To get you started, we’ve rounded up the ingredients to look out for and beverages you can turn to if you’re on the hunt for a new way to calm nerves quickly. Jaclyn Tolentino, D.O., at Parsley Health does note, it’s important to remember that while many “calming” beverages feature ingredients that have some research to support their usage; efficacy is ultimately dose-dependent. This means that you need to find a beverage that has enough of these ingredients to have a noticeable effect on your stress levels: She highlights one study, in particular, that explored the relaxing effects of lavender. Researchers concluded that when inhaled as aromatherapy, this fragrant plant has a positive impact on brain wave activity, the autonomic nervous system response, and one’s mood. As mbg’s vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, expounds, “Lavender oil consumed orally has also been clinically shown in multiple research trials1 to significantly reduce feelings of anxiousness.”* Ferira shares that, “even more recent clinical research4 of ashwagandha extract with high glycowithanolide levels (i.e., the main bioactive in the plant) demonstrates its efficacy to lower stress, enhance mood, and even modulate stress biomarkers like reducing cortisol.”* Ferira adds that, “psychosocial interactions and heart rate variability improvements have even been demonstrated in research leveraging saffron extract supplementation8.” “Alcohol is a nervous system depressant, but it can actually cause anxiousness and low moods rather than improve them, despite the initial perceived stress relief,” says Dani Gordon, M.D., a U.K.-based double board-certified medical doctor and author of The CBD Bible. On a microscopic level, alcohol consumption stimulates the release of the stress hormone cortisol. “Essentially, booze is able to activate the nerves and elicit a fight-or-flight response, which is the exact opposite of being calm and relaxed,” explains Rose. And while it’s true that drinking alcohol before bed can make you feel sleepy, it won’t give you those restorative zzz’s that we all need to feel our best. Harry elaborates: “Alcohol acts on the GABA receptors (these are neurotransmitters our bodies naturally release to help us relax) and initially produces a sense of calm, but studies and experience point to the fact that alcohol can disrupt sleep patterns, leading to less refreshing sleep and frequent awakening during the night.” Moral of the story: While drinking alcohol can help ease nerves in the moment, it won’t do you any favors for long-term stress management and resilience building. Bring water to a boil, steep your lavender for about 10 minutes, and begin to relax as you sip and inhale the lovely aromatherapy. “In addition to the active components, the ritual of sipping a cup of warm tea can have a calming effect in and of itself,” adds Jampolis. Note that it does contain caffeine, so Jampolis says you may want to stick to drinking this one during the daytime or reach for decaf if sensitive to caffeine. And while you can certainly enjoy your tea hot, you can also opt for iced green tea as a refreshing way to cool down and de-stress in warmer months. “Try to avoid products with too much sugar as the rise and fall in blood sugar can actually increase anxiousness,” Jampolis warns. Thankfully, most plant bioactives can be taken on a daily or as-needed basis, but it’s important to always chat with your doc before trying out a new supplement and look for options that use science-backed ingredients and doses. Check out mbg’s 15 top picks here.
