Herbal Tea for Anxiety - Make Your Own!

The original, medicinal remedies were teas.

Or topical pastes, or foods - but most of the time, when there was an ailment, a tea was prepared for it. It is ancient medicine and it spans the whole globe - every country, every religion, every culture. We needed plants to survive, in fact we still do. Perhaps now more than ever, people are looking back in history, and remembering natural remedies. We know that getting outside amongst nature is important for our mental health, as well as eating plant-based foods, but what about the healing effects of herbal tea?

In our fast-paced lives, finding natural ways to ease anxiety has become increasingly popular. One of the simplest and most effective ways to incorporate a calming and therapeutic ritual into your day is by drinking herbal teas. It's great to try herbal teas off the shelf, but what if you could get even more benefits by growing them? When grown and prepared at home, herbal teas provide not only relaxation but also a satisfying sense of connection to nature - there's a lot of evidence that gardeners are some of the happiest people on the planet!

Here, I'll explore a few herbal tea options specifically for anxiety relief, all of which can be grown in your garden or in pots, and I'll walk you through the steps to prepare them from fresh or dried leaves and flowers.

It is essential to note that herbal teas, though natural, still have potent effects. Regular use of herbal medicines should be done under the guidance of a trained herbalist to ensure safety and appropriate dosages. Also, if you are going to grow herbs to ingest, ensure you have the right species, as not all varieties are edible/drinkable. I have listed the right plant names below to guide you.

1. Chamomile (Matricaria chamomilla)

Chamomile is perhaps one of the best-known herbs for calming the mind and supporting sleep. Its daisy-like flowers contain compounds that act on GABA receptors in the brain, promoting relaxation and reducing anxiety.

Growing Chamomile

Chamomile is relatively easy to grow, thriving in well-drained soil and a sunny location. It can be grown in pots or directly in the garden and generally requires minimal maintenance. It’s an annual plant, meaning it needs to be re-planted each year, but it can also self-seed if allowed.

Preparing Chamomile Tea

To make tea from fresh chamomile flowers:

1. Pick a small handful of fresh flowers and rinse gently.

2. Place them in a teapot or mug, and pour hot (but not boiling) water over them.

3. Steep for 5–10 minutes, strain, and enjoy.

If using dried chamomile, a teaspoon per cup of hot water is usually sufficient. Fresh or dried, chamomile tea is soothing and can be enjoyed in the evening to help unwind.

2. Lemon Balm (Melissa officinalis)

Lemon balm has a mild lemony scent and is renowned for its mood-enhancing and anxiety-relieving properties. It has been used for centuries to soothe nervousness, stress, and even symptoms of mild depression.

Growing Lemon Balm

Lemon balm is easy to grow in gardens or containers. It prefers partial shade but can tolerate full sun and is quite hardy, making it suitable for many climates. Lemon balm can spread quickly, so growing it in a pot might be a better option if space is limited.

Preparing Lemon Balm Tea

To make tea from fresh lemon balm leaves:

1. Harvest a handful of fresh leaves, rinse them gently.

2. Tear or bruise the leaves slightly to release their natural oils.

3. Add the leaves to a teapot or mug and pour hot water over them.

4. Steep for 5–7 minutes, strain, and enjoy a refreshing, lightly citrus-flavoured tea.

When using dried lemon balm, one to two teaspoons per cup of hot water should work well. Lemon balm tea is light and can be enjoyed any time of day.

3. Lavender (Lavandula angustifolia)

Lavender, often associated with calming aromas and soothing effects, is also wonderful for anxiety when prepared as a tea. Its delicate flavour and subtle floral taste make it a lovely, relaxing addition to a calming tea blend. Not just as a beautiful tea for the nerves, this plant is stunning to look at and encourages beneficial bugs to your garden. I've also seen some lovely baked goods made using lavender - there are so many ways to enjoy this plant.

Growing Lavender

Lavender Angustifolia (English Lavender) grows best in well-drained soil and requires full sun. It’s ideal for gardens but can also be grown in pots, which helps control its size and makes it easy to harvest. Regular pruning encourages growth and helps keep the plant manageable.

Preparing Lavender Tea

To make lavender tea from fresh flowers:

1. Pick a few flower buds and rinse gently.

2. Place the buds in a teapot or mug and pour hot water over them.

3. Let it steep for 5–10 minutes, strain, and enjoy the fragrant, calming tea.

Dried lavender is potent, so you only need about half a teaspoon per cup of water. Lavender tea can be slightly bitter, so consider blending it with chamomile or lemon balm for a more balanced flavour.

4. Passionflower (Passiflora incarnata)

Passionflower is a unique climbing plant with intricate, beautiful flowers. It is well-known for its sedative properties and is often used in herbal blends for anxiety and mild insomnia.

Growing Passionflower

Passionflower grows best in warm climates with plenty of sunlight. It’s a vine, so it needs a trellis or support structure if grown in the garden. In cooler climates, passionflower can be grown in a pot and brought indoors during colder months.

Preparing Passionflower Tea

To make tea from fresh passionflower leaves and flowers:

1. Gather a few fresh leaves and, if available, a couple of flower petals.

2. Rinse the leaves and flowers and tear them slightly to release their beneficial compounds.

3. Add the leaves to a teapot, cover with hot water, and steep for about 10 minutes.

4. Strain and enjoy.

For dried passionflower, use around a teaspoon per cup of hot water. Passionflower tea has a mild flavour and can be combined with chamomile or lemon balm for a more rounded experience.

5. Holy Basil (Ocimum sanctum) or Tulsi

Holy basil, also known as tulsi, is revered in Ayurvedic medicine for its adaptogenic properties, meaning it helps the body manage stress and anxiety more effectively.

Growing Holy Basil

Tulsi is best grown in pots as it prefers well-drained soil and warm weather. It can be sensitive to colder temperatures, so bring it indoors or protect it during colder months if necessary.

Preparing Tulsi Tea

To make tulsi tea from fresh leaves:

1. Pick a handful of fresh leaves, rinse and bruise them slightly.

2. Place the leaves in a teapot or mug, and cover with hot water.

3. Steep for 5–7 minutes, strain, and enjoy the rich, slightly spicy flavour.

Dried holy basil can be prepared similarly, using about a teaspoon per cup of hot water. Tulsi has a unique, earthy taste and pairs well with other herbs such as lemon balm or chamomile.

6. Lastly... A Wonderful Australian Option: Lemon Myrtle (Backhousie citriodora)

While not strictly a medicinal herb for anxiety, Lemon Myrtle, known for its uplifting citrus aroma, is an excellent choice for calming the mind. Its refreshing lemony flavor offers a unique twist, adding brightness to any herbal tea blend aimed at promoting relaxation. Find a lemon myrtle in your neighbourhood and pick off a leaf - you'll see what I mean.

Growing Lemon Myrtle

Lemon Myrtle (Backhousia citriodora) thrives in subtropical and warm climates. It prefers a well-draining soil and a spot with full to partial sun, making it ideal for outdoor gardens or large pots in warmer regions. Lemon Myrtle can grow into a small tree, so if space is limited, regular pruning will help keep it manageable and encourage lush, dense growth.

Preparing Lemon Myrtle Tea

To make a soothing lemon myrtle tea from fresh leaves:

• Pick a handful of fresh leaves and rinse them thoroughly.

• Tear or bruise the leaves gently to release the oils.

• Place the leaves in a teapot or mug and pour hot water over them.

• Let it steep for 5–7 minutes, then strain and enjoy the invigorating citrus aroma and calming properties.

Dried lemon myrtle leaves are also quite potent; about one teaspoon per cup of water will do. For a balanced, anxiety-relieving blend, consider mixing lemon myrtle with chamomile or peppermint to add gentle, earthy undertones.

Tips for Preparing Herbal Teas:

• Use Filtered Water: The quality of water can impact the flavour of your tea. Filtered or fresh water is ideal for making herbal teas.

• Avoid Boiling: Pouring water just off the boil (around 90°C) rather than at a full boil helps preserve the delicate oils in herbs. Boil your kettle, then let it sit for a few minutes.

• Brew with a lid: Herbalist's tip! To keep the medicinal essential oils in your tea, brew with a lid - this means a teapot, or cover your mug with an overturned saucer. Any escaping oils in the steam will be captured to fall back into your tea, giving it more potency.

• Experiment with Blends: Many of these herbs pair well together, allowing you to create your own calming blend. Try combining chamomile, lavender, and lemon balm for a mild, floral tea or passionflower and tulsi for a more grounding effect.

• Dry bunches upside down: Snip bunches close to the ground to allow a good amount of space to tie off with twine. Once tied, hang flowers or leaves down in a cool, dry space away from direct sunlight. Once dry, herbs make excellent tea gifts for friends.

Important Note: Use Herbal Teas with Care

While herbal teas can provide a gentle, natural way to help reduce anxiety, regular or high doses of any herbal remedy should be used cautiously. Herbs can interact with medications, and prolonged use can lead to unexpected side effects. For anyone considering regular use of herbal teas, it is recommended to consult with a trained herbalist or healthcare professional, especially if there are any pre-existing health conditions or if other medications are involved.

Another important caution is about your soil or any chemicals you are using in your garden. When selecting soil and location, keep in mind that one day you will be ingesting them. So use quality soil and avoid nasty chemicals on your plants or in nearby beds (particularly in weed management). Another tip is to keep your herbs away from dog friends who might want to relieve themselves on your wonderful-smelling herbs - perhaps don't plant a tea garden on the nature strip!

Growing your own herbs and preparing them as fresh, homemade teas is a fulfilling and therapeutic way to manage anxiety. With just a few plants in your garden or pots on your balcony, you can access nature’s pharmacy and enjoy the calming effects of herbal teas, rooted in tradition and lovingly nurtured at home. Let the ritual of preparing and sipping a warm cup of herbal tea become part of your self-care routine, or a beautiful gift for loved ones.