For centuries, people have turned to herbal teas for their health perks and calming effects. These days, stress and anxiety are big issues for many. While there are ways to deal, like therapy and medication, herbal teas are a gentle choice.
I’ll share with you the top 20 teas. They can bring you calm, peace, and a feeling of rest.
Key Takeaways:
- Herbal teas have been used for centuries for their health benefits and their ability to promote relaxation.
- Studies suggest that chamomile extract, lavender, valerian, lemon balm, and passionflower can help reduce symptoms of anxiety.
- Green tea, ashwagandha, holy basil, hops, and licorice are also beneficial for managing stress and anxiety.
- Herbal teas like Comfort Chaga, Greek Mountain, Chamomile Bilberry Bliss, Calming, Sleep Tight Tea, and Shaolin’s Grove offer specific blends that promote relaxation, improve stress response, support heart health, relax the mind, promote sleep, and boost focus.
- It is important to consult with a healthcare professional before adding herbal teas to your routine.
Benefits of Tea
Drinking herbal teas can make us feel better and boost our health in different ways. Let’s look at how tea can change our lives for the better.
Improving Sleep and Insomnia
Do you have trouble sleeping? Certain herbal teas might be your solution.
Chamomile and passionflower teas are well-known for their calming effects. They’re perfect to drink before bed. Studies show they can help with sleep problems and make your sleep deeper.
Soothing Upset Stomach and Digestive Issues
Peppermint, ginger, and chamomile teas are great for your stomach.
Peppermint tea helps reduce bloating and ease stomach pain. Ginger fights off nausea and improves digestion. Chamomile relaxes your stomach, helping with gas and bloating.
Improving Menstrual Cramps
For those troubling menstrual cramps, consider chamomile tea.
Drinking it can relax your muscles and lower the pain level. It can make that time of the month a bit less painful.
Improving Nausea and Morning Sickness
If you’re facing nausea or morning sickness, go for ginger tea.
Ginger is well-studied for easing nausea, making it a common remedy. A cup of ginger tea can soothe your stomach when you feel ill.
Improving Blood Pressure Levels
Regularly enjoying tea, especially green tea, can be good for your blood pressure.
Green tea is packed with antioxidants known to lower blood pressure. Adding it to your daily diet can help your heart stay healthy.
It’s important to find the right tea that matches your needs. Experiment and talk to a healthcare expert. They can help you choose the best teas for you.
| Benefit | Tea Recommendations |
|---|---|
| Sleep Improvement | Chamomile, Passionflower |
| Soothing Digestive Issues | Peppermint, Ginger, Chamomile |
| Menstrual Cramp Relief | Chamomile |
| Nausea and Morning Sickness | Ginger |
| Blood Pressure Management | Green Tea |
Peppermint (Mentha piperita)
Peppermint tea is known for its cool taste and refreshing smell. This drink has been used for a long time to fight stress and tiredness. People have found it helpful in easing anxiety and fatigue naturally.
The smell of peppermint might help you feel less worried, studies say. It may have a calming effect on your mind. For example, some hospital patients felt less tense after smelling peppermint oil.
Peppermint tea can help with more than just stress. It’s good for easing period cramps and making your skin feel better. If you’re looking for a natural way to calm skin issues like dermatitis, peppermint might be a gentle solution.
This tea could also boost your memory over time. Plus, it’s known to help relax muscles. A cup before bed might help you sleep better and feel more rested.
Peppermint works wonders at lowering stress and anxiety. Its soothing nature can relax your mind. So, drinking it can give you a warm, refreshing feeling, making life’s ups and downs easier.
Peppermint as a Digestive Aid
Peppermint tea isn’t just delicious; it’s also good for your stomach. It might help you lose weight by getting things moving in your gut. And, its antibacterial power fights bad breath, giving you a fresh feeling.
The menthol in peppermint can clear up stuffy noses and sore throats. It makes you feel cooler and calmer, even when things are hectic.
This tea can help with bloating, too, by calming your gut’s immune cells. And, it may have a calming effect on the body. So, it might help ease discomfort and worry.
Another cool thing about peppermint tea is how it handles IBS symptoms. By activating cold receptors in your gut, it can cool down pain and discomfort.
“Peppermint tea offers a host of benefits beyond its stress-relieving properties. It has been found to effectively treat menstrual cramps and symptoms of dysmenorrhea, providing much-needed relief during that time of the month.”
Peppermint tea fits in any part of your day. Whether you need to relax or help your tummy, it’s a great choice. Its health benefits and great taste make it perfect for your daily wellness.
| Peppermint (Mentha piperita) | Benefits |
|---|---|
| Reduces stress, anxiety, frustration, and fatigue | Provides relief from stress-induced feelings |
| Treats menstrual cramps and symptoms of dysmenorrhea | Alleviates discomfort during menstruation |
| Soothes skin conditions such as dermatitis | Relieves skin irritations |
| Enhances long-term and working memory | Improves cognitive performance |
| Aids muscle relaxation and promotes better sleep | Facilitates relaxation and restful sleep |
| Stimulates digestion and bowel motility | Supports healthy digestion and weight loss |
| Combats bad breath due to antibacterial properties | Promotes fresh breath and oral health |
| Acts as a natural decongestant for common cold symptoms | Relieves nasal congestion and throat irritation |
| Reduces nausea and vomiting, particularly during pregnancy | Alleviates pregnancy-related nausea and vomiting |
| Enhances digestion, relieves constipation, soothes stomach problems, eases flatulence | Improves digestive health and comfort |
| Possesses potential chemo-preventive and anti-tumor activity | Exhibits potential cancer-fighting properties |
| Has a protective effect on the liver due to high antioxidant content | Supports liver health and detoxification |
| Exhibits analgesic effects and helps relieve pain | Provides natural pain relief |
| Has antiviral properties that combat various viruses | Supports immune system health |
| Exhibits fungicidal activity against various fungi, including Candida albicans | Helps fight fungal infections |
Chamomile (Matricaria chamomilla/Chamaemelum nobile)
Chamomile tea is everyone’s favorite when it comes to relaxing. It’s known for helping with stress and reducing anxiety. Many people drink it to feel more peaceful.
In 2016, a study found that chamomile helps with anxiety disorders. It can make people who suffer from anxiety feel better.
Chamomile isn’t just for anxiety. It’s also great for stomach aches. If your stomach feels upset, drinking chamomile tea can help make it better. That’s because it’s very gentle and soothing.
Feeling stressed out or need to soothe an achy tummy? Chamomile tea is a natural go-to. It’s known for its calming and healing effects.
Discover the Healing Power of Chamomile
Chamomile is a powerhouse beyond just reducing anxiety and soothing stomachs. It’s been studied a lot, showing it might help with cancer and more. Here are some of its possible benefits:
- Chamomile extract can slow down the growth of some cancer cells.
- It’s good at reducing inflammation and stopping diarrhea.
- After operations or during cancer treatment, chamomile might prevent a sore throat or mouth sores.
- Some chemicals in chamomile can fight inflammation and cancer.
- It can help kids with certain skin conditions or help people feel better through massages.
- It’s known to calm muscle spasms.
- Chamomile mouthwash might help with mouth sores caused by some cancer treatments.
- It’s good at fighting inflammation and can act like pain medicine without the bad side effects.
- One chemical in chamomile might help stop skin cancer.
- Drinking chamomile tea may lower the risk of heart problems.
- It’s important to study how chamomile affects the heart, especially when using it to treat other diseases.
- Putting chamomile on your skin might help with skin diseases.
Chamomile tea can do a lot. It’s a powerful, natural helper for both calming down and feeling better medically.
Lavender (Lavandula officinalis)
Lavender is a versatile herb with calming properties. It smells great and helps both body and mind.
Studies show lavender tea can reduce anxiety just as well as lorazepam. This makes it perfect for those who want a natural way to relax and feel better. It soothes the mind and brings calmness, making it great for anyone under stress.
Lavender tea is not just for moods, though. It helps with skin problems like acne and burns. It even eases body aches and pains. So, it’s a top choice for natural relief.
Lavender is great in tea or used in oils and creams. It’s a must for anyone wanting to feel calm and improve their happiness.
The Power of Lavender in Relieving Anxiety
“Lavender tea has been found to be as effective as lorazepam in relieving anxiety in adults with GAD in a 2010 study.”
In a 2010 study, it was discovered that lavender tea works as well as lorazepam for anxiety. This proves lavender is a great natural safe alternative for those under stress.
Lavender’s Benefits for Skin Care conditions, Aches, and Pains
- Acne: Lavender tea reduces inflammation and fights acne bacteria, a great addition to skincare.
- Burns: Lavender’s calming properties help relieve burn pain and speed up healing.
- Aches and Pains: Lavender has natural pain-relieving properties to help with muscle aches and headaches.
Lavender tea offers a lot, from soothing and calming to helping with skin issues. Whether it’s for stress relief or to make your skin better, lavender tea boosts your well-being.
| Condition | Study |
|---|---|
| Anxiety | Lavender tea was found to be as effective as lorazepam in relieving anxiety in adults with GAD in a 2010 study. |
| Skin Care Conditions | Lavender tea can help with acne and burns due to its anti-inflammatory and antibacterial properties. |
| Aches and Pains | Lavender’s natural analgesic properties can help alleviate muscle aches, headaches, and general discomfort. |
Valerian (Valeriana officinalis)
Valerian root is well-known for aiding sleep and fighting anxiety. Its calming effects have helped people for many years.
Studies show valerian can lessen anxiety and help with sleep issues. It might also reduce headaches and heart palpitations.
Valerian likely works by affecting brain receptors tied to relaxation. This can lead to fewer sleep problems and less anxiety.
Though valerian appears safe, its effectiveness against anxiety and depression is not fully proven. Always talk to a doctor before using it regularly.
For pregnant women, nursing mothers, and kids under 3, use caution with valerian. There’s not enough info about its long-term safety for them.
Valerian Tea
Valerian tea is a popular way to get its benefits. Steep dried valerian root in hot water, then enjoy. It’s a bit earthy and bitter but can be sweetened with honey or lemon.
Drinking this tea before bed can help you relax and sleep better. Some mix it with chamomile or lavender for additional soothing effects.
“Valerian tea is a natural, tasty method to relax and address sleep and anxiety issues.”
Valerian in Blended Teas
Many teas mix valerian with other calming herbs. This creates blends meant to improve sleep and cut stress. Brands like Traditional Medicinals and The Republic of Tea have such mixes.
These blends are an easy way to use valerian daily. Plus, they offer benefits from other soothing herbs.
Valerian tea is a gentle approach to fighting sleep and anxiety problems. It aids relaxation, leading to better sleep and a happier you.
Gotu kola (Centella asiatica)
Gotu kola is great for tackling issues like fatigue, anxiety, and even Alzheimer’s. Many cultures in Asia have used it for centuries as a healing herb. Today, it’s catching the eye of modern medicine for its potential benefits.
Studies show that gotu kola can help with both short-term and long-term anxiety. This makes it a hopeful choice for dealing with anxiety. It also shines in lessening fatigue and depression, bringing a feeling of calm and happiness.
Moreover, gotu kola can lower stress levels. Adding it to your daily routine, especially as tea, can help you feel more at ease. This is useful for anyone dealing with a lot, be it from work, daily life, or tough personal times.
For those who struggle with sleep, gotu kola tea might offer a solution. It lessens anxiety and stress, aiming to give you a better night’s rest. This way, you might wake up feeling more energized and ready to face the day.
And there’s even talk of how gotu kola could slow down Alzheimer’s. While we need more studies, there are hints that it might help with brain function and lower stress. These are crucial elements in fighting Alzheimer’s disease.
Gotu kola is easy to enjoy as a warm, soothing tea. Adding this to your day might open a door to natural relaxation. So, consider making gotu kola tea a part of your daily habits and see how it could offer calm.
| Study | Findings |
|---|---|
| Effect of Gotu kola (Centella asiatica) on acoustic startle response in healthy subjects: 20 Best Anxiety-Reducing Teas, J Clin Psychopharmacol, 2000;20(6):680-684 | Suggests the potential effectiveness of gotu kola extract for acute and chronic anxiety treatment. |
| Studies on Centella asiatica’s neuropharmacological effects demonstrated its potential in supporting cognitive function and reducing oxidative stress, particularly in the context of Alzheimer’s disease (Veerendra Kumar MH, Gupta YK. Clin Exp Pharmacol Physiol. 2003;30:336–42) | Indicates the potential benefits of gotu kola in managing the cognitive effects of Alzheimer’s disease. |
| Physiological effects of Gotu kola (Centella asiatica) included enhanced antioxidant levels in healing wounds (Shukla A, Rasik AM. Phytother Res. 1999;13:50–4) | Highlights the antioxidant properties of gotu kola. |
Lemon balm (Melissa officinalis)
Lemon balm is a plant from the mint family known for its calming effects. It smells like lemons and helps with sleep and stress. The plant has been used for its properties for many years.
In 2011, a study showed that lemon balm can help with anxiety and sleep problems. It has been a known remedy since the Middle Ages. Back then, it was used to lessen stress, help sleep, and aid with an upset stomach.
Studies have found that lemon balm can make you feel better and think more clearly. In one research, it made 18 people feel more at ease and alert. This was after taking 600 mg of lemon balm.
Lemon balm also contains things that fight bacteria and viruses. For example, it’s been found to kill Listeria and Staph bacteria.
Lemon balm comes in different forms for you to use. Adults can take it by capsule, as a tea, or as a tincture. The amounts can vary, so it’s good to know your own dosage.
But be careful if you’re on certain medicines. Lemon balm might not mix well with some medications. Always ask your doctor before trying it.
There is some research showing lemon balm might help with Alzheimer’s, too. But if you’re pregnant or breastfeeding, check with your doctor first.
In a nutshell, lemon balm helps with sleep, mood, and focus. It’s good for those feeling a bit anxious, can’t sleep, or are down. You can take it in different ways, like teas or capsules.
Passionflower (Passiflora incarnata)
Passionflower is a special plant with over 500 kinds known to offer diverse health benefits. One big advantage is its help in improving sleep. This is good news for the 70 million Americans who have trouble sleeping.
Studies show passionflower boosts a brain chemical called GABA, which helps calm your mind. It’s great for reducing anxiety and stress, helping you get a good night’s sleep.
If you’re fighting anxiety, passionflower might be a good, gentle option. It’s shown less potential for side effects than some anxiety meds. Plus, it’s known for its relaxing effects.
“Passionflower supplements can be as effective as mainstream medication in reducing anxiety.”
Passionflower doesn’t just help with sleep and anxiety. It’s also been traditionally used to aid digestion. This makes it a natural choice for anyone with stomach troubles.
Yet, passionflower might make you sleepy or dizzy. If you’re pregnant or on other meds, talk to a doctor before using it.
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Green tea (Camellia sinensis)
Green tea comes from Camellia sinensis leaves. It’s well-loved for being healthy. Green tea has L-theanine, an amino acid that helps lower anxiety and stress.
Studies show that people who drink green tea often feel less stressed. A 2017 study among students found their stress levels went down when they drank green tea. This shows green tea might help with anxiety.
L-theanine in green tea is a big reason it helps with stress. This amino acid helps your brain make chemicals like dopamine and serotonin. They’re critical for staying calm and regulating your mood.
What’s more, green tea also has caffeine. A 2010 study proved that L-theanine and caffeine together can boost focus. So, green tea is good for calming and staying sharp.
In conclusion, green tea is a great choice for those wanting to relax and focus more. It’s because of the L-theanine and caffeine in it. Adding green tea to your day can really help your mental wellness.
Ashwagandha (Withania somnifera)
Ashwagandha is an adaptogenic herb used for centuries. People use it to fight stress and tiredness. Its healing powers are well-known and it’s a trusted natural remedy.
Studies show ashwagandha can lower stress. In 2012, people who took it felt less stress over two months. This means ashwagandha tea is great for reducing stress naturally.
Ashwagandha doesn’t just help with stress. It can also reduce anxiety. A study in 2014 found it’s useful for handling stress and anxiety, improving emotional health.
This herb also fights inflammation and helps as an antioxidant. It boosts your health and immune system, a good part of a wellness plan.
Ashwagandha is great for fatigue and stress. Its properties help the body manage stress better. This lowers the tiredness you feel every day.
Ashwagandha tea is good for overall wellness. It’s a great way to deal with stress, tiredness, and anxiety. Making it a part of your day helps you live a balanced life.
| Study | Findings |
|---|---|
| 2012 | Taking Ashwagandha root extract significantly reduced stress levels over a 2-month span. |
| 2014 | Ashwagandha extract helped alleviate feelings of stress and anxiety. |
Holy basil (Ocimum sanctum)
Holy basil, also known as tulsi, is a herb with many benefits. This plant is used in Ayurvedic medicine for both physical and mental health. It has been known for its use in dealing with anxiety and other health issues.
Anxiety Relief
Holy basil is known to help with anxiety. Drinking holy basil tea might reduce anxious feelings. It can help you feel calm and relaxed.
Physical Discomfort
Holy basil also eases physical discomfort. It helps with stomach pain, coughs, and arthritis. For those wanting a natural remedy, holy basil is a good option.
Although research supports some benefits of holy basil, more is needed. This includes how effective it is and the best amount to use.
Statistical Data Related to Holy Basil (Ocimum sanctum)
| Year | Study |
|---|---|
| 2014 | Chloroplast DNA phylogeography of holy basil (Ocimum tenuiflorum) in the Indian subcontinent was conducted, indicating genetic diversity within the species. |
| 2013 | Phytopharmacological overview on Ocimum species with specific emphasis on Ocimum sanctum was published. |
| 2007 | Evaluation of the antioxidant capacity and phenolic content of holy basil, indicating its potential health benefits. |
| 2007 & 2012 | Cardioprotective and hepatoprotective activities of Ginkgo biloba and Ocimum sanctum in rodents were demonstrated. |
| Various years | Studies conducted in 2004, 2008, and 2011 showed hepatoprotective effects of Ocimum sanctum in chemically induced liver damage. |
| 2008 | Evaluation of the radioprotective effects of ocimum flavonoids on leukocyte oxidants and antioxidants in oral cancer patients was conducted. |
| Various years | In vivo radioprotective effects of ocimum flavonoids were observed, leading to the survival of mice after exposure to radiation. |
| 2005 | The protection of mouse bone marrow against radiation-induced chromosome damage and stem cell death by the ocimum flavonoids orientin and vicenin was studied. |
Research has shown many health benefits of holy basil. These include it being an antioxidant and helping the heart, liver, and protecting against radiation.
Holy basil tea may help with anxiety and some physical issues. But, always talk with a doctor before starting anything new. This is important if you have health problems or take medicines.
Fennel (Foeniculum vulgare)
Fennel tea is praised for helping with anxiety and calming the stomach. People have used it for years to relax and feel better.
Research shows fennel tea might help with anxiety and sadness. It’s a great natural option for those wanting to chill out.
Fennel tea is also good for the tummy. It can reduce bloating, indigestion, and gas. It also aids in keeping the bladder healthy.
Aside from stomach and mood benefits, fennel tea may help with period problems. It can make cramps and other discomforts better.
Fennel tea also fights coughs. It can soothe the throat, easing coughing and breathing issues.
In summary, fennel tea is a great all-round remedy. It can tackle anxiety, stomach woes, period pains, and coughs. Adding it to your day might just make you feel a whole lot better.
Hops (Humulus lupulus)
Hops, or Humulus lupulus, is well-known in brewing. It is a herb used for centuries. Beyond beer, hops tea is good for mental health, helping with depression, anxiety, and sleep issues.
Studies show hops can lessen depression, anxiety, and stress. A 2017 study saw positive effects from a hops supplement on young adults’ mental health. It was a placebo-controlled research.
Hops is also good for sleep. A study found a special hops and valerian mix helped with sleep. It was beneficial for people who had trouble sleeping. Another study showed non-alcoholic beer with hops helped nurses sleep better. Hops tea might be a good sleep aid.
Hops has compounds like xanthohumol and humulone, which are good for health. Xanthohumol is a flavonoid that could help with high blood sugar. Some compounds in hops can help with sleeping better and feeling less anxious. So, hops’ benefits go beyond being good for sleep.
“The soothing properties of hops have been recognized for centuries, and modern research is shedding light on its potential as a natural remedy for mental health concerns. Hops tea has been found to alleviate symptoms of depression, anxiety, and stress while promoting better sleep. Its compounds, xanthohumol and humulone, contribute to its therapeutic effects. Incorporating hops tea into your daily routine may provide a natural and effective way to support your mental well-being.”
Research on Hops and Mental Health
| Study | Findings |
|---|---|
| 2017 study on hops supplement | Reduces mild symptoms of depression, anxiety, and stress |
| 2017 study on hops dry extract | Effects on self-reported depression, anxiety, and stress levels in healthy young adults |
| Study on fixed valerian hops extract combination | Clinically effective in patients with non-organic sleep disorder |
| Study on non-alcoholic beer containing hops | Observation of sedative effect in female nurses |
Hops tea is great for mental health. It helps with depression, anxiety, and stress. Plus, it improves sleep. Try adding hops tea to your daily routine for its calming effects.
Licorice (Glycyrrhiza glabra)
Licorice root comes from the Glycyrrhiza glabra plant. It’s known for its great taste in treats and for being good for stress, tiredness, and worry. It has almost 300 different components. Glycyrrhizin is the main one that is active.
Studies show licorice root might help with conditions like GERD. In a study done in 2017 with 58 adults, taking licorice root daily worked better over two years than using common antacids source.
In a study with animals in 2023, licorice flavonoid was seen to help with peptic ulcers. It did this by making more mucus, lessening inflammation, and improving gut bacteria source. Also, in a 2016 study, 120 adults saw less H. pylori bacteria and fewer peptic ulcers after two weeks of taking licorice extract source.
There’s also talk that licorice root might help fight certain cancers. It could be good at protecting our teeth and gums and treating mouth problems like canker sores source.
But too much licorice root, taken for a long time, can be bad for some people. It could cause high blood pressure and other health troubles. So, experts say, don’t use it a lot if you have certain conditions or if you are pregnant or breastfeeding source.
If you are taking certain medicines, talk to your doctor before using licorice root. This includes drugs for blood pressure and thinning blood source.
| Licorice Root Benefits | Conditions |
|---|---|
| Reduces stress and fatigue | Stress, fatigue |
| Potential anti-anxiety and antidepressant effects | Anxiety, depression |
| May modulate cortisol levels and adrenal function | Adrenal dysfunction, Cushing’s syndrome, Addison’s disease |
| Possible benefits for skin, colorectal, and breast cancer | Skin, colorectal, and breast cancer |
| May help with oral health conditions | Oral thrush, canker sores, tooth decay, periodontitis |
Licorice root has about 400 active compounds. These include flavonoids and saponins. Some of these can affect cortisol and have a mild effect that’s like estrogen. source.
More study is needed on how well licorice root works for stress and anxiety. But, it’s very promising for teas and other natural treatments source. It’s smart to check with a doctor before using it, especially if you have health problems or take other medications source.
Try licorice tea to see if it helps you feel less stressed or anxious. Be careful and always talk to your doctor if you have questions.
Incorporating Licorice Root into a Holistic Approach to Well-Being
Mixing licorice root with other treatments, like healthy eating, can be good for your whole body. It can help manage stress. This way, you support your body in fighting stress and staying healthy.
Conclusion
Herbal teas are well-loved for their ability to calm stress and anxiety. The top 20 teas for relieving anxiety discussed in this article come with many benefits. They can improve sleep and help with an upset stomach. But, everyone’s experience is different. It may take trying a few teas to find the best match for you.
Always talk to a doctor before you start drinking herbal teas, especially if you’re on medication or have health issues.
Recent studies have shown some teas really work. Chamomile can help a lot with ongoing anxiety. Lavender might be as good as some medicines at calming anxiety. Gotu kola and Lemon balm can also make a difference for different kinds of anxiety.
Teas like passionflower, green tea, ashwagandha, and holy basil have shown they might ease anxiety. Yet, the studies on these teas are not fully complete. We need more research to know for sure.
To wrap up, herbal teas can peacefully ease stress and anxiety. The 20 teas we discussed are a great place to start. Listen to how your body reacts. Talk to a healthcare pro. Finding the right tea can be a simple, natural way to deal with anxiety and have a better life.