What Is the Best Tea for Stress? Science-Backed Picks

Certain herbal teas, including chamomile, lavender, and lemon balm, are associated with a calmer mood and may help take the edge off a stressful day. None of them are a substitute for treatment if you're dealing with ongoing anxiety.

Best Teas for Stress

Chamomile Tea

Chamomile is popular for digestion, but it's also known for calming, mildly sedative effects. Combining it with lavender may make it more effective for feelings of anxiety or stress.

Lavender Tea

Lavender is a well-studied aromatherapeutic herb for anxiety, sleep, and mood. It contains compounds with sedative properties and has shown effects both as a tea and as aromatherapy in small studies.

Lemon Balm (Melissa) Tea

Lemon balm, also called melissa, is an herbal tea some people use for stress and mild nervousness. It has a light, fresh citrus flavor.

Linden Tea

Linden flower has long been used in traditional medicine as a calming remedy for anxiety and sleep. Animal studies point to a sedative, GABA-like effect, but there's little rigorous human research yet, so treat linden's calming reputation as traditional rather than clinically proven.

Ginseng Tea

Ginseng is a natural stimulant sometimes used to support mood and energy. Small clinical studies on ginseng and stress-related mood, summarized by NCCIH, have mostly been small and short, so evidence for a calming or antidepressant effect is preliminary rather than established. Side effects at high doses can include nervousness and increased blood pressure, so stick to recommended serving sizes on the package.

Passionflower Tea

Passionflower has a long history of traditional use as a calming, mildly sedating herb. According to NCCIH, a small amount of research suggests oral passionflower may help ease anxiety, including before a medical or dental procedure, but there are too few quality trials to say this is proven. It's sometimes combined with hawthorn for a stronger relaxing effect, and it may interact with sedatives, so avoid it before surgery unless your doctor says otherwise.

Valerian Tea

Valerian is one of the most widely used herbal sleep aids, but the evidence doesn't clearly support it. NCCIH notes that there isn't enough evidence to conclude valerian helps with sleep or anxiety, and the American Academy of Sleep Medicine has recommended against using it for chronic insomnia. It's generally considered low-risk in normal amounts, but don't expect guaranteed results.

If stress is mainly keeping you up at night, see our guide to teas to relax before bed and the best teas to help you sleep. For anxious feelings specifically, check out tea for anxiety.

How to Brew Stress-Relief Tea

Steep 1 teaspoon of dried herb, or one tea bag, in 8 oz of just-boiled water for 8–10 minutes — herbal infusions generally benefit from a longer steep than true teas, since they have no tannins to turn bitter. Cover the cup while it steeps to keep the volatile oils (especially in lavender and lemon balm) from escaping with the steam. Drink it 30–45 minutes before bed if stress is mainly affecting your sleep, or any time of day for general tension.

Other Ways to Relieve Stress

• Meditation and mindfulness. Well-studied for calming anxious thoughts and supporting mental health.
• Exercise. Regular physical activity lowers cortisol, releases endorphins, and improves sleep.
• Yoga. Combines movement and breathing in a way that's been shown to reduce stress hormones.
• Walking. Even a 30-minute walk can meaningfully lower stress and boost mood through endorphin release.
• Aromatherapy. Essential oils like lavender or rosemary, used through inhalation or diluted topical application, are a common complement to relaxing teas.

Side Effects and Precautions

• Herbal sedatives like valerian, passionflower, and lemon balm can increase drowsiness if combined with alcohol, sedatives, or anti-anxiety medication.
• Ginseng may raise blood pressure in some people and can interact with blood thinners and diabetes medication.
• If you're pregnant, breastfeeding, or on prescription medication, talk to your doctor before adding a new herbal tea to your routine.
• Herbal teas can help with everyday stress, but they aren't a treatment for diagnosed anxiety disorders — see a doctor or therapist if stress is affecting your daily life.

The Bottom Line

Chamomile, lavender, lemon balm, linden, ginseng, passionflower, and valerian are the herbal teas most associated with stress relief, each working through a mix of mild sedative and calming compounds. Combine them with proven habits like exercise, walking, and mindfulness for the best results, and check with a doctor if you're pregnant, on medication, or dealing with more than everyday stress.