What Drink Calms Down Stress? The Ultimate Guide to Calming Beverages

October 5, 2025 •

4 min read

According to a 2024 study, many people who drink 100% fruit juice experienced less anxiety during the month, highlighting the connection between what we consume and our mental state. If you've ever wondered what drink calms down stress, you're not alone, and the answer involves more than just a single beverage.

Quick Summary

A guide to the best drinks for stress relief, including herbal teas like chamomile and lemon balm, magnesium-infused beverages, and nutrient-rich smoothies. It covers the science behind calming ingredients like L-theanine and adaptogens, while also advising on drinks to avoid.

Key Points

Herbal teas are classic stress-reducers: Chamomile and lemon balm are known for their sedative and mood-boosting properties, respectively.
L-theanine offers calm focus: Green tea and matcha contain L-theanine, an amino acid that promotes alert relaxation without causing drowsiness.
Magnesium is crucial for the nervous system: Magnesium-infused drinks or natural sources like coconut water can help relax muscles and regulate neurotransmitters, as deficiency is linked to anxiety.
Adaptogenic drinks manage cortisol: Beverages containing adaptogens like ashwagandha and tulsi help the body adapt to stress and balance cortisol levels.
Stay hydrated to lower cortisol: Dehydration can increase stress hormones, so simply drinking enough water throughout the day is a foundational strategy for managing stress.
Avoid stimulants that increase stress: High-caffeine drinks and alcohol can exacerbate anxiety and interfere with sleep, making stress management more difficult.

Understanding the Link Between Drinks and Your Stress Response

What you drink has a direct impact on your nervous system and overall mood. Certain compounds in beverages can interact with your body's stress hormones, like cortisol, to either promote relaxation or exacerbate anxiety. The ritual of preparing and sipping a warm beverage can also be a mindful practice that helps to calm your mind and body.

The Science Behind Calming Drinks

Several key ingredients found in specific drinks have been scientifically linked to stress reduction:

Apigenin: This antioxidant found in chamomile binds to certain receptors in the brain, which can promote sleepiness and relaxation.
L-theanine: Present in green and matcha teas, this amino acid promotes a state of calm focus by increasing alpha brain wave activity and boosting levels of neurotransmitters like serotonin and dopamine.
Magnesium: An essential mineral that plays a crucial role in regulating neurotransmitters that send signals throughout the brain and body. Magnesium deficiency has been linked to higher stress and anxiety levels, so replenishing this mineral can help.
Adaptogens: Herbs like ashwagandha and tulsi (holy basil) are known as adaptogens because they help the body adapt to and manage stress.

The Best Beverages to Calm Your Nerves

Here are some of the most effective drinks for calming stress:

Herbal Teas: The Classics for a Reason

Chamomile Tea: A long-standing favorite for its mild sedative effects, chamomile helps soothe muscles and nerves. It's especially useful before bedtime to wind down for a restful sleep.
Lemon Balm Tea: This member of the mint family can help reduce restlessness and irritability. It works by regulating the GABA system in the brain, promoting a sense of calm.
Passionflower Tea: Known for its mild sedative effects, passionflower is often used to alleviate feelings of anxiety and promote peaceful sleep.
Tulsi (Holy Basil) Tea: This powerful adaptogenic herb helps your body respond to stress more resiliently and can balance cortisol levels.

L-Theanine Rich Teas

Green Tea: While it contains some caffeine, the L-theanine in green tea effectively counteracts the jitters, promoting calm focus. For a milder version, opt for a decaf green tea.
Matcha: A concentrated form of green tea, matcha offers a significant dose of L-theanine along with a natural energy boost. It's an excellent choice for a productive day without the anxious edge.

Nutrient-Dense Drinks

Magnesium-Infused Water or Mocktails: Many health brands offer sparkling waters or powder mixes that contain magnesium. Alternatively, create a calming mocktail with a raspberry lemon magnesium powder, ginger beer, and a lemon wedge.
Golden Milk (Turmeric Latte): A warm, comforting drink made with milk, turmeric, and other spices like ginger and cinnamon. Curcumin, the active compound in turmeric, has antioxidant and anti-inflammatory properties that can combat anxiety.
Warm Milk: The tryptophan in warm milk can increase serotonin and melatonin production, which are hormones that support a calming effect and better sleep.

Hydration is Key

Water: Simple, plain water is one of the most effective stress relievers. Even mild dehydration can increase cortisol levels and negatively impact mood and focus.
Coconut Water: Rich in electrolytes like magnesium and potassium, coconut water helps relax muscles and supports proper hydration.

Comparison of Calming Drinks


Drink	Primary Calming Ingredient	Effect	Caffeine Content
Chamomile Tea	Apigenin	Promotes relaxation and sleep	None
Green Tea	L-theanine	Calm focus, mental clarity	Low
Matcha	L-theanine	Alert relaxation, higher energy	Moderate
Golden Milk	Turmeric (Curcumin)	Anti-inflammatory, mood support	None
Warm Milk	Tryptophan	Promotes sleep and relaxation	None
Magnesium Drink	Magnesium	Muscle relaxation, nervous system support	None
Lemon Balm Tea	GABA system regulators	Reduces restlessness, improves mood	None

What Drinks to Avoid When You're Stressed

Just as some drinks can calm you, others can increase stress and anxiety. It's wise to limit or avoid the following, especially when feeling overwhelmed:

Caffeine: High doses can spike cortisol, increase heart rate, and exacerbate anxiety and restlessness. This includes coffee, strong tea, and most energy drinks.
Alcohol: While it might offer a temporary sense of relief, alcohol can disrupt sleep patterns and lead to a rebound effect of heightened anxiety and mood volatility hours later.
Sugary Drinks: Sodas and juices loaded with sugar can cause energy crashes and mood swings, contributing to a feeling of stress.

How to Create a Calming Drink Ritual

Incorporating a calming beverage into your daily routine can become a powerful mindfulness practice. Consider the following steps:

Choose Your Moment: Designate a specific time to enjoy your drink, such as in the evening to wind down or during a midday break to re-center. For example, make a warm golden milk a pre-bedtime tradition.
Focus on the Senses: Pay attention to the act of preparation. Notice the aroma of the brewing tea or the warmth of the mug in your hands. This sensory focus brings you into the present moment.
Sip Slowly and Mindfully: Instead of chugging your drink, take slow, deliberate sips. This helps to activate the parasympathetic nervous system, which promotes relaxation.

Conclusion

For anyone asking what drink calms down stress, there is a variety of effective options grounded in nutritional science. From the classic comfort of chamomile and warm milk to the focused calm provided by green tea's L-theanine, the right beverage can become a powerful tool in your wellness toolkit. By choosing calming ingredients and avoiding stimulants, you can actively use your daily drink choices to support a more relaxed and centered state of mind.

Authoritative Resource for Further Reading

For more in-depth information on adaptogenic herbs and their effects on stress, consider reading resources from organizations like the American Association of Naturopathic Physicians.

Frequently Asked Questions

Yes, green tea can have a calming effect. It contains L-theanine, an amino acid that promotes relaxation and a state of calm alertness by increasing alpha brain waves. This effect helps balance out the caffeine also present in the tea.

Yes, warm milk is a classic calming drink. It contains tryptophan, an amino acid that the body uses to produce serotonin and melatonin, hormones that promote sleep and relaxation. The warmth itself can also be very soothing.

A study in 2022 found that people who drank 100% fruit juice reported less anxiety, though more research is needed. Nutrient-rich juices with high vitamin C, like orange or strawberry juice, may also help lower stress hormones.

Yes, most herbal teas like chamomile and lemon balm are safe for daily consumption. However, if you are pregnant, breastfeeding, or on medication, it is best to consult a healthcare provider before making it a regular part of your routine.

Yes, energy drinks are particularly bad for stress. Their high caffeine and sugar content can significantly increase cortisol levels, amplify anxiety symptoms like a racing heart, and disrupt sleep patterns.

Magnesium is a mineral that supports the nervous system by regulating neurotransmitters. Proper magnesium levels can help ease muscle tension and improve mood, while a deficiency can increase feelings of anxiety and stress.

No, while it may offer a fleeting sense of relief, alcohol can disrupt sleep and lead to rebound anxiety and mood swings later. It is not a sustainable or healthy long-term strategy for stress management.