Green Tea for a Calmer Mind: A Sip Toward Mental Wellness

Nichole Dandrea-Russert
May 18, 2020
3 min read

Updated: Jun 9

May is Mental Health Awareness Month—a perfect time to check in with yourself and reflect on the little things that can support your emotional well-being. From staying active and connecting with loved ones to nourishing your body with wholesome foods, small daily habits can make a big difference. One simple, soothing ritual I rely on is drinking green tea.

Sure, there’s comfort in curling up with a warm mug, but green tea offers more than just cozy vibes. It's brimming with plant-powered compounds that have been shown to support cognitive function, promote calm, and even lift your mood. Let’s explore green tea for a calmer mind—and how you can easily enjoy its benefits.

What is Green Tea?

Green tea comes from the Camellia sinensis plant, just like black and oolong teas. The difference lies in the processing: green tea leaves are quickly steamed or pan-fired after harvesting, preserving more of their natural compounds. The result is a delicate, grassy flavor and a drink that has been treasured for centuries for its health-promoting properties.

Green tea is widely available as:

Tea bags or loose-leaf tea
Powdered matcha
Ready-to-drink blends (though these can be less beneficial—more on that below)

Green Tea for a Calmer Mind

Green tea is often referred to as a “functional beverage”—and for good reason. It's packed with powerful compounds that work synergistically to support brain health and mental well-being.

Key Compounds That Help You Feel Better

Epigallocatechin gallate (EGCG): This antioxidant-rich catechin has calming and neuroprotective effects. EGCG may reduce stress, enhance memory, and support brain function by fighting inflammation and oxidative stress.
L-Theanine: A naturally occurring amino acid, L-theanine promotes relaxation without drowsiness. It helps reduce anxiety, tension, and improves sleep quality. When paired with caffeine—as it is in green tea—it’s especially effective at enhancing alertness and focus while still promoting calm.
Caffeine: In moderate amounts, caffeine can increase energy, improve mood, and support motivation and concentration. The combination of caffeine and L-theanine in green tea offers a smoother, more sustained lift than coffee.

Together, these compounds make green tea a powerful (and gentle) ally for your mind.

Matcha: The Mighty Green Tea Powder

Matcha is a vibrant green powder made from finely ground whole tea leaves. Because you’re consuming the entire leaf, it offers a more concentrated dose of nutrients—especially EGCG and L-theanine.

You’ll often find matcha in lattes, smoothies, baked goods, and desserts. But the simplest way to enjoy it? As a traditional hot beverage.

How to Make a Simple Matcha Green Tea

You’ll need:

Small bowl or mug
Fine mesh sifter
Whisk (a bamboo chasen is traditional, but a small kitchen whisk works too)

Ingredients:

½ to 1 tsp matcha powder
2–3 oz hot water (just under boiling, ~175°F)
Optional: more hot water or plant milk to taste

Instructions:

Sift the matcha powder into your cup to prevent clumps.
Add the hot water and whisk in a zigzag motion until frothy and smooth.
Add more water or warmed plant-based milk for a milder drink.
Sip and enjoy your calm, focused boost.

Extra Tips to Enjoy Your Tea Time

Too bitter? Try a shorter steeping time (1–2 minutes max), lower the water temperature, or add a squeeze of lemon, a sprig of mint, or a dash of cinnamon.
Add a creamy twist: A splash of oat, almond, or soy milk can mellow the flavor beautifully. Add a touch of maple syrup or stevia for sweetness.
Don’t love it hot? Green tea works well in smoothies or as a base for iced teas and wellness drinks.
Eat your tea: Stir matcha into oatmeal, whisk into sauces, or bake it into energy balls and muffins for a nutritious twist.
Skip the bottled stuff: Bottled green teas often contain added sugars and fewer antioxidants. Brew it fresh whenever possible.

What small ritual supports your mental health today? Whether it’s tea time, a walk in the sunshine, or journaling before bed, every act of care adds up. Your mind—and body—will thank you.