Adapt and Relax: Treating Stress

How to Use Western Herbal Medicine for Stress

James Christian, B.Sc., MNIMH, RH, Medical Herbalist www.askaherbalist.ca

Although modern-day living provides many new conveniences, there is still a large portion of the population that suffers from various degrees of stress. But what is stress and how does it affect people’s health? Basically, stress can be described as any outside force that disrupts the internal balance or harmony within the body. These can include relationships (both personal and professional), work conditions and bodily health, among others. Living in the city requires the ability to withstand some stress, but when it becomes overwhelming and begins causing physical complaints such as high blood pressure, insomnia, digestive upset and the inability to concentrate and focus, it is indicative that balance needs to be restored within the body.

By nature, stress is not a condition that can be “treated” itself, but rather the body can be given support through the use of healing plants, supplements, relaxation techniques and lifestyle adjustments to work through the stress in a healthy way.

Herbs to Use:

Herbal Medicine provides us with herbs with various actions that are beneficial in the treatment of stress. Herbalists use plants with adaptogenic, relaxant, adrenal tonic and nervous system restorative actions. Adaptogenic herbs include Eleutherococcus senticosus (Siberian Ginseng) and Withania somnifera (Ashwaghanda) which both effectively help the body adapt and cope with stress. Relaxing herbs are important as they can help calm the mind. Some great herbs for relaxation include Valeriana officinalis (Valerian) and Scutalleria lateriflora (Skullcap). As stress can sometimes lead to an over-use of adrenalin from the body to cope with stress, your adrenal glands (located on top of your kidneys) become exhausted and begin to cause other health problems. Borago officinalis (Borage) is a herb that works well to restore healthy adrenal function. Nervous system tonic herbs are used to help bring balance back to your nervous system and help you function and cope with stress by providing nutrition to nerve cells and restoring healthy cell activity. Herbs that have this action include Avena sativa (Oats) and Stachys officinalis (Wood Betony)

Lifestyle and Supplements:

One of the most important things to help with lifestyle stress is to examine the circumstances that trigger the stress and see how you can change your lifestyle patterns to minimize them. It is very beneficial to try to incorporate relaxation techniques into your life routine including yoga and meditation. If you feel that you are unable to cope with the stress in your life on your own, you should consult a Counsellor or Psychologist to help work through the issues professionally. Good supplements to use during stressful periods of life include Vitamin A, B-complex, B6 and B12, C, D, E, Magnesium, Zinc and Oils of Evening Primrose or Borage. Each individual is different and different herbs may be required. For a more customized approach to your stress, consult your local Medical Herbalist.

How to use Chinese Medicine for Stress

Corrine Warburton, R.Ac. (Registered Acupuncturist)

STRESS. Yikes! Everyone’s got it. How it affects us varies from person to person, but the general consensus it that we would be better off without it. Stress is one of those things we will likely never get rid of all together, so the question is, How do we manage it? Here are some common complaints of how stress affects people and simple steps you can take at home to get a handle on your stress.

Stress settles in the shoulders. This is especially common these days as we crunch our shoulders to keep the phone next to our ear, sit at our computers for hours and click away on that tiny culprit, the mouse.

Stretch. The body likes to move around, it wasn’t designed to stay in one position all day, so get up, move around, and stretch your shoulders, neck, arms, back. This is simple, easy, and cheap.

Epsom salts bath. This is especially good for muscles that have been tight so long that they feel like one big rock. The hot water opens up the blood vessels, and allows the circulation to pump through the muscle and heal the body. Epsom salts are the secret ingredient. Epsom salts draw fluid from the tissues and release toxins from the body. The toxin we most want reduced is lactic acid which causes muscle cramps and aches. Sink deeply into the tub to make sure you treat your tired shoulders and neck.

Stress upsets the stomach. There are two aspects of the nervous system that function at different times. You’ve heard of “fight or flight” and “rest and digest.” “Fight or flight” refers to the body being under stress of impending doom – the predator is chasing us. All the blood pumps out to the legs and arms so we can run away - really fast! Constantly living under stress causes the body to stay on-edge. This is the opposite of how we want to be when we’re “resting and digesting.” When digesting food, the body sends blood to the stomach. Eating under stress confuses the nervous system - should it send blood to the limbs or the stomach? The result is inefficient, problematic digestion.

Don’t eat on the run. Sit down, eat, and enjoy your food. Send your body a clear message that it’s time to relax and focus on digesting.

Eat regularly, don’t skip meals. In order to keep going we need fuel, if you’re feeling sluggish or run down, check-in and ask yourself – when was the last time you had a snack?

Stress makes the heart race. This is another stress reaction of the nervous system. It’s your body telling you that you need to slow down.

Breathe deeply. Babies breathe with their diaphragm. You can see a baby’s stomach pushing up and down as their diaphragm moves. As we get distracted by daily stress we forget how to breathe. Try taking in a deep breath. Put your hand over your stomach to make sure the diaphragm moves out and in. As the diaphragm moves up and down, it also massages the organs, promoting organ health.

Rest. Take a minute out. Evaluate. Does this need to get done now? Is it really as stressful as it seems; are you putting more importance on it than necessary?

Stress reduction pressure points. Massage or hold these points to encourage stress to dissolve.

i. On the foot - between the big toe and second toe. Run your finger from the web up toward the ankle until your finger lands in a little divot about an inch above the web. This should be tender when pressed on.

ii. Over the chest. In Chinese medicine peace of mind is said to come from the heart. Holding points on the chest releases tension to encourage an open heart and peace of mind.

iii. Around the head. Calm the mind by pressing on the following points:

Third Eye: in a notch between the eyebrows. Also good for getting rid of that furrow!

Temples: find the most tender point and rub or hold.

Scalp: stress comes from our neck and shoulders to tighten the scalp. Rub along your scalp to find tender, tight spots. This gets the blood flowing to your brain for clearer thinking.

These are simple steps you can take at home to get a handle on stress. Often we can manage stress on our own, but sometimes we need a little help to push our bodies in the right direction. By stimulating certain acupuncture points, endorphins can be released into the body. This has a mood-altering, positive effect on stress. The effects are often felt immediately. Please contact you local acupuncturist for feedback on how Chinese medicine can help you.