Support for Anxiety, Stress & Difficult Emotions
- Laura Van Horn
- Jul 13, 2023
- 9 min read
Updated: Apr 30
Aromatic and Adaptogenic Herbs to Support Your Nervous System
Busy Days & Emotional Overload
We have all had those days—too much to do, not enough time, and emotions riding high. Have you ever wondered where emotions come from—our brain, heart, or gut? The answer is all three. Emotions are deeply intertwined with our physical well-being, influencing mood, pain perception, energy levels, relaxation, and stress resilience. To understand this connection, let’s start with the central nervous system (CNS), which includes the brain and spinal cord. The CNS acts as a communication hub, sending and receiving signals throughout the body—like pulling your hand away from a hot surface after sensory input reaches the brain.
Within the brain, key areas regulate emotions and behavior:
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.
Ever felt "hangry"? That’s your gut talking. The Gut and Psychology Syndrome (GAPS) concept highlights growing evidence linking gut health to mental and physical well-being, reinforcing the body-emotion connection.
What is Stress?
Stress hits us all—whether it’s a tight deadline, a tough day, or just life piling up. It can be physical (like an injury) or mental (like worry), short-lived or lingering. Here’s how it shows up:
Physically: Increased heart rate, elevated blood pressure, rapid breathing, and tense muscles prepare us for quick reactions.
Mentally and Emotionally: Anxiety, irritability, poor focus, and disrupted sleep or appetite signal stress’s toll.
Response to Acute Stress
Our bodies have a stress system that helps us handle stressful situations. We often hear about the "fight or flight" response, which is a stress response triggered by a scary or threatening situation. This response involves the release of hormones in our body. The stress system includes two important parts:
Sympathetic-Adreno-Medullar (SAM) Axis: Releases noradrenaline and norepinephrine for immediate action.
Hypothalamus-Pituitary-Adrenal (HPA) Axis: Releases glucocorticoids to sustain the response.
These hormones boost energy, shift metabolism, and even temporarily suppress digestion and immunity. In the brain, stress affects cell function and adaptability, helping us cope in the short term. But what happens when stress persists?
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
Heart disease
Weakend immune system
Burnout
Digestive issues
Adrenal fatigue
To manage it, lean on practical habits: regular exercise, good sleep, time with loved ones, nightly wind-downs, and smart planning. Carve out moments for joy—those breaks matter.
Adaptogenic Herbs: Steady Support
Adaptogens are a class of herbs that help bring balance to our bodies and support them during various stress responses, especially for individuals showing signs of weakness or deficiency. For an herb to be classified as an adaptogen, it must meet specific criteria:
Be non-toxic in normal doses
Help the body resist a wide range of stressors
Support our body’s natural balance
When we consume adaptogens on a regular basis, they help our bodies become more resilient to stress. They support our energy reserves and assist in recovering from the effects of chronic stress. By supporting the HPA axis, adaptogens reduce excess stress hormones like cortisol, enhancing energy, mood, and vitality. However, their popularity has led to overharvesting—always check for sustainable sourcing. Here are some favorites:
Ashwagandha: Nourishing & restoring, supports endocrine and cardiac health under stress
Astragalus: Boosts immunity and adrenal function
Reishi mushrooms: Nourishing & restoring, calms the nervous system, nourishes the adrenals, and reduces inflammation
Rhodiola: Eases seasonal depression and may aid bipolar or ADHD recovery
Schisandra: Nourishing & restoring, promotes sleep, vitality, and organ protection
Tulsi (Holy Basil): Relaxes tension and lifts emotional stagnation
You can brew them as teas (roots work great in decoctions), make tinctures, or add them to meals. They work slowly and gently—consistent use over a month or more is typically needed to notice benefits. If you are feeling worse or believe you are having an allergic reaction to the adaptogen, please stop using it.
It's important to note that adaptogens, like any beneficial herb, have specific indications and contraindications depending on individual health issues. However, in general, adaptogens offer safe and supportive properties.
Aromatic Nervine Herbs: Gentle Comfort
Nervine herbs support and calm the nervous system, and aromatic ones add a special touch—their scents lift our spirits through the brain’s emotional center (limbic system). Use them as teas, essential oils, or salves for a comforting boost. Here are my go-tos:
Chamomile – Calming for digestion, nerves, and sleep. Great as tea or essential oil
Citrus (lime, orange, bergamot) – Uplifting and bright. Best as an essential oil or in teas
Fennel – A digestive aid with mood-lifting potential; helpful in easing bloating and anxiety
Hops – Sedating and grounding; good for sleep and tension
Lavender – One of the most studied calming herbs. Excellent for anxiety, restlessness, and sleep. Great as an herb and an essential oil
Linden – Gently relaxes the emotional heart; lovely as a sweet, floral tea
Mints (lemon balm, spearmint, catnip) – Cooling and uplifting. Improve focus and digestion. Available as herbs and essential oils
Patchouli – Comforting and stabilizing essential oil; helpful for emotional exhaustion and caregiver fatigue
Pine (Pinus species) – Supports immunity and mental clarity, such as in forest bathing. Use as tea or essential oil
Rose – Soothes heartbreak and emotional overwhelm. Potent in small doses as tea or essential oil
Rosemary – Improves circulation, memory, and clears mental fog. Great in teas, culinary uses, and as an essential oil
Sage – A warming herb for digestion and mood; useful as tea or essential oil (but drying, so use with care)
Ylang Ylang – Helpful with emotional support for anger, anxiety, and sadness. Use sparingly as an essential oil
The next two herbs are aromatics but not classified as nervines, yet they offer broad healing properties:
Turmeric: Anti-inflammatory, improves circulation, digestion, and cognition. Promotes gut health and reduces pain. Pair with black pepper for best results
Yarrow: Used as an herb, essential oil, or hydrosol, yarrow supports digestion, blood flow, calms aches and 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. Understandably, there may be skepticism or misconceptions surrounding the scientific study of aromatics. However, it's important to emphasize that scientific research has indeed been conducted to explore the therapeutic effects of essential oils and herbs on mood disorders, anxiety, depression, stress reduction, and other health conditions, namely lavender, bergamot, and sweet orange.
When we breathe them in, aromatic molecules reach the limbic system (tied to emotions) or enter the bloodstream via the lungs. Rubbed on the skin, they work too, supporting both body and mind with changes like better brain activity or balanced hormones.
Below is a table showing a variety of essential oils that have been studied and what the therapeutic results were. 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 sinesis) | 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 Relaxation
Bedtime Teas
Cover while steeping to retain aromatics; add honey/lemon as desired:
Chamomile: 1-2 tsp dried flowers + 8 oz hot water, steep 15 minutes
Chamomile-Tulsi: 2 tsp dried chamomile flowers + 1 tsp dried tulsi leaves + 8 oz hot water, 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) + 8 oz hot water, 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 + 8 oz hot water, steep for 15 minutes
Essential Oil Synergy Blends for Diffuser
Just 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 drops 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: a root with both water- and alcohol-soluble constituents, tincture in 70-80% alcohol
Astragalus: a root with more polysaccharides (which are water-soluble), so a lower alcohol percentage captures that better, tincture in 40-60% alcohol
Hops: contains volatile oils and bitter resins, which extract better in higher alcohol, tincture in 70-80% alcohol
Linden: contains delicate and rich in mucilaginous compounds, which are best preserved with lower alcohol content, tincture in 40-60% alcohol
Tulsi: 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 all closely connected. While we cannot always change what is going on around us, we can take simple, practical steps to care for our nervous system. God has supplied the tools for us, and when used wisely, they can be a helpful support in times of stress or fatigue. Be sure to build in regular moments of rest and care—they matter more than we often realize.
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
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