10 Herbal Teas to Ease Anxiety and Depression

This information is based on personal experiences and general knowledge. It is not professional medical advice. Always consult a healthcare provider before making changes to your diet, lifestyle, or treatment plans. This content was created with the assistance of AI tools to ensure thorough research and readability.

More people are turning to natural remedies to support their mental health.

Herbal teas, made from dried herbs steeped in hot water, are a popular choice.

Steeping herbs for a few minutes releases their beneficial properties into the water, which may help ease depression, anxiety, improve sleep, support digestion, or boost cognitive function.

Personally, I find that a strong tea like Valerian Root works best for my sleep, though my plant-based diet means I don’t need high doses.

Other teas, like powdered ginger work well for me too, quickly addressing my pre-menopausal health concerns as they arise.

Important Note: While herbal teas can support your well-being, they’re not a replacement for professional medical treatment.

Always consult a doctor for serious conditions.

Here are 10 herbal teas that can help with anxiety, depression, and other health issues:

Chamomile
- Benefits: Known for its calming effects, chamomile reduces stress, improves sleep quality (great for insomnia), and aids digestion—which is tied to emotional health.
- How to Use:
  - Tea: Steep 1-2 teaspoons of dried chamomile flowers in hot water for 5-10 minutes. Drink before bed.
  - Essential Oil: Add a few drops to a diffuser or mix with a carrier oil for a soothing massage.
- Science: A 2016 study showed chamomile extract reduced generalized anxiety disorder (GAD) symptoms compared to a placebo.
Ashwagandha
- Benefits: Lowers cortisol (the stress hormone), reduces anxiety and depression, eases fatigue, and may support thyroid function for better mood.
- How to Use:
  - Powder: Mix ½ teaspoon into warm milk or smoothies.
  - Capsules: Follow product label instructions.
- Science: A 2019 study found ashwagandha reduced stress and anxiety by up to 30% after 60 days.
Lavender
- Benefits: Promotes relaxation, improves sleep, lowers blood pressure and heart rate, and boosts mood and cognitive function.
- How to Use:
  - Tea: Steep dried lavender buds in hot water for a bedtime drink.
  - Aromatherapy: Add a few drops of lavender oil to a diffuser or bath.
  - Pillow Spray: Mist lavender water on pillows for better sleep.
- Science: A 2013 study found lavender oil capsules worked as well as lorazepam (an anti-anxiety drug) for reducing symptoms.
Valerian Root
- Benefits: Helps with insomnia, calms nervous tension, relaxes muscles, and reduces anxiety without causing mental fog (unlike some sedatives).
- How to Use:
  - Tea: Steep 1 teaspoon of dried valerian root in hot water for 5-10 minutes, 30-60 minutes before bed.
  - Capsules: 300-600 mg before sleep; 100-200 mg for daytime anxiety.
  - Tincture: 1-2 ml in water for fast relief.
- Caution: May cause drowsiness—avoid driving after use. Don’t mix with alcohol or sedatives.
- Science: A 2010 study confirmed valerian improved sleep quality; a 2020 study showed it reduced anxiety in postmenopausal women.
St. John’s Wort
- Benefits: Boosts serotonin (a mood chemical), helps with mild to moderate depression, fights fatigue, and may ease seasonal affective disorder (SAD).
- How to Use:
  - Tea: Steep 1 teaspoon of dried herb in hot water for 5-10 minutes.
  - Capsules/Tinctures: Follow a doctor’s advice for dosing.
- Caution: Avoid with antidepressants, birth control, or blood thinners. May increase sun sensitivity—use sunscreen.
- Science: A review of 27 trials found it as effective as prescription antidepressants for mild depression, with fewer side effects.
Lemon Balm
- Benefits: Calms nervous tension, reduces anxiety and restlessness, improves sleep, boosts mental clarity, and eases digestion issues like bloating.
- How to Use:
  - Tea: Steep 1-2 teaspoons of dried leaves in hot water; drink 1-3 cups daily.
  - Tincture: 30-40 drops in water, up to twice daily.
- Caution: May lower blood pressure or enhance sedatives—check with a doctor if on medication. Avoid with hypothyroidism.
- Science: A 2014 study showed lemon balm reduced anxiety and improved mood in two weeks.
Rhodiola Rosea
- Benefits: Reduces stress, fights fatigue-related depression, improves focus, and helps with burnout.
- How to Use:
  - Capsules/Extracts: Take in the morning to avoid sleep issues.
- Science: A 2017 study found it eased depression and fatigue in just two weeks.
Passionflower
- Benefits: Calms anxiety, reduces racing thoughts, and promotes deep sleep. Pairs well with valerian root.
- How to Use:
  - Tea: Steep leaves in hot water; drink before bed.
  - Tincture: Small doses during the day.
- Science: A 2001 study showed it matched oxazepam (an anti-anxiety drug) with fewer side effects.
Holy Basil (Tulsi)
- Benefits: Lowers stress and anxiety, calms the nervous system, boosts energy, and supports mental clarity. May stabilize blood sugar to prevent mood swings.
- How to Use:
  - Tea: Steep 1 teaspoon of dried leaves in hot water; drink 1-2 cups daily.
  - Capsules: 300-600 mg daily.
- Caution: Avoid if on blood thinners or diabetic medications—consult a doctor.
- Science: A 2011 study found it reduced anxiety in 71% of users.
Saffron
- Benefits: Improves depression symptoms, reduces stress-related appetite changes, and supports brain health with antioxidants.
- How to Use:
  - Cooking: Add to rice, soups, or tea.
  - Capsules: Follow supplement instructions.
- Science: A meta-analysis showed saffron matched some antidepressants for mild depression.