What is the most stress relieving tea?

December 13, 2025 •

4 min read

According to the American Psychiatric Association, 43% of US adults reported feeling more anxious in 2024 than the year prior, highlighting a significant need for effective stress reduction techniques. For centuries, people have turned to herbal infusions, but the question remains: what is the most stress relieving tea?

Quick Summary

Several teas, including chamomile, lavender, and green tea, are known for their calming properties. These beverages work by containing compounds that interact with brain receptors to promote relaxation, ease tension, and aid sleep. Incorporating a mindful tea ritual can also significantly reduce daily stress levels.

Key Points

Chamomile is a top contender: Containing the flavonoid apigenin, chamomile tea binds to brain receptors to reduce anxiety and promote sleep.
Lavender provides mood stability: The linalool compound in lavender offers mood-stabilizing effects, making it effective for anxiety relief.
L-theanine in green tea promotes calm alertness: Green tea's L-theanine content boosts neurotransmitters and alpha brain waves, creating a state of focused relaxation without drowsiness.
Lemon balm and passionflower increase GABA: These herbs enhance GABA levels in the brain, helping to quiet the nervous system and relieve stress and anxiety.
The ritual of drinking tea is also key: The process of preparing and sipping tea mindfully can contribute significantly to stress reduction through a sensory, meditative experience.

Understanding the Science of Stress Relief in a Cup

When daily pressures build, finding a moment of calm is essential for both mental and physical health. The simple ritual of brewing and sipping tea can be a powerful tool for this purpose. Beyond the warm comfort and aromatic experience, specific teas contain bioactive compounds that have been scientifically shown to influence our body's stress response. Key mechanisms include the regulation of neurotransmitters like serotonin and dopamine and the reduction of the stress hormone cortisol. Certain herbal infusions also contain flavonoids and other phytonutrients with sedative effects that act on the central nervous system to promote tranquility.

The Contenders for the Most Stress Relieving Tea

While the "best" tea can be subjective and depend on individual preference, a few stand out for their clinically supported calming effects.

Chamomile Tea

Arguably the most famous stress-reducing tea, chamomile has a long history of traditional use dating back to ancient Egypt and Rome. It contains a flavonoid called apigenin, which binds to benzodiazepine receptors in the brain, similar to some anti-anxiety medications. Studies have shown that long-term consumption of chamomile extract can significantly reduce symptoms of generalized anxiety disorder (GAD).

Lavender Tea

Known for its soothing fragrance, lavender tea offers mood-stabilizing and sedative effects. The compound linalool is responsible for many of its relaxing properties, which can help ease anxiety and stabilize mood fluctuations. Brewing lavender tea and inhaling its scent is a proven dual-action approach to finding calm.

Green Tea

Though it contains caffeine, green tea is a potent stress reliever due to its high concentration of the amino acid L-theanine. L-theanine promotes relaxation without causing drowsiness by increasing alpha brain waves and boosting neurotransmitters like dopamine and serotonin. Research has shown that green tea can lower both psychological and physiological stress responses.

Lemon Balm Tea

A member of the mint family, lemon balm has been used for centuries to reduce stress, improve mood, and aid sleep. It is believed to work by boosting levels of GABA, a neurotransmitter that helps soothe stress. Its light citrusy aroma also contributes to its uplifting and calming properties.

Passionflower Tea

Passionflower has a long history in traditional medicine for its sedative and anxiety-reducing properties. It works by increasing GABA levels in the brain, which helps to inhibit nerve transmission and create a calming effect. It is a popular choice for calming racing thoughts and promoting restful sleep.

A Comparison of Popular Stress-Relieving Teas


Tea	Key Compound	Caffeine-Free?	Main Benefit	Best Time to Drink
Chamomile	Apigenin	Yes	Anxiety Reduction, Sleep Aid	Evening
Lavender	Linalool	Yes	Mood Stability, Relaxation	Evening
Green Tea	L-theanine, EGCG	No (but low)	Calm Alertness	Morning/Afternoon
Lemon Balm	Rosmarinic Acid	Yes	Mood Enhancement	Any Time
Valerian Root	Valerenic Acid	Yes	Insomnia, Strong Sedative	Evening Only

Creating Your Relaxing Tea Ritual

Beyond the specific chemical properties, the act of making and enjoying tea contributes significantly to stress relief. The sensory experience—from the warmth of the mug to the fragrant aroma—can encourage mindfulness and draw your focus away from stressors. To maximize the benefits, consider these steps:

Choose your tea carefully: Select a tea based on your needs. For evening relaxation, caffeine-free herbal options like chamomile or lavender are best. If you need a daytime calm without drowsiness, green tea is an excellent choice.
Brew with intention: Follow the recommended steeping time for your tea. For most herbal teas, 5-10 minutes is ideal to extract maximum flavor and compounds. Using fresh, quality water will also enhance the taste.
Incorporate mindfulness: Set aside a few minutes to focus only on your tea. Notice the steam, inhale the aroma, and savor each sip. This practice of mindful consumption can turn a simple tea break into a powerful meditation.
Pair with other calming practices: Enhance your tea ritual by combining it with other relaxation techniques. Read a book, listen to soft music, or practice deep breathing exercises to amplify the calming effects.

Conclusion: Finding Your Personal Calming Brew

While there is strong scientific evidence supporting the calming effects of specific teas, what is the most stress relieving tea ultimately depends on individual needs and preferences. For those seeking a proven, gentle sedative effect, chamomile is a reliable classic. If mood stabilization is the goal, lavender or lemon balm may be better suited. Green tea offers a unique 'calm alertness,' making it ideal for a focused, yet relaxed, state during the day. Regardless of your choice, the combination of beneficial compounds and the mindful ritual of tea-drinking offers a simple yet profound way to manage stress and promote overall well-being.

Visit this page for more information on the health benefits of different teas.

Frequently Asked Questions

Yes, green tea is an excellent choice for stress relief. While it contains some caffeine, it also has a high concentration of L-theanine. This amino acid works synergistically with the caffeine to promote a state of 'calm alertness,' where you feel relaxed but also focused, without the jitters often associated with coffee.

The effects can vary by person and tea type. For many, a warm cup of herbal tea like chamomile can begin to induce a sense of calm within 30 to 45 minutes. The overall benefits are often most noticeable with consistent, regular consumption over several weeks.

For most healthy individuals, drinking herbal stress-relieving teas like chamomile or lavender daily is safe. However, if you are pregnant, breastfeeding, or taking medication, it's wise to consult a healthcare provider, as some herbs can have interactions.

The ideal time depends on the tea. For sleep and evening relaxation, caffeine-free options like chamomile or valerian root are best taken 30-60 minutes before bed. For managing daily stress and promoting focus, green tea or lemon balm can be enjoyed in the morning or afternoon.

Yes, the aroma plays a significant role in tea's relaxing properties. Aromatherapy, whether from the steam of the tea or a purposeful inhalation, can trigger a calming response in the nervous system. The scent of lavender, for example, is well-documented for its ability to reduce anxiety.

Yes, some teas are particularly good for this. Peppermint tea, for instance, acts as an antispasmodic to relax the intestinal muscles and relieve tension and bloating, which are common physical symptoms of stress. Chamomile also helps soothe an upset stomach.

No single tea is universally considered the most stress-relieving, as different people respond to different compounds. Chamomile is often cited due to its well-studied sedative effects, but the best option is a personal choice based on your specific needs, taste, and how your body responds to the active compounds.