I've used Valerian at night. Has helped a little.

If you have access, consider cannabis products that are high in the compound called CBD, and low in THC. Many people find this calming, and the low THC means little or no psychoactive effect (no "high"). Can be good quick acting solution.

Also simple Magnesium supplementation can be huge for some people.

The amino acid L-Theanine is another to consider.

From my reading, Benzos are supremely dangerous. Especially if taken regularly and long term, they can induce changes in the brain, lead to dependency, and for some the withdrawal syndrome is a nightmare. I consider Benzos to be last resort, emergency only.

As for talk therapy, I'd consider that also last resort. Meditation, learning to breathe correctly, natural remedies, addressing medical issues would be far better IMO.