The Stress & Mood Connection

Posted: June 2022
Author: Sharlene Bennett |  BHSc, AdvDip Nat, AdvDip Med Herb
 

The Stress and Mood Connection – the inside out mood effect

At times we may find stress levels begin to affect everyday mood, cognition ability, focus, memory recall, or energy reserves. Often these are tell-tale signs that we are simply doing too much. The next step is reassessing what may or may not be beneficial for total wellbeing.

The stress effect

Which comes first, stress or mood? Both are intrinsically connected; our mood can be impacted by both chronic long-term stress and in many cases acute stressors. The ability of ongoing stress to affect our moods detrimentally is an all-too-common adverse side effect of chronic stress. But how do we address this in-clinic for clients alongside providing acute stress relief for those in immediate need?

The gut-brain axis – the stress and mood connection

Addressing the main causes of chronic stress can be an ideal starting point. A commonly believed pathway and driver of chronic stress is the gut-brain axis. The vagus nerve runs from our stomach over our shoulder point to the cranial nerves and acts as a cross-link communication channel for neurotransmitter messages between the brain and the gut.

Molecular signals and cellular compounds help drive the stress effect by setting up an imbalance between neurotransmitter production and release primarily along this pathway, which also sets up long term gut issues. We now know that stress drives systemic inflammation, whether it’s neuroinflammation or inflammation in other body areas, which also acts as a catalyst for further or secondary disease states to develop and co-exist.

The combination trigger effect

This combination of stress, inflammation and neurotransmitter imbalance all contribute towards an imbalanced state of mood equilibrium and impact our stress and mood responses. Our gut produces more than 90 per cent of serotonin, our happy and relaxed neurotransmitter, helping us with feelings of contentment and bliss. If our serotonin production is impaired and our neurotransmitter release is also impacted, this can drive a powerful influence on our mood and feelings. The increased circulation and elevated level of cytokines and specific interleukins, such as IL-6, can promote inflammation from the impact of stress or stressors within your lifestyle, including individual diet, environment or epigenetics.

The end result – The mood effect

Individuals with low mood or suffering from mood conditions are often found with elevated inflammatory molecules. Repeatedly in chronic disease states, inflammation is identified as a core driver of disrupted homeostasis which impacts long term mood, and essential neurotransmitters are dependent on those affected neuro-pathways for healthy production and release. As a result, our internal sleep cycle is often interrupted in stressed states or in mood conditions, and this also acts as a stimulus to incite further neuro-inflammation which creates an imbalanced cross-talk of neuro-information between the brain and gut bi-directional pathway.

Phytotherapy medicine - how can it help?

Helping ease chronic stress and steady cortisol levels, alongside adrenal gland function in chronic stress situations can encourage less negative molecular communication and help to inhibit inflammatory pathways. As always herbal medicine can provide support in a myriad of ways helping with acute relief and longer-term support for enhanced mood and stress reduction. Alongside herbs, lifestyle tips and techniques for stress support, and diet with supplement advice provide a more improved client outcome.

There are 10 essential stress and mood supporting herbs for soothing and settling the nervous system with anti-anxiolytic effects and inhibiting inflammation.

Kava is a stand out herb for stress, and overwhelmed feelings of panic or worry alongside its established pain and sleep supporting properties.

Saffron is a unique antioxidant herb with mood and anxiety actions for daily mood well-being.

St John's Wort is the ultimate mood tonic, combined with its immune and anti-viral effect, making this a top winter immune and mood supporting choice.

Rehmania acts as a powerful adaptogenic and helps long-term recovery support from chronic and stress-related illnesses.

Liquorice provides a calming effect and supporting action for healthy adrenal function in addition to its soothing mucus support, helping bronchial and respiratory stress and function.

Lavender helps to soothe and settle moods with its relaxant and anxiolytic action, alongside its anti-stress and sleep-inducing properties.

Zizyphus has a hypnotic and sedative action with a hypotensive effect together with its anxiolytic effect on mood and sleep. It is a powerful supporting menopausal herb for emotional stress and mood conditions, sleep issues, and night-time sweats.

Motherwort is a calming nervine tonic, for settling an overactive nervous system and an anti-thyroid action herb for hyperthyroidism, calming rushing heartbeat and an over-stimulated nervous system.

Magnolia is a wonderful relaxant and calming herb for mood and aiding a restful night’s sleep, alongside its anxiolytic effect.

Mānuka is a gentle anxiolytic, and a powerful New Zealand native for its antibacterial, anti-fungal and infection support.       

 

References:

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2. Boyd, J. E., Lanius, R. A., & McKinnon, M. C. (2018). Mindfulness-based treatments for posttraumatic stress disorder: a review of the treatment literature and neurobiological evidence. Journal of psychiatry & neuroscience: JPN, 43(1), 7–25.
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