A Sip of Serenity - A Chamomile Tea Ritual for Anxiety Relief
Today’s fast-paced world can leave us feeling frazzled and overwhelmed, with one in four Australian’s experiencing an anxiety disorder in their lifetime.1 Chamomile tea has been shown to effectively improve mood and relieve anxiety and sleeplessness.2-4 A time-honoured way to reap the benefits of tea is the practice of a mindful tea ritual. Here’s how to do it.
Set the Scene
Dim the lights, play soft music and slip into some cozy and comfortable attire. Create an atmosphere of calm, signalling to your nervous system that it’s time to relax.
Brew the Tea
Select high-quality, loose-leaf Chamomile flowers. While spooning it into your favourite teapot, take a moment to appreciate the aroma and prettiness of the flowers. Pour over freshly boiled filtered water.
Steep and Savour
Take your teapot and favourite cup or mug to a comfortable seat. This could be a cozy armchair, a meditation cushion, or a bench outside in the fresh air. While your tea steeps, take a few minutes to practice deep breathing, inhaling slowly through your nose, holding for a moment, and exhaling slowly though your mouth.
Mindfulness in a Cup
When your tea is ready, pour it into your favourite cup or mug. Observe the flow of the tea and remember to allow yourself to flow as well. Take a deep breathe of the fragrant steam and feel yourself relax. While you sip your tea, keep your mind focussed on the present moment. Feel the warmth of the cup in your hands. Taste the floral notes on your tongue. Feel the warmth of the tea in your belly. Listen to the quiet music playing, or the calling of birds in your garden. Feel gratitude for this time and this moment.
Take the Peace with You
When you finish your cup, you might like to continue your relaxation with some yoga, journalling, or a gentle walk. Ease back into your day and take the peace of the tea ritual with you.
A Chamomile tea ritual is more than just a drink. It’s a mindfulness practice that invites you to pause and nurture your well-being. When practiced daily, this simple ritual can help you to calm and centre yourself, improving your emotional stability and wellness.
References
1 Beyond Blue. Anxiety [Internet]. 2024 [cited 2025 Apr 10]. Available from: https://www.beyondblue.org.au/get-support/anxiety
2 Ghamchini VM, Salami M, Mohammadi GR, Moradi Z, Kavosi A, Movahedi A, et al. The Effect of Chamomile Tea on Anxiety and Depression in Cancer Patients Treated with Chemotherapy. JYP. 2019 Aug 1;11(3):309-12. DOI:10.5530/jyp.2019.11.62
3 Zamanpour Z, Moghimipour E, Ghanbari S, Abbaspoor Z. The effect of chamomile tea on anxiety and depression of postmenopausal women. Iranian Journal of Obstetrics, Gynecology and Infertility. 2023 Feb;25(12):fa73-fa84. DOI: 10.22038/IJOGI.2023.21796
4 Chang S, Chen C. Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. Journal of Advanced Nursing. 2016 Feb;72(2):306-15. DOI:10.1111/jan.12836
