20 Coffee and Tea Recipes to Reduce Stress

If you’re a die-hard coffee person, try switching your second or third cup to green tea. You’ll still get a caffeine boost, but the L-theanine will keep you from feeling wired.

The 20 Stress-Busting Recipes

1Golden Milk Latte with Ashwagandha

This isn’t your basic turmeric latte. I add ashwagandha, which is an adaptogen that helps your body literally adapt to stress. The warmth from the turmeric and ginger is soothing, and honestly, it tastes like a hug in a mug.

Mix warm oat milk with a teaspoon of turmeric, half a teaspoon of ashwagandha powder, a pinch of black pepper (helps absorption), cinnamon, and a touch of maple syrup. Froth it up if you’re feeling fancy. I make this with this handheld milk frother—it’s like five bucks and makes you feel like a barista.

2Chamomile Honey Latte

Chamomile is the OG stress reliever. Clinical research published in PMC shows it’s effective in reducing anxiety in 9 out of 10 studies. That’s a pretty solid track record.

Brew a strong chamomile tea, add steamed milk, a generous drizzle of honey, and a tiny pinch of vanilla. Sometimes I throw in a cinnamon stick just because it makes me feel like I have my life together. For the best results, I use organic chamomile tea bags instead of the cheap stuff.

3Lavender London Fog

Earl Grey tea with steamed milk and lavender syrup. This drink is basically aromatherapy you can swallow. Studies have shown lavender significantly reduces anxiety—some research even suggests it’s as effective as certain anxiety medications.

Steep Earl Grey in hot water for 4 minutes, add frothed milk and a tablespoon of lavender simple syrup. The lavender syrup is easy to make yourself with dried culinary lavender, sugar, and water. Just simmer for 10 minutes and strain.

4Matcha with Coconut Milk

Matcha gives you sustained energy without the crash because it releases caffeine slowly. Plus, that L-theanine content is through the roof. Get Full Recipe for this one if you want the full breakdown on ratios.

Whisk matcha powder with a splash of hot water until smooth, then add warm coconut milk and a touch of agave. I invested in a proper bamboo matcha whisk and it’s actually worth it—no clumps.

5Cinnamon Dolce Cold Brew

Cold brew has about 70% less acid than hot coffee, which means it’s gentler on your stomach and nervous system. Add cinnamon, which helps regulate blood sugar and reduce stress-related inflammation.

Make your cold brew concentrate (or buy it, no judgment), add oat milk, cinnamon syrup, and ice. Top with a sprinkle of cinnamon. If you’re making your own cold brew, I recommend using this cold brew coffee maker—set it and forget it for 12 hours.

For more cold brew inspiration, you’ll love these must-try cold brew variations that keep things interesting.

6Peppermint Mocha (The Healthy Version)

Peppermint is naturally calming and aids digestion, which is important because stress messes with your gut big time. This version skips the sugar overload.

Brew strong coffee, add a peppermint tea bag while it’s hot, then mix in dark cocoa powder, a splash of almond milk, and stevia. Top with a sprig of fresh mint if you’re feeling extra. The cocoa powder I use is unsweetened organic cacao—way better antioxidants than the sugary stuff.

7Vanilla Rooibos Latte

Rooibos is naturally caffeine-free, so this is perfect for evenings when you want something cozy but don’t want to be up until 3 AM. It’s also packed with antioxidants that help fight stress-related damage in your body.

Steep rooibos tea, add heated milk of choice, vanilla extract, and a touch of maple syrup. Sometimes I add a dash of cardamom because I’m fancy like that. Get Full Recipe for the exact measurements and technique.

8Adaptogenic Coffee Smoothie

This is for when you need breakfast, coffee, and stress management all in one go. Adaptogens help your body handle stress better at a cellular level.

Blend cold brew coffee, frozen banana, almond butter, a scoop of protein powder, maca powder, and almond milk. Add ice if needed. It sounds weird but tastes like a coffee milkshake. The maca powder I use is from Peru and has this subtle caramel flavor that’s perfect for smoothies.

If you’re into coffee smoothies, definitely explore these delicious coffee smoothie recipes for more protein-packed options.

9Lemon Balm Iced Tea

Lemon balm is criminally underrated. It’s been shown to reduce anxiety and improve mood. The taste is light, lemony, and refreshing.

Steep fresh or dried lemon balm leaves in hot water for 10 minutes, strain, sweeten with honey, and pour over ice. Add fresh lemon slices because presentation matters even when you’re stressed.

10Turmeric Ginger Tea

The anti-inflammatory power couple. Chronic stress causes inflammation, and these two ingredients are like firefighters for your body. According to research published in Nature, compounds in tea can significantly affect brain chemistry and stress hormones.

Grate fresh turmeric and ginger, steep in hot water for 15 minutes, strain, add a squeeze of lemon and honey. Black pepper helps turmeric absorption. I keep a microplane grater just for ginger and turmeric—makes the whole process way easier.

Looking for more calming tea options? Check out these tea recipes specifically designed for calm and focus.

11Decaf Hazelnut Cappuccino

Sometimes you just want the ritual of coffee without the caffeine chaos. Decaf still has trace amounts of caffeine, but not enough to spike your cortisol.

Pull a shot of decaf espresso (or use strong decaf coffee), steam milk until frothy, add hazelnut syrup (make it yourself with hazelnuts, water, and maple syrup). Top with foam and a sprinkle of cocoa. The quality of decaf matters—I swear by Swiss Water Process decaf beans because they actually taste good.

12Passionflower Vanilla Tea

Passionflower has been used for centuries to treat anxiety and insomnia. It works by increasing GABA in the brain, which helps calm neural activity.

Steep passionflower tea, add a splash of vanilla almond milk and a drizzle of honey. It’s mellow and slightly earthy in the best way possible.

13Cardamom Coffee

This is a Middle Eastern trick. Cardamom not only adds an incredible flavor but also helps reduce the harsh effects of caffeine on your system. It’s like coffee’s bodyguard.

Grind your coffee beans with a few cardamom pods (or add ground cardamom to your grounds). Brew as usual, add milk if you want. The aroma alone is calming. I keep whole green cardamom pods in my coffee storage container—they stay fresh forever.

If you enjoy creative coffee flavor combinations, you’ll want to see these creative coffee syrup recipes that take your morning brew to the next level.

14Holy Basil (Tulsi) Tea Latte

Holy basil is another powerful adaptogen. It’s been studied for its ability to reduce cortisol levels and improve stress resilience. The taste is slightly spicy and peppery.

Brew tulsi tea strong, add warmed milk, a touch of maple syrup, and a pinch of cinnamon. It’s earthy and grounding—perfect for those days when everything feels chaotic. Get Full Recipe for the ideal tea-to-milk ratio.

15Mushroom Hot Chocolate

Before you make a face, hear me out. Reishi and chaga mushrooms are adaptogens that support your stress response. You can’t taste them in hot chocolate at all.

Heat milk of choice, whisk in cocoa powder, a teaspoon of reishi or chaga powder, vanilla, and sweetener of choice. Top with marshmallows if you’re feeling nostalgic. The reishi mushroom powder I use is completely tasteless and blends right in.

16Iced Hibiscus Tea with Mint

Hibiscus is tart, refreshing, and loaded with antioxidants. It’s also been shown to help lower blood pressure, which stress tends to spike.

Brew hibiscus tea, let it cool, add fresh mint leaves, sweeten with agave, and serve over ice. The color is this gorgeous deep red that makes you feel like you’re treating yourself.

17Almond Butter Latte

Protein helps stabilize blood sugar, which prevents stress-induced crashes. Almond butter in coffee sounds weird but works surprisingly well.

Blend hot coffee with a tablespoon of almond butter, a splash of milk, vanilla, and a touch of maple syrup. The fat from the almond butter gives you sustained energy. I blend mine in a regular blender, but if you don’t want to wash that, a portable immersion blender works great.

18Rose Tea Latte

Rose has been used in traditional medicine for anxiety and depression. It smells incredible and tastes delicate and slightly sweet.

Steep rose tea or add rose water to black tea, add steamed milk, a touch of honey, and a sprinkle of dried rose petals on top. It feels fancy and calming at the same time. Get Full Recipe for the perfect rose-to-tea balance.

19Dandelion Root “Coffee”

This is for when you want the coffee experience without any caffeine. Dandelion root is roasted and tastes surprisingly similar to coffee, plus it supports liver health (stress is hard on your liver).

Brew dandelion root tea, add milk and sweetener to taste. You can find roasted dandelion root in most health food stores or order organic dandelion root tea bags online.

20Valerian Root Night Tea

Valerian is like nature’s sleep aid. It’s been studied extensively for anxiety and insomnia. Fair warning: it smells funky when you’re brewing it, but the taste is actually fine.

Steep valerian root tea, add chamomile for extra calming power, sweeten with honey, and add a splash of oat milk. Drink this an hour before bed and prepare to sleep like you haven’t in years.

Making It Work in Real Life

Here’s the thing nobody tells you about stress-reducing beverages: they only work if you actually drink them consistently. I know, revolutionary insight, right?

The biggest mistake I made at first was trying to do too much. I bought every herb on the planet, made complicated recipes, and burned out within a week. So here’s what actually works:

Pick 3-4 recipes that genuinely appeal to you. Not the ones that sound “healthiest” or most impressive, but the ones you actually want to drink. For me, that’s the golden milk latte, chamomile honey latte, and iced hibiscus tea. That’s it. I rotate those three and I’m infinitely less stressed than when I was trying to make a different fancy drink every day.

Prep in batches. Make your syrups on Sunday. Measure out your spice blends into little containers. Brew a big batch of cold brew. Whatever makes the weekday process take under 5 minutes.

If you’re looking for even more quick options, these coffee drinks under 5 minutes might be exactly what you need for busy mornings.

Don’t stress about being perfect with stress-reducing drinks. The irony isn’t lost on me. Some days you’ll want regular coffee. That’s fine. The goal is progress, not perfection.

The Ritual Matters as Much as the Ingredients

Something I’ve noticed after months of making these drinks: the act of preparing them is almost as calming as drinking them. There’s something therapeutic about the routine—boiling water, measuring ingredients, watching tea steep, frothing milk.

Our brains love rituals. They signal safety and predictability in a chaotic world. So even if you’re making the simplest chamomile tea, take the extra minute to make it mindfully. Put your phone down. Actually taste what you’re drinking.

Research from the National Institutes of Health shows that the ritual of tea drinking itself can trigger relaxation responses, independent of the tea’s chemical composition. Your brain learns to associate the ritual with calm.

That’s why I use the same mug every morning for my golden milk. It’s become a signal to my nervous system that it’s time to downshift.