Some would say we live in a stressful world. If nothing else, many of us perceive our world as being stressful, whether we are working long hours, have a high-pressure job, are raising kids, being bombarded with information, or feeling the effects of a tightening economy or violence happening in communities around the world, what we perceive as stressful creates a stress response in the body. As the holidays approach, many feel the stress of bringing together family and the additional demands on our time.
So, what do we do about it? Well, there are many things that have been shown to lower the stress response or effect on the body and psyche. Exercise, deep breathing (remember to breathe!), eating a balanced diet, and doing things you enjoy, are all good daily practices.
Herbally, there are many good approaches to stress. When looking at herbal approaches to stress relief, the adrenal glands and the nervous system are the primary targets. The adrenal glands are located on top of the kidneys and produce some hormones, including the “fight or flight” hormones epinephrine (adrenaline) and norepinephrine (noradrenaline), and the stress hormone cortisol. The adrenal glands become overworked when we are under prolonged periods of stress because, evolutionarily speaking, these hormones are only supposed to be produced for short periods in response to a threat.
A category of herbs known as “adaptogens” are used to help the body “adapt to stress”, generally in some way by supporting the adrenal glands and acting on the hypothalamus-pituitary-adrenal pathway from the brain. The ginsengs, including Panax or Asian ginseng, American ginseng, Eleuthero (formerly called Siberian ginseng), Reishi mushroom, Schisandra berries, Rhodiola, Ashwaganda, Holy basil, and Licorice, are some of the most commonly used in the West today. These herbs are generally very safe to use and need to be taken consistently for 2-3 months to notice a lasting effect. I always remind people that it took months or years to get them to the fatigued, stressed, low-immune state they are in today, so to give these herbs some time to work.
For a more immediate effect, “nervine” herbs are used to calm or uplift the nervous system. Stress often leaves us feeling depleted or anxious, so the nervous system needs strengthening and nourishing, and often calming or soothing. Herbs that are nourishing nervines include lemon balm, skullcap, oat pods, chamomile, linden flowers, and St. John’s wort. Uplifting nervines include holy basil, lemon balm, damiana, and St. John’s wort. Take one or a blend of herbs in a tea form to have the added benefit of enjoying a hot beverage to soothe your frayed nerves.
Finally, create a calming and inviting space in your home and office. Colors, live plants, and scents can elicit a sense of calm and well-being, even if it’s not consciously noticed. Pure aromatherapy oils such as bergamot, jasmine, rose, spruce, frankincense, sandalwood, lavender, and chamomile, can relax the body, if even temporarily. People almost always comment on the aroma of my shop and how it smells, and therefore feels, good. Take a moment to stop and smell and taste these helpful plants on your way about your busy life through the holidays and beyond!
Katya Difani is an herbalist and owner of Herban Wellness, an herbal apothecary in downtown Kirkland, 103 Lake St. S. Contact her at 206-330-2171.
