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Herbs for Stress & Overwhelm

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 We asked our social media followers what they would like to see more of, and the answer we received was: more on how to support the nervous system. So here is an article with differentials on some of my favorite nervines to help you cope with the chaotic, fast-paced and complicated world we live in.  The plants with photos have longer articles that you can read if you click on the link in the name…

Milky Oats– a nourishing tonic for the nerves. Milky stage oats are the oats flower/immature seed head, harvested when the bud is full of a milky white sap. The white exudate is best preserved as a fresh plant tincture, which is a tonic and nootropic for the central and peripheral nervous systems. Milky oats is one of those herbs that can do no harm. No drug interactions. And it’s safe for all ages. It’s amazing for everyone and anyone experiencing chronic stress, anxiety, depression, nervous exhaustion or adrenal fatigue. It is a cornerstone of any nervous system formula and pairs well with any of the other nervines listed below.
Skullcap– skullcap is one of my most used herbs. It is a relaxing nervine, like all of these, but this one is helpful for focus in the face of overwhelm. It is specific for sensory overwhelm, when light and sound feels like it is attacking you, when you feel overstimulated and irritable and need something to drown out the background noise so that you can sleep or focus on your work without distracting thoughts. Skullcap is also antispasmodic. It is indicated for tics, tremors, Tourette’s, restless leg and Parkinson’s. It is also very helpful for hormonal transitions, PMS, menopause and anger/irritability due to hormones or stress. It is a tonic for the nervous system and makes a great digestive bitter.
PassifloraPassionflower– most people use passionflower for sleep. Another relaxing and hypnotic herb with antispasmodic properties, passionflower is helpful for insomnia, anxiety, nervous tics, neuralgia, headaches and spasmodic pain. It is specific for people who can’t fall asleep due to excessive mental chatter, overstimulation during the day, and cyclical or repetitive thoughts. It helps quiet and center the mind. It boosts GABA, which brings sense of calm. It is said to produce sleep that is normal without inducing drowsiness or dullness the following day. It doesn’t work for everyone, but can be especially helpful for people with mild to moderate insomnia who are thin,  who are fragile, weak, and exhausted.
Mimosa– this stunning invasive tree is known in China as the Tree of Collective Happiness, or Collective Happiness Bark. Both flower and bark are used to support the mood; the bark is said to anchor or ground the spirit while the flowers uplift/lighten it.  Mimosa is soothing to a troubled heart and mind. Both the flowers and bark are valued for relieving insomnia, anxiety, stress, and depression.  Chinese people traditionally recommend its use for anyone who is suffering from grief as a result of a severe loss.  It is also indicated for insomnia, anxiety, depression, anger, irritability, bad dreams, phobias, paranoia, sleep disorders, and any kind of emotional distress.
Ashwagandha– this one is an adaptogen (an herb that strengthens the adrenals and balances stress hormones) with whole-body strengthening properties. Ashwagandha nourishes the adrenals, muscles, thyroid, reproductive organs, blood and mind. It is grounding without being sedating, but can be helpful for insomnia in a different, non-sedating way. It does not make you sleepy immediately, but taken over time can improve the quality of sleep. Ashwagandha is helpful for thyroid disorders, low fertility, low libido, chronic stress, fatigue, fibromyalgia, cognitive function, coordination and athletic performance. It’s a tonic that works best with long-term use.
Saint John’s Wort– Most people think of SJW as an antidepressant, but it is much more than that. It is a nerve tonic with antidepressant, anxiolytic, anti-inflammatory, antiviral and vulnerary properties. It supports the liver’s detoxification, harmonizes the solar plexus and protects one from negative influences/energies, whether those are physical or spiritual pathogens. SJW interacts with a lot of medications and should be avoided internally if you are using prescription drugs, but homeopathic or flower essence use is okay. It also makes a great topical remedy for aches and burns. Read the whole monograph through the link in the name to learn more about its virtues and cautions.
Kava–  a spicy tropical root with anxiolytic, antispasmodic and analgesic properties. Kava has an affinity for the muscles and mucus membranes as well as the root chakra. Kat Maier calls this a root chakra relaxant. It can be very effective for pain in the genito-urinary tract including cystitis, urethritis, interstitial cystitis, uterine spasm, prostatitis, and inflammation of the vas deferens or spasmatic cord. Kava is also effective for fibromyalgia, restless leg syndrome, and insomnia with muscular tension. Most people use kava for full body relaxation, to support anxiety, sleep and chronic tension or occasional spasmodic pain. Read the full monograph for more information about the dosage and contraindications.

Rose– gently soothing, relaxing and uplifting. Rose is a mild and gentle anxiolytic and antidepressant. It is specifically nourishing to the heart chakra and is a much-loved remedy for heartache and grief, sexual trauma, and lack of self-love.  It nourishes both the emotional heart and the physical heart, strengthening the blood vessels and nerves, and helping one to dance the line between boundaries and vulnerability. Herbalist Kiva Rose says that rose treats both intense apathy and intense passion, bringing both emotional extremes into balance. Rose is also wonderful for tension in the liver and reproductive system and can be wonderful for allergies, skin conditions, menstrual cramps, depression & anxiety.

Blue Vervain– a bitter, relaxing nerve tonic. It is also antispasmodic, like skullcap, and can be helpful for spasm, seizure, nervous tics, PMS, menopausal anxiety, irritability, fevers, liver migraines, trigeminal neuralgia, restless leg syndrome, Bell’s Palsey and stress/anxiety accompanied by nervous tension. Specific for people who are “too strong above and too weak below”. It is also specific for type A personalities, for people who are perfectionists, overly critical of themselves and others, whose standards are very high, and who burn themselves out attempting to achieve those standards for themselves. Vervain is very bitter and cooling. Small doses are tonic; large doses can be emetic.

Lemon Balm– lemon balm is a deliciously calming nervine that children and adults adore. It supports relaxation, mental performance and cognitive function while soothing stress and anxiety. It is appropriate for daytime use, as it is gently relaxing without being sedating and will not induce drowsiness. One of my former students said that lemon balm tea was “a smile in a cup.” It is also neuroprotective and antiviral (as a fresh plant tincture). It is rich in minerals and uplifting terpenes and supportive for mood, cognitive function, digestion and the immune system. Lemon balm is also good for hyperthyroidism.

 

Other favorites:

Bacopa–  reverses depletion of brain derived neurotropic factor, which plays a role in neuroplasticity, inhibits inflammation pathways in the brain. Anti-inflammatory, anxiolytic, neuroprotective, nootropic, antioxidant, thyroid stimulant; increases cerebral blood flow, strengthens memory, reduces anxiety and irritability, prevents Alzheimer’s disease (it inhibits acetylcholinesterase, gets rid of lead-induced oxidative stress) and can be helpful for ADD/ADHD. No drug interactions.

Motherwort– neuroprotective (especially of the mitochondria in the brain), anxiolytic, bitter, cardio tonic. Calms the sympathetic nervous system. Nice for the fried and frazzled, especially when anxiety is accompanied by palpitations and other heart stress (heartache, grief). Also good for nervousness associated with hormonal changes (when emotions feel out of control), for people whose anxiety wears them down into depression. Also great for digestion and liver stagnation.

Valerian– Valerian is popularly known for its relaxing effects to the mind and body. It is a hypnotic that can help with sleep, and an antispasmodic that calms the muscles and relaxes tension and spasm (restless leg, menstrual cramps, colic, vasoconstriction, etc.). It can be too sedating for daytime use. Some people (about 5% of the population) experience the opposite effect and can actually find valerian to be stimulating. Test it out first on a weekend afternoon just in case you have the opposite response. Valerian is not recommended for depression. 
Hops– a bitter-tasting sedative most known for its flavoring in beer. Hops is also a hypnotic and an antispasmodic like Valerian but has the added benefit of supporting digestion through its bitter flavor. It is good for anxiety, insomnia and nervous tension, especially when that is accompanied by weak digestion, as anxiety and stress are known to create. Hops flowers are estrogenic and may be especially helpful for menopausal women who are anxious or having difficulty sleeping. It is also an anaphrodisiac for men, meaning that it reduces excessive sexual desire (only in men- something you may have observed in men who overdo it on the IPAs).
California Poppy– another great sedative herb with a reputation for helping with sleep and anxiety. California poppy is sedating, but not narcotic like opium poppy. Like Valerian and Hops, poppy is also antispasmodic and can be helpful for a spasmodic cough, relaxing muscle spasms or twitches, colic, and relieving pain. It is anxiolytic, sedative, antispasmodic and analgesic. It’s a beautiful native wildflower that is safe for people of all ages (a glycerin tincture is amazing for anxious or hyperactive children)
Chamomile– this one is also relaxing, but not so strong that it is inappropriate for daytime use. Chamomile is also an amazing herb for digestion- it’s bitter, carminative, anti-inflammatory and healing. It is essential for people with digestive disorders related to stress, anxiety or heat. It’s great for babies of any age- for whininess, neediness and irritability, whether due to teething or otherwise.
Lavender– both relaxing and uplifting, lavender is amazing for normalizing mood. Rudolph Steiner says it’s for “negative states of the soul” and Matthew Wood uses it “for when the mind grasps its contents too tightly.” Lavender is supportive of anxiety, depression, mental and physical tension, digestion, and headaches. Topically it is very soothing.
The plant kingdom offers so much in the way of nervous system support. This is not an exhaustive list, but these are some of the most commonly used nerve tonics with profound effects on mood. Herbs work in a variety of ways, with plethora of chemicals that work synergistically with each other and our bodies to produce deep healing rather than simply masking symptoms. I highly recommend getting to know each of these herbs. Read about them, taste them, and choose a few that seem to resonate most with you.

Lemon Balm

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Lemon balm is an uplifting and relaxing nervine and one of several herbs that is a physical embodiment of sunshine. This is why I am choosing to feature Melissa this time of year, because it helps to bring sunny energy into the cold, dark places

BOTANICAL NAME: Melissa officinalis

FAMILY: Lamiaceae 

PARTS USED: Leaf

BOTANICAL DESCRIPTION: Perennial mint family plant with bright green, crinkled leaves that have a fragrant lemon-like scent. It grows about two feet tall, with branching stems, oval or heart-shaped slightly toothed leaves held tightly in pairs at each stem joint. The inconspicuous white flowers, sometimes with a yellowish or pinkish tinge, bloom in the leaf axils throughout the summer and its rich nectar is attractive to bees. 

GROWING/HARVESTING/PROCESSING: Lemon balm loves full sun and well-drained soil and can be started from seed sown indoors about 4-6 weeks before last frost, although seeds may be slow to germinate if not stratified. Plants can be placed 16-18” apart when they reach 2-3” tall and grow quickly to form large clumps. They spread somewhat aggressively in optimal growing conditions (as with most mints) and self-seed. Cutting back hard after flowering will produce a fresh flush of leaves. It has few insect or disease problems and is rarely eaten by deer or rabbits. To harvest, cut several inches off top growth of the plats at flowering during the first year. On established plants, 2 or 3 cuttings may be made in a season. The leaves may be used fresh or dried, although dried leaves lose much of their aroma. Spread cuttings on screens in a dark, airy space to dry. 

ENERGETICS AND TASTE: Sour, cool, aromatic 

CHEMICAL CONSTITUENTS: Volatile oils (0.1-0.2%: neral, geranial, caryophyllene oxide and a broad range of terpenes), flavonoids (glucoside and rhamnazin), polyphenolics (protocatechuic acid, caffeic acid, rosmarinic acid, and tannins), triterpenic acids 

ACTIONS AND PROPERTIES: Carminative, relaxing nervine, antispasmodic, antidepressant, anxiolytic, diaphoretic, antimicrobial, antiviral, hepatic 

INDICATIONS: Melissa has been in use throughout European history for centuries. It was used as an herb for longevity, memory, fertility, rheumatism, as a sedative and spasmolytic, and to create happiness. Lemon balm is mildly relaxing, cheerful & uplifting. It brings joy to the heart and calms without sedating. Its sunny energy relieves S.A.D. (Seasonal affective disorder) and it can improve mood as well as cognition with as little as one dose in 1 hour. Consider lemon balm for mild mood dips, anxiety, insomnia, nervous indigestion, restlessness, inattention, mental decline, hyperactivity, heart palpitations, atrial fibrillation, high blood pressure associated with nervousness/stress and viral infections.

Hot water extracts have antiviral properties, providing relief for colds/viral respiratory infections and topically counters herpes virus/cold sore lesions, with antiviral activity confirmed in both laboratory and clinical trials. It is a cooling diaphoretic which can help reduce fevers. And the phenolic compounds bind with the viral receptors, blocking the virus from attaching to host cells and replicating. For herpes simplex type 1 and type 2, lemon balm oil can be applied topically in addition to consuming the tea or tincture internally.

Lemon balm’s hormone-regulating effects have been well-documented in the laboratory. Freeze-dried water-based extracts have been shown to inhibit many of the effects of thyroid-stimulating hormone (TSH) on the thyroid gland. In laboratory studies, it interfered with thyroid stimulating hormone binding to plasma membranes and inhibited iodothyronine deiodinase in vitro. It also inhibits the receptor-binding and other biological activity of immunoglobulins in the blood of patients w/ Graves’ disease, a condition that causes hyperthyroidism. So, lemon balm is helpful for hyperactive thyroids, but it is not recommended for hypothyroid conditions, at least not in regular therapeutic doses (note that many of the indications described in the above paragraph such as restlessness, anxiety, hyperactivity and heart palpitations are symptoms of hyperthyroidism).

Find Lemon Balm in our Happy Hour Tea, Lavender-Lemon Tea, Sparkling Mind Tea, Women’s Tonic Tea, and Wise Woman Tea

As a carminative, lemon balm relieves dyspepsia, flatulence, bloating and intestinal cramping.  The volatile oils act on the interface between the digestive tract and the nervous system and it has been described by some herbalists as a trophorestorative for the nervous system similar in some ways to milky oats. It is effective for the cramping and spasm of irritable bowel, and gentle enough for gastritis and colicky infants. 

CONTRAINDICATIONS: use caution with hypothyroidism due to its antithyrotropic effects (in vitro). This doesn’t mean that people with an underactive thyroid can never consume lemon balm, they just don’t want to consume regular therapeutic doses of it. Some sources say that lemon balm is an emmenagogue and should be avoided by pregnant women, but occasional use of lemon balm in normal amounts is not likely to cause a miscarriage. Nevertheless, it is wise to use caution since we have no human trials to know for sure. Other contraindications include benign prostatic hyperplasia (animal studies show that one of the volatile oil constituents stimulate stromal growth and stimulate estrogen receptors- is this the concentrated monoterpene or the whole plant preparation that was used in these trials?) And lastly, some sources say to avoid during breast feeding because it can have an antiprolactin effect. (13)

PREPARATION & DOSAGE: Soluble in water, alcohol (with glycerin), and oil. In general, long-term therapy is well tolerated. 

  • Tincture: Fresh leaf (1:2 85% alcohol, 10% glycerin); Dried leaf (1:5 65% alcohol, 10% glycerin); 2-5 ml 3x/ day (fresh plant tincture is best as it quickly loses its potency)
  • Infusion: 1 TBSP dried herb to 1 cup of boiling water. Infuse, covered, for 10-15 minutes. Infusion can be taken several times a day. 
  • Makes a lovely elixir when infused into brandy and honey.
  • Topical preparations work well for burns, blisters, and herpes outbreaks including cold sores. Infused oil of fresh plant can be turned into salve. A few drops of essential oil can be added to the salve/infused oil for added benefit.
  • Lemon balm also makes a lovely hydrosol. Despite the plant being strongly aromatic, there is not much oil in it, so large amounts of plant material are required to produce essential oil. This is why melissa essential oil is so expensive. 

DRUG INTERACTIONS: Barbiturates: increases the hypnotic effect of pentobarbital and the narcotic effect hexobarbital (animal studies).12

ETHNOBOTANY/HISTORY/FOLKLORE: In Greek mythology, the goddess of magic Hecate gave lemon balm to her daughters. The plant’s genus name, Melissa, comes from the Greek word mélissa or mélitta, which means “bee”. The Greeks also believed that lemon balm, or melissa, could promote long life.In ancient Rome, lemon balm was considered sacred in the temple of the Roman goddess Diana and was associated with the feminine, the moon, and water. In Ephesian culture, which worshiped goddesses and modeled its ceremonial life after the honeybee hive, lemon balm was a sacred herb in the Temple of Artemis because bees favored it. In Medieval times, lemon balm was used as a strewing herb and to reduce stress and anxiety, promote sleep, and improve appetite. It was also used to “transmit messages between lovers” because it represented sympathy, possibly due to its use in relaxing medicines. Elizabethan and London citizens included lemon balm in their tussy musy bouquets to help mask the smells of the street. 

REFERENCES:

  1. Parke DV, Rahman H. The Effects of Some Terpenoids and other Dietary Nutrients on Hepatic Drug-Metabolizing Enzymes. Biochem J. 113: 12P, 1969.
  2. Litvinenko, LI, et al., Planta Medica, 1975;27:372.
  3. Aschoff S, Angew Z, Phytotherap., 1981;2:219.
  4. Chalbicz J, Galasinski W. The Components of Melissa officinalis that Influence Protein Biosynthesis In Vitro. J of Pharm and Pharmac 1986; 38(11): 791-4.
  5. Sourgens H, et al., Planta Medica, 1982;45:78.
  6. Soulimani R, et al., Planta Medica, 1991;57:105
  7. Reiter M, Brandt W. Relaxant Effects on Tracheal and lleal Smooth Muscles of the Guinea Pig. Arzneimittel-Forschung 1985; 35 (1A): 408-14.
  8. Mills S, Bone K. Principles and Practice of Phytotherapy: Modem Herbal Medicine. Churchill Livingstone, 2000. p. 172
  9. Woelbling RH and Leonhardt K, Phytomedicine, 1994;1:25.
  10. Mills S, Bone K. Principles and Practice of Phytotherapy: Modern Herbal Medicine.Churchill Livingstone,2000p.172
  11. Brinker, F. Herb Contraindications and Drug Interactions. 3rd ed. Eclectic Medical Publications, Sandy, OR 2001. p 130, 278
  12. Brinker, F. Herb Contraindications and Drug Interactions, 3rd ed. Eclectic Medical Publications, Sandy, OR 2001. p.130
  13. Wisconsin Horticulture Division of Extension, Melissa officinalis https://hort.extension.wisc.edu/articles/lemon-balm-melissa-officinalis/
  14. Medical Herbalism, David Hoffman, 2003.
  15. The Modern Herbal Dispensatory, Thomas Easley & Steven Thorne, 2016. 
  16. Body Into Balance, Maria Noel Groves, 2016.

***These statements have not been evaluated by the FDA. This article is for educational purposes only and is not intended to treat, diagnose, or cure any disease.***

Ashwagandha

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Botanical Name: withania somnifera

Other Names: Winter cherry, Indian ginseng

Description: a small woody shrub resembling eggplant. It has yellow/green flowers yielding small orange/red berries in the fall. The leaves are dull green and oval-shaped. Native to Africa, India and the Mediterranean, ashwagandha prefers dry, subtropical climates.  Ashwa means horse and gandha means smell. Its Sanskrit name loosely translates to “horse essence, suggesting strength & stamina.

Family: Solanaceae

Parts Used: primarily the root, but leaves, seeds and fruit also have history of topical use

Energetics: warming, dry, sweet, bitter, pungent

Actions: calming adaptogen, reproductive tonic, aphrodisiac, anti-inflammatory, antispasmodic, anxiolytic, immunomodulatory, thermogenic, antitussive, galactagogue, sedative, stimulant

Uses: In Ayurveda, ashwagandha is a Rasayana, or a rejuvenative tonic that promotes longevity and overall wellness. Ashwagandha promotes memory and cognition, protects against neurodegenerative disorders, and boosts GABA, promoting neural growth and repair. It is high in iron and can build blood when there is deficiency. It nourishes ojas, increasing sperm count and libido. And it directly nourishes the thyroid gland, making it useful for hypo-thyroid conditions. It calms you down while giving you more energy, helpful for when people have insomnia due to adrenal fatigue. It regulates sleep cycles over time and facilitates a more restful sleep in the long-term. As an immunomodulatory, it can strengthen a weak immune response or calm down a hyper immune response.

Indications: general debility, low libido & fertility, nervous exhaustion, convalescence, arthritis, anxiety, insomnia, neurodegenerative diseases (Alzheimer’s, Parkinson’s, Multiple Sclerosis), loss of memory, loss of muscle, tissue deficiency, autoimmune conditions effecting the muscles & joints (rheumatoid arthritis), iron-deficiency, hypothyroid, general tonic for graceful aging.

Contraindications: Ashwagandha is generally safe when used as recommended, though large doses have been known to cause gastrointestinal upset and have abortifacient effects. Ashwagandha can be stimulating to some; do not try it for the first time before bedtime. Because of its heavy & anabolic properties, it is contraindicated for states of high ama/severe congestion.

Preparation & Dosage:  Traditional Ayurvedic preparations combine the powdered root with ghee, warm milk or honey. Standard dosage is 3-6 grams/day of powder. KP Khalsa recommends 10 g a day to promote a restful sleep. As a tincture, 2 ml , 2-4 times a day. 1 tsp twice daily of herbal ghee or honey.