The balance: Herbs versus modern, western medicine in field first aid

I lay out the things once more - gauze, tape, band aids, iodine, scissors, a triangle scarf, something for burns, something to ease breathing, something to calm rattled nerves, something to ease pain, a healing salve...

How many times have I put together a first aid kit? I've lost track even of the types of kits I've put together.

It probably started when I was a kid and I viewed toothpaste, duct tape and a pocket knife as "first aid." The toothpaste was for tree resin removal and cooling of insect bites, not for teeth.

Then as a young adult I packed a first aid kit in my big trek pack for trips to Ecuador, Kazakhstan, Nepal or Kosovo.

Image via Pixabay

Image via Pixabay

In those days, I got prescription antibiotics and pain killers for emergencies. I never used them, except once the antibiotics in some remote Mexican mountains.

But I did bandage a lot of cuts, disinfect many wounds, wash dirt out of scrapes and sooth a lot of distress in my time.

Some will sneer. A lot of things were beyond my skills and my kit. But the woman with infected cuts on her hands in rural Bangladesh, who had never seen a doctor, cried and hugged me when I cleaned and bandaged her wounds. Even if that were the only time, it would have been worth it.

I also doctored myself plenty. Once in the Amazon, I cut my foot on a steel grate and it bled so profusely that my local friends took me to the local hospital, which turned out to be a filthy, concrete shed, crowded with infectious disease. I opted for my own kit and bandaged it myself. I managed not to get that cut infected either, no small thing in the rain forest.

I've packed a kit for groups of kids and for family camping trips as well. This time, I'm packing it for another sort of purpose--climate crisis protests.

That mostly means that for the first time I include a large bottle of antacid. I'm told that diluted half and half with water it makes a decent anti-tear-gas eye wash. There are other things I wish I had, like an inhaler, a ventilator, instant ice packs and burn dressings. But I'll make do. Hopefully I won't need any of it.

While updating my research for this kit, I ran across the usual arguments of course. There are the staunch proponents of alternative and herbal medicine, who wouldn't have antibiotics even if they could get them. And there are the western medicine mafia, who don't care if lemon balm salve beats out Acyclovir in clinical trials because "imprecise dosage."

Never mind the fact that precise dosage isn't that important with lemon balm, given that the effective dose is relatively low and the harmful dose is unattainably high.

I don't fit neatly into either camp.

Antibiotics are not the work of the devil. Quite the opposite. They have saved countless lives from miserable, horrifying death, including my own most likely.

But the antibiotic era is still waning. Resistant bacteria are far too common now. Last year, I fought off a flesh-eating MRSA infection that didn't respond to antibiotics. And you bet I'm grateful for the oregano essential oil that finally kicked it.

Ideology ties our hands and causes harm in healing as in any other area.

How do you decide then? The main rule of thumb is to use what works. There are areas where modern, western medicine still does a better job than herbs and there are things where herbs are a better bet.

Western medicine:

  • Surgery

  • Antibiotics

  • Massive bodily trauma

  • Bleeding wounds

  • Organ failure

  • Bacterial infections

Herbs:

  • Scrapes, bruises and burns

  • Allergies

  • Systemic and chronic disease

  • Psychological distress

  • Viral and fungal infections

  • Lung and bronchial difficulties

Automatic rejection of either is nothing but stubborn ignorance that gets in the way of healing.


So, what goes into this year's first aid kit? Here's a list that may come in handy for others on the front lines of the struggle for a livable future.

Disinfectant - I prefer iodine. You can also use an herbal tincture (yarrow is good) if the alcohol content is high enough. But if you carry nothing else, this is probably the thing. I got the MRSA infection simply because I delayed disinfecting a cut for thirty minutes. And no, it wasn't because I had a low immune response. Had I not had a strong immune system I wouldn't have been able to get rid of it at all. Disinfect cuts and scrapes in the field. Just do it.

Bandages, gauze - lots of them. You will almost never need them, though protests are possibly one place you're more likely to. And when you need them you will really need them and in good supply. Use them to stop bleeding. Put them on, apply pressure, get more help.

Tape - to hold the gauze on.

Scissors - to cut the tape and bandages

Disposable gloves - Yes, this is the one area not to be environmentally friendly. Use them if there's blood. Change them each time. When we cut out all single use-plastics, this will be one of the few exceptions.

Sanitary pads - for their usual use as well as as backup bandages

Band-aids - No, not silly. Disinfect and then cover small cuts. Infection is not silly. And a cut hurts a lot less when covered and protected.

Water, Panthenol, raw honey, aloe vera or St. John's Wart salve for burns - Cool water is the single greatest burn remedy. With any burn, get it in water if at all possible as soon as possible. If that's impossible, burn dressings might help, but you aren't likely to have them unless you're a professional. In some parts of Europe, there is a foam available called Panthenol. It was developed during the Vietnam war to counteract Agent Orange. It is the second best thing to water. Other than that, raw honey, aloe vera gel and St. John's Wart salve (roughly in that order) are the next best things.

Plantain salve - Plantain infused olive oil, heated with bee's wax and some vitamin E, then cooled. Use after disinfection on small cuts, bruises and scrapes that you can't put a band aid on.

Antacid mixed with water to wash eyes and faces exposed to tear gas and pepper spray - Use a ratio of 1 to 1.

Clean rags or bandannas - to soak in water or antacid mixture for burns or chemical exposure

Mullein leaf, mallow or thyme tincture - for respiratory problems and to heal respiratory tract after chemical exposure

Lemon balm or valerian tincture or syrup (for children) - to calm nerves and panic attacks, to reduce trauma after a bad fright, to restore strength

Echinacea tincture - As an immune booster after injury or traumatic experience, which is likely to lower immune response

Garbage sacks - to isolate clothing and other materials exposed to tear gas or other chemicals

Ibuprofen - for sprains and other pain relief

Water - for re-hydration and psychological comfort

Wax paper squares - folded into sustainable emergency water cups as an environmentally friendly alternative to lots of plastic cups or bottles. They dry and can be reused. They also take up less space than traditional paper cups.

Waiting for the first herbs

 

When the fragile light first glides,

whispering across the land,

the cold sunlight of March,

Image by Arie Farnam

Image by Arie Farnam

 

as sleet still stings like sand,

I walk in the bare woods,

before the first buds awake.

Tiny rosettes of nettle nestle

amid the leaves I rake.

In the garden little pokes

above the still cold dirt

but tiny chickweed leaves

to heal some small hurt.

Still the tops of most herbs

stand dry and winter browned,

waiting past the last April snow

safe beneath the ground.

Then coltsfoot and lungwort,

brave and hearty those two,

raise their faces to the sun

pale yellow and purple blue

Rosemary and lavender,

as your leaves slowly green,

beware the last blast of winter

that we have not yet seen.

I’m waiting for the leaves

to wave green flags of spring

I’m waiting for the flowers

and breath to rise and sing.

The world needs more poetry these days. I may not be able to do all the things I have wished to. But I heard that we now have a local chapter of Extinction Rebellion. My post is short because I’m off to check out their website and sign up to do my bit on the home front.

Fed up with artificial colors, fragrances and taste enhancers

Science is complicated.

Just because something happens at the same time as another thing or just after another thing does not mean one caused the other. Sometimes it does. But sometimes they are just two things happening at the same time. Correlation is not causation.

But when something happens only when (or much more intensely when) something else happened right before it in many different places and at many different times to many different subjects, then the first thing probably does in some way, direct or indirect, cause the second thing.

That is what is happening and being reported by parents all over the world when it comes to artificial food coloring, fragrances and taste boosters—food additives with those indecipherable names clogging the ingredients lists of most packaged foods. One thing happens (a child eats something containing these substances) and then another thing happens (the child shakes, cries, screams, throws extraordinary tantrums, breaks out in unaccustomed skin rashes or has other reactions). Parents have reported these observations again and again, in every parenting forum I have ever come across.

Image by Arie Farnam

Image by Arie Farnam

But medical studies claim the evidence is “inconclusive.”

Granted, the spectrum of substances suspected of causing reactions is broad and the reactions caused are diverse. And not all kids react. Kids with attention and sensory issues tend to react more… a lot more.

It is also difficult to differentiate the energetic boost delivered by sugar and other simple carbohydrates almost always contained in the same foods from the effects of other additives. Most studies have tried to separate the two. But we don’t actually know that it isn’t the combination of sugar and the additives that is a problem for these children.

Many of the substances used to create colors, fragrances and taste boosters have been progressively banned in more safety-conscious countries in Europe, usually due to vague neurological effects, but new ones—all too chemically similar—are continually being invented.

As a parent with one child with high sensitivity to food additives and another child without particular sensitivities, I can clearly see the differences. One child doesn’t make a study, but the experiences of thousands of parents routinely dismissed and belittled by the medical establishment make for a very suspicious situation.

Given the massive lobbying capabilities of the food industry and the extreme profits garnered by these cheap substances added to foods to make them instinctively addictive to children, I call foul. I have not seen adequate research and investigation into this area yet, but the past few weeks have lit a fire under me.

Due to various allergy-type reactions to milk and other foods, I had both of my children tested for all standard food allergies about a month ago. Both of them tested negative in every category. The test did not include a test for lactose intolerance, which isn’t actually an allergy. But as soon as I got my son lactose-free milk, his symptoms cleared up.

My confidence in the allergy testing system is shaky at best, if they aren’t even with it enough to refer a kid with allergy-type reactions to milk for a lactose intolerance screening. I have also seen my ten-year-old daughter collapse, screaming with shaking hands for two or three hours at a stretch after eating a moderate amount of green food coloring on several occasions. I’ve seen her exceptionally irritable and impulsive after eating everything from a single piece of candy to a few handfuls of fake-cheese-flavored chips.

Then just recently, in the month since the allergy testing, she acquired some much coveted children’s lipstick with chemically induced “cupcake” flavoring. She smeared it on liberally and by her own admission ingested a small amount. This was after a day of eating only very familiar foods, but after a few hours she was covered with extreme allergic eczema from her knees to the knuckles of her hands.

Fortunately, anti-allergenic mint salve (see the recipe here) stopped the itching within thirty minutes and cleared up the eczema in two days, a result the doctor proclaimed “miraculous.” Our pharmacist told me antihistamines generally soothe the itching within 24 hours and clear up that level of eczema in seven days.

(Caveat and disclaimer: There has not been enough study of mint extracts for eczema. There are few side effects reported, but skin rashes should be consulted with medical professionals. If your doctor agrees, mint salve might help. I have seen it help in many cases, but with other types of allergies it had no effect.)

The lack of rigorous research on the harmful affects of food and cosmetics additives continues to be problematic. This is not a difficult issue. There is no need to color foods or cosmetics or enhance fragrances or tastes. What if companies were forced to compete based on the actual basic quality of their product, plain and simple, rather than relying on manipulative manufactured substances?

How does a company making lipstick marketed specifically to young children get away with including heavy-duty fragrances and taste enhancers that make children obsessively want to eat a product that has not been tested as a food?

I am constantly under attack from these products. My kids beg for the products they see in advertisements on children’s TV shows or that their friends have. Other adults gift them to my children. The worst of them are very dangerous. But beyond that many of them are just damaging and hazardous to long-term health. Some sensitive children react to these harmful substances immediately. But that does not mean that they don’t still silently harm the health of less sensitive children as well. It is altogether possible that children with sensory and attention “disorders” are our canaries in a coal mine.

Because I want to protect my children from hazardous substances contained in most of the products on the supermarket shelves and I actually stand my ground on it, I am called an “extremist” or accused of having “extremely high standards.” These shouldn’t be considered high standards.

Just make food. Just make lip gloss. I can grow the ingredients and make both from my own home with no chemicals and they taste great and they last.

Substances must be thoroughly investigated, including long-term health and neurological effects, before being approved for food or cosmetics use. Even more fundamentally, there is no reason for substances which manipulate and deceive the senses. No manipulative or addictive product should ever be marketed to children.

It is not that I want to control what other people do. I don’t want them around me. I don’t want them invading my space. I don’t want to be pressured over them. I don’t want my children manipulated by them or given them by friends.

If it isn’t cupcakes, it shouldn’t taste and smell like cupcakes. Cupcake flavor and smell should be what it is—flour, sugar, butter, real strawberries, in season, brief and real. Period.

Mugwort: Home Medicine Cycle

Plant identification can be tricky and it is the biggest safety concern for the herbalist. While it is possible to hurt yourself with too much of a known herb or by using an herb improperly, it is much more likely that harm from herbs will result from incorrect identification.

For me, there's the particular issue that I'm more than 90 percent blind. I've always had trouble gathering herbs in the wild because everything in a meadow just looks generic green unless I put a leaf up two inches from my eye.

That's why most of my work with herbs focuses on things I can grow. My herb gathering is a lot more efficient that way. And when I plant and nurture an herb through the seasons, I am sure what I'm getting and I learn it's smell, texture and taste long before I have to go off and identify it in the wild

My mugwort plant top

My mugwort plant top

But even growing your own isn't always a sure thing. Some years ago, I planted what were supposed to be mugwort seeds and a plant sprouted. The leaves looked a bit thinner and wispier than the online photos of mugwort. The flowers were also greenish brown, rather than the dusky red shown in must mugwort pictures in books and online, so I asked some of the women from the local village who had a little knowledge of herbs. Two of them insisted that it wasn't mugwort but possibly something related.

Mugwort (Artemisia vulgaris) is related to wormwood (Artemisia absinthium) but this didn't appear to be that either. I had read that mugwort is occasionally mistaken for poisonous hemlock, which can be deadly, so I was more than a little cautious. 

For several years, I let the plant live in the corner of my herb garden and each year it got bigger, beating out other hardy plants. Finally, I decided I had to fully research the identification for once and for all or get rid of the plant. The main markers for differentiating between mugwort and hemlock are the smell, the silvery sheen and small hairs on mugwort leaves, and later in the year, the flowers. 

Smell would someday be key for me but first I had to know the plant intimately to identify the smell. It was too early in the year for flowers (and mugwort is usually harvested before it blooms, so this is a common problem in mugwort identification) and relying solely on the hairs and a silver sheen of the leaves seems a bit shaky when your life is literally at stake. 

My mugwort stem

My mugwort stem

First, I carefully picked each individual part of the plant--the leaves, buds and stems--photographed them and put them through a plant analysis program. That program quickly proclaimed it to be mugwort. But I wasn't convinced. There were still the village women, who weren't exactly experts but they were local people with some experience in the natural environment.. So, I sent my samples in to a plant identification group. Finally, I got back my answer. 

It is mugwort. Several members of the group explained more clearly the most crucial identifying characteristics. The stem of my plant is clearly ridged and purple all over. Hemlock has a stem that is barely ridged at all and only spattered with purple (like when someone does an ink spattering art project). The flowers are quite different and I could confirm from previous years that while my flowers are a bit pale, they do match some photos of mugwort and most certainly are not hemlock flowers. 

It was a relief to finally make the determination and not have to uproot my plant. But I don't regret any of the time and caution spent to confirm it. Even with a plant I grew myself, the risk of dealing with a poisonous plant is there and always worth considering.

My mugwort buds

My mugwort buds

As soon as I was sure of it, I used some mugwort leaves to settle a sour stomach I had been struggling with for several days and made a bath of it for my kids who had bug bites all over their arms and legs from summer camp in the woods. My son also had a weird rash that might be bug bites, an allergic reaction of some kind or possibly skin parasites. Mugwort soothes bug bites and some other allergies but more importantly it is one of the best remedies for skin (and stomach) parasites.

I doubt the rash was parasites in this instance. But again, it's better to be safe than sorry. Now at least I have mugwort on my side for that.

Mugwort leaves and buds are used in teas, tinctures, washes and salves for a variety of discomforts and diseases, particularly stomach acidity, ulcers, constipation and intestinal parasites as well as skin infections. Mugwort is strongly antibiotic and anti-microbial. The tea has a calming effect on nerves and can help regulate abnormal hormone levels, which could be helpful for insomnia and obesity.

Women with light or sporadic periods can use mugwort to regulate menstrual flow and reduce the related pain of menstruation. Yarrow and/or red raspberry leaf may be better herbs for those with heavy menstruation, but mugwort has also been shown to bring relief during menopause. 

My mugwort leaf

My mugwort leaf

Still, while mugwort isn't poisonous, it does have a low level of toxicity that could cause temporary sickness if more than three cups of the tea are taken per day for several days in a row. It is best used as a short-term treatment for digestive problems, even though thousands of people drank it daily during WWII when tea was difficult to obtain in Britain and people drank mugwort tea instead.

The most important warning on mugwort is that it has been used to bring about abortions and to stimulate the uterus while giving birth. Given that, it isn't at all appropriate for pregnant women, and due to the low level of toxicity, shouldn't be ingested by nursing mothers either.

A less worrying application of mugwort is for the skin. Just as it rids the body of intestinal parasites it can fight skin parasites that few modern medications are effective against. It also alleviates itching and reduces the inflammation of bug bites. It is a particularly effective bug repellent, so salves and oils infused with mugwort leaves or a few drops of mugwort essential oil can keep the bugs off of you in the first place. 

Compounds contained in mugwort have been found to combat cancer in a Chinese study and other studies point to possible uses for joint pain associated with arthritis. But these uses will require further research to be fully realized.

What is clearly scientifically demonstrated is the antibiotic and antimicrobial properties of mugwort. As well as preventing infections as a skin wash, the dried plant can be used as a smudge to kill airborne bacteria and prevent the spread of disease both at home and in places of business where incense is burned, such as massage parlors, where the pleasant smell of a mugwort smudge will blend right in.

Both mugwort tea and mugwort smoke have a history, dating back to Aztec religious ceremonies, of being used for lucid dreaming and astral travel. Compounds in mugwort are psychoactive but the effect is not one of dramatic hallucinations. There are many reports of predictive dreaming connected to mugwort and experiments with dreams might benefit from its use.

As with all posts on medicinal herbs, this is not intended as specific medical advice for any particular person. Allergies to mugwort do exist and those with serious symptoms of disease should seek medical attention.

Healing from soul exhaustion and emotional depletion

Greenery surrounds the house, climbing up the fences. To get in you walk up the driveway under a canopy of oak and plum branches. Flowers peek shyly from pots or the rock walls that hold up the terraces climbing our steep hill. There are greenhouses for the vegetables, a large, semi-wild herb garden and a cluster of quacking ducks wandering around.

I test out as an introvert on those personality questionnaires and this is the world I have made for myself. It took years to build and in the winter it can be pretty rugged. But in the summer there is a balance of solitude and connection. I have friends and connections all over the world. I spend much of the day conversing long distance amid both physical and intellectual work.

Image by Arie Farnam

Image by Arie Farnam

Sometimes the conversation is with a friend thousands of miles away, sometimes with a forum on a particular topic and sometimes it is a one-sided conversation in which I argue with authors I am listening to through an audio book while I weed the zucchini bed. 

And this past year there has been a troubling repetition in many of those conversations. Friends, family, acquaintances and even a lot of authors talk about a deep exhaustion weighing them down. Some call it depression or burnout and some have diagnoses, but others just feel utterly depleted. Not everyone thinks it's worse than before, and some of us only struggle with it some of the time, but the spread of this malaise is worrying. 

Has the purpose and passion gone out of your world? Do you struggle to get out of bed in the morning? Is your sleep troubled and full of stressful, anxious dreams? Do you find it easier to sleep in the day time and almost impossible to get through the day without a nap? Do you just feel half asleep, disconnected or out of sync most of the time? 

If so, you're not alone. I feel it too, sometimes for weeks at a stretch.

Sometimes these symptoms can herald clinical depression and if they interfere with your daily life, it is helpful to seek out the advice of medical professionals. But often these symptoms come from a kind of deep depletion or "soul exhaustion." This may or may not be accompanied by depression. It can occur following professional or emotional burnout, significant loss and grief, major life changes or periods of intense work and activity. 

Soul exhaustion is worrying even when only one person describes it. When it is spread through whole communities the need for a change is urgent.

Image by Arie Farnam

Image by Arie Farnam

Ignoring soul exhaustion can lead to severe medical complications, including depression, chronic fatigue, anxiety, cancer and a host of systemic disorders. Depletion must be treated as a real expression of need and because it is so widespread in my circle these days, I have decided to address it here.

Most of my home medicine writing is about herbs and there are some herbs that can help at specific points in dealing with soul exhaustion, but much of what we need when we are depleted doesn't come from either traditional or alternative medicine. It comes from changes in our environment and routine.

First, here are a list of symptoms. A severely depleted individual may experience:

  • A desire to sleep much longer than normal,
  • Disrupted, overly light and restless or leaden and motionless sleep at night,
  • Frequent need to sleep during the day,
  • Difficulty waking up in the morning or after daytime sleep,
  • Difficulty motivating one's self to carry out basic daily functions (getting up, daily routine, work, household),
  • A sensation of body heaviness,
  • Even small movements may feel like hard work,
  • Heightened sensitivity and anxiety, being on edge,
  • Great difficulty in dealing with even minor changes in daily routine or small crises,
  • A sensation of being out of step with time, a dreamlike sensation even when awake, a feeling that everything is in slow motion,
  • Strange physical symptoms without medical explanation, such as deep aching throughout the body, tension headaches, stomach troubles, dizziness and/or ringing ears,
  • Muscle weakness and great difficulty exercising,
  • Intensified emotions and strong changes in emotion, sudden tears upon hearing a story which may not seem at first glance to be particularly sad, unbearable anger and feelings of helplessness over injustices,
  • Feelings of deep loneliness, even when surrounded by people,
  • Loss of customary hopefulness and optimism, feeling jaded and hopeless about life or one's purpose,
  • Loss of interest in hobbies, causes or passionate work, or where interest may remain energy does not follow,
  • Chronic anxiety or panic attacks.
  • Individuals who are normally forgiving and warm can become bitter, angry or jealous and have difficulty explaining exactly why or the reasons are much bigger than any momentary disagreement.
Image by Arie Farnam

Image by Arie Farnam

It will be different in different individuals but there is a pattern to these symptoms. And moreover, a person struggling with soul exhaustion will often know there is something wrong and those around them will know it, but when asked we cannot give clear or concise descriptions of our symptoms. Yet the sense of deep change and trouble remains. 

There are a number of possible underlying causes for soul exhaustion. However, not every person who experiences these types of events will be dangerously depleted. There many factors and depending on the severity of the causes and symptoms, medical help may be needed. 

Soul exhaustion may result from:

  • Family or other significant breakups,
  • The loss of someone close,
  • The loss of a home, job or business,
  • Illness or disability in the individual or family members,
  • Life changes that drastically disrupt daily routine and goals
  • Being trapped long-term in a toxic, abusive or ostracizing home, work or social environment,
  • Unresolved past trauma, either physical or emotional,
  • An inability to say no to the constant demands of others without regard to the individual's needs,
  • Pushing one's self too hard in work or in physically and emotionally demanding circumstances until the point of burnout or collapse,
  • An unhealthy diet, substance abuse and/or electronics or other addictions,
  • Exposure to toxic substances, heavy metals or environmentally polluted areas,
  • Overwhelming past regrets or events in the past that make it difficult to focus on the present,
  • Being unable to break free from repetitive, purposeless or draining work,
  • Experiences of discrimination, hate speech or attacks based on characteristics over which the individual has no control (often but not limited to race, ethnicity, religion, gender, sexual orientation, disability, economic or social class),
  • Physical, economic, geographical and social barriers to fulfilling one's potential and achieving meaningful self expression,
  • Worries and anxieties about future security, the safety of loved ones, debts or other looming problems,
  • And pressures from social injustices, extreme econimic inequality and ecological devastation.

It is unlikely that one of these causes alone will result in an individual becoming deeply exhausted and depleted, unless that one factor is extreme. However, a combination of these factors can be devastating.

This is particularly significant because many medical lists often leave off the broader social and environmental contributors. I placed them in the latter part of the list, not because they are less important but because they are more complex. In any event, this isn't a list for someone else to use, so much as it is for individuals to look at their own factors.

One theory about the increase in deep exhaustion holds that it is a biological response to our bodies' ability to sense ecological danger. Particularly with the rapidly increasing effects of climate change and extreme whether that have caused economic disruption and large human migrations in some areas of the world, our bodies are reacting to our sense of biological interconnection, which is sounding alarms that cause anxiety and--after lengthy periods in which we can't escape or make a meaningful impact to solve the crisis--soul exhaustion.

That leaves me with the crucial and urgent question of what an individual can do about this deep depletion, given the often on-going underling causes. 

Here are some things that can alleviate the exhaustion and give the individual a chance to rectify at least some of the underlying causes.

Garden gate path sunshine trees lush green - my pic.jpg
  • Prioritize time for restful and replenishing activities (sometimes called "self care"). We can not take care of those who depend on us, if we are too depleted ourselves. Replenishment isn't selfish or idle. Quite the opposite. Expecting others to pay attention to what we need, figure it out and make sure we get the needed replenishment is far more self-absorbed than taking the time to do it ourselves. Often replenishment comes from adequate sleep, reading or time spent in nature, but it can also come from engaging in one's personal interests without pressure or pursuing spiritual studies.
  • Rest as much as necessary. Sometimes--especially when rest has been neglected--this means a great deal of sleep and rest. Illness, disability, extreme types of work, previous trauma and other factors may make greater than average rest necessary over the long-term. This is not a shameful circumstance but rather a fact that cannot be denied without unacceptable costs.
  • Turn off technology and spend time doing fulfilling things that use other senses and body movements, such as reading or absorbing stories in other ways, baking, crafting, creating art, listening to music, experiencing nature, singing or playing music, exercising, immersing ourselves in water and being around people who sooth us and bring out our laughter; 
  • Take time for spiritual practices and growth. This can mean participating in a specific tradition, doing yoga or other movement-based spiritual practices, lighting candles and creating an uplifting atmosphere, meditation, drumming or chanting, going into nature for extended periods, observing the sun, moon and stars or learning about specific things like the healing uses of stones or scents and reading systems such as the Tarot or i-Ching for inner understanding.
  • Consume fresh fruits and vegetables which have not been chemically treated. We must adapt our diets to include as much unprocessed or lightly processed foods and as much locally produced fresh foods as possible. Pay particular attention to avoiding highly processed foods that don't contain a lot of nutrients, even though they may be widely regarded as "healthy" such as packaged bread or white rice. It is important to include some foods that simply bring a moment of satisfaction and joy to the individual. Eating healthy should not mean boring food. Find favorite healthy foods and pick a few favorite not-so-healthy foods as well.
  • Drink teas made with detoxifying herbs; Because people who experience deep exhaustion have often been exposed to toxic chemicals or heavy metals and because anxiety and other emotional distress actually produces toxins in the body, it is important to consider detox. Dandelion root, nettle, red clover and burdock teas are helpful and should be drunk daily for two to three weeks and then stopped for several weeks. If you have a tendency toward anemia, a blood test for anemia may be in order. In this case, caution is also advised with nettle tea, which can flush iron from the blood as it cleans other, harmful heavy metals out of the body. 
  • Take herbal teas, tinctures and extracts of herbs for energy and mood regulation. If you feel a slump of low energy in the morning or the middle of the afternoon and have a tendency to go for coffee or cola in order to power on through the work, try to schedule rest, while drinking green tea and eating lightly sweetened chocolate instead. These also contain stimulants and taste delicious but they act in a more sustainable way in the body. Rhodiola supplements can also help to stimulate the brain once a lot of rest has been had.
  • If negative thinking accompanies a lot of the low energy and keeps rest from being fully absorbed, some anti-depressant herbs such as lavender, lemon balm and St. John's Wart can be helpful. For these purposes I often use tincture because it is best to take them for several days (up to two weeks) in a row but tea will also work nicely if you can make sure you will be able to take it every day. Observe carefully because moods are a matter of delicate body chemistry. Not everyone will find the same herbs useful. St. John's Wart relieves depression for me, but a friend of mine experiences insomnia instead. Be aware of any allergies you may have, take notes on what you are trying, pay attention to any adverse reactions and consult with medical professionals.
  • When negative thoughts and critical "self-talk" intrude, we shouldn't either deepen it or push it away automatically. Feel the emotions associated with this self criticism and any assumptions of the judgments of others. Acknowledge those feelings and hold the part of yourself that is criticized gently. Spend the time necessary to understand the negative thoughts without falling into them.
  • Consider negative words you say about yourself, such as "I'm so fat!" or "What an idiot!" Even if you mean them ironically or as a kind of joke among friends, consider changes to the words that will help to relieve negativity. "That's my attempt at prepper storage" can replace "fat" comments. Or "obviously I have too much on my mind" can replace recriminations over forgotten items or errands. Those are just examples which don't deny reality or outlaw humor, but they are less blaming and judgmental. 
  • Set aside a few moments, perhaps as part of spiritual practice or at some other time when the daily routine is not too hectic, to focus on breathing exercises, smile-muscle exercises and/or meditation on loving yourself and absorbing the love around you. This may also be a time for a practice of gratitude. One year I listed at least one truly good thing that happened during the week at the end of every week in my calendar. Then I read them at the end of the year. It seemed like a bit of a hockey exercise but it turned out to be really astonishing. I know good things happen, of course, along with the hard stuff, but reading it all together was more of an experience than you might think.
  • Read jokes, tell jokes and find ways to increase laughter. Laughing really matters and in times of hardship and strife, it may be at a deficit. You may have to actually seek out jokes and plan silly things in the beginning, if you have been really depleted by difficult circumstances, but bringing back laughter is as important as anything else on this list. 
  • Practice grounding and balancing our energy. Many of the people who are so depleted today are depleted precisely because we are high-energy, active and passionate people. This energy is a great gift, but it can also come with its own challenges. Whether you currently have abundant energy or feel depleted, exhaustion can be helped and prevented by grounding. Grounding can be as simple as spending time in nature. Gardening and other sustenance-producing activities that get your hands into the earth are particularly helpful. But it can also be done even when nature is temporarily unavailable. You can stand or sit during your daily quiet time or spiritual practice, take a few deep breaths and visualize tree roots going down from your feet and/or tailbone into the earth. It may mean visualizing the tree roots twining down through a few floors of a building, through some foundations and concrete, but get them there in visualization. Continue a few more deep breaths and focus on absorbing the steady, sustainable energy of the earth.
  • Find useful things to do to improve the environment and community around ourselves, when energy permits. This last is crucial and yet it can't be done very effectively at the deepest points of exhaustion. Research and specify things you personally can do to improve the ecological and social environments. These may be very small things or large things. Use your particular abilities, talents and blessings. If you have money, that may help a great deal. If you don't, there are other ways. While you may have physical difficulties, many people who are doing the work of environmental and social justice need help with non-physical tasks. The opposite is also true. You may not know precisely what to do, but many organizations can use a pair of strong and quick hands. Doing this kind of work, either as part of your "real job" or during your off hours not only helps to elevate the conditions that exhaust you, it also plays a vital role in preventing exhaustion and rebuilding strength after you have rested. 

It is important to remember through all this that the time it takes to recover from soul exhaustion varies widely and depends on the same factors that cause depletion in the first place. Every person's circumstances are different and healing doesn't always abide by human schedules. Judging ourselves or others for a slow recovery will only slow that recovery further because such judgments contribute to depletion. In the end, resilience is fostered most by a combination of solidarity and intuition.

Be well and nurture joy. I welcome your comments and especially any typos found in my blogs. this week I am particularly exhausted as well, so you may just find some.