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Support for Anxiety, Stress & Difficult Emotions

Updated: 5 days ago

Aromatic and Adaptogenic Herbs to Support Your Nervous System

Crowded staircase in a bustling indoor setting, people in motion blur create a dynamic scene; stone walls and signs visible. Monochrome.
Busy day

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.

Soft pink and white roses with green leaves in a vase, set against a blurred, warm-toned background. The scene is calm and romantic.
rose boquet

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

Herb bundles labeled rosemary, woodruff, thyme, basil, sage, chives hang on a line with clips against a blue wooden background.
culinary herbs hung to dry

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.

Teapot, lit candle, incense sticks, smoke, and bamboo on wooden table. Warm, tranquil atmosphere with earthy tones.
incense

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

Spa-like bathtub scene with a wooden tray holding oils, a candle, and bath salts. Lemon slices float in green-tinted water, creating a calming ambiance.
relaxing salt bath

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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