Welcome to the next installment of The Herbalist’s Cabinet! In this post, we’ll be discussing remarkable herbs that can provide much-needed relief during times of stress, fatigue, and burnout—otherwise known as adrenal tonics or adaptogens.
We have all experienced stress, whether it is physical or psychological. Stress is anything that upsets the normal equilibrium of your body and mind. A long illness is a classic example of physical stress; the loss of a loved one is a psychological stressor.
Most of the time, a stressful event (the stressor) comes and goes. Our body responds quickly as it should, adapts, and then returns our equilibrium—or homeostasis—back to normal.
But what happens when the stressor persists? When your stress response refuses to shut down or you are faced with a prolonged period of disruption in your life – this is chronic stress. If you’ve ever been stuck in this loop, you’ll know exactly how overwhelming it can feel.
Common Signs of Chronic Stress:
- Long periods of feeling hyper-vigilant or emotionally sensitive
- A racing heart and/or elevated blood pressure
- Persistent anxiety and feelings of overwhelm
- Disrupted sleep patterns
- Mental and/or physical fatigue
- Feeling “tired but wired”
- Poor memory and brain fog
- Frequent illness or difficulty recovering after being unwell.
The Engine of the Stress Response: Your Adrenal Glands
Your adrenal glands are the unsung heroes supporting you through demanding times, constantly adjusting your internal chemistry to help you survive your external environment. They secrete a number of different hormones, including epinephrine (adrenaline), norepinephrine, and cortisol.
Cortisol naturally follows a diurnal rhythm— where levels peak in the early morning to wake us up and then decline throughout the day.
However, prolonged exposure to chronic stress disrupts this natural rhythm. Instead of a smooth curve, you may experience random peaks and sudden crashes of attention, energy or concentration, often at unusual times.
The Diurnal Disruption: Sufferers of chronic stress frequently report waking in the early hours of the morning with a racing heart, feeling alert, and struggling to get back to sleep. Additionally, they might hit a wall mid-morning or in the early afternoon, unable to think straight; a frustrating feeling that’s often coupled with physical fatigue. These are classic signs of cortisol disruption.
Fortunately, there are some fabulous, well-researched herbs in our botanical arsenal to support the body to deal with and adapt to stress (hence the name ‘adaptogens’). Along with some basic, foundational lifestyle modifications, adrenal tonics help strengthen and revitalize both body and mind, supporting recovery from acute or long-term stress.
Ignition & Engine: Pairing Adaptogens with Nervines
Adaptogenic herbs make perfect companions to nervine tonics because adrenal support goes hand in hand with supporting the nervous system.
Think of the brain and nervous system as the ignition, and the adrenals as the engine. You cannot restore one without supporting the other. As such, a great clinical strategy is to use adaptogens and nervine tonics together, at alternating times of the day.
- Morning: Administer adrenal herbs to support, strengthen, and bolster physical response and mental alertness throughout the day.
- Night: Administer nervine tonics to calm the mind, counter feelings of hyper-vigilance, and promote a restorative sleep.
Three Essential Adaptogens for Stress and Burnout
While the list of true adrenal herbs is relatively selective, these three have also been stand-outs in my dispensary.
1. Withania (Withania somnifera)
Multi-talented and suitable for almost everyone, Withania (or Ashwagandha) has a long list of beneficial actions.
As a primary adaptogen, Withania builds physical resilience and increases resistance to daily stressors. Beyond this, it actively promotes a healthy immune response during times of chronic physical and nervous exhaustion, assists with blood sugar regulation, and supports healthy sleep cycles (1). For those with a sensitive constitution, Withania is always the first adaptogen that I recommend. It’s also good for those whose nervous system is severely depleted – it helps to strengthen and the nourish without being too forceful.
2. Rhodiola (Rhodiola rosea)
Rhodiola is a highly effective and strengthening adaptogen. Recognized for its positive impact on physical endurance and cellular energy production, it is particularly popular among athletes and those who undertake heavy physical work.
Compelling recent evidence highlights Rhodiola’s capacity to significantly reduce anxiety and help normalize baseline stress hormone levels during prolonged periods of stress (2).
3. Korean Ginseng (Panax ginseng)
Korean Ginseng acts as a profound tonic to strengthen both body and mind. It supports neurotransmitter synthesis, sharpens memory and cognition, and carries potent anti-inflammatory properties.
Because it is quite stimulating, it isn’t suited to everyone. However, it is an excellent choice for individuals with a naturally robust constitution who want to bolster their resilience against intense acute or chronic stress (3).
Lifestyle Modifications: Broadening the Toolkit
Supporting a depleted nervous system generally requires more than just a herbal supplement. It’s vital to find ways to alleviate the root stimulus of the stressor. If that isn’t immediately possible, implementing conscious lifestyle shifts can buffer your physiology until the pressure eases.
Consider integrating some permanent foundational strategies into your routine, such as:
- Daily mindfulness or meditation
- Reaching out to a trusted friend or family member
- Speaking to a professional therapist
- Daily gentle exercise
- Limiting alcohol consumption
- Eating a variety of fresh, whole foods and including adequate protein in your diet.
The Takeaway
It is an inescapable fact of life that we face stress every day, often from multiple competing sources. Our bodies and minds were built to withstand these pressures—ideally adapting and growing stronger as a result.
Stress only becomes a pathological problem when it becomes chronic, or when our innate threat response refuses to turn off after the real or perceived stressor has passed.
By integrating adaptogenic herbs, we can support the body in a multitude of ways—not only bolstering our normal stress response but actively protecting our long-term health from the cumulative wear and tear that results from burnout.
References:
(1) Della Porta, M., Maier, J. A., & Cazzola, R. (2023). Effects of Withania somnifera on Cortisol Levels in Stressed Human Subjects: A Systematic Review. Nutrients, 15(24), 5015. https://doi.org/10.3390/nu15245015
(2) Lelong, C., Ris, L., Sytar, O., Defrère, S., & Villers, A. (2026). Rhodiola rosea L. roots powder strongly reduces anxiety and corticosterone level induced by chronic stress in a murine model. Journal of Pharmaceutical Health Care and Sciences, 12(1), 21. https://doi.org/10.1186/s40780-025-00532-4
(3) Sutopo, N. C., Qomaladewi, N. P., Lee, H. W., Lee, M. S., Kim, J. H., & Cho, J. Y. (2025). Comprehensive understanding and underlying molecular mechanisms of the adaptogenic effects of Panax ginseng. Journal of Ginseng Research, 49(4), 356-365. https://doi.org/10.1016/j.jgr.2025.03.013