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 popular herbal 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 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.
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 destroy cancer cells or neutralize 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.
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.
This herb has a lovely lemony scent to it that is really delicious when made into a 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 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.
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 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!
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.
Related Post: Practicing Yoga For Self-Care
- 1 Part Peppermint
- 1 Part Lavender
- 8 Ounces Boiling Water
- Bring a pot of water to a rolling boil.
- Add 1 part lavender and 1 part peppermint leaves to a tea strainer and place in a heat resistant coffee cup.
- Pour boiling water over tea leaves and let sit for approximately 3-5 minutes.
- Sip and enjoy this delicious herbal blend.
Feel free to add honey or even a squeeze of lemon to this tea.
Nutrition Information:Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 2Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 10mgCarbohydrates: 0gFiber: 0gSugar: 0gProtein: 0g
Chamomile: A herbal medicine of the past with bright future
Review on herbal teas
Chapter 12Health Benefits of Tea
Berry Leaves: An Alternative Source of Bioactive Natural Products of Nutritional and Medicinal Value
Silexan, an orally administered Lavandula oil preparation, is effective in the treatment of ‘subsyndromal' anxiety disorder: a randomized, double-blind, placebo controlled trial
Effects of Melissa officinalis L. (lemon balm) extract on neurogenesis associated with serum corticosterone and GABA in the mouse dentate gyrus
Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances
Honokiol promotes non-rapid eye movement sleep via the benzodiazepine site of the GABAA receptor in mice
Anti-stress Effect of Green Tea with Lowered Caffeine on Humans: A Pilot Study
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
Antifatigue Effects of Panax ginseng C.A. Meyer: A Randomised, Double-Blind, Placebo-Controlled Trial