurotransmitter within the body. GABA has been shown in numerous studies to have a calming effect, and GABA deficiency is believed to play a part in several anxiety disorders ^[18].

Studies that used GABA supplementation have found it may have a positive effect on stress and anxiety ^[19], which would help block the symptoms associated with anxiety in a similar way to other anti-anxiety medications.

L-theanine

L-theanine is an amino acid that is well regarded for its relaxing properties ^[20]. Studies have repeatedly shown that L-theanine may decrease the severity of stress-related symptoms in test subjects, while also increasing cognitive performance ^[21].

This means that taking L-theanine may help people counteract the nerves that come with anxiety, while also providing better focus and clearer thought. A pretty impressive feat!

L-theanine can be taken in supplement form, and is also present in green, black and oolong teas, as well as some mushrooms.

L-arginine

L-arginine is another kind of natural amino acid that effectively lowers blood pressure, and may provide relief from the symptoms of hypertension and even some forms of heart disease ^[22][23].

L-arginine works by increasing the release of nitric oxide in the blood, which in turn causes blood vessels to open, allowing blood to flow more freely.

There is still more research necessary to definitively prove whether or not L-arginine is effective for anxiety in the same way as other anxiety medications and antidepressants are. But, a major upside is that there is no addictive potential with L-arginine.

L-arginine can be found in supplement form, as well as found in red meat, dairy, poultry and fish.

Cognitive performance Supplements

Some dietary supplements contain a mix of ingredients that support focus, calm and cognition, which may counteract the negative side-effects of anxiety (particularly stage fright and performance anxiety).

One example that I personally like and recommend to clients is PerformZen, which contains GABA, L-theanine and Magnesium, as well as cognitive-enhancing ingredients Ginkgo Biloba, Vitamin B6 and Theacrine. These ingredients have been shown to help induce a calming effect on the body, as well as keeping the brain as sharp as it needs to be during your performance.

I even interviewed the founder of PerformZen and secured a limited-time discount for PerformanceAnxiety.com readers. Check that out here.

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Final thoughts on SSRIs vs SNRIs

If you’re currently living with anxiety, you are not alone! Anxiety disorders are the most prevalent psychiatric disorder in the world, currently affecting over 40 million adults in the United States alone ^[24].

It is common for anxiety symptoms to interfere with your daily life and cause significant distress. If this is your current situation, consider reaching out to a mental health professional who can properly advise you about the right treatment that can reduce your symptoms and significantly improve your quality of life.

Your doctor may even recommend SSRIs, SNRIs or one of the anxiety solutions talked about above, but if you are not comfortable using prescription medications, talk with them about the alternatives that are less risky, and have less-to-no risk of dependence & addiction, and may end up healthier for you in the long term.

SSRI & SNRI Frequently Asked Questions

I received some emails/comments from readers who had more specific questions about SSRIs and SNRIs. I’m publishing my responses here to refer people to in future. If you have your own questions, leave a comment down below or get in contact here.

For Dottie and many other professional violinists, musicians, actors, public speakers and performers; beta-blockers, a class of prescription drugs that work by blocking the effects of adrenergic hormones such as adrenaline, are an essential tool for getting their jobs done despite the (sometimes crippling) performance anxiety & stage fright issues they may be dealing with. Beta-blockers have become known as the “stage fright pill” amongst performers and anxiety sufferers.

In this article we look at why performers use ‘the stage fright pill’ (beta-blockers like Propranolol) to overcome their anxiety issues, whether they really work, what the alternatives are (is there a ‘natural’ stage fright pill?) and finally answer the question: Does a Stage Fright pill even exist?

What is Stage Fright?

There’s a great article on this website dedicated to defining Stage Fright (or Performance Anxiety). Here’s a quote:

[Stage fright] is the fear someone experiences before and/or during a specific type of performance. When someone has stage fright/performance anxiety, they might fear that the performance will be a failure even if they are well prepared.

Often, the fear is tied to the potential humiliation or rejection that might result from a failed performance. And although performance anxiety can exist around any type of task, it is usually more prevalent among people that have to perform under pressure.

Musical performers, actors, public speakers, and professional athletes are some of the professions where performance anxiety is common. This is why performance anxiety is also known as stage fright ^[2].

It is natural to experience a little bit of nervousness before one has to perform or speak in front of an audience. Some performers even use it to increase their mental focus and intensity on stage.

But for others, performance anxiety can be debilitating to the point of panic attacks. It severely impacts their ability to perform and may even end their performance career.

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Symptoms of Stage Fright

The symptoms of stage fright vary from person to person, both in severity and the actual symptoms. Here are some of the typical symptoms of stage fright ^[3]:

• Heart palpitations (racing heartbeat)
• High blood pressure (may cause dizziness)
• Too much sweating
• Chills
• Trembling of hands
• Shaky voice
• Nausea
• Fainting (in rare and severe cases)

How do beta-blockers work for Stage Fright?

Beta-blockers are also known as beta-adrenergic blocking agents. The main function of beta-blockers is to block the release of adrenaline and other stress hormones ^[4].

Beta-blockers are typically prescribed for cardiac-related health conditions like high blood pressure, angina (chest pains), irregular heart rhythm (arrhythmia), and sometimes migraines.

It is, however, very well-known that beta-blockers have also long been used by performers (like public speakers) to deal with stage fright & anxiety ^[5].

We experience the physical symptoms of social anxiety because of the adrenaline pumping through our bloodstream and your heart working with greater force during/before being in the spotlight.

By blocking the release of stress hormones, beta-blockers prevent your heart from going into overdrive, they keep your blood pressure low, and keep your stage fright symptoms at bay ^[6].

Why Do Performers Use Beta Blockers to fight Stage Fright?

In short; performers use beta-blockers because it is too much adrenaline that is responsible for their anxiety symptoms.

When you’re about to go on stage, or you’re about to walk in for an interview or an audition, it is to be expected that you’ll feel some level of stress. Naturally, you will feel somewhat of an adrenaline rush as a part of that stress response.

Some people are actually able to use this stress response to their advantage, perhaps using it to up the intensity of their performance. But if you experience stage fright or performance anxiety, then the stress response is going too far. You are experiencing a much greater effect of the adrenaline hormone, which causes your heart rate to skyrocket, along with other symptoms of stage fright.

Since beta-blockers block the effects of adrenaline, they also prevent you from experiencing the physical symptoms of stage fright. Remaining physically calm has an overall calming effect, which then allows you to get through your engagement.

And this is why a lot of performers and celebrities use beta-blockers. But is it really helping them in their fight against stage fright in the long run? We cover that later, but let’s first look at the different over-the-counter beta blockers on the market today that are used ‘off-script’ for performance anxiety and stage fright.

Propranolol

Propranolol is one of the most popular and commonly prescribed beta-blocker medications in the US. Doctors typically prescribe Propranolol to treat various heart conditions, if lifestyle adjustments fail to do the job.

Here are some of the typical conditions for which your doctor might recommend Propranolol ^[7]:

• High blood pressure
• Irregular heartbeat
• Angina (chest pain)

Propranolol is sold under the following brand names:

• Inderal
• Inderal LA
• Hemangeol
• Inderal XL

Propranolol requires a prescription from your doctor, whether you need it for a heart condition, or you’re considering beta-blockers for stage fright.

Metoprolol

Metoprolol is another very popular beta-blocker that works similarly to Propranolol. It blocks the effects of adrenaline, and it is also usually prescribed to treat cardiovascular issues like high blood pressure, irregular heartbeat, etc.

The brand name version of Metoprolol is Lopressor. Back in 1978, the FDA approved the use of Metoprolol under the name Lopressor ^[8].

Just like Propranolol, Metoprolol also requires a prescription from your doctor. It is prescribed around 27 million times each year in the United States.

Other Beta Blockers

Here are other common beta-blockers available on the market today (and their ingredients):

• Sectral (Acebutolol)
• Coreg (Carvedilol)
• Tenormin (Atenolol)
• Zebeta (Bisoprolol)

All of these beta-blockers are prescription drugs. There are also other medications that people commonly use off-script for anxiety (not including benzodiazepines like Xanax), like Clonidine and Depakote, but these are not technically beta-blockers so we will not cover them here.

It is critical to remember that everyone responds to medications and treatments differently. If you’re considering using beta-blockers for stage fright, or any another condition, be sure to consult a medical professional before you start.

Do Beta blockers really work?

Dr V. Rajashekhar, Senior Interventional Cardiologist & Electrophysiologist at Yashoda Hospitals was quoted saying the following ^[9]:

“Stress and anxiety cause several physical responses in the body. Some of these responses are mediated by a hormone called adrenaline. Adrenaline mediates what is called the flight and fright response in reaction to danger or perceived danger”

As long as you only use beta-blockers occasionally, beta-blockers do really work, are quite safe and have minimal risk of side effects.

Problems can arise if you need beta-blockers to even be able to perform. In this case, you might start using them frequently. If you use beta-blockers too much, it may get to a point where you become dependent on them, and withdrawal could cause other problems like high blood pressure.

So, it is safe to use Beta-blockers when you need a quick fix, but it might be a good idea to start incorporating some natural alternatives to beta-blockers, as we’ll discuss below.

Is there a Natural Beta Blocker Pill?

In some ways, yes, but ultimately we should look at all of the natural alternatives to beta-blockers.

The obvious advantages to natural alternatives are that you don’t need a prescription, but the other benefit is that you’re strengthening your mind and body to be less susceptible to stress, and also better equipped to handle a stress response.

So, instead of artificially blocking the release of adrenaline with beta-blockers, you’re releasing less adrenaline in the first place, and therefore experiencing less stage fright.

One of the natural beta-blocker alternatives that I recommend to clients and people who reach out to me is the brain-boosting supplement PerformZen.

PerformZen uses natural ingredients like GABA, L-theanine, and others, to reduce stress and help you remain calm under pressure ^[11].

There are also other ingredients like magnesium and vitamin B6 that work together to increase mental focus ^[12].

So, you get the best of both worlds with PerformZen. On one hand, you feel calm and relaxed, and on the other hand, you’re better focused so you can concentrate and deliver a great speech or performance.

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What If I don’t want to take pills at all?

Here are some other techniques for overcoming stage fright & performance anxiety without using medications like beta-blockers or ‘pills’ of any form:

Breathing Techniques

When you are having a stress response and experiencing stage fright symptoms, there’s something called the sympathetic nervous system that is activated in your body. The sympathetic nervous system is responsible for shifting your body to a new gear of elevated stress and tension.

I recommend trying a breathing technique called deep belly breathing, that will deactivate the sympathetic nervous system and restore you into a more regular state ^[12].

As the name suggests, take deep breaths into your belly. Hold the breath for a couple of seconds, then slowly breathe all the way out. Then repeat the process over and over until you feel calmer.

While breathing in and out, focus on the sensations in your body. Where is the breath going, what part of your body are you most aware of, how does it feel in your chest, belly, etc.

When your mind wanders, just gently bring the focus back to the breathing.

Try this for around 15 minutes, about a half-hour before a performance, speech, or other events where you have to perform under pressure.

Exercise & Yoga

If you’ve ever done a hard session at the gym, gone for a long run, or finished an intense hour of yoga, you’ve probably experienced the blissful and almost euphoric feeling that you get after intense exercise. It’s quite difficult to feel anxious and nervous when you’ve just given everything you have on the mat or out on the trail.

You can leverage the same principle to combat stage fright! 15-20 minutes of intense exercise before a performance or speech can do wonders for your mood and confidence.

Exercise, including yoga, has been shown to improve heart rate variability (HRV), which is a measure of how well your body handles stress. Meaning, regular exercise can teach you to remain calm under pressure in stressful situations ^[13].

Focus Outwards

George Clooney used to be terrified of auditions. Before he was successful as an actor, he used to suffer from performance anxiety during auditions.

This changed for him when he was able to shift his mindset. Instead of focusing on what others thought of him, and how it affected his career, he started thinking of auditions as a way to solve a problem for the casting directors.

Clooney realized that the casting directors were desperately hoping that the next person walking in could be the ideal person for the role, and that he was in a position to make it happen for them.

You can also shift the focus away from yourself.

If you’re a speaker, instead of worrying about how the audience might be judging your every word and movement, think of the problems or curiosities that led your audience to show up for your speech.

If you’re an athlete, maybe your teammates also experience anxiety like you, and you can become the person they rely on when the game is on the line.

By focusing on how you can help others, you shift your thoughts away from your own insecurities and reduce your nervousness before a performance.

Does a Stage Fright Pill really exist? And Should I take it?

Stage fright is no joke. If it’s more than a minor case of the jitters, it may even have a significant impact on your life.

Stage fright can hold you back from pursuing your passion as a musician, actor, or a comedian. It can impact your career as an athlete if you repeatedly let anxiety get the better of you during “clutch” moments. And if you’re always feeling anxious at parties, that could be detrimental to your social life.

But the good news is that you don’t have to let stage fright control your life. There are ‘stage fright pills’ in the form of beta-blockers and natural supplements. But there are also techniques that you can use in the eternal fight against stage fright like deep-belly breathing, exercise & yoga to improve HRV and focusing outward, as explained above.

If you are considering beta-blockers, you should know that although it can provide temporary relief, it is not a long term solution. Not to mention, there could be side effects, and you may need a prescription.

The perfect example of this was the NFL playoff game between the LA Rams and the Tampa Bay Buccaneers. With just three seconds left on the clock, Matt Gay lined up what was to be the deciding field goal in the game; there were over 65,000 people packed into the stadium in Tampa, and over 38 million people watching at home on NBC. But Gay wasn’t phased, as he smashed the ball home to seal victory for the Ram’s.

How do people like Gay achieve such moments of calm when all are seemingly losing it around them? Let’s look at some of the most prominent stars across a range of sports to see how they prepare for these pivotal and sometimes career-defining moments of pressure.

Michael Jordan

The enduring image of Jordan’s buzzer-beating shot, which defeated the Cleveland Cavaliers in the 1989 NBA playoffs, epitomized how he could shut out the noise to create magic moments. He received the ball with just three seconds left in the game, with the Bulls losing 100-99, and he played the shot like he was in a pick-up game. “I would tell players to relax and never think about what’s at stake,” Jordan said. “If you start to think about who is going to win the championship, you’ve lost your focus.”

Frankie Dettori

While becoming one of the best has its pressures, maintaining that status can be as tricky. Frankie Dettori is still in the midst of a career that’s already spanned 35 years; he won his first race at the age of 16 before breaking records worldwide. He’s won at the Breeders Cup, the Japan Cup, and Royal Ascot, an event in which he’s among the favorites to win again this year, should he ride Stradivarius,
according to the horse racing odds listed on Ladbrokes. Some would argue it’s crazy that he’s still right at the pinnacle of his sport at the age of 51, so what’s the secret to his success? “You just go into your own soul, you try to blackout everything around you and try to concentrate and stay alert,” he said. “The horse knows if you’re aggressive, they know if you’re gentle. They know if you’re positive or if you’re negative. It is a big thing.”

Patrick Mahomes

The Kansas City Chiefs quarterback has risen to stardom over the past few years, leading his team to successive Super Bowl appearances and the Chief’s first championship in 50 years. Mahomes plays a position that demands calm, precision, and ultimate concentration, arguably like no other. He drives the team forward and commands his troops, but how does he stay calm to win games in overtime as he did against the Buffalo Bills? His mantra is simple and shows just how much he uses his emotional intelligence to take away the gravity of the task at hand. Mahomes harnesses a positive mindset, by focusing on the now by telling his teammates, “Let’s do something special. One play at a time.”

Conclusion: How Sports Stars Deal With Pressure

As you can see, the best athletes in the world have a lot in common. They don’t ignore the pressure, but they recognize it before breaking
it down into smaller, bite-size chunks, which allows them to concentrate on the task, which can then alleviate that pressure. Only then can they go on to take the adulation of the crowd.

I got to ask Jane a bunch of questions about PerformZen, so I figured I would write up some of Jane’s answers as well as provide a small review of the supplement. Keep reading until the end and you can find out how to get $7 off your 1st PerformZen order if you’re interested in trying it for yourself (act quick on this discount, it’s only active until 30 Nov 2025)…

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Introducing Jane Nguyen, Violinist & PerformZen Co-Founder

Jane Nguyen, Co-Founder of PerformZen, started off our call by telling me about the products origin story. She claims that PerformZen was born “out of necessity”, here’s how she got started:

I’ve spent a lifetime building the skills and drive necessary to become a professional violinist. But for my whole career, I’ve suffered from severe stage fright and performance anxiety.

Before any performances, whether private showings as a kid for my parents in the living room, or in front of a crowd of hundreds or thousands when I later became an orchestra violinist; I would freeze-up! Sometimes I experience physical sickness as a crushing wave of self-doubt, fear and negative self-talk take over.

For the longest time I just assumed that this was normal and ‘white knuckled’ my way through.

I read every book about anxiety & stage fright that I could and tried loads of coping methods at different points throughout my career in order to soldier through and keep getting back in the spotlight when I needed to.

In 2016, following a string of missed performances where my anxiety got so bad that I could not get on stage (this was a terrible time in my life!), I considered a career-change to something that didn’t cause so much pain. As a sort of half-measure, I decided to take a sabbatical and re-evaluate everything.

I’ve always tried to lean in to challenges, so I looked at my severe performance anxiety as something that could be overcome; I just needed the right information and the right people helping me! A few months into my sabbatical I figured it was time to get to the root of my issue: what was causing these debilitating performance anxiety issues? Was every person who had to consistently perform in high-stakes situations experiencing the same same issues? And if so, how were they able to successfully overcome their fears and performance anxiety so that they could perform at their best, time-after-time? If others can overcome this issue; so can I!

It only took a few years of research, and talking directly to experts on peak performance in not only the field of music, but also sports, public speaking, business leadership and mental & physical science.

I uncovered not only the reasons for my own performance anxiety issues from a physiological perspective, but also a solution for stage fright that allowed me to get back up on stage and, most importantly, find the joy and passion again that made me fall in love with performing in the first place!

I teamed up with the smart folks from uVitals and we combined and strengthened our research efforts together and went on to develop, test and bring to market PerformZen Calm Performance Formula.

~ Jane Nguyen from PerformZen talking about how the product became a reality

What is PerformZen and How does it work?

So knowing the (pretty inspiring) origin story of the company, the next obvious question is “What is PerformZen Calm Performance Formula?”

I use and recommend PerformZen to several of my clients seeking help with performance anxiety, and I would describe PerformZen as a supplement to help reduce (and under the right conditions, eliminate) the symptoms of stage fright & performance anxiety. For me, PerformZen helps me stay calm and clear headed during an anxiety-inducing event (like speaking on stage) and even has a slight focusing effect, helping me stay ‘in the moment’ rather then having my thoughts run away with evaluation of what I previously said and what I’m saying next. I asked Jane how she described PerformZen in her own words and she said:

Many people don’t take performance anxiety seriously. Either they don’t understand the massive effect on your life & career that stage fright can have, or they haven’t truly been in a high pressure scenario that requires calm, clear & focused thinking while your body wants to do nothing more then flee in response to its natural fight-or-flight response!

PerformZen Calm Performance Formula is made specifically for those performers who face this very serious challenge on a regular basis. We know exactly how performance anxiety can effect our life as well as the follow-on effects that can stem from that, and we’ve developed an all-natural supplement designed specifically to address those issues head on!

Whether you’re preparing for an important exam that will determine your future, or a live performance where you need to give your all when the light shines on you: the fast acting PerformZen supplement, used just 3-6 hours prior to a high-anxiety event, provides a calm level of focus and minimizes stage fright & anxiety symptoms, every time.

From my understanding talking to Jane about PerformZen, the supplement uses a combination of natural ingredients that have all been tested and synthesized to help with different aspects of anxiety and, as I was pleasantly surprised to find out, help you focus under pressure. So the next natural question is…

What are the ingredients of PerformZen

You can see the official ingredient list on the PerformZen website, but here’s the image version:

But seeing the natural ingredients list, and understanding what each of the components in PerformZen do are not the same. Here’s how Jane described each of the ingredients function within the supplement, and what it means for the end-user:

Fundamentally, PerformZen combines GABA, L-theanine, Magnesium + Vitamin B6, Theacrine and Ginkgo Biloba. The ingredients work synergistically to support your brain, promote calmness, and provide a state of energized focus. Together, the ingredients help you achieve that state of ‘flow’ where you can perform at your highest level. Here’s a breakdown of what each of the individual ingredients do.

GABA

Gamma-AminoButyric Acid, commonly called GABA, reduces nerve excitability; which has a direct effect on anxiety & fear functions. GABA in PerformZen promotes relaxation of the body; improving thought clarity while keeping you calm.

L-Theanine

L-theanine is an amino acid found in tea leaves. It’s been shown in studies to improve relaxation, cognitive focus, and better sleep ^[1]. You can only get L-theanine from dietary sources like tea or supplements. Research has shown that L-theanine affects dopamine and serotonin levels in your brain ^[2]. These are crucial brain chemicals (hormones) that play a role in your mood, sleep, emotions, and stress levels ^[3]. L-Theanine in PerformZen functions as an adaptogen that relieves stress, increases alpha brain waves leading to wakeful relaxation, and supports theta brain waves associated with creativity.

Magnesium & Vitamin B6

Magnesium is an incredibly important mineral that is responsible for hundreds of biochemical functions within your body; like energy creation, protein formation, muscle movements, and more. When it comes to performance anxiety, magnesium can help in a couple of different ways. First, it helps with the absorption of GABA in your body ^[4]. GABA and L-theanine elevate GABA levels in your body, and then magnesium facilitates better absorption of GABA by stimulating receptors in your body to absorb GABA better.

As a result, you feel a more potent effect of GABA, which means a greater sense of calmness and mental focus as you get through your performance. Also, when combined with vitamin B6, magnesium has also been shown to improve the brain’s ability to focus on the task at hand, instead of getting distracted by negative, anxious thoughts. One famed study showed that magnesium, when combined with vitamin B6, improved behavioral disorder in children with ADHD syndrome (attention deficit hyperactivity disorder) ^[5]. The studies findings suggest that the combination of magnesium and B6 would benefit those with performance anxiety.

Magnesium in PerformZen works synergistically with Vitamin B6 to aid GABA absorption, while restricting the release of stress hormones & helping the brain filter them.

Theacrine

Theacrine is a naturally occurring substance found in a Chinese tea known as Kucha. It has a similar energy-boosting effect to coffee but without the jitters or the ups and downs ^[6]. It also promotes mental clarity, which, along with the energy boost, has been shown to be beneficial before and during a performance. Theacrine in PerformZen promotes healthy mood & energy-levels.

Ginkgo Biloba

Ginkgo Biloba is traditionally used for healing purposes in Chinese medicine. It is an herb rich in antioxidants that has various benefits for brain health. Evidence shows that Ginkgo Biloba can help you manage your stress hormone levels, which keeps your fight-or-flight response under control and prevents the symptoms of performance anxiety ^[7]. Ginkgo in PerformZen helps maintain healthy cortisol levels in performers & prevents stress-induced blood pressure rises without effecting heart rate.

All combined, PerformZen is a potent formula when it comes to fighting performance anxiety. As a natural supplement, it promotes calmness, focus, and optimal cognitive performance.

As a bonus, from their support pages, I learned that the ingredients contained in PerformZen are manufactured in facilities with USDA Organic Certification and are also 100% gluten, dairy and soy free. The PerformZen capsules are gelatin and contain no gluten, dairy or soy either.

What situations can PerformZen help with?

PerformZen was originally made with musicians in mind as Jane, one of the co-founders of PerformZen, was a career violinist and in over 15 years of playing professionally, had never been able to overcome the crushing fear and panic that would overwhelm her before a performance.

The performance anxiety that came with her job got so bad that she took a break and dedicated herself to finding a solution to this problem. PerformZen is the manifestation of Jane’s work.

Jane told me that PerformZen has proven to really help in fields where the user needs to effectively combat performance anxiety while focusing on clear & creative thought. Fields like Public Speaking, tests and exams, singing, acting, athletic sports, job interviews and (first?) dates.

Is PerformZen a replacement for beta blockers?

Beta-blockers are a type of pharmaceutical that doctors typically prescribe for cardiovascular conditions. But because of the way they work within the body, many performers use beta-blockers to block the symptoms of performance anxiety & stage fright. In fact, a 1987 survey by the International Conference of Symphony Orchestra Musicians, representing some of the largest orchestras in the U.S., found that 27 percent of their musicians were using beta-blockers for performance anxiety ^[8]. Experts estimate that number is much higher today.

Beta blockers are typically prescribed by doctors for conditions such as high blood pressure, chest pains, irregular heartbeat, and in some cases, even migraines. They relax the load on your cardiovascular system by blocking the effects of the adrenaline hormone.

Adrenaline is a stress-related hormone. It binds itself to adrenergic receptors in the heart, also known as beta receptors ^[9]. As a result, the heart has to pump blood with greater force, which causes your blood pressure and heart rate to go up.

Beta-blockers (or beta-adrenergic blocking agents) block the effects of adrenaline and prevent it from binding to the beta receptors in the heart. Consequently, the heart can return to its regular workload, and your blood pressure can remain steady. This is why beta-blockers are prescribed for people with high blood pressure and hypertension.

If you experience performance anxiety regularly, you are experiencing the bodies stress response go too far. You experience a much greater effect of the adrenaline hormone, which causes your heart rate to skyrocket, along with other symptoms of stage fright. Since beta-blockers block the effects of adrenaline, they also prevent you from experiencing the physical symptoms of performance anxiety. Remaining physically calm has an overall calming effect, which then allows you to get through your engagement… And this is why a lot of performers use beta-blockers.

Side-Effects & Risks of Beta Blockers

Beta-blockers like Propranolol, Atenolol and Metoprolol are generally considered to be safe for performers. Especially if you only take them occasionally. But they do come with potential side effects ^[10]:

• Fatigue
• Mood disorders
• Digestive issues like gas, bloating, and constipation
• Nausea, and in some cases, vomiting
• Heartburn
• Dry mouth

In some rare, but severe cases, one might also experience the following side effects of beta-blockers:

• Wheezing and/or shortness of breath
• Swelling of extremities like hands, feet, or ankles
• Fainting
• Pounding heartbeat

Most of the side effects of beta-blockers are quite rare, but they can happen. The most common issue with prolonged usage of beta blockers is that there’s a risk that you may become dependent. In such cases, suddenly stopping beta-blockers could cause your blood pressure to spike to worrying levels.

When it comes to natural beta blocker alternatives, you’re looking for something that will have a similar end result to beta blockers. So, you want natural substances that allow you to remain calm in an otherwise stressful situation, ideally without any of the above-mentioned side-effects of beta blockers.

I can safely say then, that PerformZen is a very good natural alternative to beta blockers! Beta blockers have been used off-script for stage fright and performance anxiety for a very long time, but I believe that if more people knew there was a non-prescription, all-natural alternative out there that works just as well (if not better, if you consider the focusing abilities) then they would be all-over PerformZen Calm Performance Formula!

Will PerformZen work for me and my unique situation?

Although designed originally for musicians, it seems that PerformZen works well for anyone facing high-anxiety and high-stress situations where they need to stay calm, focused and ready to perform at their bests. It’s impossible to say whether your specific situation could be helped with the aid of PerformZen, but I’d suggest at least checking out their support documents to see if you can find some specific insight.

Also, and this is the thing that got me to try PerformZen when I first came across it: PerformZen has a 100% performance guarantee. In their own words:

If you’re not happy, send [your order] back for a full refund on your first bottle. You can read more about our Performance Guarantee in the help center.

That seems like a pretty risk-free way to give the supplement a try, in my opinion!

Limited Time Deal: Get $7 off your first PerformZen Order

As you can tell from this entire article, I’m a huge fan of PerformZen! After talking to Jane and sharing my enthusiasm for the supplement, she offered to hook up PerformanceAnxiety.com readers with a limited-time exclusive discount. Here are the details:

This is valid until 30 Nov 2025, and to get your discount you need to enter the coupon code during checkout. My advice is that you jump on this discount quickly, and know that they do offer a 100% performance guarantee so there’s no risk.

Final Thoughts about PerformZen

I thought it would be a good idea to wrap this up by asking Jane one final question and sharing her answer. I asked Jane from PerformZen “what should everyone know about becoming a good performer?” and her answer is pretty interesting:

The Italian opera singer Andrea Bocelli has performed before popes, presidents and millions of adoring fans. I read that he’s experienced stage fright since the mid-90’s. In one interview he stated “I’ve always suffered from stage fright… I think that stage fright is actually in your DNA, there’s nothing you can do about it.”

He goes into details in the interview about why and how he experiences stage fright, and this quote in particular really stuck with me: “A voice is very intimate. It’s something of your own. So there’s always this fear, because you feel naked. There’s a fear of not reaching up to expectations.”

That point about ‘not reaching up to expectations’ is exactly what I felt during my bouts of anxiety about my career and performances. The stoic philosopher Seneca has the great quote “We suffer more in imagination than in reality” and I think that this is the perfect mental rebuttal to fears about living up to expectations.

Many of our fears are completely in our mind and are about things that have not happened yet. Besides all the other exercises and tools you can use to fight performance anxiety, many talked about here and on the PerformZen blog, one of the most powerful tools against anxiety that we all have is ‘presence’. Being present, in the moment, not looking too far forwards or backwards in our mental time machines is super powerful, and I recommend that anyone & everyone looks into presence practices like meditation and CBT (cognitive behavioral therapy) to help with their anxiety. You won’t regret it!

~ Jane Nguyen from PerformZen on “becoming a good performer”

But whenever it’s time for you to walk out on stage, all of a sudden you turn into a fumbling nervous wreck.

If that sounds familiar, below you’ll find four of the best performance anxiety books to help you overcome fear, and become the performer or speaker you’re meant to be.

The ideas, tips, and tricks you’ll learn in these books will help you transform yourself from a nervous, sweaty mess; to a confident performer who rocks their audience.

Book Recommendation 1: In The SpotLight by Janet Esposito

Book title: In The SpotLight: Overcome Your Fear of Public Speaking and Performing

Overview

Overall, this is one of the best books you can read to overcome your fear of performing and conquer stage fright.

In The SpotLight is a deep dive into various principles, methods, and strategies to help you overcome stage fright and realize your potential as a speaker or performer.

About the author

Janet Esposito, MSW, LCSW is the founder of In The SpotLight, LLC, a company devoted to helping people overcome the fear of public speaking and performing.

Janet writes and speaks from her own experience of dealing with and overcoming stage fright. When you read her book, you’ll benefit from her experience of almost two decades of helping others conquer performance anxiety.

What you’ll gain from reading In The SpotLight

Although written with performers in mind, this book will help anyone uncomfortable in social situations.

By applying the methods and principles outlined in this book, you can discover new-found freedom and power when it comes to self-expression.

According to many readers, one of the best things about this book is that when you start reading it, you’ll feel like Janet is directly talking to you.

You’ll understand that she’s been where you are, experienced the despair that you feel when it’s time to perform, and that you’re not alone in this journey.

Not only is it reassuring to know that countless others have overcome stage fright (which means that you can as well), but you’ll also learn from Janet’s and her student’s experiences in their journeys to conquer the fear of speaking and performing.

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Book Recommendation 2: Getting Over Stage Fright by Janet E Esposito

Book title: Getting Over Stage Fright: A new approach to resolving your fear of public speaking and performing

Overview

In Getting Over Stage Fright, Janet offers a holistic approach to overcoming performance anxiety.

You’ll learn a wide array of practices and principles that create physical, mental, and spiritual well-being that helps you become the person who no longer experiences fear of speaking or performing.

This is an ideal book for those with a moderate to high level of stage fright, but it can also help you if you only experience some mild jitters.

About the author

This book is also written by Janet Esposito, MSW, LCSW, the author of In The SpotLight

Just like the previous book, you can expect the easy-to-understand and actionable advice to help you get over stage fright, backed by almost two decades of hands-on expertise on the topic.

What you’ll gain from reading Getting Over Stage Fright

Getting Over Stage Fright will help you in all types of social situations where you experience anxiety, including performing or speaking for an audience.

You will also learn how to better manage and reduce any anxiety in anticipation of stepping up to the stage to speak or perform.

Book Recommendation 3: Speak With No Fear by Mike Acker

Book title: Speak With No Fear: Go from a nervous, nauseated, and sweaty speaker to an excited, energized, and passionate presenter

Overview

Many of us fall into the trap of comparing ourselves to some of the amazing speakers we see on TV, or TED talks. Or it could even be one of your coworkers who happens to be a gifted public speaker.

By comparing ourselves to them, we further hurt our self-esteem, which only makes our stage fright worse.

This book is about avoiding that costly comparison trap, and about taking action to focus on improving yourself gradually to gain confidence and overcome fear.

About the author

Mike Acker is a leadership coach, author, and speaker. He has over 19 years of experience in speaking, leadership development, and organizational management.

He believes that lifestyle factors like spiritual practices/prayer, exercise, journaling, and community connections can be powerful tools to overcome stress.

What you’ll gain from reading Speak With No Fear

This book is focused specifically on overcoming the fear of public speaking, but you can use the same principles to overcome stage fright for other types of performances.

If you’re someone who gets anxious, nervous, and even sweaty at the thought of public speaking, this book will give you 7 strategies that you can start using today.

You will gain a new perspective, and you’ll find actionable tips you can start practicing today to become a better speaker/performer.

Book Recommendation 4: Public Speaking: Speak Like a Pro by James W. Williams

Book title: Public Speaking: Speak Like a Pro – How to Destroy Social Anxiety, Develop Self-Confidence, Improve Your Persuasion Skills, and Become a Master Presenter

Overview

This is another great book if you need to get over your fear of public speaking.

Whether it’s a best man speech at your friend’s wedding or a presentation in a corporate board room setting, this book will provide the tips you need to engage your audience, and win them over with your charm and confidence.

About the author

James Williams is a bestselling author, specializing in topics such as confidence, emotional intelligence, and communication.

His own struggles with social anxiety led James down a path of exploring various psychological techniques and exercises to unlock the formula to be confident, assertive, and emotionally intelligent.

What you’ll gain from reading Speak Like a Pro

You’ll dive deep into the core issues that might be at the root of your social anxiety and fear of public speaking. And then you’ll get practical tips on how to overcome your anxiety and become a master presenter.

Here are some of what you’ll find inside Speak Like a Pro:

• Tips to help you get out of your comfort zone.
• How to overcome your social conditioning that causes stage fright.
• How to develop bulletproof confidence.
• A simple guide to delivering a perfect presentation regardless of the occasion.
• Key tips on body language, pitch, and vocal tonality to increase charm, confidence, and optimal influence.
• And a lot more…

Key Takeaways

All of the books mentioned above have been written by people who have either dealt with the fear of speaking/performing, or they’ve helped others overcome social anxiety and stage fright.

That means, by reading their books you can benefit from their real-world experiences of what works best.

On the pages of these books, you’ll meet countless others who also doubted whether they could ever get over their fear of performing.

The good news is that they did, and so can you.

Take the first step today, and order one of these books that resonates the most with you.

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PerformZen is a natural supplement uniquely crafted to overcome stage fright and performance anxiety so you can perform at your best on demand!

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