Curling up with a hot cup of tea can do wonders. Not only is tea extremely comforting (sleepy-time tea fans unite), but it’s also packed with a myriad of health benefits. That said, certain blends may be better for certain things, such as better sleep, increased energy, or just general de-stressing. With that in mind, if you’re someone who struggles to unwind, you may wonder which teas are best for anxiety. Here’s what to know before embarking on your next tea restock, according to an expert.
“There are many different physiological patterns behind feeling and experiencing anxiety,” says Amy Chadwick, ND. While she doesn’t recommend tea as a cure-all or replacement for any current medication (and you should always check with a doctor before trying any new supplements or making any major changes to your diet or lifestyle), you can absolutely support your mental health routine with a great cup of tea. Ahead, Chadwick shares some of the best teas for anxiety, as well as blends that’ll have stronger effects. Choose the ingredients that work for you (or ask a healthcare professional for more personalized advice) and get the hot water going, because you’re about to feel seriously chilled out.
Experts Featured in This Article:
Amy Chadwick, ND, is a licensed naturopathic doctor.
Best Teas For Anxiety
On a general level, “teas made from the roots of plants are often more grounding in their energetic properties,” Chadwick says. Think ginger, licorice root, and turmeric, which “have calming properties to the nervous system without being overly sedating.” Here are a few other teas for anxiety to consider:
- Chamomile (Matricaria Chamomilla): We know it helps with getting some zzz’s, but did you know chamomile can help with anxiety, too? “Chamomile helps calm excessive sympathetic nervous system activity and also supports digestion,” Chadwick says.
- Passionflower (Passiflora Incarnata): Reduce your stress with the help of this floral wonder that — like chamomile — “helps calm excessive sympathetic nervous system activity,” but also reduces “excess cortisol activity,” Chadwick explains. You’ll feel a little more chill with passionflower because “it’s antispasmodic to the muscles, nerves, and digestive tract and mildly sedating without causing excessive sleepiness or reducing the ability to perform daily activities.” Chadwick says you can sip this before bed, too. “Despite not necessarily causing drowsiness, it does improve sleep quality by calming the nervous system and cortisol activity. It also supports GABA, a calming neurotransmitter.”
- Tulsi or Holy Basil (Ocimum Sanctum): You may have heard of the adaptogen holy basil for its ability to quell anxious feelings. “It improves the body’s ability to manage stress in a resilient and balanced way,” Chadwick says. “This can therefore help alleviate anxiety.” Like passionflower, it can also help regulate your cortisol levels. “Holy basil helps the body have a balanced and appropriate cortisol and adrenal response to stress that is appropriate to the demand,” Chadwick says.
- Lemon Balm (Melissa Officinalis): Another helpful adaptogen is lemon balm, which, according to Chadwick, does wonders for the nervous system and thyroid. It’s another antispasmodic and “supports GABA activity in the brain and calms the nervous system while enhancing attention and memory.” Additionally, she says it can help support healthy digestive function and healing.
- Turmeric, Ginger, and Licorice: This specific combo works for digestion, but it can also help reduce the sensation of panic. Chadwick describes them as “grounding,” which is good for when you feel a little scattered.
- Rose: It smells and tastes wonderful, plus helps with anxiety. “Rose is a beautiful addition to some of the herbs above,” Chadwick says, noting that it’s rich in vitamin C and antioxidants.
- Lavender (Lavendula Angustifola): Here’s an unsurprising addition to the list: soothing lavender. “It is relaxing while also allowing the mind to be sharp and clear,” Chadwick says. “It reduces excess sympathetic nervous system activity and is antispasmodic for the nervous system and muscles.” Not to mention, it’ll help you sleep because “it supports GABA activity within the brain and body.”
- Fennel (Feoniculum Vulgare): Much like turmeric and ginger, fennel is excellent for digestion in addition to anxiety relief. “Fennel seed can be made into a tea by itself or added to some of the other herbs above,” Chadwick says. “It can help modulate dopamine activity in some people, improving overall fluidity in adaptation and reducing anxiety.”
- Licorice Root (Glycerrhiza Glabra): Try combining licorice with holy basil, chamomile, or fennel to intensify the positive effects. “Licorice in larger amounts helps prolong cortisol activity when we have an insufficient adrenal gland response to the need to adapt to a stressor,” Chadwick says. A precaution, though: “Licorice may raise blood pressure in some people so should be used with caution in anyone with hypertension.”
- Skullcap (Scutellaria Lateriflora): The mildest of the bunch: “Skullcap is relaxing to the nervous system, is an antispasmodic, moderate sedative, and may support GABA activity,” Chadwick says. “It is useful for anxiety and nervous tension, stress, and insomnia.” She also recommends blending it with passionflower and lavender, or lemon balm and lavender for an evening tea.
- Kava (Piper Methisticum): “Kava is sedating and may directly affect GABA receptors, but this has not been clearly shown in the research,” Chadwick says. “It may have a stronger effect on the sympathetic nervous system and noradrenaline activity within the brain.” Additionally, kava tea can be a painkiller because it has analgesic effects that may also reduce anxiety. It is also a muscle relaxant, but Chadwick notes that kava should be used in moderation and not for prolonged periods of time (especially if you have a history of kidney or liver disease).
- Valerian (Valeriana Officinalis): Valerian has been called nature’s Valium, and for good reason. It “depresses central nervous system activity and can be quite sedating,” Chadwick says. “It is useful for insomnia, often combined with passionflower and lavender.” But not everyone feels calm when they have valerian root, so keep that in mind. “Some people will have a paradoxical reaction to valerian and it will be stimulating.”
Sedating Teas For More Severe Anxiety
“Some herbs are more sedating than the ones above and may be used in small amounts for sleep or evening relaxation,” Chadwick explains. She suggests skullcap, kava, and valerian root “for more severe anxiety, but their sedating effects should be noted.” She adds that “these herbs should also not be used in high quantities for long periods of time without the supervision of your doctor.”
Because these herbs are on the stronger side, you also shouldn’t rely on them as a constant crutch. “If someone is experiencing severe anxiety and needing to use these herbs on a regular basis, work with your doctor on the underlying reasons for the anxiety,” Chadwick says. Here’s what to know about her suggestions.
— Additional reporting by Chandler Plante
Dominique Michelle Astorino is a former PS contributor.
Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.
