Everyday comfort, one steep at a time.
When discomfort strikes—be it cramps, fatigue, headaches, or a restless gut—nature has your back. This guide gathers the most grounding, soothing, and energizing herbal tea recipes for acute wellness support, drawing from both traditional folk practices and our California Earthwise women’s wellness series.
Think of this as your herbal first-aid cabinet in tea form. From sudden symptoms to gentle daily care, these blends offer slow-sipped relief in every cup.
☕ How to Use This Guide
- Each recipe makes one serving (8 oz).
- All measurements are in tablespoons/teaspoons.
- Use dried herbs unless otherwise noted.
- Steep covered to retain potency.
- Customize based on need—your body will tell you.
🔥 Digestive + Internal Relief
1. Smooth Flow Tea (Constipation Relief)
- 1 tsp anise seed
- 2 tbsp roasted dandelion root
- Optional: ½ tsp fennel or slippery elm
Steep in 8 oz hot water for 10–15 mins. Strain. Sip slowly.
Dandelion stimulates liver and gut; anise and fennel gently get things moving.
2. Still Waters Tea (Diarrhea Relief)
- 1 tbsp raspberry leaf
- 1 tbsp dried bilberry
Steep 10–15 mins. Strain. Best served warm.
Raspberry leaf tones the gut; bilberry tightens and calms.
3. Tummy Calm Tea (Digestive Distress)
- 1 tbsp fennel seed
- 1 tbsp peppermint
- 1½ tsp chamomile or yarrow
Steep 10–15 mins, strain, and sip after meals.
Eases spasms, reduces gas, supports overall digestion.
4. Marshmallow + Slippery Elm Gut Tea
- 1 tsp marshmallow root
- 1 tsp slippery elm
Combine with warm water, stir, and let sit 10–15 mins. Sip slowly.
Soothes inflammation and supports gut lining repair.
⚡ Energy, Fatigue & Mental Focus
5. Clear Coast Wake-Up Brew (Fatigue)
- 1 tbsp rosemary
- 1 tbsp ginseng root
- Optional: ½ tsp peppermint
Steep 15 mins. Strain and sip slowly.
Rosemary awakens clarity; ginseng revives your system.
6. Fog Cutter Migraine Relief Tea
- 2 tbsp dong quai
- 1 tbsp peppermint
- 1 tbsp lavender
Steep 15 mins. Strain and sip in low light.
For early migraine stages—balances hormones and eases sensitivity.
7. Gotu Kola + Rosemary Brain Clarity Tea
- 1 tsp gotu kola
- 1 tsp rosemary
Steep 10–12 mins. Strain and sip warm.
Uplifts foggy minds and improves circulation to the brain.
🧠 Nervous System & Mood
8. Still Waters Tea (Hyperactivity / Restlessness)
- 1 tbsp lemon balm
- 1 tbsp spearmint
Steep 10–15 mins. Strain.
Safe for all ages. Calms and clears overactive energy.
9. Skullcap + Passionflower Peaceful Nerves Tea
- 1 tsp skullcap
- 1 tsp passionflower
Steep 10–15 mins. Sip before bed.
Reduces overwhelm, mood swings, and mental tension.
10. Vitex + Chamomile Cycle Harmony Tea
- 1 tsp vitex berry
- 1 tsp chamomile
Steep 10–12 mins. Sip daily in the morning.
Supports emotional steadiness and hormonal rhythm.
🌸 Women’s Wellness + Menstrual Relief
11. Chamomile Cramp Comfort Tea
- 1 tbsp chamomile
- 1 tsp ginger
Steep 10 mins. Strain and sip warm.
Soothes uterine spasms and digestion.
12. Ginger + Fennel Cycle Ease Tea
- 1 tsp ginger root
- 1 tsp fennel seed
Steep 10 mins. Strain and drink warm.
Relieves bloating and menstrual tension.
13. Canyon Ease Pain Tea (Cramps + General Pain)
- 1 tbsp peppermint
- 1 tbsp cramp bark
- 1 tbsp valerian root
Steep 15 mins. Strain and enjoy.
Targets pain gently with antispasmodic action.
🫁 Respiratory & Head Support
14. Open Airways Tea (Respiratory Congestion)
- 1 tbsp rosemary
- 1 tbsp lungwort
- 2 tbsp white horehound
Steep 10–15 mins. Breathe in steam. Sip slowly.
Opens lungs, clears phlegm, and supports bronchial strength.
15. Coastal Breeze Headache Tea
- 1 tbsp lavender
- 1 tbsp peppermint
- Optional: ½ tsp rosemary
Steep, strain, and sip while resting.
Eases muscle tension and improves circulation to the head.
16. Shade Tree Cooling Tea (Fever)
- 1 tbsp yarrow
- 2 tbsp lemon peel
- Optional: ½ tsp feverfew
Steep 15 mins. Strain and sip warm.
Encourages healthy sweating and body temperature balance.
💧Urinary & Immune Support
17. Clear Creek Tea (UTI)
- 1 tbsp dried cranberry
- 2 tbsp horsetail
Steep 15 mins. Drink warm or cool.
Flushes urinary tract and supports bladder health.
18. Balance Within Brew (Yeast Infections)
- 1 tbsp rosemary
- 1 tbsp thyme
- Optional: ½ tsp cinnamon or sage
Steep 10–15 mins. Sip 1–2 cups daily.
Antifungal + flora balancing support.
🐛 Parasites + Cleansing
19. Desert Cleanse Tea (Worms)
- 1 tbsp hops flower
- 2 tbsp white horehound
- Optional: ½ tsp thyme
Steep 10–15 mins.
Drink 4 times/day for 2 weeks during cleanse.
Traditional parasite expeller and gut reset.
💛 Cooling & Menopause Support
20. Sage Cooling Tea (Menopause, Hot Flashes, Overheat)
- 1 tbsp sage
- 1 tsp peppermint
Steep 8–10 mins. Cool and sip slowly.
Sage clears heat and balances internal temp.
🫀 Circulatory & Emotional Heart
21. Hawthorn + Hibiscus Syrup (Bonus Elixir)
- 1 cup hawthorn
- 2 tbsp hibiscus
- 4 cups water + 1 cup honey
Simmer 30–40 mins. Strain. Stir in honey. Store chilled.
Strengthens heart health + emotional grounding.
🌿 Coastal Wellness Brew
At the first sign of sniffles, scratchy throat, or fatigue
You’ll need:
- 1 tsp elderflower
- 1 tsp yarrow
- 1 tsp ginger root
- ½ tsp cinnamon chips
- ½ tsp peppermint
- ½ tsp cardamom
- ¼ tsp licorice root
To make:
Combine herbs in a pot with 1.5 cups water. Bring to a gentle boil, reduce heat, and simmer 10–15 minutes. Strain and sip hot. Drink 1–3 cups daily at first sign of illness.
Helpful tip: Add raw honey and lemon to boost throat support.
Folk wisdom: A tea that rises with the tide—swift, warming, and sweeping out what doesn’t belong.
🌿 Golden Immunity Brew
Immune defender during active cold or flu symptoms
You’ll need:
- 1 tsp elderberries
- 1 tsp echinacea root
- 1 tsp astragalus root
- ½ tsp ginger root
- ½ tsp cinnamon chips
To make:
Simmer all herbs in 2 cups water for 20 minutes. Cover, steep another 5 minutes, strain, and drink warm. Up to 2x daily for no more than 5 days.
Helpful tip: Add goji berries or a splash of orange juice for vitamin C support.
Folk wisdom: This is the golden armor blend—crafted for battle, meant to be retired after the fight.
🌿 Inner Glow Candida Tea
Short-term cleanse for yeast overgrowth and gut rebalancing
You’ll need:
- 5 tsp pau d’arco bark
- 2 tsp mint
- 2 tsp milky oat tops
- 1 tsp calendula
- 1 tsp fennel
- ½ tsp ginger
- ½ tsp cinnamon
To make:
Simmer pau d’arco in 2 cups of water for 15 minutes. Add remaining herbs, cover, and steep 10 minutes more. Strain and drink 1–2 cups per day for 3–5 days during dietary cleansing.
Helpful tip: Pair with low-sugar meals and probiotics for full effect.
Folk wisdom: A blend for quiet clarity—clearing the fog so the glow can return.
🌿 Mountain Respiratory Relief
Opens up the chest, clears congestion, eases breath
You’ll need:
- 1 tsp mullein
- 1 tsp thyme
- 1 tsp eucalyptus
- ½ tsp licorice root
To make:
Combine herbs in 1.5 cups water. Bring to a boil, then simmer 10–12 minutes. Strain well (especially for mullein fuzz) and sip warm. Drink up to 3x daily during respiratory distress.
Helpful tip: Breathe the steam while it brews to double up on support.
Folk wisdom: Like standing in high mountain air—expansive, sharp, and full of space.
🌿 Sierra Lung Soothe Tea
Soothes dry cough, inflammation, and irritated lungs
You’ll need:
- 1 tsp eucalyptus leaf
- 1 tsp fennel seed
- 1 tsp ginger root
- 1 tsp peppermint
- ½ tsp hyssop
- ¼ tsp elecampane root
- ¼ tsp licorice root
To make:
Simmer all ingredients in 1.5 cups water for 15 minutes. Cover, strain, and sip warm. Use for up to 5 days, 1–2x daily.
Helpful tip: Add a spoonful of honey to ease throat and support immunity.
Folk wisdom: This blend is a canyon echo—opening your airways and letting breath echo clean and clear.
🌿 Wild Gut Flow
Relieves occasional constipation or sluggish digestion
You’ll need:
- 2 tsp senna leaf
- 2 tsp peppermint
- 2 tsp fennel
- 1 tsp cinnamon
- 2 dried prunes
- 1 tbsp fresh grated ginger (per cup)
To make:
Combine herbs and prunes in a French press or teapot. Pour 8 oz hot water over them and steep for 15–20 minutes. Strain and drink before bedtime.
Helpful tip: Use only as needed. Discontinue use once bowel movements return to normal.
Folk wisdom: A no-nonsense tea for when things need to move along.
🌿 Starry Night Sleep Tea
For insomnia, restless nights, or sleep disrupted by stress
You’ll need:
- 2 tsp valerian root
- 1 tsp kava
- 1 tsp linden
- 1 tsp mint
- 1 tsp passionflower
- ¼ tsp hops
- ¼ tsp nutmeg
To make:
Steep 1 tbsp of the blend in 10 oz boiling water for 10 minutes, covered. Strain and sip 30–60 minutes before bed.
Helpful tip: Not for daytime use. May cause drowsiness.
Folk wisdom: This blend invites sleep, not by force, but by gentle surrender.
🌿 Canyon Heart Tea
For calming sudden spikes in blood pressure or tension
You’ll need:
- 1 tsp hawthorn berry
- 1 tsp hawthorn leaf + flower
- 1 tsp hibiscus
- 1 tsp linden
- ½ tsp cinnamon chips
- ½ tsp dried orange peel
To make:
Simmer berries first in 1.5 cups water for 15 minutes. Add the rest of the herbs, remove from heat, and steep covered for another 10 minutes. Strain and sip slowly.
Helpful tip: Use in moments of emotional overwhelm or during high-stress periods.
Folk wisdom: Just like canyon walls slow the wind, this tea slows the heart with grace.
🌿 Final Words
This guide honors your body’s voice—whether it’s a whisper or a cry for help. Each recipe is here to offer a moment of stillness, healing, and reconnection to what your body already knows: how to heal.
📌 Want to make this printable or build a seasonal care box from these blends? Let us know in the comments.
Until then—breathe in. Sip slow. Trust your roots.