Five Supportive Herbs for Burnout.
Burnout — a state of chronic (usually workplace) stress marked by exhaustion, cynicism, and reduced professional efficacy — is increasingly recognized by health professionals in the UK and worldwide. The World Health Organization classifies burnout as an occupational phenomenon. In the UK, NICE (National Institute for Health and Care Excellence) guidance and NHS resources acknowledge workplace stress and its physical and mental health impacts,.
While herbal support is not a replacement for medical intervention when necessary, certain herbs used in western medical herbalism have been used traditionally and studied for symptoms commonly seen in burnout: fatigue, sleep disturbance, anxiety, and stress-related cognitive difficulties.
Below are five herbs commonly used in western medical herbalism that may offer gentle support for those experiencing burnout. For each herb I summarize traditional use, what clinical research suggests about benefits and key safety cautions. Always check new herbal supplements with a qualified medical herbalist — especially if you’re taking prescription medicines, pregnant, breastfeeding, or have significant medical conditions.
Ashwagandha (Withania somnifera)
Why it’s relevant: Ashwagandha is an adaptogen — a type of herb used generally to help the body adapt to/cope with stress. Ashwaganda is also nutritive (beneficial for anaemia), anxiolytic and sedative.
Clinical evidence: Randomized controlled trials have reported reductions in perceived stress and cortisol levels in adults taking standardized extracts. Some trials show improvements in sleep quality and fatigue measures.
Safety and cautions: Generally well tolerated in short-term studies. Potential interactions with sedatives, thyroid medications, immunosuppressants, and glucose-lowering drugs. Avoid in pregnancy. Start at lower doses to assess tolerance due to potential GIT upset.
2. Rhodiola (Rhodiola rosea)
Why it’s relevant: Another adaptogen, rhodiola is used for fatigue, mental and nervous exhaustion, and reduced memory and concentration.
Clinical evidence: Several randomized trials indicate rhodiola can reduce fatigue, improve concentration and mental performance under stress, and reduce burnout symptoms in working adults. Many positive trials use standardized extracts (e.g., SHR-5).
Safety and cautions: Generally well tolerated; occasional jitteriness, insomnia, or irritability reported, so taking earlier in the day is common. May interact with medications acting on the central nervous system; caution with bipolar disorder.
3. Lemon Balm (Melissa officinalis)
Why it’s relevant: Lemon balm is a calming herb traditionally used for mild anxiety, sleep disturbance, and nervous agitation — symptoms often accompanying burnout.
Clinical evidence: Clinical trials show lemon balm extracts can reduce self-reported anxiety, improve mood, and support sleep in mild-to-moderate cases. Some standardized preparations combined with other herbs (e.g., valerian) show improved sleep outcomes.
Safety and cautions: Well tolerated, however please note that it may enhance sedative effects of CNS depressants and should generally be avoided in cases of hypothyroidism.
4. Lavender (Lavandula angustifolia)
Why it’s relevant: Lavender has calming and anxiolytic properties and can help with sleep quality and anxiety — useful for stress-related symptoms in burnout.
Clinical evidence: Oral lavender oil preparations (standardized doses) have shown efficacy in reducing generalized anxiety symptoms in randomized trials. Aromatherapy with lavender essential oil has demonstrated benefits for sleep and subjective relaxation in several studies.
Safety and cautions: Generally safe, may interact with strong sedatives or cause gastrointestinal upset in some people. Topical essential oils must be diluted.
5. Nettle (Urtica dioica)
Why it’s relevant: The humble nettle is a nutritive tonic containing iron and other minerals, nourishing the blood, clearing stagnation as a diuretic and relieving lethargy. Energetically it strengthens boundaries, supporting courage and strength.
Clinical evidence: Preliminary trials and small randomized studies suggest nettle extracts may reduce fatigue and improve sleep and mood when used as part of a multi-herbal or adjunctive treatment.
Safety and precautions: Generally safe although be wary if particularly reactive to nettle stings.
Be aware that herbal medicines can interact with prescribed drugs, including hormonal contraceptives; always check with your prescribing clinician or a qualified medical herbalist before starting any herbal treatment. If you are struggling or seeking options for complex conditions such as burnout, it’s advisable to consult a medical herbalist who can assess you as an individual and create a tailored plan. I offer both online and in-person consultations and am available if you would like to reach out for advice or to arrange an appointment here.