Curious about natural ways to reduce stress and anxiety?  

This post shares information on Ashwagandha, Chamomile, Oats, Skullcap and Valerian. 

The following information is provided for your knowledge. I am not a medical doctor and cannot prescribe you a specific herb or remedy. I am however a home herbalist and have studied plants for over 8 years. I am sharing commonly known knowledge that I have collected over the years. I will provide you a list of resources at the end. I encourage you to do your own research. Consult with your doctor or holistic health provider before taking herbal medicine. *If you are pregnant or plan on becoming pregnant make sure to consult with your doctor before using herbal medicine. *

Stress and anxiety are present in most people to some degree. This is normal on some levels are they developed as an evolutionary response to keep us alert and safe. In our modern world, we are triggered by a plethora of events, people, and things. In this section, we will discuss herbal allies that can strengthen your nervous system and help you to develop resilience. As we know it may not always be possible to reduce the stress in our lives or the world around us but we can learn to create greater inner calm and peace by changing how we respond to stress. The most important aspect of stress is how we choose to respond to it.

 
Herbs contain concentrated nutrients such as vitamins and minerals which can play a vital role in supporting our nervous system. They can be seen as a link between our daily nutrition and higher intelligence. Herbs have an inherent ability to channel life energy by connecting to those places within us that are disconnected and in need of healing. It is important to note that herbs do not work like allopathic medicine which can “deaden” your nervous system's response to stimuli. Herbs work in a holistic way with the systems of the body to tone and strengthen the nervous system. Supporting your body with herbs can be a gentle yet effective way to reduce stress, anxiety, and insomnia as well as restore vitality to the nervous system.

 
In this post I will introduce herbs that can assist the nervous system in being more adaptable, harmonious and resilient. The herbs here are meant to be an introduction and not an exhaustive list. There are many other herbs that can positively affect the nervous system and help you to be more resilient. It is always advisable to speak with a healthcare practitioner or a professional herbalist before starting any herbal routine. 

Ashwagandha (Withania somnifera)

  Ashwagandha is highly respected adaptogenic herb with nourishing qualities. An adaptogenic herb has the capacity if used over a period of time to increase the body's ability to deal with stress, anxiety and depression. It is tonifying and nourishing for the nervous system and can be useful for sleep and insomnia issues. If you are trying to gain weight ashwagandha when combined with ghee or coconut oil can assist you in absorbing fats better. This wonderful herb can promote general well-being and increase stamina. It is used in many sexual tonics, aphrodisiacs, and reproductive formulas. The following recipe is wonderful for having helping people to fall asleep and is best served at night. Not to be used while pregnant. 

Ashwagandha Tea Recipe:

• 1 cup milk (your choice) 1 teaspoon powdered ashwagandha root
• ½ teaspoon ground cinnamon 
• ½ teaspoon honey or maple syrup (if desired)
• 1 teaspoon ghee or coconut oil (optional)
  Directions: Warm the milk, then mix in the ashwagandha, cinnamon, and honey. Stir to blend. Sip slowly. 

Recipe Credit: Rosemary Gladstar

*You can also combine this herb with ginger, cardamon, or other warming spicy herbs. It is fabulous in a chai recipe*

Picture is oh my ashwagandha chai made with coconut milk and topped with cinnamon!

If you are looking for ashwagandha tincture my friends @mountainjewel have it listed on their etsy! 

Chamomile- German: (Matricaria chamomilla) or  Roman: (Anthemis nobilis)

Soothing for both the stomach and nervous system Chamomile has been safely used for hundreds of thousands of year. (For real). It is safe to give to children and the elderly unless you have a ragweed allergy. The bitter compounds of Chamomile help to make it effective as a treatment for stomach disorders. If you plan to use it as a digestive bitter it is best drank 3-4 times a day. It is perfect as a tea to help you fall asleep. It has relaxing qualities and is very soothing for children. If you have a nervous system that has “pent up” energy this might be a great ally for you. 

“Chamomile is not only gentle and powerful, it seemingly does a thousand and one different things, from soothing the nervous system, relieving muscle tension, and addressing cold and flu symptoms, to promoting digestion and modulating inflammation.” -Rosalee De La Foret 

Basic Recipe for Chamomile:

Take 1 quart of boiling water and pour it over 1 ounce of Chamomile flowers. Tightly cover it. Allow this to steep for 5-20 minutes. 

Chamomile is commonly sold in tea bags as well. I like to use 2 tea bags if I am brewing it this way. Always cover it and allow to brew for at least 5-10 minutes. As an added bonus you can take the cooled tea bags and use them on your closed eyes to help calm your mind. 

Oats (Avena sativa {cultivated} and Avena fatua {wild})

Oats come in a few forms that are used in herbal preparations. I have referred to “milky oats” in a few of the presiding herbs. This is the top portion of the plant that is harvested before it has ripened. When purchasing oats it should specify milks oats or milky oat tops. These green milky oat tops are very rich in calcium, silicon, chromium, magnesium and B vitamins. This part and the oats used in oatmeal are considered among the best tonic herbs for the nervous system and are also great for the cardiac system. Oats that are used in oatmeal are the ripened part of this plant which are also soothing and nutritious. This plant is well known for its use in the treatment of stress and anxiety. It can also be beneficial to help restore vitality, help lift depression, and reduce irritability. 

You can enjoy oats as a nourishing tea or an infusion. Combines well with nettle. Both milky oats and store bought oats can also be used in an herbal bath. 

Skullcap (Scutellaria lateriflora) AKA American Skullcap

 Skullcap is a great ally for people with “monkey mind” as it can help to calm an overactive mind. If you are up late worrying and find you have trouble falling asleep this herb may be a great ally for you. If you are under a lot of mental stress a combination of skullcap, milky oats and passionflower may be of use. Skullcap can be consumed as a tea, capsule or tincture. It combines well with valerian root tincture as a aid for falling asleep. Skullcap can be useful in lessening menstrual cramps, nervous tension, anxiety, and insomnia. This herb is safe for extended usage. It is a member of the mint family.

For menstrual cramps combine it with nettles and red raspberry leaf. Note: do NOT boil this herb. It is best as an infusion. Pour boiling water over it, cover and let steep for 20 minutes. 

Valerian (Valeriana officinalis):

Valerian root is an antispasmodic, analgesic, anti-anxiety and muscle relaxing herb powerhouse! This herb is also great for insomnia. It is relaxing to both the peripheral and central nervous systems. Studies have shown that one way Valerian root works is by depressing activity in the brain and spinal cord. This action can be beneficial for those who would like to fall asleep easier.  If you have muscle pain that is associated with high levels of stress or tension, valerian root may be specific in its actions to support healthy stress levels. Valerian can be made as a tea, capsules or tincture. I personally do not like the smell of dried valerian root so I always use it in tincture form. Valerian root is safe and non-habit forming. 

It is nice when taken with warm water if you are using the tincture form. I try to take it about an hour before bedtime and then again at bedtime. It is important that you know for me this herb effects can last 8 hours so if you are using it for sleep it is best on nights when you don’t have to wake up for at least 8 hours.

Note: There are a small amount of people (about 10%) who respond to the stimulating properties of this herb...if this is you please discontinue use of it. 

Resources:
Free List of Herbs by Rosalee de la Foret http://www.herbalremediesadvice.org/Herbs.html

Herbs for Stress & Anxiety: How to Make and Use Herbal Remedies to Strengthen the Nervous System by Rosemary Gladstarhttps://www.amazon.com/Herbs-Stress-Anxiety-Remedies-Strengthen/dp/1612124291

Herbal Wise (Wise Women Herbal) by Susun Weed https://www.amazon.com/Healing-Wise-Woman-Herbal/dp/0961462027/

Zine:Ease Your Mind: Herbs for Mental Health a zine by Janet Kent of Medicine County Herbshttp://www.medicinecountyherbs.com/ease-your-mind-zine.html