When the weight of the world feels like too much to bear, herbal allies can provide much-needed aid to an overtaxed nervous system. The following botanicals are generally gentle but effective and can be used regularly in supportive teas.
It's important to note that while plants can play an assistive role, minimizing stressors in our day-to-day lifestyle is key. Our nervous system evolved to respond to imminent danger ~ but the body does not reliably distinguish between psychological stressors and physical harm. This means that modern day burdens, like watching triggering news, arguing on social media or worrying about finances, can all activate stress pathways even if our safety is not being threatened.
NERVOUS SYSTEM REGULATION
In ancient settings, stressful situations rarely dragged on without eventual resolution. But most of our pressing modern worries never fully go away (the news drones on, we still have to think about money) ~ so our nervous system is left partially activated, because we never feel that the threat is truly over.
This is why having boundaries around the non-essential stressors in our lives is actually critical for sustaining our nervous system. While most of us probably cannot fully tune out the news or stay offline, creating better habits around our consumption allows us to engage with outside stimuli from a more grounded place.
RITUALS FOR SUSTAINING THE SYSTEM
Healthy boundaries for your nervous system (when you are not in harm's way) may look like choosing to consume news only during specific times and for a specific duration each day (such as for 30 minutes after breakfast). It's best to avoid stressful content while you're eating, since an activated nervous system will not digest food as well. Staying off screens for a half hour upon waking and prior to bed are also good habits. Stressful content first thing in the morning can set a negative tone for the day, and can prevent us from getting restful sleep at night.
Finding moments each day to reset the nervous system improves our ability to assimilate nutrients from food, get better quality sleep, and keep our immune system functioning properly. Small rituals like cooking a healthy meal, connecting with a loved one, enjoying a craft, sitting in nature, walking, dancing, meditation & physical touch all help to root us in our bodies and give our brain a much needed break from the woes of the world.
HERBAL ALLIES
The following herbs can be enjoyed in tea to ease stress and anxiety. Sip them solo, pair them or blend them all together. To brew loose leaf tea, cover herbs with a cup of just boiled water and steep (ideally covered) for 5-10 minutes until cool enough to drink. Specific doses are below, but you can generally use 1 tsp of the following herbs per cup of water for a gentle tea, and up to 3 tsp for a stronger brew.
OATSTRAW
The stalk of the oat plant, Avena sativa (the same plant that gives us oatmeal), Oatstraw is sweet, warm, and gently tonifying herb that helps to nourish & restore the nervous system. Use it for anxiety & depression due to stressed, overtaxed nerves, to promote restful sleep, and strengthen overall weakness due to nervous exhaustion.
Dosage: 1-3 tsp dry herb | Cautions: none reported
CHAMOMILE
Sweet, bitter & cool, Chamomile flowers come from the Matricaria recutita. This herb calms the mind & eases tension, helping to relieve irritability, stress, insomnia, and physical or emotional oversensitivity. It's useful for alleviating pain, including nerve inflammation, headaches, muscle tension & menstrual cramps. Digestion that weakens with emotional stress can also find solace in a cup of chamomile tea.
Dosage: 6-14 grams dry herb | Cautions: with sedatives & blood thinners and during pregnancy
LEMONBALM
The lemon-scented leaves & flowers of Melissa officinalis are sour, bitter & cooling. Lemonbalm relaxes tension and lifts the spirits, and is particularly helpful for easing symptoms of anxiety, mild depression, restlessness & irritability. It also calms the nerves to relieve indigestion & insomnia due to tension & stress.
Dosage: 2-3 tsp dry herb or 4-6 tsp fresh herb | Cautions: with sedatives, thyroid issues & medications; avoid while pregnant & breastfeeding
LAVENDER
A wildly versatile botanical, the flowering tops of Lavandula angustifolia are bitter, pungent, and possess both a cooling & warming potential (depending on how it is used). Lavender is a classic herb for calming the mind, helping to lift depression and relieve restlessness & irritability due to stress. It also relieves stress-related headaches & migraines, and encourages restful sleep.
Dosage: 8-12 grams dry herb | Caution: with sedatives; avoid while pregnant & breastfeeding
CONTINUED LEARNING
To better understand how to use herbs safely and appropriately for your body, check out our Herbal Teas for Wellness Course.
SOURCES
Medical Herbalism by David Hoffman (2003)
The Energetics of Western Herbs by Peter Holmes (2006)