In brief: Several plants have a recognised traditional use by the EMA for mild, temporary stress: lemon balm, valerian, passionflower, lavender, chamomile, linden, verbena. These herbal infusions can help during periods of tension, but they do not treat established anxiety disorders. Use 1 teaspoon per 250 ml cup, steep for 10 minutes at 95 °C, 2 to 3 cups per day.
Temporary stress is one of the most common reasons people reach for herbal teas. European phytotherapy offers several plants with traditional uses recognised by health authorities for mild states of agitation. This guide presents them, separates what is documented from what is marketing, and explains how to use them.
EMA-recognised calming plants
The EMA has evaluated several plants for their traditional uses in relieving mild stress:
- Lemon balm (Melissa officinalis): traditional use recognised for mild stress and digestive discomfort related to nervousness.
- Valerian (Valeriana officinalis): well-established use recognised for mild sleep disturbances and restlessness. It is the most thoroughly documented plant in this area.
- Passionflower (Passiflora incarnata): traditional use recognised for mild stress and mild sleep disturbances.
- Lavender (Lavandula angustifolia): traditional use recognised for mild stress and mild sleep disturbances. A clinical study observed an effect on perceived anxiety with a standardised extract.
- Hops (Humulus lupulus): traditional use recognised, often combined with valerian.
Classic calming plants (without HMPC monograph)
Other traditionally used plants have no HMPC monograph but remain widely used in calming blends:
- Chamomile (Matricaria recutita): well-established use recognised for digestive complaints, and traditional use for states of agitation. See our chamomile guide.
- Linden (Tilia cordata): traditional use recognised for mild sleep disturbances and stress. See our linden guide.
- Vervain (Verbena officinalis): traditional use recognised for mild states of agitation. See our verbena guide.
- Orange blossom (Citrus aurantium, flower): traditional use for mild sleep disturbances.
How to brew a good stress-relief herbal tea
- Amount: 1 teaspoon (2 g) of dried herb per 250 ml cup. For a blend, 1 tablespoon per 500 ml.
- Water: bring to a gentle simmer (95 °C).
- Time: steep for 10 minutes with the cup covered (essential oils are volatile).
- Straining: pour through a fine strainer. A spoonful of honey is a welcome addition.
- Frequency: 2 to 3 cups per day during periods of tension, over a 2 to 4-week course.
- Timing: 30 to 60 minutes before bed for evening relaxation, or after meals for daytime restlessness.
Classic blends
- Lemon balm + verbena + chamomile: a gentle, well-tolerated evening blend.
- Valerian + passionflower + hops: the more powerful "big night" combination.
- Linden + orange blossom: the French tradition for peaceful nights.
- Lavender + linden: for particularly demanding evenings.
- Lemon balm + peppermint: for digestive discomfort linked to stress.
Chronic stress calls for more than herbal tea
Herbal infusions are a companion for occasional stress. For chronic stress or established anxiety, they are not enough. Several other factors matter more:
- Sleep: 7 to 9 hours per night for adults.
- Physical activity: at least 30 minutes a day, with documented benefits for stress.
- Breathing techniques: heart coherence, meditation, yoga.
- Reducing stimulants: limit caffeine, alcohol and screens in the evening.
- Professional support: a psychologist or doctor if stress persists for more than 3 weeks or affects daily life.
Precautions and contraindications
- Valerian: avoid before driving; may cause drowsiness in sensitive individuals. Do not combine with sedatives without medical advice.
- Pregnancy and breastfeeding: most calming herbs are not recommended for regular use. Chamomile and orange blossom are the most widely accepted at moderate doses.
- Antidepressant or anxiolytic medication: possible interactions; consult your doctor before combining calming herbs with prescription treatments.
- Children: chamomile and orange blossom are the most suitable. Avoid valerian and passionflower under 12 without professional advice.
- Allergies: chamomile belongs to the Asteraceae family; allergic reactions are possible in sensitive individuals.
Disclaimer: the information in this article is for educational purposes only and does not replace medical advice. Chronic stress, anxiety disorders or depression require professional support. Herbal infusions are not medicines.
Sources: European Medicines Agency, Community herbal monographs (Melissa officinalis, Valeriana officinalis, Passiflora incarnata, Lavandula angustifolia, Humulus lupulus) · Kasper S. et al., International Clinical Psychopharmacology on lavender and anxiety (PMID:20512042) · ANSES, recommendations on plants for infusion.
Written by
Julien Huot, founder of Thés & Traditions. Tea selector since 2016, trained in tasting and passionate about sharing the cultures of tea and herbal infusions.
Published 25 February 2019 · Updated 21 May 2026
Frequently asked questions
- Valerian holds the most well-established status according to the EMA. For a gentler everyday option, lemon balm, chamomile and linden are reliable choices.
- 2 to 3 cups over a 2 to 4-week course. For a sleep benefit, one cup 30 to 60 minutes before bed.
- The calming effect of a herbal infusion is typically felt within the hour. For a lasting background effect, allow 1 to 2 weeks of regular use.
- Chamomile and orange blossom are the most widely accepted at moderate doses. Valerian, passionflower and lavender require advice from your midwife.
Go further
To deepen your relaxation ritual, browse our guide to sleep herbal teas, explore our chamomile guide, our linden guide or our relaxing selection. Ready to try them? Browse our organic range.