Society today dictates that our minds and often our bodies are on constant alert. We are constantly doing something and due to the ease of communication, many things are often coming at us at once. This is not a peaceful state of being for anyone and it contributes heavily to anxiety and a restless mind, which then impacts our sleep and overall health. This is a state of chronic stress and one of the reasons why there is so much illness, mentally and physically. Truth be told, the solution lies within a change of lifestyle and eliminating that pace which we believe is essential. However, there are very potent herbal options that can help curb our anxiety, settle our minds, and help to induce rest so our body can heal.
Chronic stress is a major epidemic in today’s society, brought on mostly by technology and our ever increasing addiction to being in the ‘know’ and in front of others, even on a screen. Our minds are constantly working and this thought process can be hard to shut off at times. Truthfully, most of what is in our minds is not even essential, but more about something from the past or the future. Worry and fear tend to surround those ideas in our heads like a blanket.
Research has revealed to us the major damage that chronic stress can have upon our body. The damage is far reaching, not just contributing to exhaustion or fatigue, but predisposing us to colds and infections, and even other health conditions from allergies to cancer. If you watch the television now and again, it is not hard to see the mass advertisements for medications that are used for everything from psoriasis to IBD, rheumatoid arthritis to cancer. While all of these medications are strictly palliative at best, they do highlight the fact that we as a society are not healthy. Then there are the commercials for sleep medications, supplements, and expensive mattresses to ease your worries.
As a society, we are very sick and it is all a direct result of our lifestyle choices and beliefs.
The good news is that these are choices and just like you can choose what to eat for lunch, you can choose a different path in life. If that lifestyle is not working for you, meaning it is creating more stress and misery, then you can choose differently. Not easy, but it is possible. For most, this lifestyle change is something gradual and even in my life, it is something that has taken close to a decade to initiate and every day there is a little bit of growth. I enjoy what I do, as do many in society, but even in my position, there is a constant need to help another and with that need is a feeling of responsibility to help that other. Again, another truth, information can be provided but it is up to that individual to initiate, implement, and take responsibility. This is part of the problem with our pharmaceutical industry, constantly creating a new drug or option to ease your pain. They do this because ‘we’ want it and often demand it.
No matter which path you take, you cannot continue down the same road. This is the definition of insanity. You cannot take a sleep aid and continue a stressful lifestyle. You cannot change your diet and continue that same stressful lifestyle. You cannot take an herb and continue the same lifestyle. Those options may provide some measure of benefit but in order to stop the damage, you have to stop the cause.
Herbs to me are a happy medium. When used consciously and wisely, they can help us to get over the bump so to speak. They are not like medications, but instead they directly support a return to a state of health. When it comes to chronic stress and anxiety, the herbal options are many. Not every herb mentioned here is for every person and the only way to find out how you respond is to take that herb for a short period. These herbs not only help to settle our minds and reduce the stress response in the body, helping to restore balance, but they also provide antioxidant support, aid to reduce inflammation, and support our overall health. For me personally, these herbs can help to take the edge off and settle my mind. When my mind is settled, I tend to see ‘truth’ and usually that means that I can now see that whatever I was reacting to is really not that important. These herbs help me to focus and allow my body to settle and heal.
One caveat before I move onto specific herbs. Our gut or digestive system is intimately tied into our mental well being, which includes not just how we respond to our environment, but how much anxiety or depression is present. Our gut and the microbiome present is directly linked to every health ailment from cancer to Alzheimer’s, Parkinson’s, and other cognitive issues. Thus, in times like this, it is wise to watch what you are eating and drinking. Those food and beverage choices can either benefit or harm our digestive microbiome. Another interesting truth when one looks at the big picture today, seeing the epidemic of mental illness, and also the improper food choices most of us are making. When it comes to the herbal choices I will mention, it is also interesting to see in research how many of these herbs directly impact the digestive microbiome, which may be partly how they work upon our body.
Here is my list for personal ‘go-to’ herbs or nutrients to aid in settling my mind and aiding with rest:
Ganoderma lucidum (Reishi): This is one incredible mushroom that has been used for centuries to help restore and maintain health on many levels. It is considered by many to be the ‘king’ of medicinal mushrooms and is primarily used to help settle the mind (shen in TCM) and promote relaxation. Of course there are many other research proven benefits ranging from immune support to digestive microbiome balance. Reishi also has research benefits regarding cardiovascular health, blood pressure regulation, and even mental well being, usually linked back to the digestive microbiome benefits and impact on inflammation in the body. Click here for Reishi
Blue Skullcap (Scutellaria lateriflora): This is another very interesting herb and one that often originates from here in the United States. Blue skullcap was originally used for neurological conditions and even treatment for rabies, but the benefits to the mind and that neurological aspect can be incredible. Blue skullcap can be used to help settle the mind and ease anxiety. It is really nice to help cool the body down and pull accumulating heat and energy down from the head, thus beneficial for migraines, tension headaches, neck stiffness and even high blood pressure. It is very mild in action and can be used to help ease anxiety, calm the mind, and induce a state of relaxation. Of course, there are antioxidant and anti-inflammatory benefits through phytochemicals present in the herb, which is how many of the clinical benefits are created. Click here for Blue Skullcap.
Bacopa monnieri: Bacopa is another very interesting herb primarily used in Ayurvedic medicine to benefit the mind, cognition, and memory. Bacopa has many proven research benefits regarding memory, cognition, and even other conditions like Alzheimer’s and Parkinson’s disease. It can help to ease anxiety and depression due to these neurological benefits. Many alternative practitioners will recommend a three herb combination prior to sleep at night, which is Bacopa added to Blue Skullcap and Reishi mushroom. For some this is perfect, but for others it may be a little bit of overkill. One word about Bacopa is that while it is cooling and settling to the body, it is also drying. Thus if problems like dry mouth or throat become an issue, or skin problem or constipation, it may be wise to look into herbs that tonify moisture or the Yin aspect of your health. Click here for Bacopa.
Schisandra chinensis: Schisandra is a widely used herb in Traditional Chinese medicine and while there are many clinical benefits, its use is mainly targeted at anxiety, calming the mind, and cardiovascular health. Schisandra is a berry which is traditionally taken by many to promote overall health in the body through several mechanisms. In Traditional Chinese Medicine, Schisandra is viewed as benefiting the kidney, lung, and the heart through a warming action imparted by the herb. It is full of antioxidants and phytonutrients that reduce inflammation, and is well researched. Schisandra is viewed by many as being a tonic, but there is much more to the herb. Schisandra is a tonic herb, but helps to astringe or ‘dry-up’ leakage of fluids from the body, which could include lung congestion, excess urination, vaginal discharges, night sweating, excessive thirst, and diarrhea. It is also a ‘Qi’ or energy tonic, helping to increase energy and cellular function, while supporting the immune response. Schisandra is also a nice ‘heart’ tonic, helping to ease our minds, settle the spirit and benefit cardiovascular health. Schisandra is a part of the herbal formula Cur-OST HU Ultimate along with other adaptogens. Click here for Schisandra.
Ashwagandha: Ashwagandha is an herb primarily used in Ayurvedic medicine and touts a long list of clinical benefits based on research ranging from memory and cognitive health, to anxiety and depression, to cancer. Ashwagandha can help to settle the mind and benefit the body on many levels, providing tremendous antioxidant and anti-inflammatory support. Many benefit from Ashwagandha, but one word of caution. Ashwagandha is a warming, drying, and mildly stimulating herb for some people. The way that you react to this herb, as with all herbs, is really dependent upon your constitution and what your current status is. The ideal person for Ashwagandha is one that is worn down, fatigued or exhausted, and in need of a mental break and a lift to the mind and body. It can be coupled with other herbs for enhanced benefit and if dryness is noted, as with Bacopa, it is wise to utilize Yin herbs or foods to replenish that aspect of your being. Click here for Ashwagandha.
Lion’s Mane (Hericium erinaceus): Lion’s mane is a unique medicinal mushroom that has calming, cooling, and rejuvenating properties to the body. Lion’s mane is well researched not just for anxiety related disorders, but for other neurological ailments from depression to Alzheimer’s disease. The mushroom has unique antioxidant and anti-inflammatory properties, but more specifically Lion’s mane has been shown to directly impact nerve function and potentially nerve healing and regrowth. Click here for Lion’s Mane.
Lemon Balm Extract (Melissa officinalis): Lemon balm is a well known herb when it comes to anxiety and the mind. It can be a very beneficial herb to help reduce anxiety and promote relaxation. Lemon balm is cooling to the body but can be drying for many, which takes us back to the Yin component of our health and similar herbs like Bacopa and Ashwagandha. Lemon balm is one of my personal ‘go-to’ herbs, especially if I am feeling agitated and ‘hot’, but I am mindful of how my body responds, as this may point me in the direction of needing more Yin or moisture in my body. Click here for Lemon Balm
This is my short list of herbs that can benefit anxiety, stress, and our minds. Many of these herbs I personally take on a daily basis, especially prior to retiring for the day in bed. Most can be combined if needed, but just monitor the dose you are taking and how your body reacts. Generally, if you choose to combine herbs, the required dose for each will be reduced. Keep in mind that while these herbs are more beneficial to the body and health, as compared to a pharmaceutical, they cannot override an unhealthy lifestyle.
Author: Tom Schell, D.V.M, CVCH, CHN
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