My 5 Favorite Calming Teas

Herbal Teas for Anxiety: Ancient, Gentle Medicine at Your Fingertips

Herbal tea has been used for centuries to as a delicious, calming way to both connect with others and our inner selves. Aside from being delicious, herbal teas are a gentle form of medicine that nourish the body by bringing hydration along for the ride as we consume them. One of the best things about herbal tea is that many varieties can be found right at your local grocery store - or grown in a backyard or even window garden. The bonus is that they are also often beautiful to watch as they mature, are good for the planet to grow and dispose of, and can truly work for conditions like occasional anxiousness - all for a very low cost. Here are five calming herbal teas I enjoy and recommend, along with more specific information about their benefits and risks. I recommend choosing organic options when possible to ensure better quality and to avoid pesticides and other chemicals. As always, remember that everyone’s body is unique. Be sure to talk to your healthcare provider before introducing any new herbs into your routine.

1. Lemon Balm (Melissa officinalis)

Why I love it: Lemon balm, a member of the mint family, is often used for its mild, refreshing flavor and calming effects. It contains compounds that may help reduce feelings of unease by promoting relaxation. Some studies suggest lemon balm may support the brain’s GABA receptors, which help calm nervous activity (Kennedy et al., 2004). Additionally, this herb has traditionally been used to ease stress and support a sense of calm.

Risks and Side Effects:Lemon balm is generally safe for most people, but it’s important to be mindful of potential side effects. Large doses of lemon balm may cause mild sedation or dizziness. While it’s generally well-tolerated, individuals with thyroid conditions should use caution. Lemon balm contains compounds that may affect thyroid function by interfering with the absorption of thyroid medications. For individuals with hypothyroidism or those on thyroid hormone replacement therapy, it’s important to discuss lemon balm with your healthcare provider to avoid any potential disruptions in thyroid function (Benevenga et al., 2014).

Potential Interactions:

• May interact with sedative medications, such as benzodiazepines, increasing their effects.

• Can interfere with thyroid medications if taken in large quantities, potentially altering thyroid hormone levels.

Takeaway: Lemon balm, or Melissa, is a gentle, delicious herb that can help promote relaxation in people without thyroid dysfunction.

Lemon Balm - Utah State Extension Photo

2. Chamomile (Matricaria chamomilla)

Why I love it:Chamomile is a gentle, soothing herb with a long history of use for relaxation. It contains a compound called apigenin, which has been shown to bind to receptors in the brain that help induce a sense of calm (Amsterdam et al., 2009). Chamomile is also great for soothing digestive discomfort, which can sometimes be aggravated by stress.

Risks and Side Effects:Chamomile is generally safe for most people, but those with allergies to ragweed, daisies, or other members of the Asteraceae family may experience an allergic reaction, including skin rashes or breathing difficulties (Sutkowy et al., 2016). Additionally, chamomile can interact with blood-thinning medications, such as warfarin, by increasing the risk of bleeding. If you're on blood thinners, it's important to discuss chamomile with your healthcare provider before use.

Potential Interactions:

• Chamomile may interact with blood thinners, such as warfarin, increasing the risk of bleeding.

• It can enhance the effects of sedative medications or tranquilizers, which may lead to excessive drowsiness or sedation.

• I have personally found that chamomile may also worsen symptoms of SIBO until someone has cleared it with treatments.

Takeaway: Chamomile is a gentle herb that can be a nourishing, grounding part of your food and drink routine, as long as you don't take blood thinners or sedating medications.

Chamomile - University of Wisconsin Horticulture

3. Lavender (Lavandula angustifolia)

Why I love it:Lavender is often used for its calming and grounding effects. It contains essential oils, such as linalool, which have been shown to support relaxation by acting on the nervous system. Research suggests that lavender may help reduce feelings of tension and support overall well-being (Kasper et al., 2010).

Risks and Side Effects:Lavender is generally well-tolerated, but some people may experience mild side effects, including stomach upset, dizziness, or allergic reactions such as rashes. If you're sensitive to lavender, you might want to start with small amounts to assess your body’s response. Additionally, while lavender is generally considered safe for most, it may cause drowsiness, so avoid operating heavy machinery or driving if you feel overly relaxed.

Potential Interactions:

• Lavender may enhance the sedative effects of certain medications, including benzodiazepines and other anti-anxiety drugs, which could increase drowsiness or sedation.

• It may interact with certain antidepressants (e.g., SSRIs) and should be used with caution if you're taking these medications.

Takeaway: Lavender is powerfully calming and can be ingested in multiple forms as medicine. As a tea, it can very gentle and safe, as long as it's not mixed with SSRI's or sedating medications.

Lavender - New York Botanical Garden

4. Holy Basil / Tulsi (Ocimum sanctum)

Why I love it:Holy basil, or tulsi, is an adaptogen, meaning it can help the body to adapt to and recover from stress. It’s been used in Ayurvedic medicine for centuries and is considered beneficial for balancing the body’s response to emotional or physical stress. Holy basil works by supporting the body’s cortisol levels, helping to manage the body’s stress response over time (Singh et al., 2011).

Risks and Side Effects:Holy basil is generally safe for most individuals, though it can cause mild stomach upset in some people, especially when taken in large doses. It’s important to note that holy basil can lower blood sugar and blood pressure, so individuals taking medications for diabetes or hypertension should consult their healthcare provider before using it regularly. Additionally, if you're pregnant or breastfeeding, it's best to check in with your doctor before using tulsi, as it may affect hormone levels.

Potential Interactions:

• May lower blood pressure, so it should be used with caution if you are on blood pressure medications.

• Could interact with blood sugar medications, potentially lowering blood sugar levels too much.

• Pregnant or breastfeeding women should consult with a healthcare provider before using tulsi regularly.

Takeaway: Holy basil is a time-tested, delicious, widely-available herb that can be a safe part of a daily relaxation ritual, provided you aren't pregnant or breastfeeding and don't have low blood pressure, low blood sugar, or take medications for either condition.

Holy Basil - Ohio State University

5. Sleepy Teas (Herbal Blends)

Why I love them:Many herbal tea blends, like those containing valerian root, passionflower, or hops, are often used to promote rest and relaxation. These herbs are known for their calming properties, which can help ease feelings of tension and create a sense of tranquility (Sarris et al., 2013). While these teas are commonly used to aid sleep, they can also be enjoyed in smaller doses to help calm the nervous system without necessarily inducing sleep.

Risks and Side Effects:These sleepy blends are generally safe for most people, but they may cause mild drowsiness or digestive discomfort. Overuse of valerian root, for example, may lead to headaches or grogginess the next day. It’s always a good idea to start with small doses to gauge how your body responds. If you are on sedative medications, it’s important to consult with your doctor, as these herbs can enhance the effects of those medications, leading to excessive drowsiness. In general, I advise people to avoid combining sleepy time teas with sedating medications.

Potential Interactions:

• Valerian root may interact with sedative medications, including benzodiazepines, increasing their calming effects.

• Passionflower can enhance the sedative effects of certain medications and should be used with caution if you are on anti-anxiety or sleep medications.

  
  

Takeaway: If you're not taking sedating medications, sleepy teas can help to promote restful sleep in low doses. Don't try it for the first time the day before you have to drive somewhere as you want to see how these teas affect you before incorporating them into a daily routine.

Final Thoughts

Herbal teas can be a delicious and supportive part of your wellness routine. Whether you're sipping on lemon balm, chamomile, lavender, holy basil, or a restful sleep blend, each herb can offer a unique way to promote relaxation and ease feelings of tension.

Please note, this blog is meant to provide helpful information but is not intended as medical advice. Always consult your healthcare provider before adding new herbs or supplements to your routine. Because the FDA does not regulate supplements in the U.S., please be cautious when selecting products. Choose organic, products that follow certified good manufacturing processes and that have independent, third-party testing. I have a list here that you can consider in partnership with your provider, or that my clients can use to do their own research before our next appointment.

Warmly, Dr. Kate

References:

• Amsterdam, J. D., et al. (2009). "Chamomile: A herbal medicine of the past with a bright future." Frontiers in Pharmacology, 10(1), 40-56.

• Benevenga, N. J., et al. (2014). "Thyroid function and food-derived bioactive compounds." Nutrition Reviews, 72(9), 578-589.

• Kennedy, D. O., et al. (2004). "Lemon balm (Melissa officinalis) reduces anxiety and improves cognitive performance." Phytotherapy Research, 18(6), 467-472.

• Kasper, S., et al. (2010). "Lavender oil as a treatment for anxiety." The Journal of Clinical Psychopharmacology, 30(6), 676-681.

• Sarris, J., et al. (2013). "Herbal medicine in the treatment of psychiatric disorders: A systematic review of randomized controlled trials." The Journal of Clinical Psychiatry, 74(1), 26-37.

• Singh, N., et al. (2011). "Tulsi (Ocimum sanctum Linn.) reduces stress and anxiety in humans: A review." Journal of Alternative and Complementary Medicine, 17(2), 95-103.

• Sutkowy, P., et al. (2016). "Chamomile (Matricaria chamomilla) in the treatment of allergy symptoms: A review." Phytotherapy Research, 30(1), 18-26.