Is Coffee Anxiety Real? Understanding The Effects Of Caffeine
Many people drink a cup of coffee for a little boost in the morning, and others count on it to keep them awake at all hours of the day or night. However, coffee typically contains caffeine, and the effects of coffee can lead to symptoms that are very similar to those of anxiety. If you live with an anxiety disorder, you may find it helpful to limit the amount you drink. Be sure to seek professional help if your anxiety symptoms are persistent and affect your daily life. You can connect with a licensed therapist online or in your local area.
How does coffee wake you up from your sleep?
The coffee consumption from drinking coffee and other beverages can keep you alert and allow you to focus. There is evidence that coffee has several health benefits, including improved athletic performance, enhanced cognitive function, and a lower risk of anxiety and depression.
Is coffee anxiety real?
However, coffee can also cause other side effects, which can be minor or significant, depending on how much you drink and your coffee tolerance. Coffee stimulates the sympathetic nervous system, which is responsible for our stress response, creating feelings similar to the common symptoms of anxiety. These potential effects can include things like changes in mood, upset stomach, shakiness, and elevated heart rate. Additionally, when the stimulating effects have worn off, many people experience fatigue.
Effects of caffeine: Coffee-induced anxiety disorder
Created by the American Psychiatric Association, the most recent Diagnostic and Statistical Manual of Mental Disorders (DSM), suggests that coffee-induced anxiety disorder requires further research. However, the statistical manual of mental disorders indicates that, in some cases, coffee consumption may contribute to the development of an anxiety disorder. Coffee-induced anxiety disorder is a term that can be used to describe substance/medication-induced anxiety disorder. Coffee is a stimulant with effects similar to those of other addictive substances, so people who use it can develop a dependency.
Just because coffee can give you the same symptoms does not necessarily mean that it causes anxiety. There may be a limit to how much coffee each person should have per day, and it may be helpful to know your tolerance. If you ingest too much coffee, it may cause you to feel more anxious.
Organizations like the American Psychiatric Association continue to assess the impact of coffee consumption on the development of anxiety disorders. Also, a medically reviewed study confirms that coffee intake increases the risk of anxiety for individuals without an existing mental health disorder. If you believe you’re living with substance/medication-induced anxiety disorder or another mental health condition, a healthcare professional can provide you with advice, diagnosis, or treatment if necessary.
How can I safely drink coffee without experiencing heart palpitations and nervousness?
Whether you have an issue with anxiety and panic or not, there are generally a few safe ways to ingest coffee:
Limit caffeine consumption to lessen effects such as heart palpitations and nervousness
Many people like to enjoy coffee every day, and if you don’t have an issue with coffee, there is usually no problem with you enjoying your daily cup of java. It is typically considered more beneficial, however, to take advantage of the benefits of coffee when you need it the most (for example, when you have many tasks to finish on a certain day). Consider consuming alternative sources of coffee—by brewing green tea or using decaffeinated beans, for example—to limit its negative effects.
Leave it alone before bed or going to sleep
It can be best to stop drinking coffee about ten hours before you go to bed. If you keep drinking it, you may not be able to get high-quality rest. When you do go to sleep, the remnants of coffee in your system can affect your sleeping patterns, and you may not be able to get the sleep you need to thrive the next day.
Give yourself time to wake up
In general, try to wait a bit before you drink coffee, rather than drinking it first thing in the morning. It can be helpful to give your body a chance to wake up before you start offering it coffee. Save it for whenever you feel your energy start to slump a bit, such as mid-morning or once you get to your office.
Wean yourself off it
If you plan to lower your coffee intake or intend to stop drinking it completely, it’s normally best not to stop drinking it cold turkey. You may need to wean off it slowly, considering it can cause withdrawal symptoms in certain circumstances. Slowly reducing the cups of coffee you drink each day can help to mitigate symptoms of coffee withdrawal.
Consider your sources of caffeine other than coffee
If you already drink coffee, consuming energy drinks, sodas, or other caffeinated beverages may lead to elevated anxiety levels. Chocolate, tea, and certain medicines may also contain caffeine, so be sure to read the labels on products.
Can I have coffee if I have a problem with anxiety and stress?
You don’t necessarily need to stop drinking coffee if you regularly experience symptoms of anxiety. At the same time, you may need to be aware of how much you are drinking and monitor your coffee intake. Research suggests that healthy adults can drink up to 400 mg of coffee per day without adverse effects. In some cases, you may need to drink far below this limit when you are experiencing symptoms of panic attacks. It can also be a good idea to drink plenty of water so that you don’t get dehydrated, as dehydration can worsen the effects.
Research suggests that people with anxiety are usually more sensitive to coffee than those who do not experience anxiety. If you regularly experience anxiety and panic attack symptoms, it’s important to pay special attention to the amount of coffee you drink.
What are anxiety disorders?
Most people feel anxious at some point in their lives. It is usually a reaction that your body has when you are stressed or fearful about something, like an upcoming test or project, for example. It can cause you to feel worried, upset, nervous, or panicked.
If you feel like this from time to time, it’s likely nothing to be concerned about. However, if this feeling happens quite frequently or for no apparent reason, you may have an anxiety disorder. These mental disorders are thought to be caused by environmental influences, genetic contributors, and other factors. Here is a look at a couple of the most common types.
Generalized anxiety disorder
Generalized anxiety disorder (GAD) is one type that can occur if someone has been experiencing symptoms regularly for at least six months. GAD can affect every aspect of a person’s life and may lead to changes in their behavior, sleeping patterns, and ability to concentrate.
Panic disorder
Panic disorder usually occurs when a person has panic attacks, particularly those that come on without warning. Panic attacks are sometimes caused by a certain trigger, and it is possible that too much coffee can be a trigger for some with panic disorder. Coffee may be a substance that people who experience panic disorder may need to abstain from entirely, depending on the severity of their disorder. Panic disorder symptoms may include, a racing heart, chills, excessive sweating, trembling, chest pain, and fatigue, among other physical symptoms.
How can I limit my anxiety?
There may be ways for you to limit anxiety symptoms. These can include various techniques you can introduce into your daily routine, as well as professional treatment options.
At-home anxiety and stress management techniques
Many of the techniques that can help you manage your anxiety symptoms are also things that will be beneficial to your overall health. Here are a few things you might try at home:
- Limit alcohol
- Start an exercise plan
- Limit or eliminate coffee
- Get proper rest
- Eat a balanced diet
- Try relaxation techniques
Psychotherapy
People with anxiety, regardless of whether it is coffee-induced anxiety, may benefit from therapy. Cognitive-behavioral therapy, in particular, can be highly effective when it comes to alleviating anxiety.
This type of therapy can be done in person or online. Some people prefer discussing potentially vulnerable topics in person, while others prefer the convenience of online therapy, which can empower them to get professional help from home. Today, you can receive compassionate care, medical advice, a formal diagnosis, or treatment for various conditions online.
Online therapy has been thoroughly researched, and the results can be encouraging. A recent study found that individuals undergoing online cognitive behavioral therapy or acceptance commitment therapy typically made positive mental health gains. Online therapy is also supported by credible institutions like the American Psychiatric Association.
Takeaway
Before you reach for that cup of coffee, you should know that there is a chance that coffee-induced anxiety symptoms may occur. If you experience anxiety and panic, you may need to watch your coffee intake closely. If you have symptoms that negatively impact your life, even without coffee, it can be important to seek knowledgeable advice, diagnosis, or treatment. One way to do so can be to connect with a licensed therapist through an online therapy platform.
Can caffeine trigger a panic attack or worsen anxiety?
Some studies suggest that higher doses of caffeine may worsen anxiety and are more likely to induce panic attacks in people with panic disorder. The study examined caffeine intake equaling five cups of coffee, which can come from other caffeinated drinks besides coffee. The researchers noted that caffeine induced anxiety in many participants.
Why does caffeine give me panic attacks?
Studies indicate that caffeine may have a negative effect on anxiety and increase the risk of someone having panic attacks, especially in connection with excessive caffeine consumption. One reason for caffeine induced anxiety is that caffeinated drinks may target biological and psychological mechanisms related to panic disorder.
Does caffeine cause anxiety and depression?
While caffeine is associated with worsening anxiety, the way caffeine works on depression symptoms may be more complex. For example, findings have indicated that caffeine content reduced risk of depression when used in moderate amounts. This possible positive effect of caffeine, which is considered generally safe in small doses, may stimulate dopamine, which is linked with pleasure and motivation.
How long does caffeine anxiety last after drinking coffee?
The effects of coffee can depend on how much caffeine you have consumed and your particular sensitivity to the substance. For example, the time it takes for half the amount of caffeine to be eliminated from your body, which is known as its half life, is usually between 2-12 hours.
Is coffee good for anxiety and depression, and what are caffeine's health benefits?
Caffeine is a central nervous system stimulant, which has been shown to affect sleep, arousal, and anxiety. While higher amounts of caffeine have been shown to increase anxiety—even in those without an anxiety condition—moderate amounts of caffeine may help alleviate depression symptoms. Caffeine is noted for being a powerful stimulant with potential anti-inflammatory and antioxidant effects. Moreover, caffeine can provide an energy boost, protect against cardiovascular disease,and stimulate weight loss. It is further associated with improving athletic performance and aiding concentration, among its potential benefits. Findings also indicate that drinking coffee does not necessarily cause high blood pressure in those who regularly drink coffee but may raise blood pressure in those who are more sensitive or less used to it. However, high doses of caffeine are linked with detrimental effects, such as sleep disturbances. When drinking regular coffee, it's also helpful to consider brewing methods, as filtered coffee (unlike unfiltered coffee) can help eliminate compounds linked with increasing unhealthy cholesterol levels.
How to calm down coffee anxiety after too many cups of coffee?
While it can be distressing to experience anxiety after caffeine use, it may be helpful to remember that its effects will pass. Meanwhile, you might try drinking plenty of water, practicing deep breathing, going for a walk, and eating a healthy meal. People also differ in how they metabolize caffeine, so how long the effects of caffeine stay in the body varies.
Is quitting caffeine worth it if you have type 2 diabetes?
Caffeine is linked with a lower risk of developing type 2 diabetes. However, if you have anxiety-related conditions, such as caffeine-induced anxiety disorder, or are taking certain medications, avoiding caffeine may be recommended. Many people find it challenging to avoid caffeine, however. Caffeine use disorder refers to a condition in which one finds it difficult to control their caffeine consumption in spite of its adverse effects.
Can caffeine calm you down?
Caffeine is considered a psychoactive drug. In low doses, caffeine has been found to possibly reduce anxiety and elevate one's mood. However, even moderate amounts of caffeine may increase anxiety and mimic symptoms of anxiety. Caffeine can also cause sleep disturbances by interfering with a brain chemical called adenosine, which helps a person fall asleep. Moreover, caffeine consumption can also lead to a vicious cycle, where one may rely on it to maintain energy levels and increase performance, only to experience withdrawal symptoms when they reduce or avoid their regular caffeine intake.
How much coffee is OK for anxiety?
Caffeine and other stimulants induce physiological responses, such as a faster heart rate and jitteriness, and is also associated with raising the risk of anxiety. Moreover, it can mimic anxiety symptoms among those without an anxiety disorder. However, the amount of caffeine that may prompt anxiety symptoms can vary among individuals. Researchers have found that the equivalent of five cups of coffee may induce panic attacks in those with panic disorder. Caffeine withdrawal, however, presents its own symptoms, such as headaches, sleepiness, and difficulty concentrating.
What to drink instead of coffee if you have anxiety and other physical and mental health concerns?
Beverage caffeine intakes can include soft drinks, energy drinks, and regular coffee. One alternative to caffeine might be to drink decaffeinated coffee. Decaf coffee has many of the protective benefits of regular coffee. Other alternatives might include herbal tea, hot chocolate, kombucha, yerba mate, and lemon water.
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