Use Herbs for Stress Management

Herbs have been used for thousands of years across the world to treat physical and emotional problems. If you’re ready to take control of your life and lower your stress, herbs can play a part in helping you achieve that. Although herbs are available over the counter, it can be dangerous to take herbal supplements without professional guidance. Seek the help of a professional to ensure you are using high-quality products without risking harmful interactions or side-effects.

Consulting with a Professional

 * 1) Consult an integrative medicine practitioner. To get the most out of herbs, you’ll want to try to treat the underlying causes of your stress. Integrative medicine supports the use of non-traditional treatments, like herbs and acupuncture, along with conventional medicine and behavioral therapy. [[Image:Check-the-Safety-of-Herbal-Supplements-Step-14-Version-2.jpg|center]]]]
 * 2) * You may look for someone trained in Traditional Chinese Medicine (TCM). Chinese medicine often focuses on treating the internal organs to improve outward symptoms and limiting the intake of foods that could increase your symptoms.
 * 3) Consult with your physician or pharmacist. Although herbs are natural, they can also have potentially harmful interactions with your current medications. It is especially important that you get knowledgeable opinions on potentially harmful interactions with any medications you currently take. [[Image:Check-the-Safety-of-Herbal-Supplements-Step-1-Version-2.jpg|center]]
 * 4) *Some popular herbal supplements can sedate you. Others may interact with alcohol or other medications. Always consult with a medical professional before using herbs.
 * 5) Consider getting an appointment with an herbalist. Although herbal supplements are available in pharmacies and natural food stores, their quality and content are not highly regulated. An herbalist can recommend certain supplements that are known to be high quality. They will do a full intake and assess your needs to see what will work best for you. [[Image:Buy-the-Best-Herbs-Step-1.jpg|center]]
 * 6) * Many acupuncturists and herbalists are trained in traditional Chinese medicine (TCM) and have extensive experience with herbs.

Using Specific Herbs

 * 1) Try rhodiola. Rhodiola is also known as the “golden root” or “arctic root” and is used to treat chronic stress and burnout. A small study found that rhodiola reduced fatigue and increased mental performance, including concentration.  [[Image:Decaffeinate-Tea-Step-4.jpg|center]]
 * 2) *Rhodiola may interact with birth control pills and medications for diabetes and thyroid problems. If you take psychiatric medication, consult with your prescriber about potential interactions.
 * 3) Take ashwagandha. Ashwagandha is used in Ayurvedic medicine for increasing energy and feeling refreshed. Animal studies have shown Ashwagandha to increase stamina and reduce stress. However, there is little research to support the positive effects of ashwagandha on humans at this time.[[Image:Buy-the-Best-Herbs-Step-3.jpg|center]]
 * 4) *Ashwagandha is often taken in pill form as a daily supplement.
 * 5) Brew a ginseng tea. Ginseng appears to be best used for chronic stress. In a lab study on rats, ginseng was able to lower stress levels. Look for Panax (Korean ginseng) as an effective form of the herb. [[Image:Grow-Ginseng-Step-24.jpg|center]]
 * 6) *You can take ginseng supplements in solid or liquid form or drink ginseng root tea.
 * 7) Treat acute stress with gingko biloba. Gingko biloba can help with stress that occurs for a short but intense  time. For example, if you’re going through a divorce or moving, gingko biloba can help with this type of stress. It is known as the “brain herb” and can aid in memory function, concentration, and relieve symptoms of anxiety. [[Image:Check-the-Safety-of-Herbal-Supplements-Step-7-Version-2.jpg|center]]
 * 8) *Try gingko biloba as a capsule, tablet, liquid, or dried leaf for tea.
 * 9) Try lemon balm. Lemon balm is considered a calming herb. It is often used to help treat sleep problems and anxiety. Lemon balm is often combined with other soothing herbs, such as chamomile or valerian root. [[Image:Use-Raspberry-Leaf-Tea-During-Pregnancy-Step-7.jpg|center]]
 * 10) *Lemon balm can be ingested as a capsule or tablet or used as a tea with the leaves.
 * 11) Feel calm and sleepy with valerian. Valerian is used to help calm anxiety, insomnia, and nervous restlessness.  Some people report feeling less anxious and less stressed when taking valerian. However, be cautious if you experience side-effects such as drowsiness or headaches. [[Image:Drink-Green-Tea-Properly-Step-3-Version-3.jpg|center]]
 * 12) *Valerian can be taken as a dry powder, tincture, or tea.
 * 13) *Take valerian root at bedtime to help with sleep.
 * 14) Brew chamomile tea. Chamomile is helpful in reducing anxiety and feeling calm. Chamomile can help to ease stress-related symptoms, such as insomnia and gastrointestinal distress. [[Image:Buy-the-Best-Herbs-Step-4.jpg|center]]
 * 15) *Chamomile is often used as a tea. You can also use an extract.
 * 16) Try some Chinese herbs. Common herbs prescribed in Chinese medicine include xiao yao wan (also known as “Free and Easy Wanderer”), gan mai da zao tang, chai hu shu gan san, yi guan jian, yue ju wan, and gui pi tang. [[Image:Treat-a-Cold-with-Traditional-Chinese-Medicine-Step-4.jpg|center]]
 * 17) *The best way to know which one is right for you is to see a traditional Chinese practitioner and have them recommend one for you.

Managing Stress Naturally

 * 1) Start a stress relief routine when you start taking herbs. Herbs will only provide minimal relief if you do not attempt to treat the causes of your stress. Make some lifestyle changes to help you cope with your stress at the same time you start taking herbs. Get in the habit of including some relaxation into your daily habits. [[Image:Practice-Breath-Meditation-(Anapanasati)-Step-2-Version-2.jpg|center]]
 * 2) * Try a simple meditation. Find a quiet space at home or work. Sit cross-legged, breathe deeply and let your thoughts gently float away. Train your mind to quiet down by picturing a relaxing landscape, such as a beach or the countryside.
 * 3) * Start taking yoga. Some yoga classes are active while others are relaxing. Choose one that’s best for you.
 * 4) Try aromatherapy for relaxation. Fragrant essential oils may help with relaxation and stress relief. Use the oils on your skin or around your body and connect with the aromas to help you feel calm. Find a scent that makes you feel calm. Some to try might include lavender, bergamot, chamomile, nutmeg, cinnamon or ylang-ylang. [[Image:Take-an-Aromatherapy-Bath-Step-2-Version-3.jpg|center]]
 * 5) *Use aromatherapy when you feel stressed or need a time out. Make it a part of your daily routine to get in the habit of handling stress.
 * 6) Exercise regularly. Physical activity is a major stress reliever, so getting up and moving can do you some good! Get in the habit of exercising regularly. Start with something simple, such as going for a walk or a hike. If you like classes, attend a dance class, try karate, or go to group fitness classes at the gym. Find an activity you enjoy and get to it! [[Image:Hike-Lanikai-Pillboxes-on-Oahu,-Hawaii-Step-12.jpg|center]]
 * 7) *The hardest part is usually motivating yourself to get up and go. Remind yourself that exercise can be fun and you probably won’t regret it once you start.

Related wikiHows

 * Make an Herbal Tea Blend for Stress
 * Treat Stress and Mild Anxiety with Valerian Root Herb
 * Manage Anxiety Naturally With Food
 * Erase Anxiety Naturally with Herbs
 * Use Garlic Against Stress and Toxins for a Better Mood

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