Support for Anxiety, Stress & Difficult Emotions

Aromatic Nervines & Adaptogenic Herbs to Support Your Nervous System

Busy Days & Emotional Overload

Busy days, emotional overload, restless nights: we have all been there. When life feels relentless, stress often shows up in the body long before we fully recognize it in our thoughts. We may feel anxious, fatigued, foggy, irritable, or unable to rest deeply.

God designed our bodies with remarkable resilience, and He also provided natural remedies that can help support us during times of strain. Aromatic nervines and adaptogenic herbs are two such gifts. When used wisely and consistently, they can help nourish the nervous system, encourage balance, and support the body’s natural stress response.

In this post, we will explore how stress affects the nervous system, the difference between adaptogens and nervines, and simple, practical ways to use herbs and aromatics for daily nervous system care.

How Stress Affects the Nervous System

The nervous system is our body’s communication network, coordinating everything from movement and digestion to mood and emotional responses. At its center is the central nervous system (CNS), which includes the brain and spinal cord. Together, they receive sensory input, interpret it, and send signals throughout the body.

Stress, whether physical, emotional, or mental, activates this system. In the short term, this response helps protect us. Over time, however, chronic stress can strain the nervous system and disrupt balance.

Key Brain Areas Involved in Stress and Emotion

• Hypothalamus: Maintains bodily balance (homeostasis) by working with the endocrine and nervous systems, also influencing emotional responses.

• Hippocampus: This handles learning, memory formation, and recall.

• Amygdala: Processes emotions like fear and anger, guiding behavior and decision-making.

• Limbic Cortex: Manages emotional processing, memory, attention, and even social judgment—possibly sparking feelings of happiness.

These systems do not operate in isolation. The brain, gut, and heart are deeply interconnected, which is why emotional stress can affect digestion, sleep, immunity, and energy levels.

What is Stress?

Stress is the body’s response to any demand or challenge. It can be acute: short-lived and situational, or chronic: building slowly over time. Stressors may be physical, emotional, mental, or environmental.

Common Signs of Stress

Physical Signs

• Increased heart rate and blood pressure

• Shallow or rapid breathing

• Muscle tension

• Digestive disruption

Mental and Emotional Signs

• Anxiety or irritability

• Difficulty concentrating

• Changes in sleep or appetite

• Emotional overwhelm or burnout

The Body’s Acute Stress Response

When we encounter stress, the body activates two main systems:

• Sympathetic–Adrenal–Medullary (SAM) Axis: Releases adrenaline (epinephrine) and noradrenaline (norepinephrine) for immediate action

• Hypothalamic–Pituitary–Adrenal (HPA) Axis: Releases cortisol and other glucocorticoids to sustain the stress response

These hormones increase energy availability and alertness while temporarily suppressing non-essential functions like digestion and immune activity (fight or flight response). While helpful in short bursts, prolonged activation can contribute to fatigue, anxiety, inflammation, and burnout.

Chronic Stress and Its Toll

Prolonged stress can wear down the body, especially the adrenal glands, which play a key role in the HPA axis. If left unmanaged, chronic stress can lead to:

• Anxiety and depression

• Headaches and muscle pain

• Heart disease

• Weakened immune system

• Burnout and exhaustion (HPA-axis dysregulation)

• Digestive disturbances

Supporting the nervous system during these times is essential, and this is where herbs can play a gentle, supportive role.

Adaptogens and Nervines: What’s the Difference?

Adaptogenic Herbs

Adaptogens help the body adapt to stress over time. They work slowly and gently, supporting resilience and recovery rather than offering immediate sedation.

Adaptogens:

• Support the HPA axis

• Help regulate cortisol levels

• Build long-term stress resilience

• Are best suited for chronic stress and burnout

Nervine Herbs

Nervines directly support the nervous system. Aromatic nervines offer additional benefits through scent, influencing the limbic system and emotional centers of the brain.

Nervines:

• Provide more immediate calming effects

• Support relaxation and emotional balance

• Are helpful for acute stress, anxiety, and restlessness

Many people benefit from using both adaptogens and nervines together, depending on their needs.

Adaptogenic Herbs for Stress Resilience

Adaptogens are best used consistently over weeks or months. They are especially helpful for individuals experiencing fatigue, emotional depletion, or prolonged stress.

• Ashwagandha (Withania somnifera): Nourishing & restoring, supports endocrine and cardiac health under stress

• Astragalus (Astragalus membranaceus): Boosts immunity and adrenal function

• Reishi mushrooms (Ganoderma lucidum): Nourishing & restoring, calms the nervous system, nourishes the adrenals, and reduces inflammation

• Rhodiola (Rhodiola rosea): Has been studied for mood regulation, focus, and emotional resilience

• Schisandra (Schisandra chinensis): Nourishing & restoring, promotes sleep, vitality, and organ protection

• Tulsi (Ocimum sanctum): Relaxes tension and lifts emotional stagnation

These herbs may be used as teas, tinctures, or incorporated into food. Because they work slowly and gently, benefits are often noticed after several weeks of consistent use.

As with all herbs, adaptogens have specific indications and contraindications depending on individual health needs. While generally well tolerated, they should be chosen thoughtfully and used appropriately.

Aromatic Nervine Herbs: Gentle Comfort

Aromatic nervines calm the nervous system while engaging the senses, making them especially comforting during emotionally charged seasons.

For Anxiety and Tension

• Chamomile (Matricaria recutita): Calming for digestion, nerves, and sleep. Great as tea or essential oil

• Lavender (Lavandula angustifolia): One of the most studied calming herbs. Excellent for anxiety, restlessness, and sleep. Great as an herb and an essential oil

• Linden (Tilia americana, T. cordata): Gently relaxes the emotional heart; lovely as a sweet, floral tea

For Low Mood and Fatigue

• Citrus (lime, orange, bergamot): Uplifting and bright. Best as an essential oil or in teas

• Mints (lemon balm, spearmint, catnip): Cooling and uplifting. Improve focus and digestion. Available as herbs and essential oils

For Grief and Emotional Overwhelm

• Patchouli (Pogostemon cablin): Comforting and stabilizing essential oil; helpful for emotional exhaustion and caregiver fatigue

• Rose (Rosa spp): Soothes heartbreak and emotional overwhelm. Potent in small doses as tea or essential oil

• Ylang Ylang (Cananga odorata): Helpful with emotional support for anger, anxiety, and sadness. Use sparingly as an essential oil

For Mental Clarity and Focus

• Pine (Pinus spp): Supports immunity and mental clarity, such as in forest bathing. Use as tea or essential oil

• Sage (Salvia officinalis): A warming herb for digestion and mood; useful as tea or essential oil (but drying, so use with care)

• Rosemary (Salvia rosmarinus): Improves circulation, memory, and clears mental fog. Great in teas, culinary uses, and as an essential oil

For Digestive Support with Emotional Overlay

• Fennel (Foeniculum vulgare): A digestive aid with mood-lifting potential; helpful in easing bloating and anxiety

• Hops (Humulus lupulus): Sedating and grounding; good for sleep and tension

  
  

Additional Supportive Aromatics

While not classified strictly as nervines, the following aromatic herbs offer broad support for inflammation, circulation, digestion, and emotional stress:

• Turmeric (Curcuma longa): Anti-inflammatory, improves circulation, digestion, and cognition. Promotes gut health and reduces pain. Pair with black pepper for best results

• Yarrow (Achillea millefolium): Used as an herb, essential oil, or hydrosol, yarrow supports digestion, blood flow, calms aches, and reduces emotional stress

The Science Behind Aromatics: Natural Anxiety & Stress Support

My husband loves to call what I do "hippie dippy bologna" because the general assumption is that herbs and aromatherapy are not scientifically studied; therefore, they cannot be trusted. Despite such misconceptions, aromatics and herbs have been widely studied for their effects on anxiety, stress, mood, and nervous system regulation, particularly lavender, bergamot, and citrus oils.

When inhaled, aromatic molecules reach the limbic system or enter circulation through the lungs. Applied topically, they influence both physiological and emotional responses, supporting nervous system balance.

Below is a selection of essential oils that have been studied for their effects on mood and anxiety, illustrating that aromatic medicine is both experiential and evidence-informed. This information was gathered from Therapeutic Effect and Mechanisms of Essential Oils in Mood Disorders: Interaction between the Nervous and Respiratory Systems, Fung et al.

Essential Oil	Author (year)	Results
Lavender (Lavandula angustifolia)	Burnett et al. (2004)	Anxiolytic
	Lehrner et al. (2005)	Anxiolytic, nervine
	Fayazi et al. (2011)	Anxiolytic
	Senturk et al. (2018)	Anxiolytic
	Karan et al. (2019)	Anxiolytic, stress reduction, hypotensive
	Ebrahimi et al. (2021)	Anxiolytic, antidepressant, stress reduction
Sweet Orange (Citrus sinensis)	Lehrner et al. (2005)	Anxiolytic, positive mood effect
	Goes et al. (2012)	Anxiolytic
Rosemary (Salvia rosmarinus)	Burnett et al. (2004)	Anxiolytic
Sage (Salvia officinalis)	Moss et al. (2010)	Positive mood effect

Recipes for Nervous System Support

Bedtime Teas 

Each tea recipe is for a single, 8 oz cup of hot water. Cover while steeping to retain aromatics; add honey/lemon as desired

Chamomile

• 2 tsp dried flowers

Steep 15 minutes

Chamomile-Tulsi

• 2 tsp dried chamomile flowers

• 1 tsp dried tulsi leaves

Steep for 15 minutes

Lavender- Mint

• 2 Tbsp of fresh mint leaves (or 1 Tbsp of dried)

• 1 tsp of fresh lavender blossoms (or 1/2 tsp of dried)

Steep for 5-10 minutes

Linden Relaxation

• 1 tsp dried linden flowers

• 1 tsp dried rose petals

• 1 tsp dried chamomile

• a pinch of cinnamon or ginger

Steep for 15 minutes

Aromatherapy Diffuser Blends

Calm Down

• 3 drops bergamot

• 2 drops sweet orange

• 2 drops frankincense or lavender

Tranquility

• 3 drops patchouli

• 2 drops Norway pine

• 2 drops bergamot

Good Night

• 4 drops lavender

• 2 drops frankincense

• 1 drop sweet orange

Goodbye Anxiety

• 4 drops bergamot

• 2 drops sweet orange

• 1 drop lavender

Tonic Tinctures

For consistent results, use the standardized tincture method: use a 1:5 ratio of dried herb (by weight) to alcohol (by volume), or 1:2 for fresh herbs. Take 1-2 droppersful up to three times a day.

• Ashwagandha (Withania somnifera): a root with both water- and alcohol-soluble constituents, tincture in 70-80% alcohol

• Astragalus (Astragalus membranaceus): a root with more polysaccharides (which are water-soluble), so a lower alcohol percentage captures that better, tincture in 40-60% alcohol

• Hops (Humulus lupulus): contains volatile oils and bitter resins, which extract better in higher alcohol, tincture in 70-80% alcohol

• Linden (Tilia americana, T. cordata): contains delicate and rich in mucilaginous compounds, which are best preserved with lower alcohol content, tincture in 40-60% alcohol

• Tulsi (Ocimum sanctum): has both water- and alcohol-soluble properties and a more aromatic profile, which does not need high-proof alcohol, tincture in 40-60% alcohol

Relaxing Soaks

Soak your feet for 10 to 30 minutes, or you can do a full bath and soak your whole body for 20 to 30 minutes:

• Add 1/2 cup Epsom salt for the feet or 1-2 cups of salt into the bathtub

• 1-2 Tbsp of fresh or dried aromatic herbs (lavender, lemon balm, rose petals)

• 1-2 drops of essential oil in 1 tsp carrier oil

To keep the cleanup minimal, you can put the herbs into a tea bag before putting them into the water

Final Thoughts

Our emotions, bodies, and stress responses are deeply connected. While we cannot always change our circumstances, we can choose to support our nervous system. When used thoughtfully, aromatic and adaptogenic herbs can offer support during times of stress or fatigue. Just as important, remember to build in regular moments of rest; rest is not optional, it is restorative.

Want A Simple Go-To Stress-Relief Guide?

This blog covers the science and a comprehensive list of nervines and adaptogens. If you would like a streamlined version with the essentials, my Learn to Combat Stress Naturally Guide includes:

• 5 core nervine and 3 key adaptogen herbs to get you started

• 5 core essential oils for stress and anxiety relief

• Easy recipes: tea, tincture, infused oil, salve, diffuser, inhaler, roller, room spray, and facial toner

• Quick reference chart matching herbs and oils to specific needs

• Printable format to keep handy at your fingertips without re-sorting through the science

References:

Burnett, Solterbeck, Strapp (2004) Scent and mood state following an anxiety-provoking task.

Lehrner, Marwinski, Lehr, Johren, Deecke (2005) Ambient odors of orange and lavender reduce anxiety and improve mood in a dental office.

Fayazi, Babashahi, Rezaei (2011) The effect of inhalation aromatherapy on anxiety level of the patients in preoperative period.

Karan (2019) Influence of lavender oil inhalation on vital signs and anxiety: A randomized clinical trial.

Senturk, Tekinsoy Kartin (2018) The Effect of Lavender Oil Application via Inhalation Pathway on Hemodialysis Patients’ Anxiety Level and Sleep Quality.

Ebrahimi, Mardani, Basirinezhad, Hamidzadeh, Eskandari (2021) The effects of Lavender and Chamomile essential oil inhalation aromatherapy on depression, anxiety and stress in older community-dwelling people: A randomized controlled trial.

Goes, Antunes, Alves, Teixeira-Silva (2012) Effect of sweet orange aroma on experimental anxiety in humans.

Moss, Rouse, Wesnes, Moss (2010) Differential effects of the aromas of Salvia species on memory and mood.

Lv, Liu, Zhang & Tzeng (2013) Aromatherapy and the central nerve system (CNS): therapeutic mechanism and its associated genes

Fung, Lau, Ngai, Tsang (2021) Therapeutic Effect and Mechanisms of Essential Oils in Mood Disorders: Interaction between the Nervous and Respiratory Systems

Godoy, Rossignoli, Delfino-Pereira, Garcia-Cairasco, Umeoka (2018) A Comprehensive Overview on Stress Neurobiology: Basic Concepts and Clinical Implications

Shin, Lee, Lee, Kang, Seol (2020) Effects of Short-Term Inhalation of Patchouli Oil on Professional Quality of Life and Stress Levels in Emergency Nurses: A Randomized Controlled Trial

Ghazafarpour, Mohammadzadeh, Shokrollahi, Khadivzadeh, Najafi, Hajirezaee, Afiat (2017) Effect of Foeniculum vulgare (fennel) on symptoms of depression and anxiety in postmenopausal women: a double-blind randomised controlled trial

Abbas, Ikram, Khan, Ahmed, Osama (2019) The Fennel, Foeniculum vulgare incorporated diet shows anxiolytic potential: A pre-clinical study

Sayorwan, Siripornpanich, Piriyapunyaporn, Hongratanaworakit, Kotchabhakdi, Ruangrunsi (2012) The effects of lavender oil inhalation on emotional states, autonomic nervous system, and brain electrical activity

Chung, Chen, Lee, Wu, Chang (2022) Relaxing Effects of Breathing Pseudotsuga menziesii and Lavandula angustifolia Essential Oils on Psychophysiological Status in Older Adults

Davidson, Graham, Montross-Thomas, Norcross, Zerbi (2017) Code Lavender: Cultivating Intentional Acts of Kindness in Response to Stressful Work Situations

Guo, Li, Zhang, Liu, Wang, Yang, Yu, Zhang (2020) The effectiveness of aromatherapy on preoperative anxiety in adults: A systematic review and meta-analysis of randomized controlled trials

Fung, Lau, Ngai, Tsang (2021) Therapeutic Effect and Mechanisms of Essential Oils in Mood Disorders: Interaction Between the Nervous and Respiratory Systems