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Sip to Soothe: 5 Teas Backed by Science to Ease Anxiety

  • Writer: Isak Rabiyev
    Isak Rabiyev
  • Jul 17
  • 2 min read

Updated: Jul 27


A hot cup of tea does more than warm your hands—it might also help calm your mind. Below are five well-researched teas with evidence for reducing anxiety and stress, perfect for those seeking natural support alongside traditional care.
A hot cup of tea does more than warm your hands—it might also help calm your mind. Below are five well-researched teas with evidence for reducing anxiety and stress, perfect for those seeking natural support alongside traditional care.

1. Lavender Tea

Lavender herbal tea has been shown to significantly reduce symptoms of anxiety. In a randomized trial with older adults, daily consumption of lavender tea reduced both anxiety and depression scores. Its gentle floral flavor makes it ideal for winding down.


2. Chamomile Tea

Chamomile is a classic for a reason. Multiple studies support its use for mild to moderate generalized anxiety disorder (GAD). One 8-week randomized controlled trial showed a significant decrease in GAD symptoms compared to placebo. Another review found chamomile effective in 9 out of 10 clinical studies.


3. Green Tea (L‑Theanine)

Green tea’s anxiety-reducing effect is largely due to L‑theanine, which promotes calm alertness without sedation. Clinical research shows doses of 200–400 mg of L‑theanine daily can significantly lower stress and anxiety levels in adults. Watch out for that caffeine count, however, which can range from 20-45mg per cup!


4.  Lavender & Black Tea Combo

Animal studies suggest that lavender tea may have greater anxiolytic effects than black tea alone. While human studies are still emerging, preliminary results suggest lavender’s natural calming compounds can work synergistically in blended teas. (Again, watch out for the potentially high caffeine intake)


5. Chamomile + Saffron Blend

This blend may sound fancy, but early data is promising. A recent randomized trial found that combining chamomile with saffron significantly improved anxiety symptoms in adults with mild to moderate generalized anxiety. More research is needed, but the findings are encouraging.


Tea Tips for Best Use:

  • Choose decaf: Caffeine may worsen anxiety for some. This is especially important for green and black teas.

  • Steep thoroughly: 5–10 minutes releases active compounds. Longer durations for chamomile may increase benefits.

  • Create a ritual: Use tea time as a mindful moment to reset.


The Takeaway

Herbal teas like chamomile, lavender, and green tea offer small but meaningful relief for anxiety. While not a cure-all, they can be a supportive part of a comprehensive care plan.


References:

  1. Sharifi F, et al. Effect of lavender tea on depression and anxiety in the elderly: A randomized clinical trial. Complement Ther Med. 2020;51:102420. PubMed

  2. Amsterdam JD, et al. Chamomile (Matricaria recutita) may provide clinically meaningful antidepressant activity in anxious, depressed humans: an exploratory study. Altern Ther Health Med. 2009;15(5):44–49.

  3. Hwang YS, et al. Effects of L-Theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial. Nutrients. 2019;11(10):2362.

  4. Behbahani B, et al. Anxiolytic effects of Lavandula officinalis (lavender) tea compared to black tea in mice. Phytother Res. 2020;34(4):878–884.

  5. Roozbeh N, et al. Comparison of the effect of chamomile-saffron tea and citalopram on the treatment of mild to moderate depression: A randomized clinical trial. Heliyon. 2022;8(9):e10670.


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