Herbal Drinks to Relax You
Many types of tea contain botanical components that have been used for a long time to promote relaxation.
The greatest teas to reduce stress and anxiety are listed below, along with the evidence behind them.
Even while the ritual of drinking tea can occasionally help you relax, some teas go above and above to reduce anxiety. The best 10 teas for reducing anxiety have been compiled for you.
We’ll break down the potential herbal components and the health advantages of each so you can pick the remedy that will help you feel peaceful.
Advantages of tea for anxiety
There are various ways that drinking tea could help you feel less anxious.
Many types of tea contain botanical components that have been used for a long time to promote relaxation. The science underlying some of those elements will be covered here.
Even the straightforward act of making tea can be relaxing. It can provide you with a moment of reflection if you approach it as a mindful ritual.
Begin the kettle to boil, then select a cup that feels comfortable in your hands. Choose a tea bag, then breathe in. Sit down for a bit while your tea steeps.
Breathe deeply while holding the steaming cup. Make it way you prefer it—sweet, creamy, spicy, or potent. Take a sip and calm down.
Thanks to the age-old practice of aromatherapy, tea may also reduce anxiety. You breathe in the aroma of your tea before you sip and all throughout the tea experience.
As you can see from our list of the top 10, many of these teas have appealing scents, such as lavender, rose, and peppermint.
10 top herbal teas to reduce anxiety
Here are the top 10 choices for anti-anxiety tea, along with study findings about their effects. Start the brewing now!
There is proof that peppermint was used medicinally in ancient Egypt, Greece, and Rome. It’s understandable why it remains a well-liked treatment for stress, headaches, and stomach problems.
Although peppermint has a long history of use, little research has been done on it. Although there is no research on the long-term effects of consuming a lot of peppermint, it appears to be harmless.
Inhaling peppermint oil had been shown to have positive effects on individuals getting intravenous catheters, according to a 2019 study.
During the operation, the study found that inhaling the aroma of peppermint considerably reduced pain and anxiety.
According to research, aromatherapy activates the neurological system, raising endorphin levels while lowering cortisol levels.
How it might Benefit: It may lessen discomfort, stress, and worry.
Every chilly grandmother is aware that chamomile tea is the comforting trick to calming down. According to studies, chamomile tea may be useful for treating generalized anxiety disorder.
Tea is thought to be safe in small doses, however those who use medications like warfarin or cyclosporine should be mindful of possible interactions.
An anti-anxiety and calming effect of chamomile was discovered in a recent mouse study.
In a different trial, pharmaceutical grade chamomile extract was administered for 12 weeks to 93 patients with moderate to severe generalized anxiety disorder (GAD).
They received chamomile or a placebo during a second 26-week research phase. With few side effects, chamomile significantly reduced the symptoms of GAD.
Apigenin, a flavonoid found in chamomile, is thought by scientists to have anti-anxiety properties. Studies on its safety and impact on sleep quality, however, are scarce and modest.
How it might benefit: mild sedative and anti-anxiety impact.
Lavender is well known for calming nerves and is used in everything from baby lotion to lattes.
A thorough assessment of 90 studies found that inhaling lavender greatly lowers anxiety. It has also been discovered that using lavender topically or orally can help people feel less anxious.
In a 2021 trial, lavender decreased anxiety and blood pressure more effectively than a placebo or no treatment. Results indicating a connection with physiological symptoms, meanwhile, were patchy and inconclusive.
How it might benefit: could reduce stress and blood pressure
4. Lemon Balm
Since at least 2000 BC, lemon balm, or Melissa officinalis, has been used medicinally.
Researchers discovered in 2020 that lemon balm had anti-anxiety and anti-depressive qualities, as well as indications that it might prevent oxidative stress and cell death in rats.
Ingesting lemon balm reduces anxiety, lowers cortisol, and improves memory without causing the motor deficits that some people occasionally encounter with prescription anti-anxiety medicines, according to a 2014 study of humans.
How it might benefit: could reduce oxidative stress; could lower cortisol levels; could improve memory.
Passionflower has historically been used as a sedative by Native Americans. It is currently being advertised for anxiety, insomnia, pain, menopausal symptoms, and ADHD (ADHD).
Although passionflower has not been well researched, there is some evidence that it may help patients feel less anxious before dental and surgical treatments.
A 2017 study had 40 individuals who received oral doses of either midazolam or passionflower prior to having a tooth extracted. Both drugs have similar anti-anxiety effects.
The bulk of findings from a 2020 evaluation of 9 research trials suggested passionflower decreased anxiety symptoms without having negative side effects.
Using passionflower while pregnant is not advised. Up to 800 mg per day is safe, but anything more than that may result in side effects like tiredness, disorientation, and clumsy movement.
How it might benefit: could lessen stress, sadness, sleeplessness, and anxiety
6. Green Tea
Green tea is well known. Its advantages for health have undergone careful review. However, there might be a trick to green tea with anxiety: cut back on the caffeine.
Two research examined the effects of green tea with reduced caffeine in 2017.
In one, researchers contend that although the amino acid theanine, found in green tea, reduces stress, caffeine interferes with this effect.
20 students took part in a brief study where they received green tea with less caffeine. Compared to the placebo group, the test group had less signs of stress and a reduced stress response.
Another short research of 20 middle-aged adults found that those who drank reduced-caffeine tea had lower levels of stress indicators than those who drank standard green tea.
Additionally, the group that had low-caffeine green tea slept better and felt less tired.
How it might benefit: it might reduce stress, enhance sleep quality, and lessen fatigue.
a plant related to ginger, has a long history of use in traditional medicine. The vibrant rhizome (root) is used both as a herbal remedy and a spice in cuisine.
The primary source of the antioxidant and anti-inflammatory polyphenol curcumin, turmeric is known for its medicinal benefits.
One method to enjoy the advantages is to sip turmeric tea or latte. Black pepper and turmeric are frequently used together because it increases the bioavailability of curcumin.
So what does science have to say? Anxiety was reduced by a curcumin pill in a trial with 30 participants.
In a different study, researchers found that curcumin encourages the creation of DHA and that a diet lacking in DHA is connected to anxiety.
They used mice to demonstrate how curcumin reduced anxious behaviour.
How it might benefit: it has antioxidant, anti-inflammatory, and anti-anxiety properties and may increase DHA production.
Early Greece and Rome employed valerian to alleviate weariness, headaches, and insomnia. There hasn’t been much research done on the subject, and the information is conflicting.
Additionally, there is little research to say if it reduces stress or anxiety. Valerian is thus mostly used for ceremonial and esoteric purposes, however it is generally safe for short-term use.
Research on valerian root has some potential, according to a review from 2021. Researchers examined studies on 23 anxiety-relieving herbs.
They claim that more research is necessary, although valerian was one of three herbs identified as having the greatest promise.
According to the studies they evaluated, valerian coupled with hops and passionflower yielded the best benefits.
How it might benefit: treating insomnia, migraines, exhaustion, stress, and anxiety.
have any effect on anxiety despite its sweet scent and attractive appearance? Researchers examined 772 patients from 13 therapeutic trials with rose oil.
Rose oil was proven to be helpful for physical and psychological relaxation, pain reduction, and anti-anxiety in the trials using inhalation and topical approaches.
Inhaling damask rose during the COVID-19 pandemic was proven to lower anxiety and enhance sleep quality for operating room staff, according to another study.
Inhaling rose water considerably lowers anxiety in hemodialysis patients, according to research published in 2016.
How it might benefit: It may be calming and anti-anxiety, it may lessen pain, and it may enhance sleep.
The plant’s roots are typically used to make ginseng remedies. Unfortunately, the majority of the studies on its use are of too poor a quality to be authoritative.
Another thing to think about is that the most typical side effect of ginseng is sleeplessness, which is not good for anxiety.
Due to components that have resulted in birth abnormalities in animals, ginseng is not safe during pregnancy.
You might wonder why it made the list. Despite all those limitations, we were nevertheless able to unearth some interesting study on the subject.
After 12 weeks of treatment, the ginseng-taking group in a short trial with 38 fibromyalgia patients reported less pain, less exhaustion, better sleep, and lower levels of worry.
Another study found that ginseng appears to be beneficial for inflammatory disorders as well as physiological diseases linked to stress and anxiety.
It is supported by research as an adaptogen that supports homeostasis in the face of stress.
How it might benefit: it might lessen tension, anxiety, and weariness while enhancing sleep.
A lot of people have questions
Which tea relieves tension the most?
Depending on what taste you want, try rose, chamomile, lavender, passionflower, peppermint, or lavender.
Does tea reduce stress?
It doesn’t matter if it’s the herbal components, the aromatherapy, or the calming ritual, tea can undoubtedly reduce anxiety.
Which tea is beneficial for sadness and anxiety?
There is proof that passionflower tea and lemon balm can help reduce anxiety and despair.
Does honey help with anxiety?
There is some evidence that honey reduces anxiety, so if you prefer it that way, add a generous amount of the sweet ingredient to your anti-anxiety tea.
Does green tea lessen stress?
It can, but choose a brew with little caffeine. The anti-anxiety effect may be blocked by caffeine.
Your anxiousness may be reduced by drinking tea.
Your mind slows down during the brewing, steeping, and consuming processes, and several components in tea have demonstrated potential for easing anxiety symptoms.
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