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A small study found that students drinking low-caffeine green tea had reduced stress markers compared to a placebo group. In another study of middle-aged individuals, those who drank low-caffeine green tea had reduced stress and improved sleep quality compared to those who drank regular green tea.
Green tea leaves are high in an amino acid called L-theanine, which is suggested to be the source of many of its health benefits, including reducing anxiety and stress.
Matcha is a type of green tea that may be particularly helpful for reducing anxiety and stress.
It is grown and brewed differently than other types of green tea. These aspects lead to an even higher concentration of compounds like theanine and arginine, which may contribute to its stress-reducing effects.
Ashwagandha tea may have stress and anxiety-relieving properties, similar to supplements from the same plant. However, research on the topic is lacking.
A systematic review found that ashwagandha supplements are effective at reducing anxiety and stress.
Researchers are less sure whether ashwagandha tea has the same effects on anxiety and stress because it involves a lower dosage of ashwagandha than is found in supplements.
Multiple studies have found that consuming passionflower extract may reduce anxiety.
Passionflower is a flowering vine that Native Americans have used for centuries as a sedative. Its anti-anxiety effects are comparable to the drugs Serax (oxazepam) and Versed (midazolam), which are benzodiazepines used to treat anxiety.
It’s unclear whether drinking passionflower tea has the same effects as taking a more concentrated supplement. One older study found that participants who drank passionflower tea experienced significant improvements in sleep quality compared to a group who drank a placebo (an ineffective substance given to trial participants in a control group).
However, more research is needed to support the use of passionflower tea for anxiety.
Cannabidiol tea, made from the hemp plant, may offer antianxiety benefits, though research on the topic is still in the early stages.
Cannabidiol, or CBD oil, is an extract of the hemp plant, which is in the same family as marijuana. Unlike marijuana, cannabidiol contains low levels of delta-9-tetrahydrocannabinol (THC), so you will not get high from it.
There is some evidence that CBD oil can treat anxiety. One study of a high-CBD sublingual (under the tongue) solution found that it decreased anxiety scores by 60% to 70% after four weeks.
There has been less research on cannabidiol tea, which, depending on how it’s prepared, may deliver much lower levels of CBD.
Cannabidiol levels can greatly vary between teas and change based on brewing methods and other factors.16 For example, adding creamer before boiling tea more than doubled CBD and THC levels in one study.
Valerian tea is made from the root of the valerian plant, which has been used medicinally since the early eras of Greece and Rome. There is some low-level evidence that valerian may be helpful for anxiety and insomnia.
In one study of people on hemodialysis, participants took either a placebo pill or a 530 milligram (mg) capsule of valerian once daily for a month. The valerian group had significantly improved anxiety and depression symptoms in addition to better sleep quality.
There is little to no research on valerian tea, specifically, although it’s possible it could have similar antianxiety effects as valerian capsules. More high-quality research is needed to make an official medical recommendation to support valerian for anxiety.
Kava, also called kava kava, is a plant in the pepper family that has long been used in traditional medicine. Scientists suggest that it may help with anxiety in the short term, but it’s not recommended beyond eight weeks due to its potential to cause liver damage.
It’s possible that drinking kava tea now and then may assist with anxiety and stress levels, but you shouldn’t drink it daily or use it as a replacement for medical treatment.
There is some evidence that peppermint can also help with anxiety and stress. Multiple studies have found that smelling peppermint essential oil can reduce anxiety. It’s possible, therefore, that drinking tea that emits a peppermint aroma may have a similar effect.
Anxiety and stress are emotions and physical sensations that everyone experiences at one time or another. In some cases, they can grow out of control and begin to feel like they’re limiting your day-to-day life. In these instances, you may have developed chronic stress or an anxiety disorder.
Talk to a healthcare provider if you feel that your anxiety or stress symptoms are affecting your daily life. Lifestyle changes, as well as therapy or medication, may help.
Taking a moment to drink tea could benefit your mental health. There’s increasing evidence to support the centuries of traditional medicine that certain herbal teas may reduce anxiety and stress. Some teas that may improve your anxiety and stress symptoms include peppermint, lavender, and chamomile.
Bence is an occupational therapist with a range of work experience in mental healthcare settings. She is living with celiac disease and endometriosis.