Tea for Stress Relief and Anxiety: The Calming Teas That Work

The best teas for stress relief and anxiety are chamomile, lavender, green tea, rooibos, and rose. Chamomile and lavender calm the brain's GABA system, green tea's L-theanine produces the relaxed "alpha wave" state of calm focus, and rooibos supports healthy cortisol balance.* [1] [2] [3] [4] Clinical trials link these herbs to lower anxiety scores, calmer moods, and faster recovery from stress.*

And there is one more ingredient no supplement can copy: the ritual. Boiling the kettle, waiting for the steep, and holding a warm cup in both hands is a built-in pause in a day that rarely gives you one. Here is how each tea works, the research behind it, and how to match the right cup to your kind of stress.

How Stress Works in Your Body, and How Tea Interrupts It

Stress is a chemical chain reaction, and calming teas act on several of its links. When you feel under pressure, your brain triggers the HPA axis (hypothalamus, pituitary, adrenal glands), which releases cortisol and adrenaline. Your heart speeds up, your muscles tense, and your thoughts race. That is helpful for a real emergency. It is exhausting when it runs all day because of inboxes, deadlines, and a never-ending to-do list.

Calming teas interrupt that chain in three ways:

• They turn up GABA, your brain's brake pedal: Chamomile's apigenin and lavender's linalool act on GABA-A receptors, quieting nervous system activity.* [1] [2]
• They shift your brainwaves toward calm: Green tea's L-theanine increases alpha brain waves, the pattern linked to relaxed alertness.* [3]
• They support healthy cortisol balance: Rooibos compounds have been shown to reduce cortisol production in laboratory research.* [4]

Even the simple act of drinking tea matters. In a study at University College London, people who drank tea for six weeks had lower cortisol levels after a stressful task and reported feeling more relaxed than those who drank a placebo drink.* [5]

The Best Teas for Stress Relief and Anxiety

1. Chamomile: The Most Studied Calming Herb

Chamomile is the most researched herb for anxious feelings.* Its apigenin binds to the benzodiazepine sites on GABA-A receptors, the same receptors targeted by prescription calming medicines.* [1] [6]

•             In a randomized, placebo-controlled trial, chamomile significantly reduced symptoms of generalized anxiety.* [7]

•             In a long-term clinical trial, chamomile reduced anxiety and helped prevent symptoms from returning.* [8]

•             In postmenopausal women, chamomile tea three times a day for eight weeks significantly lowered anxiety and depression scores.* [9]

Find it in: Sleep Restore Tea, paired with valerian root for evenings when stress follows you to bed.

2. Lavender: The Herb for a Racing Mind

Lavender calms an overactive mind through its aromatic compounds, linalool and linalyl acetate.* These act on the nervous system whether you breathe them in or sip them, which makes lavender tea a double dose of calm.* [2]

•             In a randomized clinical trial, older adults who drank lavender tea twice a day had significantly lower anxiety and depression scores.* [10]

•             In a randomized trial comparing lavender tea and chamomile tea in postmenopausal women, both teas reduced anxiety and depression.* [11]

Find it in: Quiet Mind Tea, our lavender and rooibos blend made for recovering overthinkers. Learn to brew it in How to Make Lavender Tea.

3. Green Tea and Matcha: Calm Focus, Not Drowsiness

Green tea is the only calming tea that also sharpens your focus, thanks to L-theanine.* This amino acid, found almost only in the tea plant, increases alpha brain waves within about 40 minutes, producing a state of relaxed alertness.* [3]

•             In a randomized trial, four weeks of L-theanine reduced stress-related symptoms and improved sleep quality in healthy adults.* [12]

•             Shade-grown matcha is especially rich in L-theanine, and research links it to reduced stress responses.* [13]

Green tea contains caffeine, but its L-theanine smooths the edges, giving you calm energy instead of jitters.*

Find it in: Green Zen Tea, our ceremonial grade matcha, and Lean Bloom Tea, our oolong and green tea blend. Read more in Green Tea to Relax.

4. Rooibos: The Caffeine-Free Cortisol Balancer

Rooibos is a naturally caffeine-free South African red bush with unique antioxidants: aspalathin and nothofagin.* In laboratory research, rooibos and its compounds reduced the production of cortisol, the main stress hormone.* [4] It is smooth, naturally sweet, and low in tannins, giving you the comfort of a "proper cup" with zero caffeine. [14]

Find it in: Quiet Mind Tea and Serene Tranquility Tea. See Does Rooibos Tea Have Caffeine?

5. Rose: The Mood-Lifting Petal

Rose petals have been used for centuries to soothe the mind and lift the mood.* A review of clinical studies found rose (Rosa damascena) has calming, anti-anxiety and mood-supporting effects.* [15] Its gentle floral aroma makes it one of the most comforting ingredients in any calming blend.

Find it in: Quiet Mind Tea.

6. Lemon Balm, Passionflower and Ashwagandha

Three more herbs with strong calming research, worth knowing:

• Lemon balm: in a placebo-controlled study, lemon balm reduced the effects of lab-induced stress and improved calmness.* [16]
• Passionflower: in a clinical trial for generalized anxiety, passionflower was as effective as a prescription anti-anxiety drug, with less impact on job performance.* [17]
• Ashwagandha: in a randomized trial, ashwagandha root reduced stress scores and lowered cortisol by about 28%.* [18]

Which Tea Is Best for Your Kind of Stress?

Stress is not a single feeling, so there is not a single perfect tea. Match your cup to your moment:

Your stress feels like...	Reach for...	Why
A racing, overthinking mind	Quiet Mind Tea	Lavender's linalool + rooibos, caffeine-free*
Pressure at work, need to focus	Green Zen or Lean Bloom	L-theanine for calm focus*
Tension at the end of the day	Serene Tranquility Tea	Warm, spiced rooibos comfort, caffeine-free
Stress that keeps you awake	Sleep Restore Tea	Chamomile + valerian root*
All day, every day	The Midday Reset or Evening Unwind bundle	The right cup for every moment

Not sure between our two calming blends? Read Quiet Mind vs Serene Tranquility.

Why Caffeine-Free Matters When You Are Anxious

Caffeine stimulates the same stress response you are trying to calm. It raises cortisol and adrenaline, and research shows it can worsen anxious feelings in sensitive people. [19] [20] If you are prone to anxiety, make your afternoon and evening cups caffeine-free: chamomile, lavender, rooibos, and rose all contain zero caffeine.

The one exception is green tea, where L-theanine balances caffeine's edge.* Enjoy it in the morning or early afternoon. Already wired? See How to Get Rid of Caffeine Jitters.

How to Use Tea for Stress Relief

1.          Drink it twice a day. Clinical trials of lavender and chamomile tea used two to three cups daily.* [9] [10] A mid-afternoon cup and an evening cup is a natural rhythm.

2.          Cover your cup while it steeps. Lavender's and chamomile's calming oils escape in the steam.

3.          Steep for the full 5 to 7 minutes. Herbs release their compounds slowly.

4.          Pair it with slow breathing. Breathe in for four, out for six while it steeps. Long exhales switch on your "rest and digest" nervous system.*

5.          Give it two to four weeks. Most clinical benefits in the trials were built over weeks of daily use.*

For a guided version, try our tea meditation.

The Avodah Moment: Devotion, Turned Toward You

Avodah means devotion and service. If you are stressed, it is often because you are devoted to your family, your work, your community, and everyone who needs you. That devotion is beautiful. But it was never meant to flow in only one direction.

The Avodah Moment is the five minutes you turn it back toward yourself. Put the kettle on. Choose your cup: lavender for the racing mind, rooibos for comfort, matcha for calm focus. Cover it and breathe slowly while it steeps. Then hold the warm cup in both hands and let your shoulders drop. For these few minutes, nobody needs anything from you.

You cannot pour from an empty cup. This is where you fill yours.

Shop Quiet Mind Tea | Shop Serene Tranquility Tea | Shop by Benefit

Is Tea for Stress Safe?

Calming herbal teas are safe for most healthy adults to enjoy daily. Check with your healthcare provider first if you are pregnant or breastfeeding, take sedatives, anxiety medication or blood thinners, or manage a health condition. Serene Tranquility contains licorice root, which is not recommended in pregnancy or with high blood pressure. See Licorice Root Tea: Benefits and Safety.

Explore the Stress Relief and Calm Library

•             The herbs: Chamomile and Lavender Tea | Green Tea to Relax | Licorice Root Tea

•             Rooibos: Does Rooibos Tea Have Caffeine? | Rooibos Tea Side Effects

•             Your questions: How to Get Rid of Caffeine Jitters

•             Rituals: How to Make Lavender Tea | Tea Meditation

•             Compare and choose: Calming Tea Blends: Quiet Mind vs Serene Tranquility

•             Our blends: Quiet Mind Tea: Your Questions Answered | Serene Tranquility Tea: Your Questions Answered

•             Stress keeping you up? Best Tea for Sleep and Anxiety

Frequently Asked Questions

What is the best tea for stress relief?

Chamomile, lavender, green tea, rooibos and rose. Chamomile and lavender calm the brain's GABA system, green tea's L-theanine creates relaxed focus, and rooibos supports cortisol balance.*

What tea is good for anxiety?

Chamomile and lavender have the strongest clinical research. Randomized trials found both reduced anxiety scores.* Our lavender-led Quiet Mind Tea is made for anxious, racing thoughts.

Does tea really reduce stress?

Yes. In a University College London study, tea drinkers had lower cortisol after a stressful task than those drinking a placebo, and calming herbs like chamomile and lavender reduced anxiety in clinical trials.*

Is green tea good for anxiety?

Yes, in the daytime. Its L-theanine increases calming alpha brain waves and balances caffeine's edge.* For evenings, choose caffeine-free lavender or rooibos.

How quickly does calming tea work?

Many people feel calmer within 30 to 60 minutes. Clinical benefits are built over two to four weeks of daily use.*

How many cups of calming tea should I drink a day?

Two to three cups. Clinical trials of chamomile and lavender tea used two to three cups daily.*

Which herbal tea is best for anxiety without caffeine?

Lavender, chamomile, rooibos, and rose are all naturally caffeine-free. Quiet Mind Tea combines lavender, rooibos, and rose.

Can I drink calming tea at work?

Yes. Quiet Mind is caffeine-free and will not make you drowsy, and matcha's L-theanine supports calm focus.*

References

1.          Srivastava JK, Shankar E, Gupta S. Chamomile: a herbal medicine of the past with bright future. Mol Med Rep. 2010;3(6):895-901. https://pmc.ncbi.nlm.nih.gov/articles/PMC2995283/

2.          Koulivand PH, Khaleghi Ghadiri M, Gorji A. Lavender and the nervous system. Evid Based Complement Alternat Med. 2013;2013:681304.

3.          Juneja LR, Chu DC, Okubo T, Nagato Y, Yokogoshi H. L-theanine: a unique amino acid of green tea and its relaxation effect in humans. Trends Food Sci Technol. 1999;10(6-7):199-204.

4.          Schloms L, Storbeck KH, Swart P, Gelderblom WC, Swart AC. The influence of Aspalathus linearis (Rooibos) and dihydrochalcones on adrenal steroidogenesis: quantification of steroid intermediates and end products in H295R cells. J Steroid Biochem Mol Biol. 2012;128(3-5):128-138.

5.          Steptoe A, Gibson EL, Vuononvirta R, et al. The effects of tea on psychophysiological stress responsivity and post-stress recovery: a randomised double-blind trial. Psychopharmacology (Berl). 2007;190(1):81-89.

6.          Viola H, Wasowski C, Levi de Stein M, et al. Apigenin, a component of Matricaria recutita flowers, is a central benzodiazepine receptors-ligand with anxiolytic effects. Planta Med. 1995;61(3):213-216.

7.          Amsterdam JD, Li Y, Soeller I, Rockwell K, Mao JJ, Shults J. A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder. J Clin Psychopharmacol. 2009;29(4):378-382.

8.          Mao JJ, Xie SX, Keefe JR, Soeller I, Li QS, Amsterdam JD. Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: a randomized clinical trial. Phytomedicine. 2016;23(14):1735-1742. https://www.sciencedirect.com/science/article/abs/pii/S094471131630188X

9.          The effect of chamomile tea on anxiety and depression of postmenopausal women: a randomized clinical trial. Iran J Obstet Gynecol Infertil. 2022. https://ijogi.mums.ac.ir/article_21796.html

10.      Bazrafshan MR, Jokar M, Shokrpour N, Delam H. The effect of lavender herbal tea on the anxiety and depression of the elderly: a randomized clinical trial. Complement Ther Med. 2020;50:102393.

11.      Comparison of the effectiveness of lavender and chamomile herbal tea on anxiety and depression in postmenopausal women: a randomized controlled trial. Women's Health Bulletin. 2022;9(3):172-180. https://womenshealthbulletin.sums.ac.ir/article_48656.html

12.      Hidese S, Ogawa S, Ota M, 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.

13.      Unno K, Furushima D, Hamamoto S, et al. Stress-reducing function of matcha green tea in animal experiments and clinical trials. Nutrients. 2018;10(10):1468.

14.      Joubert E, de Beer D. Rooibos (Aspalathus linearis) beyond the farm gate: from herbal tea to potential phytopharmaceutical. S Afr J Bot. 2011;77(4):869-886.

15.      Mohebitabar S, Shirazi M, Bioos S, Rahimi R, Malekshahi F, Nejatbakhsh F. Therapeutic efficacy of rose oil: a comprehensive review of clinical evidence. Avicenna J Phytomed. 2017;7(3):206-213.

16.      Kennedy DO, Little W, Scholey AB. Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (lemon balm). Psychosom Med. 2004;66(4):607-613.

17.      Akhondzadeh S, Naghavi HR, Vazirian M, Shayeganpour A, Rashidi H, Khani M. Passionflower in the treatment of generalized anxiety: a pilot double-blind randomized controlled trial with oxazepam. J Clin Pharm Ther. 2001;26(5):363-367.

18.      Chandrasekhar K, Kapoor J, Anishetty S. 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. Indian J Psychol Med. 2012;34(3):255-262.

19.      Lovallo WR, Whitsett TL, al'Absi M, Sung BH, Vincent AS, Wilson MF. Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosom Med. 2005;67(5):734-739.

20.      Klevebrant L, Frick A. Effects of caffeine on anxiety and panic attacks in patients with panic disorder: a systematic review and meta-analysis. Gen Hosp Psychiatry. 2022;74:22-31.