Stress Less with Ashwagandha

Let's face it, stress is something we all deal with. Whether it's an upcoming job interview, a never-ending to-do list, or a big presentation coming up, it creeps into life one way or another, manifesting from mental or physical overload. But what if there's an herb that is backed by scientific evidence that can help relieve symptoms of stress? Enter: Ashwagandha, an ancient herb with emerging benefits. ¹

Not All Stress Is Bad?

It may surprise you, but not all stress is bad. Positive stress or eustress is the kind of stress that pushes you to meet deadlines or smash out that workout; it helps you cope with a challenging situation to unlock your full potential.

The issue is when you stay in "fight or flight” mode, running on empty. You may find it hard to relax, experience mild anxiety, have poor sleep, or have trouble focusing. Over time, this can result in an imbalance in your physical and mental state, and you may feel distressed.^1,2,3

Signs You Might Be Stressed

• You find it hard to relax/ wind down
• Feeling mildly anxious
• Difficulty concentrating
• Poor sleep quality ⁴

If these sound familiar, your body may be telling you it needs some support.

Meet Ashwagandha - Your New Best Friend

Ashwagandha has a rich history of being used for over 3,000 years in Traditional Ayurvedic Medicine to support the nervous system, relieve feelings of general debility, improve memory, and assist with recovery from illness. ⁵

It has also been traditionally used in Western Herbal Medicine as an adaptogen. An adaptogen is a herb that helps the body adapt to stress.

What Does the Current Scientific Evidence Support?

Stress: Ashwagandha supports a healthy stress response in the body through enhancing body adaptation to stress, relieving symptoms of stress, and aiding the body to cope with environmental stress.

Sleep: Never underestimate the importance of sleep, as more than 30% of human life is spent sleeping. ⁶ Ashwagandha may reduce the time to fall asleep, increase sleep quality, and relieve sleeplessness. It does this specifically through relieving symptoms of stress.

Mild Anxiety: Anxiety symptoms can come on suddenly or develop over time. Ashwagandha reduces symptoms and helps reduce the occurrence of symptoms of mild anxiety.

Mental Function: Ashwagandha can maintain cognitive function and performance, and it also supports mental concentration, helping enhance attention span and promoting memory recall.

As you can see, Ashwagandha is a versatile herb, helping with a wide range of common health concerns.

Other Simple Ways to Manage Stress

In addition to Ashwagandha, here are some easy diet and lifestyle changes that are easy to implement into your daily routine to help manage stress:

• Box breathing
• Stay physically active
• Meditation
• Yoga
• Prioritise hobbies that make you happy
• Walk in nature
• Spend time with friends and family
• Journaling
• Have good sleep hygiene to ensure a good night's rest
  
• Eat a balanced diet with protein, fibre, and healthy fats
• Limit electronic devices ¹

Eliminating stress completely from life is impossible and unrealistic, but what you can do is enhance body adaptation to stress. Ashwagandha can be an addition to your day to support a healthy stress response and relieve symptoms of stress. 

Always read the label and follow the directions for use.

References:

1. Mayo Clinic Staff. (2023). Stress symptoms: Effects on your body and behavior. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-200509872.
2. Australian Institute of Health and Welfare. (2025, May 20). Stress and trauma.https://www.aihw.gov.au/mental-health/topic-areas/health-wellbeing/stress-and-trauma
3. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of ahigh-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of Psychological Medicine, 34(3), 255–262.https://doi.org/10.4103/0253-7176.1060224
4. World Health Organization. (2023, February 21). Stress. https://www.who.int/news-room/questions-and-answers/item/stress
5. Mirjalili, M. H., Moyano, E., Bonfill, M., Cusido, R.M., & Palazón, J. (2009). Steroidallactones from withania somnifera, an ancient plant for novel medicine. Molecules,14(7), 2373-2393. https://doi.org/10.3390/molecules14072373
6. Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2019). Efficacy and safety of Ashwagandha (Withania somnifera) root extract in onsomnia and anxiety: A double-blind, randomized, placebo-controlled study. Cureus, 11(9).https://doi.org/10.7759/cureus.5797