Anxiety, a common complaint in today’s fast-paced world, can take a toll on our mental health. It’s so easy to become tense, anxious or stressed and it can wear you out emotionally, physically and mentally.
There are lots of natural techniques you can try to reduce anxiety, from yoga, exercise, meditation, affirmations, and of course – tea!
From health boosting ingredients to the calm mindful act of brewing, prepping, and pouring- a cup of tea really is hug in a mug.
Here are the best teas if you are feeling stressed or have an anxiety disorder.
The Role of Tea in Anxiety Relief
Tea has been a companion in moments of relaxation for centuries. But what makes it an effective tool against anxiety? Scientifically, tea contains compounds that interact with our bodies, promoting a sense of calm and well-being.
Dehydration can have a negative impact on mood and cognitive function, potentially contributing to feelings of anxiety. Drinking a cup of tea, as a hydrating beverage, helps maintain adequate fluid levels in the body, supporting overall well-being.
The ritual of preparing and drinking tea can serve as a mindful practice, helping individuals focus on the present moment and promoting a sense of calm.
Some teas have specific health benefits that can help to reduce symptoms of anxiety. Here are the types of tea that are best to reduce anxiety.
Chamomile tea is made from chamomile flowers. Chamomile contains compounds like apigenin which has a calming effect on the nervous system. This can help reduce stress levels and anxiety.
Anxiety is often linked with difficulties in sleeping. Chamomile tea is known for its mild sedative effects, which may help improve sleep quality and reduce insomnia associated with anxiety.
Chamomile also has muscle-relaxing properties, which can contribute to an overall sense of relaxation and relief from tension commonly associated with anxiety.
Find out how you can use Chamomile Tea For Acid Reflux.
Lavender tea is a herbal tea made from the dried buds of the lavender plant.
Lavender herbal teas is known for its calming properties. Drinking lavender tea may help promote relaxation and alleviate stress and anxiety. The aroma of lavender is also believed to have a soothing effect.
A clinical trial into the correlation between lavender and anxiety relief supports the idea that the compounds in lavender may have a calming effect on the nervous system, making it a promising natural remedy for those seeking relief from anxiety.
Several studies have explored lavender’s potential in reducing anxiety symptoms. The results suggest that lavender may positively influence mood and alleviate feelings of restlessness.
Find out more about the Lavender Tea Benefits and how it can be beneficial to your health.
Green tea contains an amino acid called L-theanine, which is known to have a calming effect. L-theanine promotes relaxation without causing drowsiness, and it may help alleviate feelings of anxiety and stress.
While green tea does contain caffeine, the amount is lower compared to coffee. The combination of L-theanine and caffeine in green tea may have a synergistic effect. The caffeine provides a mild stimulant effect, while L-theanine promotes relaxation, potentially helping to maintain alertness without the jittery feeling associated with higher caffeine intake.
Green tea is rich in antioxidants, particularly catechins. These compounds have been studied for their potential neuroprotective effects and their ability to reduce oxidative stress in the brain. Some research suggests that oxidative stress may be linked to anxiety and mood disorders.
Green tea may impact neurotransmitter activity in the brain. Studies have shown that L-theanine can increase the production of certain neurotransmitters, such as serotonin and dopamine, which play a role in mood regulation. Imbalances in these neurotransmitters are associated with anxiety and depression.
The invigorating aroma of peppermint tea isn’t just a treat for the senses; it also holds stress-relieving properties.
Peppermint has a mild sedative effect that may help in promoting relaxation. The aroma of peppermint is believed to have calming properties, and sipping on warm peppermint tea can provide a soothing experience.
Some anxiety symptoms are linked to digestive issues, and peppermint tea is known for its ability to soothe the digestive system. By easing potential stomach discomfort, it may indirectly contribute to reducing feelings of anxiety.
Peppermint tea is naturally caffeine-free, making it a suitable choice for individuals who are sensitive to or looking to avoid caffeine. High caffeine intake can sometimes exacerbate anxiety symptoms in some people.
Lemon Balm Tea
Lemon balm (Melissa officinalis) is an herb that belongs to the mint family and has been traditionally used for its calming properties.
Lemon balm contains compounds that may have a calming effect on the nervous system. It is believed to interact with receptors in the brain that are associated with anxiety.
Lemon balm may influence gamma-aminobutyric acid (GABA) receptors. GABA is a neurotransmitter that has inhibitory effects in the brain, promoting relaxation and reducing excitability.
Valerian Root Tea
Valerian root is thought to have mild sedative properties, which may help promote a sense of calmness and relaxation. This can be particularly beneficial for individuals experiencing mild anxiety or stress.
Valerian root has been traditionally used as a remedy for sleep disorders. A good night’s sleep can contribute to overall mental well-being and may indirectly help manage anxiety symptoms.
Valerian root is believed to interact with gamma-aminobutyric acid (GABA) receptors in the brain. GABA is a neurotransmitter that plays a role in promoting relaxation and reducing neuronal excitability.
Passion flower teas contain compounds that may have a calming and sedative effect on the nervous system. This can help reduce anxious thoughts and promote relaxation.
Passionflower may interact with the gamma-aminobutyric acid (GABA) receptors in the brain. GABA is a neurotransmitter that has inhibitory effects, leading to a calming influence on the nervous system.
The muscle-relaxing properties of passionflower can contribute to the alleviation of physical symptoms associated with anxiety, such as muscle tension and tightness.
The sedative effects of passionflower may contribute to a general sense of relaxation, helping to soothe the mind and reduce feelings of restlessness.
Gotu kola Tea
Gotu Kola is classified as an adaptogen, a natural substance believed to help the body adapt to stress and maintain balance. This unique characteristic sets Gotu Kola apart as a potential natural stress buster.
Recent scientific studies have delved into the potential anxiety-reducing effects of Gotu Kola. These studies suggest that compounds found in Gotu Kola may positively influence neurotransmitters associated with anxiety regulation. Beyond anxiety relief, Gotu Kola is believed to have positive effects on cognitive function.
Ashwagandha is classified as an adaptogen, which means it may help the body adapt to stressors and maintain balance. This adaptogenic quality is thought to contribute to its potential anxiety-reducing effects.
Research suggests that ashwagandha may influence the body’s stress response by regulating cortisol levels. Cortisol is a hormone released in response to stress, and excessive levels can contribute to anxiety. Ashwagandha may help normalize cortisol production, promoting a more balanced stress response.
Ashwagandha is believed to have an impact on the gamma-aminobutyric acid (GABA) system. GABA is an inhibitory neurotransmitter that plays a role in calming the central nervous system. Some studies suggest that ashwagandha may enhance GABAergic activity, potentially contributing to its anxiolytic effects.
The bioactive compounds in ashwagandha, such as withanolides, have been studied for their potential neuroprotective effects. Protecting and supporting the health of nerve cells in the brain may contribute to overall mental health.
Holy Basil Tea
Recent scientific studies have delved into the potential anxiety-relieving effects of Holy Basil. These studies indicate that Holy Basil may influence neurotransmitters associated with anxiety regulation, providing a scientific foundation for its traditional use.
Holy Basil has been associated with the regulation of cortisol levels, contributing to a reduction in the physiological effects of stress. This cortisol-balancing effect supports a more composed and balanced state of mind.
Fennel contains phytoestrogens, which are plant compounds that have a mild estrogen-like effect. These compounds may influence hormonal balance, potentially contributing to mood regulation.
The aroma of fennel has been suggested to have a calming effect. Aromatherapy is a well-known technique for relaxation, and inhaling the pleasant scent of fennel tea may have a soothing impact on the nervous system.
Fennel contains magnesium, a mineral that plays a role in nerve function and relaxation. A deficiency in magnesium has been associated with increased anxiety levels.
Hops tea is derived from the dried flowers of the hop plant (Humulus lupulus), which is commonly known for its use in brewing beer. While hops are primarily associated with beer production, they also have potential benefits when consumed in the form of tea.
Hops contain compounds like xanthohumol and myrcene, which have sedative effects. These compounds may have a calming influence on the nervous system, potentially helping to reduce anxiety.
Licorice has been used as an herbal remedy for numerous millennia on a global scale, being hugely popular in China. Possessing a mildly sweet and refreshing taste reminiscent of licorice candy, licorice root is often used to fend off colds owing to its antiviral characteristics.
Recent studies show that licorice extract harbors anti-anxiety properties. By stimulating the adrenal gland, licorice root aids in regulating cortisol, the body’s stress hormone. Notably, licorice tea is caffeine-free. Nonetheless, consuming large quantities may lead to side effects such as elevated blood pressure and reduced potassium levels.
Matcha tea, made from finely ground green tea leaves, contains several compounds that may offer potential health benefits, including those related to anxiety.
Matcha tea is rich in L-theanine, an amino acid that is believed to have relaxing and anti-anxiety effects. L-theanine is known to promote a sense of calmness without causing drowsiness. It may also enhance alpha brain waves, which are associated with a state of relaxed alertness.
Matcha is high in antioxidants, particularly catechins, which may have neuroprotective effects. Some studies suggest that antioxidants can support overall brain health and potentially contribute to anxiety relief.
While matcha contains caffeine, it is present alongside L-theanine. The combination of caffeine and L-theanine is thought to provide a more balanced and sustained energy boost compared to other sources of caffeine. This can help prevent the jitteriness and anxiety sometimes associated with high caffeine intake.
Looking for some matcha recipes?
Rose tea is made from the petals of the rose flower and is known for its pleasant aroma and delicate flavor.
The aroma of rose tea is often associated with relaxation and stress relief. Aromatherapy suggests that certain scents can have a positive impact on mood and emotions, helping to alleviate stress and anxiety.
Rose petals contain polyphenols, which are compounds with antioxidant properties. Antioxidants help combat oxidative stress in the body, and some studies suggest a link between antioxidants and a reduction in anxiety symptoms.
Black tea contains an amino acid called L-theanine, which has been studied for its potential calming effects. L-theanine can cross the blood-brain barrier and has been shown to promote relaxation and reduce stress without causing drowsiness. It is often found in tea leaves, contributing to the calming properties of black tea.
Black tea is rich in antioxidants, such as polyphenols and catechins, which may have neuroprotective effects. Antioxidants help combat oxidative stress in the body, and some studies suggest a link between oxidative stress and anxiety disorders.
Rosemary tea is often touted for its potential benefits, including those related to anxiety. Rosemary contains antioxidants, which can help combat oxidative stress in the body. Chronic stress and anxiety can contribute to increased oxidative stress, so the antioxidant properties of rosemary may play a role in promoting overall well-being.
The aroma of rosemary is believed to have mood-enhancing properties. Aromatherapy with rosemary essential oil has been associated with reduced anxiety levels and improved mood. Drinking rosemary tea allows you to experience the aroma and potentially benefit from its calming effects.
Dandelion tea is a herbal infusion made from the dried leaves, flowers, and roots of the dandelion plant. Dandelion tea contains antioxidants that may help combat oxidative stress in the body. Antioxidants are known to have potential benefits for overall mental well-being.
Dandelion tea is known to have diuretic properties, which may help in reducing bloating and water retention. Feeling physically comfortable can positively impact mental well-being.
Milk Thistle Tea
Milk thistle tea is derived from the seeds of the milk thistle plant (Silybum marianum). Milk thistle is well-known for its liver-protective properties. A healthy liver is crucial for the detoxification process in the body, and supporting liver function may indirectly impact overall health, potentially influencing anxiety levels.
Some studies suggest that silymarin may have neuroprotective properties, which could have positive effects on brain health. A healthy brain is essential for maintaining emotional well-being.
Fluctuations in blood sugar levels can contribute to mood swings and anxiety. Some research suggests that milk thistle may help regulate blood sugar levels, potentially promoting a more stable mood.
Catnip tea is an herbal infusion made from the leaves and flowers of the catnip plant (Nepeta cataria). While catnip is commonly known for its effects on cats, it has been used for centuries by humans for various medicinal purposes.
Catnip contains compounds that may have mild sedative properties. These compounds, such as nepetalactone, may have a calming effect on the nervous system, potentially helping to reduce anxiety.
Catnip has been traditionally used to relax muscles. This muscle-relaxing effect may extend to the smooth muscles of the digestive tract, potentially easing symptoms associated with stress and anxiety, such as stomach discomfort.
Some studies suggest that catnip may have anti-inflammatory properties. Chronic inflammation is linked to various health issues, including anxiety. By reducing inflammation, catnip may contribute to overall well-being.
Turmeric contains an active compound called curcumin, which has antioxidant and anti-inflammatory properties. Some studies suggest that chronic inflammation may be linked to anxiety, and curcumin’s anti-inflammatory effects may help alleviate symptoms.
Curcumin may also have neuroprotective properties, which means it could potentially support overall brain health. There is some evidence to suggest that maintaining a healthy brain may contribute to better mental well-being.
Some research indicates that curcumin may influence neurotransmitters such as serotonin and dopamine. Imbalances in these neurotransmitters are often associated with mood disorders, including anxiety.
Ginseng is considered an adaptogen, which means it may help the body adapt to stress and restore balance. This could potentially assist in managing the physical and mental effects of anxiety.
Some studies suggest that ginseng may have cognitive-enhancing effects, including improved memory and concentration. This could indirectly contribute to a sense of well-being and reduced anxiety.
inseng may influence cortisol levels, a hormone released in response to stress. By helping regulate cortisol, ginseng could play a role in managing the body’s stress response and, consequently, anxiety levels.
Hawthorn Berry Tea
Hawthorn berries, derived from the hawthorn plant (Crataegus species), have been traditionally used for various health purposes, including potential benefits for cardiovascular health.
Hawthorn berries are known for their cardiovascular benefits, including improving blood flow and supporting heart health. A healthy cardiovascular system is essential for overall well-being, and there is a connection between heart health and emotional well-being.
Hawthorn berries contain antioxidants, including flavonoids, which can help combat oxidative stress in the body. Oxidative stress has been linked to various health issues, including mental health concerns. By reducing oxidative stress, hawthorn berries may indirectly contribute to a healthier physiological environment.
Tea Brewing Tips for Maximum Benefits
Here are some tips for brewing tea to ensure you extract the maximum flavor and benefits.
Quality: Start with fresh, high-quality loose leaf tea or tea bags. The quality of your tea will significantly impact its flavor and health benefits.
Steeping times: Pay attention to the recommended steeping times for each type of tea. Over-steeping can result in a bitter taste, while under-steeping may not bring out the full flavor and benefits.
Strainer: If you’re using loose tea leaves, use a tea infuser or strainer to prevent leaves from floating in your tea. This ensures a smoother drinking experience.
Addins: While pure tea is wonderful, feel free to experiment with natural additions like lemon, ginger, mint, or honey. These not only add flavor but may also offer additional health benefits.
Other Lifestyle Strategies for Anxiety
While tea can be a powerful ally, combining it with other lifestyle strategies is key to a holistic approach to anxiety management. Explore complementary practices that enhance the effectiveness of tea in promoting mental well-being.
So as you can see a mug of calming tea is one of the best herbal remedies to help with anxiety, better sleep and stress reduction.
You can try a herbal tea blend made from the different teas shared in this article and add it to your routine.
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