Can Caffeine Cause Anxiety Symptoms?

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 drinking too much caffeine can contribute to symptoms that tend to be 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 caffeine wake you up?

The caffeine in coffee and other beverages can keep you alert and allow you to focus on things after you consume it. There is evidence that coffee has several health benefits, including improved athletic performance, enhanced cognitive function, and a lower risk of anxiety and depression. 

However, caffeine can also cause other effects, which can be minor or significant, depending on how much you drink and your caffeine tolerance. Caffeine 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. 

Caffeine-induced anxiety disorder

In some cases, caffeine consumption may contribute to the development of an anxiety disorder. Caffeine-induced anxiety disorder is a term that can be used to describe substance/medication-induced anxiety disorder. Caffeine is a stimulant with effects similar to those of other addictive substances, so people who use it can develop a dependency. 

If you believe you’re living with substance/medication-induced anxiety disorder or another mental health condition, a healthcare professional can provide you with screenings and determine whether further testing, a diagnosis, and treatment are necessary.

Whether you have an issue with anxiety and panic or not, there are generally a few safe ways to ingest caffeine:

Limit caffeine consumption

Many people like to enjoy coffee every day, and if you don’t have an issue with caffeine, 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 caffeine when you need it the most (for example, when you have many tasks to finish on a certain day). Consider consuming alternative sources of caffeine—by brewing green tea or using decaffeinated beans, for example—to limit its negative effects.  

Leave it alone before bed

It can be best to stop drinking caffeine 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 caffeine 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 caffeine, 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 caffeine. 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 caffeine 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. 

Consider your other sources of caffeine

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.

You don’t necessarily need to stop drinking caffeinated drinks if you have anxiety. At the same time, you may need to be aware of how much you are drinking and monitor your caffeine intake. Research suggests that healthy adults can drink up to 400 mg of caffeine per day without adverse effects. In some cases, you may need to drink far below this limit when you are experiencing symptoms of panic. 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 caffeine than those who do not experience anxiety. This may be another reason why people with anxiety should generally be cautious when they consume caffeinated drinks and pay special attention to the amount they are drinking.

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 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 (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 caffeine can be a trigger for some with panic disorder. Caffeine may be a substance that people who experience panic disorder may need to abstain from entirely, depending on the severity of their disorder.

There may be ways for you to limit symptoms. These can include various techniques you can introduce into your daily routine, as well as professional treatment options.

Many of the techniques that can help you manage your 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 caffeine
• Get proper rest
• Eat a balanced diet
• Try relaxation techniques

Psychotherapy

People with anxiety, regardless of whether it is caffeine-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.

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. 

Takeaway