Staying Cool in Mind & Spirit: Herbal Allies for Mental Health During Heat Waves
Image by Kathy McCabe and Copilot
During the ongoing heat waves here in the Mid-Atlantic region, I’ve been feeling anxious and stressed. It started me wondering about the connections between extreme heat and mental health. Extreme heat can impair brain function, it can cause irritability, anxiety, aggression and impulsivity. Heat can interfere with our sleep which can worsen these conditions. Psychiatric hospital admissions tend to rise during heatwaves, particularly among individuals with bipolar or schizophrenia.( https://www.msn.com/en-us/health/other/how-extreme-heat-impacts-people-with-mental-illness; https://www.msn.com/en-us/health/health-news/extreme-heat-affects-the-brain-heres-how-to-protect-your-cognitive-health; Psychiatry.org – Extreme Heat Can Take a Toll on Mental Health; How heat affects the mind).
Recent studies show that high temperatures can worsen anxiety, disrupt sleep, and elevate depression risk. Fortunately, the plant world offers time-honored allies to help us stay mentally balanced, even when the mercury rises.
- Nervines: Soothing the Heat-Stressed Nervous System
Nervines are herbs that gently support the nervous system, especially when overstimulation or exhaustion strikes.
- Lemon Balm (Melissa officinalis) – Cooling, calming, and uplifting, lemon balm has long been used to ease anxiety and restlessness. Try it in an iced tea with a touch of honey and mint (Lemon Balm: Health Benefits and Uses)
- Skullcap (Scutellaria lateriflora) – This nervine excels in helping the body recover from nervous tension, especially when heat is causing irritability or sleeplessness (Skullcap Benefits, Uses, Dosage and Side Effects – Dr. Axe).
- Chamomile (Matricaria chamomilla) – Known for its gentle effects, chamomile helps calm frazzled nerves and also supports digestion—a system also thrown off balance by heat (8 benefits of chamomile tea).
- Adaptogens: Building Heat Resilience from Within
Adaptogenic herbs help the body adapt to stress, which includes thermal stress.
- Tulsi (Holy Basil, Ocimum sanctum) – A revered plant in Ayurvedic medicine, tulsi has cooling, uplifting properties. It can improve mood, support cognition, and reduce cortisol (Holy Basil Benefits, Uses, Side Effects and Interactions – Dr. Axe).
- Schisandra (Schisandra chinensis) – While warming in nature, schisandra works systemically to buffer the effects of stress and enhance endurance, especially helpful when coping with fatigue (The Benefits of Schisandra – Dr. Brian Yeung, ND).
- Ashwagandha (Withania somnifera) – Particularly beneficial if heat is disrupting sleep or mood balance, this root calms the mind and stabilizes adrenal function (Can ashwagandha supplements really provide stress relief? – Mayo Clinic Press)
- Cooling Herbs That Support Mood
When internal heat manifests as agitation, anger, or burnout, cooling energetics can help soothe both body and spirit.
- Chickweed (Stellaria media) – A superb cooling herb with mild antidepressant qualities. Use it fresh in salads or infused in a cooling tea alongside hibiscus and mint (read my in-depth monograph on Chickweed (Chickweed: Benefits, Dosage, Side Effects, Drug Interactions, and Other Important Information | Nootropics Planet)
- Gotu Kola (Centella asiatica) – Traditionally used to calm the mind and enhance clarity, gotu kola is especially powerful when the brain feels “fried” from too much heat or screen time (Gotu Kola Benefits, Nutrition, Uses and Side Effects – Dr. Axe).
- Rose (Rosa spp.) – Rose petals bring gentle heart support, calming emotional tension and offering a sense of peace. Steep them into a cooling infusion with lemon balm (How do Rose Petals help reduce stress and enhance mood? | Angie’s Gardens).
- Hydration + Herbal Synergy
Dehydration can exacerbate mental fatigue and irritability. Create herbal “coolers” with herbs like hibiscus, mint, and lemongrass—all of which hydrate, tone, and cool. Add a pinch of sea salt and a splash of fruit juice for a natural electrolyte boost.
Safety and Considerations
While herbs are generally safe, always consider individual sensitivities and any medications being taken—especially during heat, when the body processes compounds differently. Many herbs also support companion animals, but always verify species safety first.
Cooling Calming Tea
Purpose: Supports the nervous system, encourages emotional resilience, and helps the body stay cool and hydrated during extreme heat.
Ingredients (for 1 quart / 4 cups):
- 1 tbsp lemon balm (Melissa officinalis) – calming, slightly cooling, and uplifting
- 1 tbsp hibiscus (Hibiscus sabdariffa) – cooling, tart, rich in antioxidants and helps with mood support
- 1 tsp chamomile (Matricaria chamomilla) – relaxing, supports digestion and tension relief
- 1 tsp gotu kola (Centella asiatica) – cooling and clarifying, gently stimulates mental clarity and resilience
- 1/2 tsp rose petals (Rosa spp.) – heart-softening and emotionally soothing
- Optional: A few fresh mint leaves or a pinch of spearmint – cooling and refreshing
- Optional: Raw honey or a splash of rose water to enhance taste and calm the heart
Instructions:
- Place all dried herbs (or twice the amount if using fresh) in a heat-proof jar or teapot.
- Pour 4 cups of just-boiled water over the herbs.
- Cover and steep for 15–20 minutes, or longer for a more potent infusion.
- Strain and let cool to room temperature. Chill further in the refrigerator if desired.
- Serve over ice with a sprig of mint or slice of cucumber.
Tips:
- Add a pinch of sea salt and a splash of coconut water if you’re using this as part of a cooling electrolyte drink.
- For nighttime calm, add a few drops of tinctured skullcap or passionflower before bed.
Kathy
Kathy is an herbalist/naturopathy practitioner who is constantly researching to expand her knowledge. She came to herbalism after her migraine medicine was suddenly removed from the market and she had to find something new. After discovering the magic of herbs she’s never looked back. She is accredited by the International Practitioners of Holistic Medicine (IPHM) and is an Associate Member of the American Herbalist Guild.