If you’ve been feeling like you’re constantly running on empty, or if anxiety, stress, or overwhelm is your middle name, at least know that you’re not alone. The pressure to “do it all” is real—and seems to be even more amplified as we approach the holidays.
There are so many ways that we can ease the pressure—first by remembering that we are enough, and that we don't have to go crazy with giving, giving, and giving more. In fact, my mantra for this year is KISS—keep it simple, sister! From pot-luck Thanksgiving dinner, to a single, simple gift for each of my kids, to a staycation—I'm looking for ways to decompress the stress.
One powerful daily ritual for decompressing stress is a cup of tea. The slow art of breathing in the aroma, the slow sip, the beauty of a tea cup, the 15 minutes to do nothing else..... In fact, in my medical practice, if a patient tells me she doesn't have 15 minutes to sip tea, I ask her how she's going to manage the rest of her healing protocol.
Herbal medicines also offer a natural, effective way to support our mental health, calm the nervous system, and foster emotional resilience. Herbs have been used for centuries to help balance our mood, ease anxiety, and nurture our emotional well-being. Some herbs can work holistically, addressing both the body and the mind to support long-term mental and emotional health.
Here are some of my go-to's, whether as teas, tinctures, or even capsules.
1. The Role of Adaptogens: Strengthening Resilience
If you’ve never heard of adaptogens, I want you to know these are some of the most powerful herbs when it comes to supporting mental and emotional health. Adaptogens are herbs that help the body adapt to stress and bring balance to our systems—both physically and mentally. They work by regulating the stress response, helping to calm the nervous system and reduce feelings of overwhelm.
One of the most well-known adaptogens is ashwagandha. This herb has been shown to reduce cortisol (the body’s stress hormone) levels, which can significantly help with anxiety and stress. Ashwagandha has the unique ability to both calm and energize the body, helping you find balance in moments of stress.
Another fantastic adaptogen is holy basil (also known as Tulsi), which is known for its ability to ease anxiety, support emotional balance, and enhance mental clarity. It’s often called the “queen of herbs” for its calming, restorative effects on the nervous system. If you’ve been feeling like your mind is always racing, this herb can help you feel more centered and at peace.
And then there’s rhodiola. This herb not only helps with physical endurance but is also amazing at reducing mental fatigue and improving your mood during periods of intense stress. If you’re dealing with burnout, rhodiola can help lift your spirits and give you the mental resilience you need to push through the most stressful moments.
2. Calming the Nervous System: Nervines for Anxiety and Stress Relief
Anxiety is one of the most common mental health struggles women face, and it often goes hand-in-hand with physical health problems. When we’re anxious, our bodies are in a constant state of fight-or-flight, which can exacerbate things like insomnia, digestive issues, and even pain.
Herbs like lavender, chamomile, and lemon balm are wonderful for calming the nervous system. Lavender, in particular, has long been recognized for its ability to reduce anxiety and promote relaxation. It’s widely used in aromatherapy for its soothing effects, but you can also drink it as a tea or take it in capsule form to relieve anxiety and stress.
Chamomile isn’t just for calming an upset stomach—it’s also fantastic for easing anxiety and promoting restful sleep. Studies have shown that chamomile extract can help reduce symptoms of generalized anxiety, making it a safe and effective alternative to prescription medications.
Another herb worth noting is lemon balm, a member of the mint family that’s known for its mood-lifting and calming properties. It can help reduce symptoms of anxiety and depression, calm the nerves, and promote better sleep.
These herbs don’t just mask the symptoms—they nurture your body’s innate ability to relax, giving you sustainable relief that builds over time.
3. Supporting Mood Balance: Finding Emotional Harmony
Our emotional well-being is deeply connected to our hormones, gut health, and even our nervous system. When we’re experiencing emotional lows or swings, it’s often a sign that something deeper is out of balance. The good news? Herbal medicine can support mood balance in ways that are gentle, effective, and sustainable.
St. John’s Wort is an herb that’s particularly well-known for its ability to lift the mood and relieve feelings of sadness or depression. It’s often used as a natural remedy for seasonal affective disorder (SAD), but it can be helpful for anyone dealing with low mood or feelings of despair.
For those who experience emotional ups and downs related to hormonal changes (whether due to PMS, perimenopause, or other reasons), Vitex (Chaste Tree Berry) can be incredibly helpful. This herb has the ability to regulate the hormonal fluctuations that often lead to mood swings, irritability, and feelings of emotional instability.
Passionflower is another herb that can help with mood balance, particularly when feelings of anxiety or nervousness are keeping you from experiencing peace. It works on both the physical and emotional aspects of stress, calming both the body and the mind. -Dr. Aviva Romm