Herbs for Mental and Emotional Health
Herbs have been used for centuries to aid our emotional and mental well-being, offering a comforting and supportive remedy during difficult periods and promoting a sense of balance for overall wellness. Whether taken as a calming tea, consumed as a supplement, or used in aromatherapy, herbs have the power to connect us with nature's healing properties. While seeking professional treatment may be necessary, incorporating herbs into our daily self-care routine can be a valuable and empowering tool to support our mental and emotional health.
How Herbal Traditions Use Herbs to Support Mental and Emotional Health
Traditional Chinese Medicine
TCM considers the mind and body to be interconnected, and emotional or psychological imbalances are thought to have an impact on the body's overall health.
In TCM, mental health disorders are often seen as an imbalance in the body's energy, or qi. Practitioners may use a variety of techniques to restore the balance of qi, such as acupuncture, herbal remedies, and dietary changes.
Herbal remedies are also commonly used in TCM for the treatment of mental health conditions. Some commonly used herbs for mental health include ginseng, St. John's wort, and valerian root.
Ayurveda
According to Ayurveda, the mind and body are intimately connected, and mental health problems are often seen as a result of imbalances in the body's three doshas: vata, pitta, and kapha.
Ayurveda views mental health as a complex interplay between the mind, body, and environment. The treatment of mental health disorders in Ayurveda involves a holistic approach that includes lifestyle changes, dietary modifications, herbal remedies, meditation, and other mind-body practices.
Some of the commonly used herbs in Ayurveda for mental health include ashwagandha (Withania somnifera), brahmi (Bacopa monnieri), shankhapushpi (Convolvulus pluricaulis). These herbs are believed to help balance the doshas and support the nervous system, leading to improved mental health.
Ayurveda also emphasizes the importance of a healthy lifestyle, this includes following a balanced diet, getting adequate sleep, practicing regular exercise, and managing stress through practices such as yoga and meditation.
Western Herbalism
Western herbalism also recognizes the connection between the mind, body, and spirit. Herbalists understand that mental and emotional imbalances can be caused by a variety of factors, including stress, poor diet, lack of sleep, hormonal imbalances, and environmental toxins.
Herbal remedies can be used to support mental health and well-being by addressing the underlying causes of imbalances and promoting relaxation, stress relief, and emotional balance.
Herbs for Mental and Emotional Support
St. John’s Wort (Hypericum spp., H. perforatum)
St. John's Wort has been used for centuries to support emotional and mental well-being; it is an herbal ally that calms and uplifts the spirit.
Easing mild to moderate depression: St. John's wort has been shown to be effective in cases of mild to moderate depression. It works by increasing the levels of serotonin, norepinephrine, and dopamine in the brain, which are all neurotransmitters that play a role in regulating mood.
Reducing anxiety: St. John's wort has also been found to have anxiolytic effects, meaning it may help reduce anxiety symptoms.
Improving sleep: St. John's wort may help improve sleep quality, making it easier to fall asleep and stay asleep.
Ashwagandha (Withania somnifera)
Ashwagandha is a powerful adaptogenic herb that can help the body cope with stress and anxiety. It works by regulating the body's stress response and improving resilience to stress. As an adaptogen, Ashwagandha helps balance and optimize physiological functions, leading to improved overall health and well-being.
Reducing cortisol levels: Cortisol is a hormone that is released in response to stress. When cortisol levels remain high for prolonged periods of time, it can contribute to the development of chronic stress and anxiety. Ashwagandha has been shown to reduce cortisol levels, which can help promote a sense of calm and reduce feelings of anxiety.
Improving mood: Ashwagandha has been shown to have mood-enhancing properties, which can help reduce symptoms of anxiety and depression. It is thought to work by increasing the levels of neurotransmitters like serotonin and dopamine in the brain, helping to regulate mood and improve overall feelings of well-being.
Enhancing resilience to stress: Ashwagandha has adaptogenic properties, it can help the body adapt to stressors and improve its resilience to stress. This can be particularly helpful for individuals who are experiencing chronic stress and anxiety.
Improving sleep: Ashwagandha has been shown to improve sleep quality, especially for individuals who are experiencing sleep disturbances as a result of stress and anxiety.
Passionflower (Passiflora incarnata)
Passionflower, also known as Passiflora incarnata, has a long history of use in traditional herbalism. It is often recommended for those looking to improve their sleep quality and reduce anxiety.
Reducing anxiety: Passionflower has been shown to have anxiolytic effects, helping to reduce anxiety and promote relaxation. This herbal ally works by increasing levels of GABA, a neurotransmitter that helps regulate anxiety.
Improving sleep: Passionflower has sedative properties that can greatly improve sleep quality and duration. It is particularly useful for individuals who struggle with falling or staying asleep, especially in cases of "monkey mind," where one's thoughts seem incessant and unrelenting. Passionflower works by gently calming and quieting the mind, making it easier to relax and fall into a restful sleep.
Chamomile (Matricaria recutita)
A simple cup of chamomile tea can bring calm to a stressful day. Chamomile is a nervine, meaning it restores balance to the nervous system when we are feeling anxious or unsettled. This healing herb contains a bioflavonoid compound called apigenin that binds to the same receptors as some anxiety medications. The plant extracts found in chamomile act on the brain to calm GABA signals; over time, chamomile calms the nervous system and has even been studied for its potential to increase secretion, dopamine, and noradrenaline, uplifting a low mood.
Chamomile is also considered a bitter herb, bitter herbs stimulate the digestive system - this stimulation will also directly affect the nervous system promoting relaxation and engaging rest and digest mode, associated with the parasympathetic nervous system.
Kava (Piper methysticum)
Kava, also known as Piper methysticum, is highly regarded in traditional herbalism due to its ability to promote relaxation and reduce anxiety. This herb works by interacting with GABA receptors in the brain, which helps to calm the mind and promote a sense of tranquility. Kava has also been used to relieve muscle tension, support restful sleep, and promote emotional well-being.
Panic Attacks: Kava has been shown to have anxiolytic effects; it may reduce the severity and frequency of panic attacks. It is thought to work by increasing levels of GABA, a neurotransmitter that helps regulate anxiety.
Depression: Kava may be helpful in reducing symptoms of depression, including low mood, lethargy, and feelings of hopelessness. It can work by promoting relaxation and reducing anxiety, which can be a contributing factor to depression.
Lavender (Lavandula angustifolia)
Lavender can be used in a variety of ways, including as a tea, essential oil, or in a bath, to help soothe and uplift the mind and promote a sense of calm.
Anxiety Relief: Lavender is a natural anxiolytic, which means it can help reduce anxiety and promote feelings of calmness. Studies have shown that inhaling lavender essential oil can help reduce symptoms of anxiety and improve mood.
Improved Sleep: Lavender is a popular natural remedy for insomnia, as it can help promote relaxation and improve sleep quality. It can be used as a tea, essential oil, or in a bath to help promote a restful night's sleep.
Motherwort (Leonurus cardiaca)
“There is no better herb to drive melancholy vapors from the heart, to strengthen it and make the mind cheerful, blithe and merry.” - Nicholas Culpeper, English botanist, herbalist, physician and astrologer.
Reducing anxiety: Motherwort may have a calming effect on the nervous system, which can promote overall emotional well-being and help reduce feelings of stress and anxiety.
Easing depression symptoms: Motherwort can help ease symptoms of depression by promoting relaxation and reducing stress levels.
Improving sleep: Motherwort may help improve sleep quality, which can have a positive impact on mental health. The herb is known for its sedative properties and may help promote restful sleep.
Enhancing cognitive function: Motherwort may help improve cognitive function, including memory and concentration.
Linden (Tilia spp.)
Linden has calming effects and can help reduce anxiety and stress; this herbal ally regulates the release of certain neurotransmitters in the brain, such as serotonin and dopamine, which are involved in mood regulation.
A 2015 study investigated the effects of linden flower extract on menopausal symptoms, including depression and anxiety. The results showed that the group of menopausal women who received linden flower extract experienced a significant reduction in the severity of their depression and anxiety symptoms compared to the control group who received a placebo. These findings suggest that linden flower extract may be a useful natural remedy for women experiencing depression and anxiety during menopause.
Albizia (Albizia julibrissin)
In Traditional Chinese Medicine (TCM), the Mimosa Tree (Albizzia julibrissin) is considered the tree of collective happiness due to its ability to soothe the spirit and promote emotional well-being. Its bark and flowers have been traditionally used to alleviate symptoms of anxiety, depression, insomnia, and irritability.
Research has shown that the Mimosa Tree contains compounds such as saponins, flavonoids, and alkaloids that have anxiolytic and antidepressant properties. These compounds have been found to modulate the levels of neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which are involved in regulating mood and anxiety.
Other supplements that may support mental and emotional health
Omega 3’s
Omega-3 fatty acids have been studied extensively for their potential benefits on mental health, including depression.
Regulating neurotransmitters: Omega-3s play a role in regulating the activity of neurotransmitters, which are chemicals in the brain that influence mood and behavior. Specifically, they may increase levels of serotonin and dopamine, which are associated with positive mood.
Reducing inflammation: Omega-3s have anti-inflammatory properties, and research suggests that inflammation may be a factor in depression. By reducing inflammation in the brain, omega-3s may help alleviate symptoms of depression.
Improving brain function: Omega-3s are important components of the cell membranes in the brain, and they may help improve the functioning of brain cells and the communication between them.
Magnesium
Magnesium is a mineral that is essential for many bodily processes, including the functioning of the nervous system.
Regulating neurotransmitters: Like omega-3s, magnesium plays a role in regulating neurotransmitters in the brain. Specifically, it may increase levels of serotonin.
Reducing inflammation: Magnesium has anti-inflammatory properties, and research suggests that inflammation may be a factor in depression and anxiety.
Calming the nervous system: Magnesium has a relaxing effect on the nervous system, and it may help reduce feelings of anxiety and promote relaxation.
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