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Boost energy and calm your mind
Stress is something most of us deal with daily. A little stress can be actually motivating, but when it becomes constant, it can take a toll on our energy, mood, sleep, digestion, and immunity. Over time, this ‘always on’ state leaves the body depleted and less able to bounce back.
Alongside lifestyle habits like regular exercise, a nourishing diet and good sleep, herbal medicine can be a powerful ally. Herbs have been used for centuries to calm the mind, support the body and restore balance. They are particularly helpful in helping the body adapt to and recover from stress.
Here are five herbs that can make a real difference when you’re feeling stressed, exhausted or drained.
Why herbs work so well for stress
Unlike quick fixes such as caffeine or sugar, which can worsen stress in the long run, herbs support the body more sustainably. Adaptogen herbs help the body adapt to stress by regulating stress hormones and restoring energy, while calming herbs relax the nervous system and ease tension. Used together, these herbs can build resilience, improve recovery, and help you feel more balanced in the face of daily challenges.
If you’re pregnant, breastfeeding or taking medication, always check with a naturopath or herbalist before starting herbs.
Best herbs to relieve stress
Ashwagandha – Restores Balance
Ashwagandha is one of the most well-known adaptogens, helping the body adapt to stress and restore balance. It works by calming the nervous system, supporting energy and reducing feelings of anxiety.
Helpful for: When you feel ‘tired but wired’, unable to switch off even when exhausted.
How to take it:
- Powder: 1-2 teaspoons daily, mixed into warm milk, smoothies or water.
- Capsules: 250-500 mg, 1-2 times daily.
- Tincture: Follow the label instructions, typically 2-4 ml daily.
Rhodiola – Boost Mental Focus
Rhodiola is especially helpful if stress has left you mentally drained. It helps regulate cortisol (our main stress hormone) and enhances focus, mood and stamina.
Helpful for: Low motivation, brain fog or fatigue linked to stress.
How to take it:
- Capsules: 200-400 mg daily, usually taken in the morning.
- Tincture: 2-4 ml in the morning, diluted in water or juice.
Rhodiola can be stimulating, so avoid taking late in the day.
Passionflower – Calms Anxiety
If stress makes your mind race or keeps you awake at night, passionflower is a great option. Traditionally used for anxiety and insomnia, it relaxes the nervous system and helps the body switch into rest mode.
Helpful for: Overthinking minds, restlessness or trouble sleeping.
How to take it:
- Herbal tea: 1-2 teaspoons of dried herb per cup, steeped for 10-15 minutes, taken before bed.
- Tincture: 2-4 ml in water, 30-60 minutes before bedtime.
Siberian Ginseng – The Energiser
Siberian Ginseng is an adaptogen that strengthens the body’s resilience to both physical and emotional stress. It supports stamina and helps you recover after periods of pressure or illness.
Helpful for: Feeling depleted, run down, or constantly catching colds when stressed.
How to take it:
- Capsules: 300-500 mg daily, preferably in the morning.
- Powder: 1 teaspoon in water or smoothies, taken in the morning.
- Tincture: 2-4 ml in water, taken in the morning.
Best taken earlier in the day as it can be stimulating.
Lemon Balm – Uplifts and Soothes
Part of the mint family, lemon balm has a calming yet gently uplifting effect. It soothes tension, supports digestion (often affected by stress), and promotes more restful sleep. It’s also great for an anxious mind.
Helpful for: Nervous tension, irritability or stress-related digestive issues.
How to take it:
- Herbal tea: 1-2 teaspoons of dried leaves per cup, steeped 10-15 minutes, 1-3 times daily.
- Tincture: 2-4 ml in water, up to 3 times daily.
- Capsules: Follow label instructions, typically 300-500 mg, 1-3 times daily.
Got a health issue you want to resolve? Ready to take charge of your family’s health or explore a career change?
Take your herbal knowledge further
Stress doesn’t have to take over your life. Using herbs thoughtfully can help you manage daily pressures, support your energy and restore balance naturally. Whether you’re looking to feel more resilient, sleep better or lift your mood, learning how to work with these plants safely can be transformative.
If you’re curious to deepen your knowledge and gain practical skills, explore our Herbal Medicine courses. These courses give you the tools to use herbs effectively, whether for your own wellbeing or to help others.
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