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4 Herbal Tea Blends To Help Calm Stress and Anxiety

Do you feel worried, stressed, or suffer from anxiety? Learning to relax and de-stress your mind (and body) is the key to a healthy, happy life. 

But for many of us, that’s easier said than done! 

Now, as delicious as a cup of Earl Grey may be, there are tons of healthy tea blends that pack a mighty punch with their health benefits. 

And fortunately, these stress-reducing herbal teas can introduce a little bit of Zen into your life. 

With everything from lavender, lemon balm, chamomile, and valerian root, you can create your own tea blends at home by blending different flavors.  

The goal is not to be perfect, here. So don’t be afraid to experiment with these herbs and create a unique blend that delights your palate.  Heck, you can even make things simpler and make your tea in the microwave. These are some of my favorite herbal tea blends for when I’m feeling anxious and stressed.

Chamomile & Lavender Tea for Stress Relief

Chamomile is a delicate garden flower that has been long praised for its powerful anxiety-reducing properties. Loaded with apigenin, chamomile can reduce inflammation, fight menstrual pain, and help with insomnia and relaxation.  Aside from its sedative properties, chamomile has been used to effectively treat generalized anxiety disorder, too.  

But chamomile on its own is a little…well, bland. Don’t get me wrong. I love a warm cup of chamomile in the middle of the day. But it could use a little kick!  One of my favorite flowers is lavender, the mother of all relaxing herbs. Mix it together with chamomile, and you get a powerful stress-relieving tea that’s caffeine-free and can be enjoyed at any time of the day. 

The sweet notes of chamomile pairs well with the strong floral, but minty notes of lavender. 

Chamomile and Lavender Tea Recipe

Ingredients:

  • 1 tablespoon of fresh chamomile (or 1 teaspoon if you’re using dried chamomile)
  • ½ teaspoon of lavender (or just a dash. It’s strong) 
  • 1 cup of boiling water
  • Honey, stevia, or sweetener 

Directions:

Mix the ingredients in a pan and let them steep for 20 minutes and strain. Sweeten to taste. 

Peppermint & Valerian Root Tea for Restful Sleep

This aromatic concoction is perfect for winding down before bedtime. The scent alone will create a sense of calmness, easing any symptoms of anxiety and nervousness you may be experiencing that day. 

Peppermint contains menthol, a powerful compound that has been used for centuries to increase relaxation, improve digestive issues, and treat constipation. On top of that, menthol has the power to relieve migraines, chronic pain, tension headaches, and it tastes great. What more could you ask? 

Well, how about some Valerian root? Mixed in with the peppermint leaves, this powerful combination will double as a natural sleep aid. 

Known for its amazing stress-relieving properties, valerian root is a natural remedy that’s commonly used to treat insomnia, heart palpitations, and headaches. Not only that, but according to the National Institutes of Health, Valerian root has been used to effectively reduce anxiety, treat sleep disorders, and reduce chronic pain symptoms. 

Peppermint & Valerian Root Tea Recipe

Ingredients:

  • 1 teaspoon of dried valerian root 
  • 2 tablespoons of fresh peppermint leaves (or 1 tablespoon of dried leaves)
  • 1 cup of boiling water  

Directions:

Add the leaves and the dried valerian root in a cup or pot and top with the boiling water. Let it infuse for 5 minutes and add the sweetener of your choice. 

herbal tea in a mug for stress

Passionflower, Lemongrass & Chamomile Tea for Calming

Passionflower tea has a delicate floral flavor that pairs well with other herbs like chamomile and lemongrass. 

Fresh passionflower is a tropical flower that can ease general symptoms of anxiety and insomnia. In some cases, it may even prevent your brain from overthinking. 

To make this flowery brew extra powerful, add in some lemongrass and chamomile, two herbs that pair well with the grassy but mild earthiness of the passionflower petals. 

Why lemongrass? It’s packed with antioxidants, which can help your body fight the free radicals that cause diseases. 

And chamomile adds a healthy dose of anti-inflammatory properties that help with digestive issues and bloating. On top of that, chamomile has long been used in Europe as a natural sedative, which is perfect for anyone who’s struggling with mild anxiety.

Passionflower, Lemongrass & Chamomile Tea Recipe

Ingredients:

  • 1 tablespoon of passion flower petals (dried is best)
  • 1 tablespoon of fresh chamomile (or 1 teaspoon if you’re using dried chamomile)
  • 1 teaspoon of dried lemongrass leaves
  • 1 cup of boiling water 

Directions:

Mix the lemongrass, chamomile, and passionflower together and pour the boiling water. Let it steep for about 10 minutes. Strain and add some honey, Agave, or your sweetener of choice. 

Lemon Balm & Ginger Tea for Soothing Anxiety

Lemon balm is an aromatic herb that comes from the same family as mint. Although it’s primarily grown in Europe and North Africa, you can find lemon balm all around the world. 

Thanks to its natural antibacterial properties, lemon balm is particularly useful for fighting candida, a type of yeast that causes fatigue, digestive problems, difficulties with memory, and other issues. 

But lemon balm is also great for your mental health. Why? Because it’s loaded with polyphenols, tannins, and essential oils that work together to strengthen the digestive system, which is incredibly important for your overall well being. 

Citrusy and light in flavor, lemon balm combines the acidic taste of lemon with delicate hints of mint. But if you want a bolder flavor, mix in some chopped ginger and you’ll get a tea-rrific brew that will awaken the senses. 

Lemon balm and ginger both are incredibly healing. But when it comes to anxiety-reducing properties, ginger is the real MVP. Research has shown that ginger may affect serotonin levels and reduce anxiety just as effectively as benzodiazepine drugs. 

Don’t be afraid to add your own touch. Drop a bit of cinnamon, cardamom, or green tea to add a spicy touch and invigorate the senses. 

Lemon Balm & Ginger Tea Recipe

Ingredients:

  • 1 or 2 tablespoon fresh chopped ginger or 1/2 tablespoon if you’re using dry ginger root. You can add more if you want it to be spicier. 
  • 1/8 cup of fresh lemon balm leaves (or 1 tablespoon of dry lemon balm)
  • 1 cup of boiling water
  • Stevia, honey, or sweetener 

Directions:

Combine all the ingredients together in a Mason jar, tall glass, or cup. Pour in the boiling hot water on top and let it steep for around 15 minutes. The more you leave it in, the more flavorful it’ll be. Strain the leaves and heat it up again if it’s too cold. Sweeten to taste. 

The Takeaway:  There are ton of herbal tea ingredients to help combat anxiety

Whether you decide to grow your own herbal tea garden, or just pick up the ingredients at your local store, there are so many concoctions you can brew that will help you feel better and battle stress.   So no matter if you’re a peppermint fan or can’t get enough ginger, mix up a blend of these herbal teas and start feeling more like yourself today. 

Want to save these herbal teas for anxiety and stress recipes for later?  Save this to your favorite tea-loving Pinterest board and pass it on!

tea for anxiety and stress graphic

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