Dr. Ahmed Have there ever been times when worry takes over your life to the point where your body tenses and your mind races? These are symptoms of anxiety, a disorder that affects millions of people worldwide.
There are numerous ways to deal with anxiety, and some individuals may desire natural ways of dealing with the ailment.
One tea variety that is becoming increasingly popular these days is peppermint tea. People have been drinking peppermint tea for centuries because of its pleasant smell and ability to treat various ailments.
This raises the question: Can peppermint tea be used to treat or decrease the signs of anxiety?
Now that the question has been raised let’s discuss anxiety in general before considering peppermint tea’s possible application.
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What is Anxiety?
Anxiety is a common human emotion in which one feels nervous, worried, or afraid of something [ref].
It is our body’s way of getting ready for what our brain thinks is a threat. However, when anxiety happens to be out of the ordinary and constant and begins to hinder one’s activities, then it is a disorder [ref].
Different Types of Anxiety Disorders:
There are several types of anxiety disorders, each with its specific focus on fear:
Generalized Anxiety Disorder (GAD):
This is defined by dwelling on the worst-case scenario of a myriad of ordinary things and being unable to manage such excessive worrying [ref].
Social Anxiety Disorder (Social Phobia):
This is characterized by extreme fear of social activities or situations and people’s judgments. Those with social anxiety disorders may even go to the extent of avoiding such situations.
Specific Phobias:
A level of fear well above normal is considered to be a case of phobia, such as being afraid of spiders, heights, or being in closed areas.
Panic Disorder:
Periods of sudden, frequent, and extreme discomfort or terror begin slowly and reach a peak in a matter of minutes.
Other Anxiety Disorders:
Such disorders are separation anxiety disorder, selective mutism, and agoraphobia, which is the fear of situations from which escaping might be difficult and cause panic.
What are the Symptoms of Anxiety?
Anxiety is seen in the form of physiological and psychological symptoms. Common symptoms include:
Physical Symptoms:
Periods of sudden, frequent, and extreme discomfort or terror start slowly and build to a peak in a matter of minutes.
Emotional Symptoms:
Feeling restless, tense, or impatient; difficulty focusing; fearfulness or hopelessness; and overworrying.
What Causes Anxiety?
The exact causes of anxiety disorders are not fully understood, but they likely involve a combination of factors:
Stress:
Stressors in life can precipitate anxiety as well as aggravate it.
Genetics:
The risk is considerably high if there is an anxiety disorder in the family.
Brain Chemistry:
Imbalances in brain chemicals like serotonin and norepinephrine may play a role [ref].
Medical Conditions:
Some health conditions cause anxiety.
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Peppermint Tea and Anxiety: A Potential Ally
Peppermint tea, a popular and refreshing drink obtained from the leaves of the peppermint plant Mentha piperita, has been consumed for many centuries for health improvement purposes.
Traditionally, peppermint tea has been employed to solve many ailments, including digestive disorders, headaches, and nausea [ref].
Due to its refreshing smell and sensation on the skin, it is also used for relaxation and general well-being.
Speaking about new trends, it is also important to note that peppermint tea has gained attention these days as it is considered helpful in lessening anxiety symptoms.
According to some recent research in this area, there may be a positive correlation.
For example, a study with patients undergoing heart surgery found that inhaling peppermint oil reduced anxiety [ref].
One potential cause for this reaction is that menthol, which is the main ingredient of peppermint oil, has a calming effect.
Digestive issues and anxiety are often linked, which means that peppermint can promote overall health while reducing symptoms of anxiety.
Menthol, a crisp essential oil, might alleviate some of those anxiety feelings without even trying because it also helps maintain a happy gut.
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Clinical Trials of Peppermint and Anxiety:
While anecdotal evidence suggests peppermint tea may be helpful for anxiety, scientific research is still developing in this area.
Although there are many testimonies indicating aid for anxiety by using peppermint tea, current research on this matter is rather limited. Here are some studies that examine the relationship:
Reduced Anxiety in Cardiac Patients:
A 2019 study suggested that the smell of peppermint oil may help patients with acute coronary syndrome (ACS) feel less anxious [ref].
One research showed that if subjects inhaled peppermint oil for one hour, their anxiety level would decrease in contrast with a group of subjects who inhaled water steam [ref].
Improved Sleep Quality in Students:
An article about the impact of Mentha piperita L. (peppermint) on university student’s mental condition was published in the Journal of Pharmaceutical Practice Research [ref].
The study has shown that people who consumed peppermint for four weeks had a reduced level of anxiety and enhanced quality of sleep compared with the control group.
These research investigations offer some evidence for peppermint’s anxiolytic efficacy. However, the research does not fully explain or support the mechanisms by which peppermint tea reduces anxiety.
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How to Use Peppermint Tea for Anxiety?
To get potential benefits from peppermint tea, first, you have to learn how to make a cup of peppermint tea. Here’s what you will need:
Peppermint:
You can either use ground-dried peppermint leaves or simply use the tea bags that are readily available in any supermarket.
- A good starting point for loose-leaf tea is 1-2 teaspoons per cup of boiling water.
- For tea bags, follow the directions given on the packaging.
Hot water:
Aim for freshly boiled water for optimal flavor and steeping.
Teapot or mug:
Pick a teapot or mug that can be easily used for steeping as well as for straining the tea.
Optional additions:
You can sweeten it with honey or lemon, and other herbs like chamomile or lemon balm can help calm an anxiety attack.
Variations:
Fresh Leaves:
If you have fresh peppermint leaves, they can be used to make a stronger tea than dried ones.
Blended Teas:
Peppermint is sometimes combined with other herbs like chamomile, lavender, or lemon balm in the teas and related commercial products that are sold in the markets.
These mixtures offer a more subtle flavor and may enhance the effects of reducing anxiety.
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Important Considerations
Although peppermint tea is generally safe for most people, it is always a good idea to play it safe and be aware of any potential risks.
Potential Side Effects:
Digestive Tract Issues:
The menthol in peppermint tea may cause heartburn or indigestion.
Allergic reactions:
If you have an allergy to the mint family of plants, such as peppermint or spearmint, chances are high that could trigger allergic symptoms like skin rashes or breathing difficulty.
Please talk to your doctor before taking peppermint tea, specifically if you are pregnant, breastfeeding, or on medication.
They can offer you individual advice and answer any questions that you might have.
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