A Few Plant Friends for Tending Our Anxious Hearts
A brief outline of some plant friends who offer soothing gifts
This moment in history offers an ongoing onslaught of heart wrenching and enraging situations, news, circumstances, and ongoing systemic and strategic attacks against vulnerable communities. From genocides to ecodespair, from world war to class war, from xenophobia to eugenics… and all of that is just the tip of the overculture’s sadistic iceberg.
And, while plant medicine is not enough on its own to heal all of these wounds of the world, it does offer some gifts that can help us tend to our own hearts and minds while we do the work of building alternatives to the overculture and creating a better future.
First, I will quickly define a few relevant herbal actions. Then (as in my previous post on Herbalism for Heat Waves), I will outline some plant allies who have some gifts to offer, followed by a few suggestions for how you could go about working with these plant allies.
At the risk of being repetitive, there are a few disclaimers I need to make at the onset:
While these are in no way complete lists of all herbs that can help tend an anxious heart or all of their possible uses, it is my hope that they will nevertheless provide folks with a variety of possible entry points, so as to help them find one or more option(s) that work for them.
Please be vigilant about knowing the signs and symptoms of emergency mental health situations, and know when you need to seek additional care. Tending to mental health crises should not be taken lightly.
Please learn about abolitionist, consent-focused, noncarceral, community-based, and non-12-step/non-12-step-adjacent sources for mental health treatment within your communities. Keep a “cheat sheet” of their contact information readily available at all times in case you or someone else needs emergency mental health care services: it is easier to do this research before a crisis than during one.
Furthermore, please research the contraindications for any herbal remedies you use to make sure they are a good fit for you as an individual. Each person has their own unique balance of allergies, contraindications, medications and supplements already in their routine, and additional considerations that need to be taken into account.
Practice due diligence, and be discerning about whether or not a certain herb or preparation is the right choice for you.
Do not feel pressured to use all the herbs in all of the ways. Use the herbs you have and/or can most easily access, and apply/use them in the way(s) that work best for you and your life.
And so, with no further ado:
A Few Relevant Herbal Actions to Know
Adaptogen
Herbs that help support the bodymind in returning to homeostasis (aka balance) after stressors and situations have taken us away from our homeostatic balance point.
“There is a category of herbs called adaptogens that help the human body adapt to stress, support normal metabolic processes, and restore balance. They increase the body’s resistance to physical, biological, emotional, and environmental stressors…” (Winston & Maimes).
Antidepressant
Herbs that can help lessen the frequency and/or intensity of depressive states.
Anxiolytic
Herbs that can help lessen the frequency and/or intensity of anxiety/panic/anxious states of the bodymind.
Hypnotic
Herbs that can help with going to sleep and/or staying asleep.
Nervine
Herbs that have a balancing and/or soothing impact on the nervous system.
A Few Herbs That Can Help With Navigating Anxiety
Note: this information is intended solely as a starting point. Please verify information including but not limited to plant identification, which part(s) of the plants can and cannot be used for which use(s), appropriate preparation methods and dosages for each plant, etc. before using or ingesting.
Basil (Ocimum basilicum)
Herbal actions: Nervine, antispasmodic, carminative, antimicrobial, diaphoretic, and antioxidant
Energetics: Warming, drying
Notes:
Don’t underestimate the healing gifts of this culinary herb! It is far too easy to overlook what is familiar.
Cannabis (Cannabis spp.)
Herbal actions: Analgesic, antiemetic, anti-inflammatory, anxiolytic, nervine, neuroprotective, orexigenic, sedative (sometimes)
Energetics: Usually cooling and drying. Some cultivars (aka strains) can be warming and drying.
Notes:
CBD tends to be anxiolytic at all dosages. THC tends to be anxiolytic at smaller doses and/or when combined with CBD, but can exacerbate anxiety when taken at large doses (especially when not consumed alongside CBD).
Read about one of my mentors’ mentors, Wade Laughter, who recently passed away: https://projectcbd.org/health/remembering-wade-laughter-the-unsung-hero-of-cbd/.
THC and CBD are both effective at reducing pain levels.
Whenever accessible and possible, I recommend knowing how your cannabis was grown and processed, getting information regarding what products were applied to the plants during the growing season (and especially during the flowering phase of growth), and prioritizing whole-plant medicine versus distillates.
The forces of greed, capitalism, and colonized approaches to agriculture have all had a negative impact on how cannabis is tended through its life and treated after harvest. I believe this impacts the energy and quality of the resultant medicine.
Check out section 4, “The Politics of Radical Drug Use,” in adrienne maree brown’s incredible book Pleasure Activism.
Catnip (Nepeta cataria)
Herbal actions: Carminative, antispasmodic, diaphorietic, nervine, astringent
Energetics: Fairly neutral: some sources claim warming or cooling or both, and I have also heard it is warming to the digestive system but cooling to the nervous system. I experience it as more drying than moistening, but there is some disagreement about this, as well.
Notes:
Not just for cats! This plant ally makes an excellent after-dinner tea.
(But do guard your cup if you have cats around: it may draw their interest.)
“Besides reducing fever, which is undoubtedly the virtue catnip has to share with us, catnip tea is also a great relaxant that is quite safe to use as a sleep aid. Many people drink a cup of it anytime they are too keyed up after a hard day to fall asleep easily. It does not put you to sleep. In relaxes one so you can sleep. And in the morning one will wake without a headache or the sluggish, drugged feeling that sleeping pills can give a person.” — Mary Siisip Geniusz
Chamomile (Matricaria recutita and Chamaemelum nobile)
Herbal actions: Nervine, antispasmodic, carminative, anti-inflammatory, antimicrobial, bitter, vulnerary
Energetics: Cooling, drying
Notes:
I cannot overemphasize the healing gifts of chamomile, both internally and topically.
Chamomile is one of the gentlest plant allies you can work with: there are very few known contraindications for her use, and she is safe for use by most people.
“Chamomile is one of my favorite remedies for stress-induced gastrointestinal symptoms: you get stressed out, and you develop diarrhea, nervous stomach, constipation, acid reflux, heartburn, bowel spasms, or hiccups. I combine chamomile with catnip, hops, or valerian for people with these conditions.” — David Winston and Steven Maimes
A blend of chamomile, lemon balm, mint, and a pinch of lavender is one of my all-time favorite bedtime teas.
Hops (Humulus lupulus)
Herbal actions: Sedative, hypnotic, anti-inflammatory, diuretic, antimicrobial, antispasmodic, astringent. Topical use can help relieve muscle spasms and nerve pain. Can support the body with maintaining estrogen levels and minimizing symptoms related to menopause.
Energetics: Cooling, drying
Notes:
Fun fact: The only plants in the Cannabaceae family are Cannabis spp. and Humulus lupulus.
Not just for beer!!! While fermented hops-based beverages are delicious and frequently nutritious, don’t underestimate other internal and topical uses for this powerful plant ally.
Lavender (Lavandula spp.)
Herbal actions: Carminative, antispasmodic, nervine, antidepressant, rubefacient, emmenagogue, hypotensive
Energetics: Cooling, drying.
Notes:
A blend of chamomile, lemon balm, mint, and a pinch of lavender is one of my all-time favorite bedtime teas.
Be aware of quantity used: lavender can easily overpower the other herbs in a blend.
Lavender is also a helpful friend for folks who experience tension- and stress-related headaches.
Lemon Balm (Melissa officinalis)
Herbal actions: Carminative, nervine, antispasmodic, antidepressant, diaphoretic, antimicrobial, hepatic
Energetics: Cooling, moderately drying
Notes:
A blend of chamomile, lemon balm, mint, and a pinch of lavender is one of my all-time favorite bedtime teas.
Lemon balm is an excellent plant ally for folks who experience migraines (especially when stress and tension are triggers), insomnia, elevated blood pressure, and thyroid dysregulation.
Note that high levels of lemon balm may interfere with some thyroid medications.
Oats (Avena sativa)
Oat seed: Demulcent, emollient, hypocholesterolemic, prebiotic, bulk laxative, and anti-inflammatory.
Oatstraw: Nutritive tonic and mild nervine.
Milky oats: Nervine restorative and antianxiety.
Energetics: Cooling and moistening
Notes:
The stage to harvest for optimal nervous system benefits is the milky oats stage. In the words of Juliet Blankespoor, “Milky oats tincture is beloved among herbalists as a nervine tonic to promote emotional resiliency. It is used for anxiety, adrenal exhaustion, stress, and transitioning out of addictive behaviors.”
“In addition, people with chronic fatigue immune defficiency syndrome, multiple chemical sensitivities syndrome, and panic disorder can all benefit over time from this gentle, non-habit-forming food herb that has no real side-effects or drug interactions.” — David Winston and Steven Maimes
I recommend growing a few oats, if you have a place to do so. You can grow a lot in a small amount of space, and since you’ll be harvesting earlier for milky oats than when growing for seed/grain, you won’t need a whole growing season (so it’s okay to start them later than recommended on seed packets). Just be sure to plant them in a clear line: this will help you to distinguish young oat plants from weedy grasses.
If purchasing your products/tinctures, note whether the tincture in question is made with seed, straw, or milky oats. All are excellent medicine, but they are not interchangeable!
Milky oats are a trophorestorative: they help by nourishing and rebuilding the nervous system, not just alleviating symptoms.
Passionflower (Passiflora incarnata)
Herbal actions: Anodyne, hypnotic, hypotensive, nervine, antidepressant, anti-anxiety, and antispasmodic
Energetics: Neutral.
Notes:
If you have a good place for a sun-loving vining plant and you live in Passiflora incarnata’s native range, consider establishing one: this plant has the most amazing flowers! And yes… it will even grow passionfruit if it is pollinated!
“Passionflower is one of the most beloved nervine remedies in Western herbalism, finding its way into formulas for insomnia, menstrual cramps, headaches, skeletomuscular pain, stress, shingles, anxiety, and pain from injury…. Passionflower is helpful for insomnia with circular thinking, as when someone is lying in bed mulling over an unpleasant situation in their life or something they said that day, and just can’t let it go.” — Juliet Blankespoor
Skullcap (Scutellaria lateriflora)
Herbal actions: Nervine tonic, anxiolytic, sedative, anodyne, and antispasmodic
Energetics: Cooling, drying
Notes:
Skullcap is a trophorestorative: it helps by nourishing and rebuilding the nervous system, not just alleviating symptoms.
“Equal parts powerful and mild, skullcap is safe for children, elders, pregnant people, and chestfeeding/breastfeeding parents…. Skullcap’s deeply soothing and calming nervine powers can help soften the sharp edges of heartache, heartbreak, grief, shock, and trauma. Likewise, it is a balm for those experiencing postpartum depression, disturbed sleep and insomnia, and anxiety in pregnancy.” — Juliet Blankespoor
“Skullcap is perhaps the most relevant nervine available to us in the Western materia medica. It effectively soothes nervous system tension while renewing and revivifying the central nervous system. It has a long history of traditional use for the control and treatment of petit mal seizures. Skullcap may be used to treat any condition associated with exhaustion or depressed states, and can be used with complete safety to ease premenstrual tension.” — David Hoffman
Tulsi (Ocimum sanctum, O. tenuiflorum)
Herbal actions: Adaptogen, antioxidant, antidepressant, anxiolytic, antibacterial, antifungal, antiprotozoal, antiviral, carminative, diuretic, expectorant, galactagogue, anticatarrhal, immunomodulator, anti-inflammatory, hypotensive, antimutagenic, hypoglycemic, hypocholesterolemic, neuroprotective, and radioprotective
Energetics: Mostly neutral; slightly heating and drying
Notes:
The history of medicinal, culinary, and spiritual uses of tulsi (also known as holy basil) is interwoven with Hinduism and the practice of Ayurveda. I encourage folks to learn about the deep and rich history of this amazing mentor plant.
“I also use holy basil as an antidepressant for ‘stagnant depression.’ The term stagnant depression is one that I coined, and it describes a specific type of situational depression. In this case, some type of traumatic event occurred in a person’s life, and because he is unable to move on, his life comes to revolve around the trauma. In addition to therapy, herbs such as holy basil, damiana, rosemary, and lavender are especially useful for treating this condition.” — David Winston and Steven Maimes
Valerian (Valeriana officinalis)
Herbal actions: Hypnotic, sedative, nervine, anodyne, anxiolytic, carminative, hypotensive, and skeletal and smooth muscle relaxant
Energetics: Warming, drying
Notes:
Teas made with this plant friend will need to be guarded from any cats in the vicinity: some cats love valerian even more than catnip!
Most humans are not quite as fond of the flavor as cats are: be mindful of the quantity you use in tea blends if you don’t want it to be overwhelmingly valerian flavored.
“Valerian has a wide range of specific uses. However, its main indications are anxiety, nervous sleeplessness, and bodily symptoms of tension, such as muscle cramping and indigestion. In short, this herb may be safely used for any situation in which tension and anxiety cause problems, either psychological or physical…. A useful herbal sleep aid, valerian helps promote normal sleep, as it is not powerful enough to suppress necessary REM phases.” —David Hoffman
A Few Ways of Preparing Heart-Soothing Herbs
Aromatherapy
Terpenes are fucking cool, okay?
To quote from what Jade Shutes writes for the Chestnut School of Herbal Medicine’s Herbal Immersion Program’s module on Aromatherapy, aromatherapy can be defined as “the art and science of utilizing aromatic plant distilled or expressed essential oils in healing body, mind, and spirit.”
Indeed, it is both an art and a science. There is some fascinating research related to the ways terpenes impact our bodies in general and nervous systems in specific.
And also: I don’t think most of us need research to tell us this. Scents can whisk us away to other times and memories, invite neural connections that bring us back to greater centeredness, and impact us in ways that have a real impact on how we experience the present moment.
I do want to mention a caution about essential oils, however. Not only are they arguably the least environmentally sustainable herbal preparation, the essential oil industry is notoriously overflowing with MLMs and unethical business practices.
You do not need essential oils in order to connect with aromatherapy. Smell the plants in your yard, garden, kitchen, and community. Set a simmer pot on the stove. Make or purchase a hydrosol (a much more sustainable alternative to essential oils). Take time to really linger with the fragrance of your tea and meals. There are so many entry points to connecting with aromatherapy!
Culinary Uses
Listen: there are valid critiques against the healthist, classist, and ableist ways the phrase “food is medicine” is often wielded. So please know I do not stand by any of that prescriptive, judgy nonsense.
And also: the ancestral healing practices of communities around the world all echo the deep truth of the fact that the foods we eat can and do have a powerful potential impact on us—physically, mentally, emotionally, and spiritually. This is a truth that is at the root of kitchen witchcraft, not to mention many of the home remedies made by the elders and healers in our communities.
If cooking is accessible and/or joyful and/or anxiety relieving for you, incorporate some of the herbs mentioned above into your snacks, meals, and beverages!
Infused Oils
Herb-infused oils can be made by steeping dried herbs in an oil for anywhere from hours to weeks: it is important to use dried herbs to avoid introducing water into the oil, which will cause the whole thing to go rancid.
Low heat can be added to speed the infusion process, but it needs to be kept very low to preserve the fragrant and medicinal qualities of the herbs.
Herb-infused oils are excellent for both culinary and topical uses (depending on the herb or herbs used, obviously)… so you can have a triple-duty bath oil, massage oil, and salad dressing base! ;-)
Look up the recommended steep time and oils for the herb(s) you want to use, and have fun!
Inhalation
Yes, I mean smoking.
No, I don’t recommend that folks who don’t already have a practice of inhaling plant medicine start one… but if you do, then I invite you to connect more fully to the gifts and opportunities that can be found within an intentional smoking practice.
To quote from Jerome Jackson, a Diné plant gatherer who is now an ancestor:
Certain plants are used for smokes which surrounds psychological ways of healing the human mind and can heal in a physical form…. So, each has different ways and purposes, psychologically and physically. Certain plants are specified to work within these particular fields of human healing process. The plants—[they have] to be categorized into two groups. Healing a physical phase of human ailment, and then the second part I would classify as a psychological healing. A healing to the mind, stress, and emotional deficiencies of the human…. And another part of that has to do with the psychological aspect of it like counseling and it mostly focuses around smokes. They’re the emphasis in that category.
In other words, there is a long and rich history of inhalation being a delivery method that is particularly well suited to delivering the healing gifts that some plants have to offer to our mental wellness and nervous systems.
There is limited published information or herbalism resources specifically focused on smoking plant medicine, and there are admittedly additional concerns and considerations when deciding whether or not to relate to a plant in this way. As a result, I have developed a workshop titled Smoking: History, Healing, and Herbal Blends that I can offer online to groups by request, pending schedule availability.
All monies received from offerings of this workshop will be donated in memory of my former mentor (who is now an ancestor) Dan Shulla to Ganondagon’s White Corn Project to protect and restore Haudenosaunee food soveriegnty.
Quality Time
Hang out with plants. Spend time with them. Bring a book, a beverage, an instrument or another way to play music, and/or a bong. Introduce yourself if you want. See what they have to share with you. Listen closely, with all your senses.
Teas (Infusions and Decoctions)
To prepare tea, use 1-2 teaspoons of dried herbs or 2-4 tablespoons of fresh herbs per cup of hot water. Many folks double these amounts when making iced tea to account for the dilution impact of the ice.
For most herbs, a 10-minute steep time is perfect for medicinal infusions. Some folks prefer the gentler taste that results from a 3- to 5-minute steep time: you’ll want to find the balance of taste and healing strength that works for you.
Different herbs have different recommended temperatures and steeping times, and many seeds, barks, and roots are best simmered lowly while they steep… and also, “put herbs in hot water and wait” is a tried and true simple method that you really can’t go wrong with.
Tinctures
A tincture is a solution in which the medicinal components of a plant are extracted in a solvent, usually alcohol. They are then readily available for taking the plant medicine, without requiring the time and spoons that are necessary for making teas and infused oils, etc.
The recommended alcohol percentage, ratio of plant material to solvent, and amount of time require to extract the medicinal components varies greatly between different plants (and sometimes even between different parts of the same plant), so be sure to look up recommended practices for any plant you want to make a tincture with.
Tinctures are also frequently available to purchase from natural food stores and (better yet!) directly from herbalists within your communities.
Again: this post is simply meant to be a starting point. Feel free to get creative with, learn about, and explore the medicinal plants that are already growing near you or that are present within your kitchen pantry… it may be that you already have nervous-system soothing plant allies on-hand!
Central Sources for This Post:
Pleasure Activism by adrienne maree brown
Chestnut School of Herbal Medicine’s textbook for the Herbal Immersion Program
Plants Have So Much to Give Us, All We Have to Do Is Ask: Anishinaabe Botanical Teachings by Mary Siisip Geniusz
Medical Herbalism: The Science and Practice of Herbal Medicine by David Hoffmann
Smoke Plants of North America: A Journey of Discovery by M. R. Ross
Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston and Steven Maimes