#WELLNESSWEDNESDAY
As I sat reflecting on ways to invite more calm into my own personal life, I realized that unfortunately stress has become a constant companion for many of us. Always sitting on our shoulders or tightening up our backs, stress has become the annoying friend none of us have asked for. Whether it’s due to work, personal relationships, or the constant bombardment of information, stress can take a serious toll on both our mental and physical well-being. Although conventional medicine often offers prescriptions as the only means to address stress and anxiety, an increasing number of people are looking to nature for relief. Herbal remedies have been used for centuries to calm the mind and restore balance, and many of these plants are just as effective today as they were before. So, if you’re looking for natural ways to manage stress, you’re in the right place! This post is dedicated to helping you explore some of the herbal remedies for stress relief, and how you can incorporate them into your daily routine.
While the information in this post is supported by research and my own personal experience as an herbal healer and wellness instructor, it is in no way meant to act as medical advice. I strongly encourage you to do your own research and pay attention to what resonates with you and your body before diving in, especially if you are already taking medication or have other underlying health conditions. While reconnecting with the herbal remedies of our Ancestors can be extremely fun and rewarding, we want to remember to do so mindfully and in a way that supports, not harms. So commit to doing your own additional research and let’s jump in to learn about some calming herbs!
1. Chamomile: The Gentle Calming Herb
Chamomile has earned a reputation as one of the most effective herbs for calming the mind. Most commonly consumed in the form of tea, chamomile is known for its mild sedative properties, making it an excellent choice for those dealing with mild anxiety or trouble sleeping.
Chamomile contains antioxidants like apigenin, which binds to specific receptors in the brain that help promote relaxation and reduce anxiety. Whether you drink chamomile tea before bed or sip it throughout the day, this soothing herb can help you manage stress with minimal side effects.
How to Use Chamomile for Stress Relief:
- Brew a cup of chamomile tea and enjoy it in the evening to wind down.
- Use chamomile essential oil in a diffuser for a calming effect in your home or workspace.
- Look for chamomile-based supplements or tinctures for a more concentrated dose.
2. Lavender: The Aromatic Stress-Reliever
Lavender is one of the most beloved herbs when it comes to relaxation. Its distinct fragrance is widely used in aromatherapy to alleviate anxiety, promote better sleep, and reduce stress levels. Scientific studies have shown that lavender can lower cortisol levels (the body’s primary stress hormone), making it a great choice for those seeking a natural remedy for stress.
One of the easiest ways to use lavender is through its essential oil. Diffusing lavender oil in your home can create a calming atmosphere, while applying a few drops to your pillow can help you relax at bedtime. Lavender tea is another soothing option, or you can even add a few drops of oil to a warm bath for a full-body relaxation experience. If you prefer an option you can carry with you throughout your day, I invite you to consider my lavender essential roll on personally blended with intentions of peace and calming vibes.
How to Use Lavender for Stress Relief:
- Diffuse lavender essential oil in your bedroom or office to reduce anxiety.
- Add a few drops of lavender essential oil to your bath for a calming soak.
- Drink lavender tea or take lavender supplements as needed for relaxation.
3. Ashwagandha: The Adaptogen for Stress and Energy
Ashwagandha, often referred to as “Indian ginseng,” is a powerful adaptogen—meaning it helps the body adapt to stress and restores balance to various systems. Unlike calming herbs like chamomile or lavender, ashwagandha works more deeply by supporting your body’s stress response and promoting overall wellness.
Studies suggest that ashwagandha can help reduce cortisol levels, decrease anxiety, and improve mood. It has been used for centuries in Ayurvedic medicine to combat physical and mental exhaustion, and its ability to promote energy while lowering stress makes it an ideal herb for those struggling with burnout or chronic stress.
How to Use Ashwagandha for Stress Relief:
- Take ashwagandha supplements in capsule or powder form.
- Add ashwagandha powder to smoothies or teas.
- Look for ashwagandha tinctures for a more concentrated dose.
4. Lemon Balm: A Calming Citrus Herb
Lemon balm, a member of the mint family, has been shown to have significant stress-relieving properties. This herb has a light, citrusy scent and is known for its ability to calm the nervous system. It is often used to ease anxiety, reduce insomnia, and improve concentration during stressful times.
Lemon balm works by boosting the production of gamma-aminobutyric acid (GABA), a neurotransmitter that helps calm the brain. It can also support digestion, which is helpful when stress leads to stomach issues.
How to Use Lemon Balm for Stress Relief:
- Brew lemon balm tea and enjoy it throughout the day.
- Take lemon balm extract or capsules for a more potent dose of its calming effects.
- Use lemon balm essential oil in a diffuser or apply topically (diluted with a carrier oil) to ease tension.
5. Passionflower: The Natural Sleep Aid
Passionflower is another herb that shines when it comes to managing stress and anxiety, especially in relation to sleep disturbances. It has been shown to help improve sleep quality by increasing the levels of GABA in the brain, which promotes relaxation and reduces feelings of anxiety. Passionflower can be particularly beneficial for people who experience racing thoughts or insomnia due to stress.
While passionflower is often used in tea blends, it can also be taken in tincture or capsule form for those seeking a stronger, more targeted effect.
How to Use Passionflower for Stress Relief:
- Drink passionflower tea an hour before bed to promote relaxation and help you fall asleep.
- Use passionflower tincture as needed during particularly stressful moments.
- Take passionflower supplements to support overall anxiety management.
6. Holy Basil (Tulsi): The Sacred Stress-Buster
Holy basil, also known as tulsi, is another adaptogen that has been used for centuries in Ayurvedic medicine to reduce stress and promote well-being. Holy basil works by balancing the body’s stress response, lowering cortisol levels, and boosting the immune system. It is particularly effective for those who experience stress-related health problems such as digestive issues or hormonal imbalances.
Holy basil has a long history of use as a tonic for the mind and body, and its benefits extend beyond stress relief to improve overall vitality and energy levels.
How to Use Holy Basil for Stress Relief:
- Drink holy basil tea or take holy basil supplements to manage stress.
- Use holy basil essential oil in a diffuser to create a calming environment.
- Add holy basil to your diet by incorporating it into soups or stews, or using it as a seasoning in dishes.
7. Valerian Root: A Relaxant for Mind and Body
Valerian root is widely known for its calming properties, especially in terms of supporting better sleep. It works by interacting with the GABA receptors in the brain, similar to other relaxing herbs like passionflower and chamomile, but its effects tend to be stronger.
Although it is primarily used as a sleep aid, valerian root can also help alleviate anxiety and tension, making it an excellent choice for those who experience both stress and difficulty falling asleep. If you’re dealing with chronic stress and need something to help you unwind at the end of the day, valerian root could be a powerful ally.
How to Use Valerian Root for Stress Relief:
- Take valerian root in capsule or tincture form before bed to improve sleep.
- Drink valerian root tea to calm anxiety during the day or evening.
- Use valerian root sparingly, as its potent sedative effects may cause drowsiness.
Get Started.
Whether you’re new to natural stress relief or looking to expand your herbal toolkit, there’s no better time to start. Try incorporating one of these herbs into your routine and see how they work for you. Again, while none of these suggestions are intended to act as or replace medical advice, they are natural resources that you can choose to try for additional support as herbal remedies offer a natural and gentle approach to stress management. Whether you need help unwinding after a hectic day or seeking long-term solutions to lower chronic stress, there are numerous herbs that can support your journey to a calmer, more balanced life. By incorporating these herbs into your daily regimen—whether through teas, tinctures, essential oils, or supplements—you can find a natural way to soothe your mind, improve your mood, and restore your sense of calm. Give yourself permission to take a step back, breathe deeply, and embrace the healing power of nature!
ABOUT LA’TASHA KIONGOZI
EXHALE Social welcomes our newest contributor La’Tasha Kiongozi curator of our Wellness Wednesday series. La’Tasha Kiongozi is a poet, educator, healer, and sacred artist committed to mindfully savoring the joys of life. They advocate for self expression and honor creativity as medicine. Through their writing and healing remedies, they hope to inform, encourage, and inspire all they cross paths with to flow in holistic wellness and abundance. When they are not brewing herbal medicines or showcasing their work at conferences and workshops, La’Tasha can be found playfully exploring the world, gazing up at the stars, or immersed in a good book. Connect with La’Tasha and explore their work and offerings.
EXHALE Social 