Herbal Therapies for Anxiety & Overwhelm

As winter lingers and the days remain quiet and inward, many of us find our nervous systems asking for a little extra care.

We are just over a month past the Winter Solstice now. The daylight is slowly returning, and the promise of spring is beginning to feel more tangible — more real than a distant memory of warmth that once was. Here on Vancouver Island, we’re starting to notice the earliest, quiet signs of change. Snowdrops and crocuses are sending up their first shoots, and I recently spotted tiny new leaves unfurling along the dormant honeysuckle vines.

And yet, despite these hopeful stirrings, we still have a couple of winter months ahead of us.

Winter can be a challenging season for many. It’s a time when symptoms of anxiety often rise to the surface. The darker, colder days naturally draw us inward — into our homes, and often into ourselves. With this inward movement comes an invitation to reflect, to process, and to integrate the lessons of the year that has passed. This kind of inner work, sometimes called shadow work, can bring discomfort alongside deep healing. Fortunately, we don’t have to navigate it alone. The medicine plants offer steady, gentle support as we move through these quieter, more tender seasons.

In this post, I share three herbal therapies that I’ve found especially helpful for managing anxiety and overwhelm — during winter, and at any point along the turning of the year. These plants have supported me deeply on my own path, and it’s my hope that they may also serve you well on yours.

A Holistic View of Anxiety

The body is the best health coach you can have at your disposal. If you listen carefully, it will let you know, in each moment of each day, what will bring the greatest amount of balance and wellness into your life. Your body lets you know when you need rest through sleepiness, when you need nourishment through hunger, and when you need hydration through thirst.

Our bodies also let us know when we need nourishment on other levels of our being — the levels of mind, spirit, and soul. They communicate this by producing emotions that may feel uncomfortable, calling us to become aware of deeper needs that are asking to be met and held. Though we often try to quiet these signals or shut them down, the body is a wise healer if we can learn to listen. The symptoms your body produces are its language of healing.

Anxiety can be a powerful teacher. It can reveal our deepest needs and fears. It can show us the places where we need to grow and heal most on our personal paths toward restoring a sense of wholeness in our lives. It can also reveal our edges and our limits. Anxiety can teach us about boundaries, the need for dedicated self-care, and the importance of bringing awareness and compassion to the deep wounds we may be carrying in this lifetime.

Anxiety can be a powerful teacher — and not necessarily a gentle one. I was plagued by chronic anxiety throughout my teens and twenties. After many years of struggling against what my body was trying so desperately to tell me, I eventually learned that I couldn’t escape my emotions by fighting, avoiding, or numbing them. However heart-wrenchingly painful those moments of overwhelm and anxiety may have felt, there was only one way through them, and that was surrender.

What I discovered by holding space for those feelings was that they were a gift of communication from my deeper self. My experiences of anxiety, overwhelm, and at times depression became clear signals that I needed to slow down, check in with myself, and make time for restoration and grounding. This understanding guided me into patterns of rest, reflection, and self-care that have since become invaluable tools in maintaining a sense of balance and ease.

Sometimes managing anxiety means learning how to say “no.” It means recognizing that we need to put our own needs first at least some of the time, and understanding that there are moments when that choice is absolutely pivotal to our wellbeing. Learning what your own unique needs are for the nourishment of your body, mind, and soul is key. For me, spending time with my hands in the dirt is essential. Activities like harvesting herbs in the wild, gathering seeds, and creating art in solitude are profound allies in preventing anxiety from welling up in my life.

Discovering the activities that are most restorative for your own unique being can offer immense support in maintaining a sense of emotional balance and buoyancy. For each of us, this looks different. For you, it might be a daily yoga practice. You may find restoration through meaningful conversation and the sense of connection it brings, or through regular time alone. It might be making music or dancing, meditating or journaling, creating art, spending time with plants and animals, or offering your time in service to others.

It may also look different at different times. Whatever opens a sense of spaciousness and ignites feelings of gratitude and peace in your soul is a good place to begin this exploration. For me, Mother Earth — working with the elements, the cycles, and patterns of nature — and, first and foremost, the medicine plants, play a very central role in managing anxiety in my own life and in supporting others through my work as a herbalist.

3 Herbal Therapies for Anxiety & Nervous System Overwhelm

The medicine plants are seemingly infinite in their ability to offer support, and building relationships with them is a process of tapping into an ever-unfolding well of healing potential. Below, I’ve outlined three herbal therapies that I’ve found to be especially effective for easing symptoms of anxiety and nervous system overwhelm.

1. Herbal Tinctures

Herbal tinctures are an indispensable resource for managing both chronic anxiety and acute episodes of panic or overwhelm. These alcohol-based herbal extracts are fast-acting, potent, and easy to administer as needed.

Tinctures are made by steeping herbs in alcohol for several weeks. During this maceration period, the alcohol acts as a solvent, drawing out the healing constituents of the plant. The resulting extract is highly concentrated compared to preparations like herbal teas, and it also has a much longer shelf life.

One of the great strengths of tinctures is their convenience. The small bottles travel easily and can be tucked into a purse or backpack, making them accessible wherever you are, whenever symptoms arise. They require no preparation and can be taken directly from the bottle.

Tinctures may be taken on or under the tongue, or diluted in a small amount of water or tea. When taken undiluted, they tend to act more quickly. The alcohol itself serves as a carrier for the plant’s medicinal properties, gently relaxing the nervous system, dilating blood vessels, and increasing circulation, which allows the herbs to take effect more efficiently.

Dosage & timing

A general dosage guideline for most herbal tinctures is one dropperful (approximately 1 ml, or 30 drops), up to three times per day. Depending on the herb and your individual constitution, doses may range from just a few drops to as much as one tablespoon per dose. Effects are often felt within 10–15 minutes, and sometimes sooner.

When working with a new tincture, it’s best to begin with a smaller dose (½–1 ml) and gradually adjust as you become familiar with how the herb feels in your body.

Nervines

The primary category of herbs used in herbal medicine to support anxiety are known as nervines. Nervine herbs calm, soothe, and restore healthy nervous system function. Some are especially helpful for easing muscle tension, while others work more directly on mental agitation or in supporting restful sleep.

My go-to herbal tincture for acute episodes of anxiety and overwhelm over the years has always been Wood Betony. Wood Betony is calming and grounding without being sedating. I have seen it work again and again for clients who are stuck in acute periods of overwhelming anxiety — what I’ve come to think of as the spin cycle. This herb seems to know exactly how to hold your hand, gently guiding you back down into your body and out of the spiral of the mind.

Other herbs that are also wonderful allies for acute anxiety and grounding include Motherwort and Valerian. For anxiety-induced insomnia, I most often turn to Chamomile, Ashwagandha, and Hops tinctures. When depression is present alongside anxiety, nothing compares, in my experience, to St. John’s Wort. It feels like being wrapped in a warm, golden blanket of love.

One of my most beloved personal allies for the nervous system is Skullcap. Skullcap helps to slow racing thoughts, calm mental agitation, and gently usher the body into a restful state. It is also sedative in the most cozy, blissful way. Skullcap is believed to support healthy dopamine levels in the brain, and it certainly feels this way in practice. Dopamine is a neurotransmitter associated with feelings of reward, satisfaction, and ease.

In cases of chronic anxiety, nervous exhaustion, and frayed nerves, herbal tinctures are best taken daily and consistently over a longer period of time. A course of two weeks to three months on a supportive nervine tincture can often help reduce baseline stress enough for the nervous system to soften, relax, and begin to reset. While many nervines can be helpful here, Milky Oat tincture is one of my favorites for deep, long-term nervous system nourishment.

We carry several tincture blends in the shop that I have personally formulated to support different expressions of anxiety. Tension Tamer, made with Wood Betony, Pedicularis, and Passionflower, is wonderful for easing nervous tension held in the body. Nerve Nourisher contains Milky Oat and other supportive herbs in a formula designed to restore healthy nervous system function over time. Trauma Remedy is formulated for acute periods of stress, panic, and anxiety attacks.

Incorporating three of our native Pacific Northwest herbal allies — Sagewort, Cedar, and Wild Rose — our Energy Clarity tincture is a low-dose remedy for spiritual grounding and energetic clarity. Gently uplifting, Light Weaver is a mood-enhancing blend designed to instill a sense of lightness, connection, and emotional openness.

For anxiety that manifests as lung constriction or mild asthma, Peaceful Warrior is a more specific formulation for calming the mind while gently opening and supporting the lungs. This blend is also activating to the throat chakra and is a favorite ally for singing and public speaking. It contains Lobelia, a plant known to interact with nicotine receptor sites in the brain, making it a valuable support for those who are working to quit smoking.

Specific to the dream time and sleep, two of our most popular tincture blends are Deep Sleeper and Beautiful Dreamer. Deep Sleeper, formulated with Skullcap and Ashwagandha, is designed to support deep, restorative sleep. Beautiful Dreamer, made with Mugwort and Passionflower, is intended to gently lift mood while enhancing dreaming and visioning.

If you’d like to explore the tincture blends I’ve mentioned here, you can find them in the shop under our Fresh-Plant Herbal Tinctures & Blends.

2. Herbal Body Oiling

Another favourite remedy for managing anxiety is herbal body oiling — the practice of applying oil-based herbal extracts to the skin. The nervous system is largely composed of fats and oils, and our skin is a highly absorptive surface, home to billions of nerve endings. When herbal oils are applied to the skin, they can help directly nourish the nerve endings and the tissues of the nervous system.

By naturally incorporating the healing element of touch with the medicinal properties of herbs absorbed through the skin, the practice of body oiling can be deeply soothing, calming, and restorative. When practiced regularly, it can help bring stress levels back toward balance, increase the body’s capacity to cope, and reduce the frequency and intensity of episodes of anxiety.

Body oiling is a simple practice that can have surprisingly powerful effects when it comes to calming symptoms of anxiety and overwhelm. The more regularly it is practiced, the more effective it becomes, as each application allows the oils and herbs to saturate the tissues of the skin and musculoskeletal system more deeply over time.

The herbal body oiling I practice is done primarily with herbal infused oils. These are oil-based extracts made specifically for topical use. Herbal infused oils are created by gently warming plant material in oil, a process that draws out the healing properties of the herbs and creates a richly medicated oil. They are gentle, whole-plant preparations with a broad range of constituents and applications, and they are distinct from essential oils.

For the practice of body oiling, the herbal oil can be rubbed over the entire body, from head to toe, to nourish the nerve endings and soothe and calm the nervous system. Begin at the head and move slowly down toward the feet, oiling each part of the body and massaging as you go, using smooth strokes directed toward the heart.

The skin as a barrier

The skin acts as a boundary between us and the world — a protective yet permeable layer between the inner and the outer. Applying oil to the skin can become a ritual that symbolically and energetically strengthens this boundary, helping us to repel external stressors while containing, restoring, and fortifying our internal reserves.

My favorite time to practice body oiling is after a hot bath, when warmth still lingers on the skin and helps the oils penetrate more deeply into the tissues. Oiling can also be done before bathing or showering, or at any time during the day as needed. When there isn’t time or space for the full practice, I often find it helpful to simply oil my neck and shoulders to relieve nervous tension, or to remove my shoes and socks and apply oil to the soles of my feet when I’m feeling ungrounded or anxious.

St. John’s Wort oil is my absolute favourite oil for anxiety-specific body oiling. The nerve-calming and normalizing properties of St. John’s Wort medicine are absorbed directly into the nerve endings when applied to the skin. There is something deeply magical about rubbing this crimson oil onto the body. Not only does it nourish, calm, and ground the spirit, but its magic also relates to energetic protection.

I also love Calendula infused oil for body oiling. The deep, golden-colored oil made from the whole flower heads feels as though it is energetically infused with sunshine. When applying it, I imagine coating my entire being in the healing light and vitality of the sun. Calendula is a wonderful ally for the skin — deeply emollient and supportive in healing irritations and blemishes.

Muscle tension is a very common symptom of anxiety, and Arnica oil is another favorite for body oiling. It is a well-known and highly effective remedy for pain and inflammation, helping to relax the tissues of the musculoskeletal system. Arnica is also associated with the healing of trauma, both physical and emotional. Yarrow is another beloved herbal oil — anti-inflammatory and supportive of skin healing — that tones the tissues and improves circulation.

Other equally wonderful herbal oils to work with include Devil’s Club oil, Poplar oil, and Comfrey oil. Our lavender-scented Blessed Body oil is also a favorite. Salves, made by stabilizing herbal oils with the addition of beeswax, can be used for body oiling with excellent results as well.

If you’d like to explore the herbal oils and salves I’ve mentioned here, you can find them in the shop under our Herbal Salves, Oils & Body Care.

3. Herbal Steaming

Lastly, I’d like to share herbal steaming as a therapy for anxiety. This is one of the most effective tools I’ve found for calming the nervous system during moments of acute anxiety, or anytime you’re seeking a deep sense of soothing relaxation. Herbal steams can be prepared easily in ten to fifteen minutes, using herbs from your kitchen, garden, or nearby natural areas.

To prepare an herbal steam, you’ll need a couple of handfuls of herbs, water, a pot with a lid, and a large towel, sheet, or blanket. Place the herbs in the pot, cover with water, and gently bring them just to a simmer with the lid on. Turn off the heat and allow the pot to cool for a minute or so before steaming.

Find a comfortable position on the floor or at a table where you can lean over the steaming water. Drape a towel over your head and shoulders to create a tent, and hover above the pot, being mindful not to get too close. Close your eyes and breathe deeply, allowing the warmth and herbal vapors to soothe, relax, and calm your nervous system. Stay with the steam for at least ten minutes, or longer if it feels supportive. You can lift the towel to release some heat or adjust your position as needed to stay comfortable.

To take the practice a step further, try sitting cross-legged or in a comfortable position on the floor. Place the pot or bowl of steaming herbal water in front of you, and drape a large sheet over your entire body, enclosing both yourself and the steaming herbs within the tent. For this practice, you may wish to remove some clothing so the steam can come into direct contact with your skin. I find it especially helpful to allow the steam to bathe the middle chakras — particularly the throat, heart, and solar plexus — inviting release, openness, and calm.

My personal favorite herbs to use for steaming are Mugwort, Sagewort, Western Red Cedar, and Wild Yarrow, though a wide variety of herbs can be used. Often, I find myself choosing plants for my steams simply because they are personal allies — herbs that feel emotionally and spiritually comforting to me. On a physiological level, however, steaming is also an effective way to administer herbal medicine.

As mentioned earlier in the section on herbal body oiling, the skin is able to absorb many soothing and healing constituents of herbs directly into its tissues. Inhalation of herbal steam is also a very effective and rapid way to introduce herbs into the bloodstream. The steam opens the airways and helps relax tension held around the heart and lungs. The warmth increases circulation, allowing oxygenated blood to move more freely through the body, flushing stress hormones and nourishing tissues with fresh nutrients.

If you have very sensitive skin, I recommend beginning with gentle, anti-inflammatory herbs such as Marshmallow, Fireweed, Chamomile, or Calendula, all of which can be easily grown in the garden. Steam gently, and consider reducing the intensity or duration of heat exposure by venting the towel more frequently or hovering a bit farther away from the bowl.

It’s helpful to keep a small collection of dried herbs on hand in the kitchen so they’re readily available when needed. If you don’t have a garden or access to nearby natural areas for harvesting your own herbs, dried herbs can be sourced from a local herb shop or ordered online.

Additional therapies for anxiety

Complementary to working with our herbal allies, I’ve found that working with the water element can be deeply transformative for anxiety. Water is closely associated with the emotional realm, and connecting with this element can be profoundly supportive and soothing when we’re feeling emotionally imbalanced. Sinking into a warm bath can be a powerful way to cleanse not only the body, but the aura as well. Sitting quietly and sipping a hot cup of herbal tea can also be deeply therapeutic, and herbal teas or decoctions may be added directly to bathwater for added support.

I live on an island, with water always nearby, and when I’m in need of a deeper emotional or spiritual reset, I like to take a dunk in the ocean. I make sure to submerge my entire body — head and all — for at least a few seconds. In the summer, when the ocean warms enough to swim, I enjoy floating on my back, allowing the healing mineral salts to absorb into my skin and letting myself feel held and supported by the vast body of water beneath me. Lakes and rivers are also wonderful places to dunk or “shookum,” as my friend Frazer calls it in his Coast Salish dialect.

Immersing oneself in wild, cold water can be an incredibly powerful way to reset the nervous system. At other times, simply sitting beside a body of water and listening to its movement can be just as restorative. A quiet walk in the woods can also work wonders. Nature is alive and nourishing all around us — often all that’s required is to pause, take a deep breath, and slow down enough to receive it.

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Wishing you many blessings and gifts of healing as you walk through this life on your heart path.