Mocktails for Anxiety and Relaxation
When I first heard the term “mocktails,” I’ll admit, I was a little skeptical. My initial thought was that it was just pouring margarita mix into a glass—minus the tequila—which seemed a bit pointless. But fast forward to my thirties, and I’ve realized that alcohol just doesn’t sit well with me anymore, especially in the evening. That’s when I discovered the magic of herbal mocktails—refreshing, flavorful drinks that not only help me unwind but also promote better sleep. Over the past year, I’ve experimented with a variety of mocktail recipes tailored to different needs, and now, I’m excited to share my favorites with you.
Mocktails for anxiety and Stress
The Calming Duo: Lemon Balm & Ashwagandha
When it comes to creating a natural, soothing drink that combats stress and anxiety, combining lemon balm and ashwagandha in a mocktail is a powerful choice. These two herbs work in harmony to help calm the mind, promote relaxation, and restore balance to the body.
Lemon Balm: A Gentle Calming Herb
Lemon balm, a member of the mint family, has been used for centuries for its calming and mood-lifting properties. It’s known for its ability to reduce anxiety and relieve stress, often promoting a sense of tranquility without the heavy sedative effects of stronger herbs. The active compounds in lemon balm, such as rosmarinic acid, have been shown to help regulate neurotransmitters like GABA and serotonin, which play key roles in mood regulation and relaxation.
Ashwagandha: The Stress-Relieving Adaptogen
Ashwagandha, an adaptogenic herb used in traditional Ayurvedic medicine, works a bit differently than lemon balm, but its effects are equally powerful when it comes to stress relief. Adaptogens like ashwagandha help the body respond to stress more effectively by regulating cortisol levels (the stress hormone) and supporting overall adrenal function. This means that ashwagandha doesn't just calm the mind—it helps the body manage stress more resiliently over time.
Numerous studies have shown that ashwagandha can significantly reduce feelings of anxiety by balancing cortisol levels and promoting a sense of mental clarity. By lowering stress and enhancing mood stability, it helps to create a more grounded and relaxed state of being.
Lemon Balm & Ashwagandha Mocktail Recipe
Ingredients:
Lemon balm tincture (Varies based on brand, but I typically add 2 droppers full. See bottle’s instructions)
Ashwagandha tincture (Varies based on brand, but I typically add 2 droppers full. See bottle’s instructions)
1–2 teaspoons honey or maple syrup (or sweetener of your choice)
Juice of 1/2 lemon
1/2 cup sparkling water (or more to taste)
Ice cubes
Fresh lemon slices (for garnish)
A few sprigs of fresh mint for garnish
Optional: CBD
Other options: Spindrift or sparkling water mixed with cranberry juice or orange juice.
De-stress with Kava and Holy Basil
Why Kava Reduces Anxiety and Stress:
GABA Modulation: Kava enhances GABA activity in the brain, promoting relaxation and reducing anxiety without the sedative effects of stronger medications.
Anxiolytic Effects: Kava directly reduces symptoms of anxiety by calming the nervous system, helping with both mental and physical tension.
Muscle Relaxation: Kava eases muscle tightness often caused by anxiety, adding to its stress-relieving benefits.
Mood-Boosting: Kava has a positive effect on mood, reducing nervousness and promoting emotional stability without creating dependency.
NOTE: Kava can have a negative effect on the liver if you consume it too often.
Why Holy Basil (Tulsi) Reduces Anxiety and Stress:
Adaptogen: Holy Basil helps the body adapt to stress, balancing cortisol levels and supporting stress resilience.
Cortisol Regulation: It lowers elevated cortisol levels, reducing physical and emotional stress.
Calming Effects: It has mild sedative properties, easing anxiety and helping with restlessness and mental fatigue.
Mental Clarity: Holy Basil improves focus and cognitive function, helping manage stress without feeling overwhelmed.
Kava & Holy Basil Citrus Cooler Recipe
Ingredients:
Kava root tincture (Varies based on brand, but I typically add 2 droppers full. See bottle’s instructions)
Holy Basil (Tulsi) tincture (Varies based on brand, but I typically add 2 droppers full. See bottle’s instructions)
1 tbsp fresh lime juice (or juice of 1/2 lime)
1/2 oz fresh orange juice (or juice of 1/2 orange)
1/2 cup coconut water (for hydration and a tropical flair)
1/2 cup sparkling water (or club soda)
1 tsp honey or agave syrup (optional, for sweetness)
Ice cubes
Lime and orange slices for garnish
Fresh basil leaves or mint (optional, for garnish)
Optional: CBD
Other options: Spindrift or sparkling water mixed with cranberry juice or orange juice.
Other herbs that reduce stress: CBD, Lavender, Valerian Root, Rhodiola Rosea
Mocktails for SLEEP AND RELAXATION
The SLEEP Duo: CHAMOMILE & PASSIONFLOWER
Chamomile: The Gentle Sleep Inducer
Chamomile has been used for centuries as a gentle, natural remedy to promote relaxation and sleep. The active compound in chamomile, apigenin, binds to specific receptors in the brain, producing a mild sedative effect that helps to calm the nervous system. Chamomile is not only soothing for the body but also eases mental tension, making it easier to relax and unwind at the end of the day.
Anxiety Reduction: Chamomile's mild sedative properties help calm anxiety, which is often a key factor in insomnia or restless sleep.
Muscle Relaxation: It can also relieve mild muscle tension, which may help improve comfort while trying to fall asleep.
Chamomile’s gentle, soothing effects are perfect for those looking for a mild sleep aid without the strong sedative effects of other herbs or medications. It works gradually, promoting a relaxed state that’s conducive to sleep.
Passionflower: The Stronger Relaxant
Passionflower (Passiflora incarnata) is another powerful herb commonly used to treat anxiety and sleep disturbances. While chamomile works on a more subtle level, passionflower is a bit more potent, making it a great complement to chamomile.
The key active compounds in passionflower, such as flavonoids and harmala alkaloids, act as natural sedatives, helping to lower stress levels and anxiety, reduce muscle tension, and promote a state of calm. Passionflower is often used specifically for insomnia and anxiety because it is believed to increase GABA (gamma-aminobutyric acid) levels in the brain, which are responsible for calming the nervous system and promoting relaxation.
Stronger Anxiety Relief: Passionflower is particularly effective for those who experience insomnia due to anxiety, as it helps to quiet the mind and relieve mental restlessness.
Deepening Sleep: By increasing GABA activity, passionflower not only helps you relax but may also improve the depth and quality of your sleep, making it easier to stay asleep throughout the night.
Hibiscus, Chamomile & Passionflower Nighttime Mocktail Recipe
A tangy and floral mocktail that’s vibrant, soothing, and great for winding down.
Ingredients:
Chamomile tincture (Varies based on brand, but I typically add 2 droppers full. See bottle’s instructions)
Passionflower tincture (Varies based on brand, but I typically add 2 droppers full. See bottle’s instructions)
1/4 cup hibiscus tea (brewed and cooled, or hibiscus concentrate)
1 tbsp honey or maple syrup (optional)
Juice of 1/2 lime
1/2 cup sparkling water
Ice cubes
Fresh mint or lime slices (for garnish)
Optional: CBD
Other options: Spindrift or sparkling water mixed with cranberry juice or orange juice.
Other herbs that promote sleep and relaxation: L-Theanine, CBD, Valerian Root, Lavender
Why Melatonin Isn't Always the Best Choice for Sleep
Melatonin is a hormone that helps regulate the sleep-wake cycle, but it’s not necessarily the best solution for everyone. Here’s why:
It’s Not a Sleep-Inducing Hormone: Melatonin signals the body that it’s time to sleep, but it doesn’t actually make you fall asleep. If your sleep issues are caused by factors like stress, anxiety, or discomfort, melatonin alone may not address the root causes of your insomnia.
It Doesn’t Address Underlying Issues: Melatonin supplements are often used to adjust the body's internal clock (like for jet lag or shift work), but they don't address more complex sleep disturbances. For chronic insomnia or anxiety-related sleep issues, herbs that promote relaxation and balance stress hormones, like Passionflower, Chamomile, or Ashwagandha, may be more effective.
Potential Side Effects: While melatonin is generally considered safe for short-term use, it can cause side effects in some people, including drowsiness the next day, headaches, and digestive issues. Additionally, long-term use may interfere with the body’s natural production of melatonin, disrupting the sleep-wake cycle further.
Timing and Dosage Sensitivity: Melatonin needs to be taken at the right time and in the right dose for it to be effective, which can vary greatly from person to person. Taking too much or at the wrong time can disrupt your sleep rather than improve it.
Lack of Sleep Quality Improvement: While melatonin can help you fall asleep faster, it doesn’t necessarily improve sleep quality. Herbs like Valerian Root or Lavender work by calming the nervous system, allowing for deeper, more restorative sleep, rather than just signaling to the body that it’s time to sleep.
Additional Notes:
These herbal mocktails can be as simple or as elaborate as you like. On any given day, I mix up different combinations depending on what I’m in the mood for or what my body needs—switching it up to get the most out of the herbs. For a quick and easy base, I usually go with Spindrift or sparkling water with a splash of cranberry juice. Ginger beer is also a great option when I want something a little more flavorful. These drinks are the perfect way to unwind in the evening.
For an extra relaxation boost, you can add magnesium tincture or powder to your mocktail for some muscle relaxation and stress relief. In colder months, I love mixing up a cozy mug of chamomile tea or a cup of hot cocoa (real cocoa powder) with maple syrup—both are great for promoting relaxation and warmth.
Creating a relaxing bedtime routine is essential for a good night's sleep. Try to avoid using your phone and instead opt for activities that don't involve screens, like watching a calming show, reading a book, or doing something creative like art or writing. I also find it helps to steer clear of food right before bed, and if you have trouble sleeping, no alcohol after 6:30pm can make a big difference. To enhance your sleep environment, consider using a sound machine and keeping the room dark—it may sound simple, but these adjustments can really help you sleep more peacefully through the night.
