An Herbal Tea For Anxiety
I consider myself a life long learner. Though I have over ten years of education and clinical experience, I continue to learn something new every year to add onto my skills. This year I have been learning about herbalism. I have really enjoyed learning from The Herbal Academy and have taken a few of their courses and intensives. I have also been learning a lot from traveling the world and seeing which herbs are commonly used in certain countries for certain conditions.
One herb I have been intrigued by lately is lemon balm. Lemon balm (Melissa officinalis) Lemon balm is a mint-family plant with a fresh, lemony smell and taste. Its lemon flavor is strongest when fresh or recently dried. It’s often used to help calm the mind and lift the mood, especially for those who feel sad or anxious. It is native to the Mediterranean region and can be found in Albania (where my husband and I just moved from) and I did see it growing in Greece as well.
Human clinical studies have shown that lemon balm can help reduce anxiety and improve sleep quality (Cases et al., 2011) while also promoting a sense of calm (Kennedy et al., 2002). A systematic review and meta-analysis further found that lemon balm is effective for easing anxiety and depression, particularly during acute episodes (Ghazizadeh et al., 2021). These findings suggest that lemon balm may be a supportive option for short-term relief of stress and anxiety.
I enjoy consuming lemon balm in a tea form with a little bit of raw honey. I have been drinking it occasionally in pregnancy, on extra stressful days. Most midwives agree lemon balm is safe in pregnancy, however there are not a lot of studies about lemon balm in pregnancy because of the risks of such studies, so as a result, most studies are completed on animals. That said, if you are pregnanct, it is best to check with your midwife or health care provider before consuming any new teas! For non pregnant women, I often recommend it if you are someone who struggles with anxiety and insomnia. A cozy tea paired with breath work (you can learn more inside the Aligned and Renewed 12 Week Program) is a great way to support your nervous system.
Being picky about where you source your herbs is essential. Many herbal companies can sell expired or moldy herbs, or not disclose what they spray on them. I also do my best to avoid consuming them in a plastic tea bag because of the increased exposure of microplastics. My favorite herb shop is FullLeaf. They are an organic herbal brand and very mindful of sourcing their herbs. You can use my code MEGAN2076 to save on your order! You may also want to grab a glass tea steeper like this one off amazon as well, or using a strainer is just as effective.
It always amazes me how much medicine can be found in God’s creation. I still have a lot to learn about herbs and I am taking the journey slow, but be sure to subscribe to this article to follow along the journey!
Sources:
Cases, J., Ibarra, A., Feuillère, N., Roller, M., & Sukkar, S.G. (2011). Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Mediterranean Journal of Nutrition and Metabolism, 4(3), 211-218. https://doi.org/10.1007/s12349-010-0045-4
Ghazizadeh, J., Sadigh-Eteghad, S., Marx, W., Fakhari, A., Hamedeyazdan, S., Torbati, M., … Mirghafourvand, M. (2021). The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta-analysis. Phytotherapy Research, 35(12), 6690-6705. https://doi.org/10.1002/ptr.7252
