The effects of stress and anxiety can be devastating to body, mind and spirit. The breakdown of body systems due to a constant state of emotional pressure, worry and nervous tension has been the subject of numerous scientific studies. Stress causes the cardiovascular system to become imbalanced. The muscles becomes tense. The gastrointestinal tract does not function properly when the emotions are out of whack. Mental concentration becomes difficult and the immune system becomes weakened when we are in the stress mode. Stress causes disease.

To be healthy, we must learn to relax. I’d like to share a few of my favorite natural remedies for relaxation. They include humor, regular workouts, breathing techniques and music. Herbal teas are pleasant to sip and enjoy. Many herbs have natural compounds that help to balance the nervous system and give us a feeling of peace. Warm baths with calming herbs like lavender and chamomile are also helpful for combating the effects of stress.

Good hearty, belly-felt laughter really is the best medicine. The kind of laughter that brings tears to the eyes also helps to balance the cardiovascular system. It can even help to lower the blood pressure in many cases. Don’t you feel relaxed and at peace after watching a truly funny movie or reading a humorous book? Laughter eases emotional tension, relaxes the muscles and boosts the immune system. Try to find humor in situations that create stress in your life. Train your brain to make light of situations that would otherwise make you tense and anxious. Humor is healing.

Exercise is another natural stress-buster. A good brisk walk in the park is a great, natural way to ease tension. It’s good for all of the body systems and it’s uplifting to the emotions. Strengthen the heart, lungs and circulatory system while you clear your mind. The immune system is boosted with regular exercise and of course your muscles love a workout. Exercise is good medicine for banishing the effects of stress.

You’ve heard the good advice “just take a deep breath.” It’s true. The act of deep breathing can relax the whole body and create a sense of peace within your self. Many doctors even prescribe these techniques to their “stressed-out” patients. Add meditation and lovely music to the simple breathing exercises and you have created your own special therapy. Devote at least 15 minutes a day for relaxation and you will soon feel much more tranquil.

Herbal baths of lavender, marjoram, chamomile are inexpensive to make and they can be very effective for promoting rest. These herbs soothe tense muscles and their aromas have a calming effect on the emotions. Herbal teas and baths can also help you cope with stress and anxiety. Dried herbs can be made into pleasant teas that can become part of your daily relaxation ritual. A cup of lemon balm, chamomile, St. John’s Wort or hop flower tea can help you to bring about a sense of serenity after a hectic day. Alone or in pleasant combinations, herbs are a calming alternative to drinks laden with caffeine and sugar. Here are some of my favorite serenity tea herbs.

Valerian root (Valeriana officinalis) is a very effective calming remedy. Tea from this root can make you feel calm and collected. A cup before bed may be just what you need to unwind and shed the angst you may have accumulated from a hectic day. Valerian root is great for coping with anxiety and emotional stress. It can be a great help for those who suffer from insomnia. Valerian never makes you groggy or feeling dull the next day. You wake up refreshed and feeling balanced. One or two teaspoons of the dried and chopped root is good for a bedtime cup of tea. Valerian root has a very pungent and distinct odor that takes getting used to. I have grown to rather enjoy its unusual scent. Capsules are an alternative to tea if the scent is unacceptable to you.

Catnip (Nepeta cataria) is also calming. It is especially helpful when the stress is felt in the tummy. It is also popular as a remedy for restless children. Herbalist Rosemary Gladstar has many recipes to promote calm children in her book Herbal Remedies for Children’s Health. Many of these blends include for catnip leaf as a major ingredient. Other herbs such as lemon balm and chamomile can be added to the catnip to disguise its somewhat bitter taste. Add just of pinch of stevia leaf (a natural, non-caloric sweetener) to the cup to make it more palatable to a child’s taste buds. Safe and non-toxic catnip is a must for the herbal medicine chest. It’s good for adults as well as children.

Chamomile (Matricaria chamomilla) is a gentle but effective soothing tea ingredient. It is also safe and effective for people of all ages. Its flavor is delicate and reminiscent of apples. A cup of chamomile tea is a wonderful beverage in the evening. It is a simple and pleasant drink to help the everyone in the family get a peaceful night’s sleep.

Hop flower tea (Humulus lupulus) is also very relaxing and can help one to unwind in the evening and promotes restful sleeps. Hop flowers have an unusual odor, but I actually find it rather pleasant. One or two teaspoons of dried hop flower per 6 ounces of hot water make a soothing nighttime drink. Dried hop flower can also be stuffed into sleep pillows. Hop flower pillows were very popular as a sleep aid in the days before pharmaceuticals. These pillows were thought to be an aid against nightmares. I like to make an herbal sleep pillow blend of equal parts hops, lavender and chamomile.

These herbs can be used alone as an herb “simple” or they can be combined to make wonderful blends. If teas are not convenient for you, look for capsules containing one or combinations of these rest-inducing herbs. Alcohol tinctures (if tolerated) can also be handy for times when you need fast relief from anxiety and stress. Look for them at your favorite health food store. These herbs are good medicine, however it is not wise to exceed recommended dosages. If you are on medications, check with your health care practitioner before using herbal remedies for relaxation and sleep.

Learn about these simple, healthful relaxation techniques. They can help you to cope with stress in a gentle, non-toxic manner without side effects. Rent a hilarious video and let the belly laughs begin. Notice how you feel after watching it. Aren’t you more relaxed and uplifted? Many local hospitals offer stress management classes for the community. Contact the Community Education Department at the hospital near you for availability. Public libraries carry books and music about meditation, relaxation exercises as well as herbal recipe books. With the busy holiday season just around the corner, it would be wise to start your respite ritual as soon as possible. Take time for tranquility. Enjoy an herbal bath or brew as part of your wind down routine and you will soon healthier and more balanced.

Karen Stokes, RN Herbalist is a member of the American Botanical Council and the Michigan Holistic Nurses Association. She can be reached at (248) 515-9863 or karen.stokes@yahoo.com.