Sleeping pills, anxiolytics, antidepressants...
When you start taking these kinds of drugs, you often find yourself in a downward spiral. Sometimes, it's true, you have no other choice.
But we mustn't lose sight of the fact that the ultimate goal is to be able to do without them one day, and as quickly as possible.
Then began a long ordeal: weaning.
Rule number 1: don't rush
The first thing to determine is whether you feel ready to go without your medication.
Secondly, the mistake to avoid at all costs is stopping your treatment all at once.
The risks of abrupt withdrawal are considerable: epileptic seizures, confusion, delirium, dizziness, and above all a major risk of relapse if you are being treated for depression, for example.
To get off to a smooth start, the first thing to do is to inform your doctor. By mutual agreement, you can gradually reduce your medication doses.
We recommend reducing the daily dose by 5% to 10% every 1 to 4 weeks, depending on how you feel.
You may read on the Internet that it is useful to take supplements to accompany withdrawal.
At this stage, it's not advisable.
When you're on chemical medication (even if you've reduced your doses), there can be serious interactions with so-called "anti-depressant" plants.
The best is to use them as a relay, and only if necessary, once weaning has been completed.
In the meantime, avoid these supplements:
- Griffonia
- Tryptophane
- Safran
- Millepertuis
Step 2: Get rid of toxins
During the weaning period, it's important to help your body eliminate toxins, especially those specific to the drugs you've been taking, often for a long time.
The liver is the organ most concerned with processing toxic waste. It's mainly in charge of this, and it's got its work cut out for it, believe me!
Between our diet, which isn't always very healthy, the various and sundry pollutants we absorb every day without even being aware of it, alcohol, tobacco and medication... So it's this that we're going to help first and foremost.
You can start doing this during the phase when you're lowering the dose of your medication, and extend this deep cleansing a little once you've completed withdrawal.
Detoxifying the liver can take time, especially if it has been saturated with drugs for a long time. Carry out 3-week cures and allow your body to rest for at least a fortnight before starting the next one.
Plants will be your best allies, especially :
Milk thistle
Standard dosage is between 200 and 600 mg of extract titrated to 70% or 80% silymarin(1).
People who are allergic to plants in the Asteraceae family should not take chardon-marieThe same applies to those suffering from bile duct obstruction (stones).
Linden sapwood
You will findlime sapwood in organic stores as bark to be prepared as a decoction at a rate of 30 g per liter (boil for 15 minutes, then leave to infuse for 15 minutes).
You should drink your liter of decoction during the day.
Dandelion mother tincture 30 drops 2 times a day
As a complement, I also recommendadjusting your diet.
Eliminate dairy products, fatty and sugary refined products, alcohol, coffee and fatty meats.
Emphasize fruit and vegetables and drink plenty of spring water (two liters a day).
If you're not already doing so, start a gentle physical activity such as daily walking, yoga, Pilates or swimming.
Step 3: restore your emotional balance with plants
The final stage of the protocol will depend on each individual.
If, once you've finished with your medication, you feel well enough not to need supplements, this is the ideal situation.
On the other hand, if you still need support because of persistent anxiety or sleep disturbances, you can find a natural one-off helper.
But don't lose sight of the fact that, here too, it's best if it's transitory.
Here are a few plants that can help.
Their action is gentle and they are not habit-forming.
- Rhodiola (Rhodiola rosea L.)Rhodiola: this plant helps combat nervous and emotional stress. It improves mild to moderate depression, brings significant well-being and is very well tolerated. Its effects have been repeatedly confirmed by serious scientific studies(2).
It's a tonic that should be taken in the morning or at midday to avoid disturbing sleep. The usual dosage varies between 100 and 300 mg per day. It is advisable to divide this daily dose into two doses, and to follow the manufacturer's instructions.
Rhodiola is contraindicated for pregnant or breastfeeding women, children, diabetics, people with liver disease and bipolar sufferers.
- Ashwagandha (Withania somnifera)Also known as Indian ginseng, this plant is an essential part of Ayurvedic medicine for regaining emotional balance. It's one of the best natural stress relievers available(3). You can use it as an infusion (1 to 2 grams of ashwagandha powder per cup, not to exceed 2 cups per day).
The dosage of ashwagandha-based dietary supplements can vary considerably from one product to another, depending on their active ingredient content. Generally speaking, you should refer to the dosage recommended by the manufacturer. Generally speaking, this is between 300 and 600 mg/d. Ashwagandha does not alter sleep, quite the contrary. You can therefore take it in the evening if you have trouble falling asleep(4).
Ashwagandha is a plant that should not be used by pregnant women, nursing mothers, children or people suffering from hyperthyroidism. People allergic to Solanaceae should also avoid using it.
The key to successful weaning: a healthy lifestyle
I can only recommend that you combine taking supplements with a healthy lifestyle, and you can apply all the following principles even after the withdrawal period.
- Eat healthily, take up sport if you haven't already, and don't neglect your mental hygiene.
- Meditation, cardiac coherence, yoga and contact with nature all help to significantly prevent relapses (5-6).
- You also need to look after the health of your intestinal flora.
Growing evidence indicates that a destabilized microbiota is associated with anxiety and depressive disorders
Research shows that people suffering from anxiety disorders have a greater colony of pro-inflammatory bacteria with an effect on brain function(7).
To maintain your beneficial flora, eat fiber and lacto-fermented foods such as sauerkraut, pickles, kefir or kimchi, and take extended probiotic courses (3 months).
Links have also been reported between anxiety disorders and vitamin D and omega-3 deficiencies (8-9).
Don't hesitate to supplement your diet, as many of us suffer from deficiencies in this area.
Weaning yourself off anti-anxiety and antidepressant medication can be a long and difficult road, but I hope this letter will help you take the plunge more serenely.
Sources :
[1] Comme ici par exemple : https://www.mon-herboristerie.com/les-gelules-comprimes/2858-chardon-marie-bio-extrait-titre-60-gelules-200-mg-dynveo.html
[2] Amsterdam JD, et al. Rhodiola rosea L. as a putative botanical antidepressant. Phytomedicine. 2016
[3] Akhgarjand C, et al. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022
[4] Langade D, et al. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus. 2019
[5] Saeed SA, et al. Depression and Anxiety Disorders: Benefits of Exercise, Yoga, and Meditation. Am Fam Physician. 2019
[6] Trousselard M, et al. Cardiac Coherence Training to Reduce Anxiety in Remitted Schizophrenia, a Pilot Study. Appl Psychophysiol Biofeedback. 2016
[7] Simpson CA, et al. The gut microbiota in anxiety and depression – A systematic review. Clin Psychol Rev. 2021
[8] Larrieu T, et al. Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety. Front Physiol. 2018
[9] Casseb GAS, et al. Potential Role of Vitamin D for the Management of Depression and Anxiety. CNS Drugs. 2019