Natural ways to support recovery during and after stress

Do you find you’re waking up tired, struggling to concentrate and find that you can’t switch off at the end of the day when it’s time to sleep? If so, then you’re not alone.

Modern-day living places significant demands on both our physical and mental well-being. Living in a world that never switches off means many of us are walking around with the stress response permanently activated.

This part of the nervous system is meant to switch on short-term when we meet a stressful situation, and our bodies need to adapt, but when this state is switched on long-term, it can start to impact everything from sleep, digestion, hormones, immunity, and energy levels.

Signs your body might be under chronic stress

Everyone experiences stress differently, but some common signs of chronic stress include:

Fatigue

This can also be caused by conditions such as anaemia or low thyroid function, but if checked by the GP and nothing is found, it can be a sign of prolonged stress depleting your energy.

Insomnia

Lack of sleep can result from other causes, such as too much exercise in the evening or low blood sugar, but when stress is in the picture, insomnia might be caused by elevated stress hormones keeping your brain alert when it should be winding down.

Digestive problems

Many digestive problems can be connected back to the nervous system. Bloating, reflux, constipation and diarrhoea can all be associated with stress because the digestive system is under the control of the nervous system, and when we’re in high alert, digestive function becomes compromised.

Low mood

Prolonged stress can start to cause nutrient depletions, which leaves the body exhausted and less able to effectively regulate mood.

Brain fog

When the brain shifts towards dealing with perceived threats, it can eventually impact concentration and thinking. This can also be further compromised if insomnia is also a problem. 

Sugar cravings

This is because the body needs a quick source of energy, and some people also comfort-eat when stressed, which usually involves sweet foods because sugar stimulates dopamine in the brain.

How can we support the body during and after a period of stress?

It’s not always possible to remove the stress from our lives, but there are many things we can do to support the body whilst going through difficult times.

Herbs and nutrition can support the body’s buffering capacity by restoring nutrients the body rapidly utilises when under stress. Lifestyle changes can also help to calm down an exhausted nervous system, which can further support sleep.

Nutrition

Stress increases the body’s demand for certain nutrients, so a nutrient-dense diet helps to provide the vitamins, minerals, healthy fats and protein needed by the body.

Include protein with each meal to help stabilise blood sugar (which becomes elevated during times of stress), oily fish or walnuts for the omega-3 needed by the nervous system, and magnesium-rich foods such as dark leafy greens and dark chocolate (required by many processes in the body, including nervous system function).

Limit stimulants like caffeine and alcohol (the body is already overstimulated). Focus on hydration with water and herbal teas, which are particularly good for helping the nervous system calm down.

Exercise

If you’re feeling overstimulated during the daytime, then fast walking or cardio-type exercises can help to use up the extra cortisol. Walking or exercising in nature can support both your mind and body when stressed, helping switch the nervous system into a more relaxed state.

Sleep hygiene

In the last two to three hours before bed, create a ritual for sleep preparation. Limit screen time to reduce blue light exposure, add some Epsom salts or magnesium flakes to a warm bath with a few drops of lavender essential oil, or, if you don’t like bathing, then a warm shower to relax the muscles, which can feel extra tense when under stress.

Choose relaxing exercises in the evening, such as walking, yoga, and Pilates, over cardio, as too much cardio can be stimulating when done near bedtime. Meditation and deep breathing exercises such as box breathing can help switch the nervous system to a more restful state, which can really benefit sleep problems. Reading before bed can also help switch the mind off from the day's stresses.

Herbs 

Herbal medicines are a great support for stress because they can help modulate the nervous system, increase stress resilience, and support the body’s ability to adapt to stress. Herbs that can do this are called adaptogens.

Some of my favourite herbs to use with stressed clients in either tea or tincture form are:

Lemon balm

Lemon balm can influence calming pathways in the brain and is known traditionally for reducing nervous tension and feelings of restlessness.

Passion flower

Passion flower can help to support sleep and circular thinking that can keep you awake at night. 

Chamomile

Chamomile is a very calming herb for the whole body, including the digestive system, which can be greatly affected during times of stress. Try having a chamomile tea in the evening before bed or after a meal that leaves you feeling bloated and uncomfortable. 

Lavender

Its calming and aromatic compounds help promote restful sleep, which is particularly good for children too, and it can be used as an essential oil for inhalation. Try adding a few drops to your pillow.

Rhodiola

This is an adaptogenic herb which helps the body adapt to stress. It is thought to support the body’s resilience, especially where there’s mental fatigue and low mood.

Ashwagandha

Ashwagandha is another adaptogenic herb that’s used to calm overactive adrenals by helping to lower cortisol levels, which is thought to help ease anxiety and support more restful sleep.

Some herbs can interact with medication, so it’s always worth working with a herbalist to ensure that herbs have been thoroughly checked against any medications you are taking. Different herbs are also selected depending on each person's primary concerns, as stress affects everybody differently. Herbal medicine is not a one-size-fits-all; it needs to be personalised and tailored to each person's needs.

Recovering from prolonged stress doesn’t happen overnight and often needs a holistic approach where nutrition, herbal medicine and lifestyle changes support the body’s recovery process, helping to rebuild strength and resilience once again.