We achieved the ultimate calm while testing a range of stress-busting teas. (Alexandra Ginos, RD)
Life can feel like a whirlwind, with endless deadlines and responsibilities pulling you in every direction. If you're craving a way to unwind and escape the chaos, a soothing cup of tea could be precisely what you need. Packed with calming ingredients and backed by expert recommendations, the best teas for stress and anxiety offer a simple way to reclaim a moment of peace.
Feeling more overwhelmed than usual? You're not alone. According to the 2024 American Psychiatric Association's annual mental health survey, 43% of U.S. adults report feeling more anxious than they did the previous year — up from 37% in 2023. More than half (53%) pointed to lifestyle stressors as a key factor, while 40% attributed their heightened anxiety to poor sleep.
While these statistics may seem daunting, small lifestyle changes can help manage stress and anxiety, providing a much-needed boost to your mental health. Practices like journaling, exercising and prioritizing sleep may help enhance your sense of calm. Sipping on a warm cup of tea — especially one containing ingredients with calming properties — may also be helpful for quieting your brain.
As one of the most widely consumed beverages in the world, tea is well-known for its many health benefits. But with so many options — from complex blends to hard-to-pronounce ingredients — choosing the right tea for your needs can feel like a gamble. That’s why we did the hard work for you.
We started by talking with tea experts to understand different kinds of teas and which ones might be most helpful for relaxation. Combining their insights with my expertise as a registered dietitian, I selected 11 teas from 10 different brands and put them to the test. Curious about which ones made the cut? Start warming up a kettle, get your favorite teacup ready and continue reading for our picks of the best teas for stress and anxiety in 2025.
A note on supplements
The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.
Product Form: Tea bags | Caffeine: 0 mg | Flavor profile: Fruity, earthy | Key ingredients: Organic ashwagandha root, organic holy basil (tulsi), African basil
Organic India Tulsi Ashwagandha tea is our best overall pick for reducing stress and anxiety, thanks to its key ingredients, tulsi and ashwagandha, which work together to promote relaxation.
According to Danielle Crumble Smith, registered dietitian with Top Nutrition Coaching, the combination of tulsi and ashwagandha may help manage stress by balancing cortisol levels — the body's main stress hormone. However, it's worth noting that most studies on the anti-stress effects of tulsi and ashwagandha use extracts, which deliver higher concentrations of these herbs than what you would typically find in teas. Additionally, tulsi and ashwagandha may not be suitable for everyone. If you're pregnant, breastfeeding, have certain medical conditions or are taking prescription medications, it's best to talk with a health care provider before trying this tea.
Smith recommends consuming the herbs in Organic India Tulsi Ashwagandha tea “during the day to help balance energy and mood,” though, because the tea is caffeine-free, it can be enjoyed day or night.
During testing, I enjoyed the light mango flavor, which was subtle enough not to leave an aftertaste. I felt calmer during a busy workday, and it helped me wind down in the evening. One 5-star reviewer agrees, saying this tea is “worth every penny.” They add, “This tea is so relaxing and helps with deep sleep! I also take it during the day when I am under stress, it helps a lot with calming my nerves! Highly recommend.”
This tea is certified USDA Organic and non-GMO verified. Its ingredients are sourced from small-scale family farms and grown using regenerative farming methods, making it a win for eco-conscious consumers.
Product Form: Tea bags or loose-leaf | Caffeine: 0 mg | Flavor profile: Floral, tart, herby | Key ingredients: Organic lavender, hibiscus, lemon balm
Our best lavender tea, Thistle & Sprig Tea Co. Farmhouse Lavender, is a delightful-smelling blend containing a simple list of ingredients: whole lavender buds, organic hibiscus flowers and organic lemon balm. While research confirming the benefits of these herbs on stress and anxiety is lacking, lavender, lemon balm and hibiscus have long been used to promote calm and relaxation.
Beyond its potential stress-relieving benefits, my favorite part of testing this tea was the soothing, aromatic burst of lavender when I opened the package — it was relaxing even before brewing! The tart hibiscus flavor paired perfectly with the subtle hint of lavender, creating a lovely balance. Plus, when brewed, it had a beautiful purple-reddish hue that I really enjoyed.
Thistle & Sprig Tea Co. Farmhouse Lavender tea is available in both loose-leaf and pyramid tea bag forms. The tea bags are plastic-free, made from 100% plant starch and fully biodegradable. The main drawbacks are the price — $14 for 13 tea bags — and its limited availability, as it's sold only on the company's website.
Product Form: Tea bags | Caffeine: 0 mg | Flavor profile: Floral, herbal | Key ingredients: Organic chamomile flower, lavender flower, lemon balm leaf, licorice root, valerian root, passionflower, hop flowers
Numi Organic Sleep Slumber was an easy pick as the best tea for sleep. It’s affordable, easy to find and contains seven ingredients known for their potential sleep and relaxation benefits.
Among these is valerian root, which Smith says is "typically consumed before bedtime to aid in relaxation and enhance sleep quality." While more research is needed, valerian root is thought to work "primarily by increasing GABA, a neurotransmitter that helps reduce nervous activity," Smith explains. Just be mindful that valerian may not be suitable for everyone — it can interact with certain medications and may not be safe if you're pregnant or breastfeeding.
Chamomile is another standout ingredient that's commonly found in bedtime teas. While research is limited, one review found chamomile effective for reducing the number of wakings throughout the night.
The calming floral scent upon opening the bag was immediately comforting, and I enjoyed the soothing chamomile flavor, which was the most prominent. As someone prone to working late and struggling with a racing mind, this tea helped me unwind after turning my laptop off and quieted my mind for a more restful sleep. Other users share similar experiences, with one calling it a "game changer if you're trying to improve your sleep."
Product Form: Tea bags | Caffeine: 0 mg | Flavor profile: Minty, earthy | Key ingredients: Butterfly pea flower, peppermint, tulsi (holy basil)
Big Heart Minty Blue offers a wonderfully balanced flavor profile and calming visual appeal. Unlike other mint teas with an overpowering flavor, Minty Blue delivers a gentle, nuanced mintiness complemented by warm, earthy notes from tulsi.
This tea stands out for its premium touches, like large plastic-free tea bags and vibrant, cheerful packaging, all while remaining budget-friendly for regular use.
During testing, I found the tea enjoyable at any time of day. I especially enjoyed the natural bright blue color from the butterfly pea flower, which added a soothing visual appeal and enhanced the tea's calming effect. While peppermint essential oil is commonly used to help relieve stress, research on the effectiveness of peppermint tea is lacking.
Big Heart Tea is a female-owned company that sources its ingredients from small farms in Malawi, Japan, India and the United States. All of the company’s teas are organic and can be found at a variety of online retailers.
Product Form: Tea bags | Caffeine: 0 mg | Flavor profile: Minty, slightly floral | Key ingredients: Organic passionflower, chamomile, lavender, catnip, rosemary leaf, peppermint leaf, licorice root
Traditional Medicinals Cup of Calm is our pick as the best calming tea thanks to its thoughtful mix of ingredients known for their relaxation-promoting properties. Specifically, the brew includes passionflower, peppermint, chamomile, lavender, catnip and licorice root. It's also naturally sweetened with stevia.
Mint-avoiders beware: Peppermint dominates the flavor and aroma of this tea. While there's a mild chamomile undertone, I would have preferred a more balanced flavor profile. The tea also contains a small amount of stevia for sweetness, which can have a bitter aftertaste, though I didn't detect any bitterness.
The recommended steeping time is 10–15 minutes, which can double as an opportunity for other stress-relieving techniques, like deep breathing or light stretching. The wait is worth it, according to one enthusiastic Amazon reviewer, "I was a bit skeptical at first, but OMG! This tastes like a whole hug in a cup! Have a bad day? Drink this tea! Feeling a bit anxious? Drink this tea! Need something to relax you while taking a bath? Drink this tea! I drink this tea for all the above, but most importantly before I go to bed. It’s a part of my self-care routine."
As a note of caution, the packaging advises avoiding this tea if you are allergic to plants in the daisy (Asteraceae) family.
Product Form: Tea bags or loose-leaf | Caffeine: 0 mg | Flavor profile: Floral | Key ingredients: Whole chamomile flowers
Tea Pigs Chamomile Tea earned its spot as the best chamomile tea for stress and anxiety thanks to its use of whole chamomile flowers, offering unparalleled freshness and vibrancy. Unlike many brands, which rely on ground or broken pieces, Tea Pigs’ use of intact flowers results in a lovely, gentle yellow hue when brewed.
The tea is available in loose-leaf or tea bag form. I opted for the pyramid tea bags, which were highly effective by providing ample space for the flowers to expand and steep fully.
Stacey Woodson, MS, RDN, LDN, a registered dietitian based in Philadelphia, points out that chamomile is commonly added to nighttime and relaxation blends. While more research is needed, she explains that chamomile tea may help, "ease tension in the muscles, reduce irritability and promote restful sleep." Alyssa Simpson, RDN, CGN, CLT, a digestive health dietitian in Phoenix, also recommends chamomile tea, saying, "Chamomile is rich in apigenin, an antioxidant that binds to certain receptors in the brain, [potentially] helping to reduce anxiety."
Of all the chamomile teas I’ve tried, this one is my favorite for its pure, unadulterated chamomile flavor. One 5-star reviewer and "avid tea drinker" agrees, saying, "This is hands down the best chamomile tea I've ever had!"
Product Form: Tea bags | Caffeine: 0 mg | Flavor profile: Citrus, grassy | Key ingredients: Organic ashwagandha root, lemon balm leaf, black elderberry, lemongrass, licorice root, ginger root, hibiscus flower, cinnamon bark, lemon oil, black pepper, lemon peel
Yogi Tea Elderberry Lemon Balm Immune Plus Stress blend masterfully combines ingredients known for either their immune-supporting or calming effects, making it a versatile choice for both body and mind. Specifically, the blend includes lemon balm, ashwagandha and elderberry. While research is limited, elderberry may support overall immune system health and help shorten the duration of respiratory illnesses.
During a hectic workday, the tea's refreshing lemon scent helped me feel calmer, and I loved its bright, citrusy flavor. Stacey Woodson, MS, RDN, LDN, explains that lemon balm may have a calming effect, offering "an uplifting and lemony flavor that [may] reduce anxiety, restlessness and irritability. It [may] also be useful to ease digestive problems caused by anxiety."
According to one 5-star Amazon reviewer, "I am so happy with this purchase. I drink this tea every night and it helps me a lot with relieving stress and just relaxing. Tastes amazing!" While a great option if you prefer a brighter-flavored tea, because it contains ashwagandha root, this tea isn't suitable for everyone.
There are many types of tea, including black, green, white, oolong and herbal blends. While all varieties offer health benefits, herbal teas may be particularly effective for stress and anxiety relief.
Some herbal teas include ingredients that may have calming effects. Ingredients to look for in an herbal tea for stress and anxiety include:
Chamomile
Lavender
Peppermint
Low-caffeine green, black, white or oolong teas
Lemon balm
Passionflower
Valerian root
Tulsi, also known as holy basil
Kava
Ashwagandha
It’s important to note that some of these ingredients are more strongly backed by research than others. Further, many studies evaluating the effectiveness of herbs on stress and anxiety use extracts, which contain higher concentrations of these ingredients than what's found in tea.
Also, keep in mind that some herbal teas, like those containing ashwagandha, aren't safe for everyone. If you're pregnant, breastfeeding, have certain medical conditions or are taking prescription medications, it's best to talk with a health care professional before trying an herbal tea.
Another benefit of herbal teas is that they're naturally caffeine-free — though some may be combined with other types of tea, so it's always a good idea to double-check the label.
Caffeine is a stimulant that may increase anxiety. One review found that caffeine intake was significantly linked with an increased risk of anxiety in healthy adults. Even low doses of caffeine were associated with increased anxiety, but the greatest risk was seen in those consuming 400 mg or more per day.
Here are the key considerations to keep in mind when browsing teas to aid in stress and anxiety:
Ingredients: Look for teas containing research-backed ingredients. "Teas like chamomile, lemon balm and lavender have long been celebrated for their calming effects," says Simpson. Woodson recommends choosing a blend containing lavender. In addition to its soothing aroma, Woodson points out that it helps balance any bitterness in the tea. Especially if you're new to herbal tea, Smith recommends starting with a single ingredient rather than a complex tea blend, as "some people may be more sensitive to certain herbs."
Form: Tea is sold as loose-leaf or in prepackaged tea bags, with some brands offering both. According to Danielle Crumble Smith, RD, "Whole-leaf teas generally have better quality and flavor compared to tea bags, although tea bags are more convenient." Some companies use pyramid-shaped bags, rather than rectangular ones, which give the tea leaves more room to steep.
Caffeine content: Because caffeine can contribute to anxiety and disrupt sleep, it's generally best to stick with a caffeine-free herbal tea. While herbal teas are naturally caffeine-free, some may contain caffeine-containing ingredients, so it's a good idea to double-check labels before purchasing.
Flavor profile: While health benefits are important, finding a tea that suits your taste will make it more appealing to drink regularly. Many herbal teas feature bold flavors like mint, lemon or floral notes. Some blends also contain stevia or other sweeteners, which not everyone enjoys. Some brands offer sampler packs, which can be a nice way to find a tea that aligns with your taste preferences.
Organic: According to Simpson, organic teas, especially whole-leaf options, may retain more active compounds. Smith agrees, adding that organic teas typically have lower pesticide residues. That said, organic teas are often more expensive and may not be feasible for all budgets.
Value: Teas range from more affordable grocery-store options to high-end varieties found in specialty shops. While premium teas may offer more of the features you’re looking for, good-quality options exist at virtually any price point.
Potential side effects and interactions: Some herbs can interact with medications or may not be safe for everyone, including those who are pregnant, breastfeeding or have certain medical conditions. Furthermore, some herbs may cause side effects, like nausea or diarrhea, when consumed in large amounts. While tea typically contains lower concentrations of these ingredients, it's a good idea to start with one or two cups per day before incorporating it regularly into your routine.
Third-party certifications: Third-party certifications assure that a tea meets specific standards, such as organic production or fair-trade ingredient sourcing, rather than relying solely on the company’s claims. Depending on your priorities and values, consider looking for certifications like Fair Trade Certified, USDA Organic, Non-GMO Project Verified, B Corp Certified or Quality Assurance International.
To determine the best teas for reducing stress and anxiety, we consulted three registered dietitians for their expert insights on effective tea ingredients and types. As a registered dietitian and avid tea drinker myself, I drew on both my professional background and personal experiences to select teas for testing. To minimize the potential for caffeine to exacerbate anxiety, I excluded caffeine-containing teas from this review, focusing instead on caffeine-free herbal teas.
After a thorough review of available teas, I narrowed down the testing pool to 11 teas from 10 different brands. Teas were evaluated based on their ingredients, taste, aroma, brewing time and price. I also factored in online reviews when compiling our list of "winners."
Four teas ultimately didn't make it into our final rankings, but that doesn't mean they aren't worth considering. Here's a quick look at the ones that didn't make the cut but could still be a great fit for you:
Upton Tea Imports Apple Mint Valerian Herbal Blend: This loose-leaf blend is naturally flavored with apple, peach and mint pieces and contains calming ingredients, like lemon balm, lavender and valerian. While I enjoyed the fruity aroma, I didn't find the blend particularly flavorful or relaxing.
Big Heart Tea Cup of Love: This organic tea features a delicate rose flavor with a subtle earthiness from tulsi. I liked that it's organic and made with just two ingredients. Its vibrant pink color was also a plus. However, compared to other tulsi-containing teas I tried, this one was just a tad too mild.
Four Sigmatic Mood: This powdered organic blend features adaptogenic reishi mushroom extract, tulsi, lemon balm and rose hips. I appreciated the convenience of a powder that can be used with hot or cold water. However, I wasn’t a fan of the flavor, and it clumped when mixed with cold water.
Magic Hour Lucid Dreams: Thanks to all the warming spices, this loose-leaf blend smelled incredible. The ingredients are impressively whole, allowing you to see individual elements like cloves. While I enjoyed the spicy, warm flavor and aroma, there were other teas I simply liked more.
The ideal time to drink tea likely varies from person to person, but a good starting point is 30–60 minutes before bed. If you don't notice the desired effects, try adjusting the timing. If drinking tea before bed causes nighttime bathroom trips, aim to drink your tea at least an hour before bed. Experiment to find the routine that works best for you.
Yes, depending on the ingredients, herbal teas may interact with certain medications. If you're taking a prescription medication, always talk with a health care provider to ensure an herbal tea is safe to drink.
Most tea brands suggest drinking two or three cups of calming tea daily. However, it's best to start with one cup per day to ensure you tolerate it well and don't experience any side effects. If you’re unsure about a specific tea’s safety, consult your doctor, as side effects can occur.
Herbal teas are generally well-tolerated, especially when consumed in moderation. That said, some ingredients may cause side effects, such as upset stomach, nausea or diarrhea.
The ritual of brewing and sipping a soothing tea can provide an immediate sense of relaxation. However, there’s no specific timeline for when a tea’s calming effects might kick in. Factors like your metabolism, the tea's ingredients and brew time can all affect the potency of the tea and how soon you might experience a calming effect.
Danielle Crumble Smith, a registered dietitian with Top Nutrition Coaching in Charlotte, N.C.
Alyssa Simpson,RDN, CGN, CLT, a digestive health dietitian in Phoenix
Stacey Woodson, MS, RDN, LDN, a registered dietitian based in Philadelphia
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.