The Best Herbal Teas for Anxiety

Many people suffer from anxiety at different points in their lives. Anxiety is this fear or nervousness about an event or something with an undetermined outcome. I have often felt anxiety before doing a presentation, before a job interview, before a business meeting, the first day at a new job, taking assessment tests, waiting for the results of any test whether for career or health related results. Anxiety can become a disorder if it lasts at least six months. I do Pilates and yoga coupled with drinking herbal tea to help with my anxiety. Through research, I have found the best teas for anxiety. Herbal teas can be a soothing and natural way to help reduce anxiety and promote relaxation. While herbal tea may not be a cure for anxiety, it can certainly complement other stress-reduction strategies. Here are some of the best herbal teas for anxiety:

1. Chamomile Tea:

Chamomile is one of the most well-known herbal teas for anxiety. It contains antioxidants that may help reduce stress and promote relaxation. It’s also a mild sedative and can help with sleep. According to the Journal of Phytomedicine, long term use of chamomile tea significantly reduces symptoms of anxiety. Adults can safely consume one to four cups of chamomile cups a day. I drink chamomile tea usually at the end of the day to calm my nerves and help me have a restful sleep. My mother also drinks chamomile tea every night stating that she does not feel rested the next morning if she does not drink the tea the night before.

Side effects:

• Allergic Reactions: Some individuals may be allergic to chamomile, resulting in symptoms such as itching, skin rash, hives, or swelling.
• Oral or Contact Dermatitis: In rare cases, chamomile can cause skin or oral irritation, particularly in people who are sensitive to plants in the Asteraceae family, which includes ragweed and marigolds.
• Blood Thinners Interaction: Chamomile tea contains compounds that may have mild blood-thinning properties. If you’re taking blood-thinning medications, consult your healthcare provider before consuming chamomile tea regularly.

2. Peppermint Tea

Peppermint tea can help relax the muscles and soothe the digestive system. This can indirectly help reduce anxiety, as digestive discomfort can contribute to stress. A study conducted with university study showed that anxiety levels were reduced after the students consumed peppermint tea. The students consumed 250mg of peppermint tea once a day for four weeks.

Side effects:

• Heartburn: For some individuals, peppermint tea can relax the lower esophageal sphincter, potentially leading to heartburn or acid reflux.
• Allergic Reactions: Peppermint tea can rarely cause allergic reactions. If you notice itching, skin rash, or swelling, discontinue use.

3. Lavender Tea:

Lavender is known for its calming and soothing properties. Lavender tea can help reduce anxiety and promote relaxation, making it an excellent choice before bedtime. In a study conducted with a sample size of 96 participants. The participants consumed two grams of dried lavender over 300ml of boiling water. The study found that drinking lavender tea could alleviate the level of anxiety.

Side effects:

• Headaches and Nausea: In some cases, lavender tea may cause headaches or nausea, although these side effects are relatively rare.
• Allergic Reactions: Allergic reactions to lavender tea are possible but uncommon. Symptoms may include skin rash, itching, or swelling.

4. Lemon Balm Tea

Lemon balm is a member of the mint family and is known for its calming and mood-enhancing effects. It can help reduce anxiety and improve mood. A study with twenty volunteers who consumed 300 mg of lemon balm extracted, self reported increased calmness after 1 to 2.5 hours after taking the dose. In another study conducted with 80 participants, who consumed three grams of lemon balm, there was a significant decrease in anxiety, depression, and improvement in sleep.

Side Effects:

• Drowsiness: Lemon balm has a calming effect and can cause drowsiness. It’s important to avoid activities requiring alertness after consuming lemon balm tea.
• Allergic Reactions: While rare, some individuals may experience allergic reactions to lemon balm tea. Symptoms may include skin rash, itching, or swelling.

5. Ashwagandha Tea

Ashwagandha is an adaptogenic herb that may help the body adapt to stress and reduce anxiety. It is often consumed as a tea or in powdered form. A study was conducted which found that a reduction in anxiety was exhibited after taking 600mg of Ashwagandha in extract form.

Side Effects:

• Digestive Upset: Ashwagandha tea can occasionally cause digestive discomfort, including stomach upset and diarrhea.
• Low Blood Sugar: Ashwagandha may lower blood sugar levels. Individuals with diabetes should monitor their blood sugar closely when consuming ashwagandha tea.
• Thyroid Function: Ashwagandha can influence thyroid function. If you have thyroid issues, consult with a healthcare provider before using ashwagandha tea.

6. Passionflower Tea

A study published in the “Journal of Clinical Pharmacy and Therapeutics” examined the effects of passionflower in patients with generalized anxiety disorder (GAD). The trial found that passionflower was as effective as oxazepam, a common anti-anxiety medication, in reducing anxiety symptoms. The results indicated that passionflower can be a promising herbal remedy for GAD.

Side Effects:

• Drowsiness: Passionflower is known for its calming effects, which can lead to drowsiness. Avoid operating heavy machinery or driving after consuming passionflower tea, especially in large quantities.
• Upset Stomach: Some individuals may experience gastrointestinal discomfort, including nausea and stomach cramps, when consuming passionflower tea.
• Allergic Reactions: While rare, allergic reactions to passionflower can occur. If you notice itching, skin rash, hives, or swelling, discontinue use and seek medical attention.

Conclusion

Individual responses to herbal teas can vary, and it’s essential to consult with a healthcare professional if you have severe or chronic anxiety. Additionally, pregnant and nursing women, as well as individuals with specific medical conditions or those taking medications, should consult with a healthcare provider before regularly consuming herbal teas, especially in large quantities.

Always use herbal teas in moderation and be aware of potential allergies or adverse reactions. It’s also important to create a calm and relaxing environment when enjoying these teas to maximize their anxiety-reducing benefits.