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Herbal Teas for Stress Relief

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After taking Herbal Academy’s Introductory Herbalism course I have loved learning how herbs can help ease daily stresses and even help ease colds and coughs. Here are some different herbs you can use in herbal teas for stress relief.

According to medical experts, stress is the root of all diseases! If we cannot escape them, we might as well learn how to manage them.

Luckily, there are different ways to manage stress, and one of them is by drinking herbal teas.

The traditional use of herbal teas to relieve stress started in China, around 2737 BCE.

The herbs were believed to contain energizing properties that induce relaxation and strengthen the immune system.

Today, these caffeine-free drinks rich in vitamins and minerals are used to soothe and rejuvenate the body.

The following are some of the best calming teas for stress relief.

Herbs Used to Make Herbal Teas for Stress Relief

There are many herbs that can be used to help promote stress relief when you’re having excess stress creep into your life.

Below are just some of the herbs I’ve used and have enjoyed using to help with stress.

Many times I will combine different herbs to achieve different flavor profiles based on my desires at a given moment.

But, generally speaking, I tend to stick to peppermint or chamomile for stress relief. One of my husband’s favorite combinations is peppermint and lavender.

Note: References are linked at the end of this article.

Chamomile Tea

Chamomile is a popular herbal tea commonly used for soothing pain and relieving muscle spasms. It also has calming properties that have a slight sedative effect, meaning it is great for drinking before bedtime.

According to a research study, chamomile can be used to relieve inflammation, rheumatic pain, menstrual disorders, muscle spasms, ulcers, hay fever, and insomnia.

Though it might be ancient, there are recent findings of its development show it has a good future.

Peppermint Tea

Many people love the minty scent of peppermint. As a herbal tea that contains antispasmodic properties, this stress reliever can help relax the mind and body.

It is a good morning & afternoon refreshment to keep you awake if you’re feeling tired or groggy.

You can also mix it with chamomile. This combination has been used to relieve upset stomachs.

Red Raspberry Leaf Tea

Red raspberry leaf tea contains a lot of vitamins and minerals that have been shown to help relieve mood swings, tummy aches, and tiredness.

It is usually recommended for those suffering from a sore throat, mild diarrhea, and even premenstrual symptoms.

Research studies have also shown that raspberry leaves may even contain cancer-fighting properties. The research shows it either destroys cancer cells or neutralizes carcinogens.

Additionally, Red Raspberry Leaf tea is also used as a fertility drink. The leaf contains a compound called fragarine, which is known to balance hormones, tighten the muscles in the pelvic area to prevent miscarriage, and also improve reproductive health.

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Lavender Tea

When you drink lavender tea you’re able to breathe in the relaxing aroma from the steeping leaves.

Even though science hasn’t proven the effects of lavender, many people (including some medical practitioners) believe that lavender can improve sleep quality.

As a herbal tea with calming properties, the possibility of it triggering a chemical reaction in the nervous system to help people fall asleep faster is high. Though more research studies are needed, it’s still a popular herbal tea today for inducing sleep.

On the other hand, a research study also found that Lavender contains properties that can possibly be used as a treatment for people with mild anxiety disorders.

Through a randomized, double-blind, placebo-controlled trial, all 221 adult participants with an anxiety disorder were found to show improvement in their mental and physical health.

These results could lead scientists to discover more treatments for mental problems in the future.

Lemon Balm

This herb has a lovely lemony scent to it that is really delicious when made into tea.

A research study was conducted in the past to prove the sedative properties of Lemon Balm. 12-month-old mice were tested and it showed that their GABA levels increased significantly indicating that it indeed can act as a sedative.

It was then followed with a small human study, and after taking 600 mg of lemon balm extract daily for 15 days, 42 participants showed improvements in their sleeping problems. These research findings indicate that drinking lemon balm tea may relieve insomnia and other sleeping problems.

Passion Flower Tea

This is another type of herbal tea that contains flavone chrysin – a component commonly found in medicinal plants. This component can also increase the GABA levels in the body, producing a mild sedative effect.

This is why drinking passionflower tea could help in attaining calmness, relieving stress, achieving a more balanced mood, alleviating pain, increasing relaxation, and boosting sleep.

Magnolia Bark

Magnolia Bark is another ancient herbal tea that was traditionally used in China to relieve stress, anxiety, and discomfort. In 2012, a research study was conducted indicating the relationship between the herb and patients with mental disorders. 

The results showed a significant increase in the GABA levels, which suggests that a chemical reaction took place in the nervous system to induce sleep. Today, people drink magnolia bark tea to help them achieve more restful sleep.

Green Tea

A herbal tea that is rich in bioactive compounds that help improve brain activity and relieve stress. Rich in theanine, an amino acid in tea, this herb can produce a relaxing effect on the mind. Not only can this relieve stress, but also reduces anxiety.

A research study was conducted in 2017 about the effects of theanine on humans and animals. The results showed a significant decrease in stress hormones in a group of students who ingested a low-caffeine green tea. This could mean drinking green tea may become a habit if you want to relieve stress daily.

Ashwagandha Tea

Ashwagandha is another ancient herb that was first introduced by the natives of India and North Africa. It has been around for over 3,000 years and is used to treat various types of medical problems all around the world.

It is a popular herb known to reduce cortisol (stress hormone) levels in the body. This was proven by a 2012 research study which, according to the results, concluded that “a high-concentration full-spectrum Ashwagandha root extract safely and effectively improves an individual’s resistance towards stress and thereby improves self-assessed quality of life.

Today, you can find all kinds of ashwagandha stress supplements being sold in the global market. But if you want the cheapest intervention, just brew ashwagandha herbal tea!

Related Post: Practicing Yoga For Self-Care

Ginseng tea

Ginseng has a long history that began as a traditional medicine in China and Korea. For many years, this Asian herb has been used to improve health by relieving inflammation, inducing sleep, reducing stress, and strengthening the immune system.

As a herbal stress reliever, ginseng was discovered to protect the body from the effects of stress as indicated by the results of a research study conducted in 2013. The results of the clinical study also suggested that ginseng might aid in reducing fatigue.

While herbal teas may give us all these positive effects, still they should not be replaced with doctors’ prescribed medicines. More research studies are needed to further evaluate their potential benefits.

Chamomile flowers

This herb is widely used in blends for easing emotional stress. The flavor is smooth and sweet.

Sip this tea throughout the day or use it in digestive blends for helping with digestive complaints.

Learn more about Chamomile from Herbal Academy.

Other Ways to Reduce Stress

While teas have been shown to have a calming effect on the nervous system there are other things we can do to also ease our stress.

You can try using essential oils made of lavender and ylang-ylang, or even a blend of patchouli and sweet orange.
Enroll in the Herbal Self-Care for Stress Management Course

Stress-Reducing Teas

The best herbal tea is the one that you like and enjoy. So, if you don’t like a particular blend don’t be afraid to try others.

Like this stress relief tea as part of your daily routine. It gives you a good reason to sit in the quiet and enjoy a delicious cup of tea.

You can add this blend to tea bags or to a tea strainer. Whichever you prefer really.

By finding a blend that you really enjoy you can improve your mental health, help you achieve better sleep, and help ease physical stress as well.

Herbal Blend for Stress Relief

Ease your stress levels with a lovely cup of some of the best tea.

Ingredients

  • 1 part Rose Petals
  • 1 part Lavender
  • 1 part Chamomile
  • 1 part Passionflower

Instructions

  1. Bring a kettle of water to a boil.
  2. Add all ingredients into a tea strainer and pour the hot water over the tea into a cup and let the teat steep for 3-5 minutes.
  3. Sit back and enjoy a lovely cup of tea.
**References**

Chamomile: A herbal medicine of the past with bright future
https://pubmed.ncbi.nlm.nih.gov/21132119/

Review on herbal teas
https://www.researchgate.net/publication/287478165_Review_on_herbal_teas

Chapter 12Health Benefits of Tea
https://www.ncbi.nlm.nih.gov/books/NBK92768/

Berry Leaves: An Alternative Source of Bioactive Natural Products of Nutritional and Medicinal Value
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4931538/

Silexan, an orally administered Lavandula oil preparation, is effective in the treatment of ‘subsyndromal’ anxiety disorder: a randomized, double-blind, placebo-controlled trial
https://pubmed.ncbi.nlm.nih.gov/20512042/

Effects of Melissa officinalis L. (lemon balm) extract on neurogenesis associated with serum corticosterone and GABA in the mouse dentate gyrus
https://pubmed.ncbi.nlm.nih.gov/21076869/

Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3230760/

Honokiol promotes non-rapid eye movement sleep via the benzodiazepine site of the GABAA receptor in mice
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3449263/

Anti-stress Effect of Green Tea with Lowered Caffeine on Humans: A Pilot Study
https://www.jstage.jst.go.jp/article/bpb/40/6/40_b17-00141/_article

A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults
https://pubmed.ncbi.nlm.nih.gov/23439798/

Antifatigue Effects of Panax ginseng C.A. Meyer: A Randomised, Double-Blind, Placebo-Controlled Trial
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3629193/

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