Anxiety and Caffeine: Exploring the Link Between Them

If you're accustomed to consuming beverages containing caffeine, you may have noticed that ingesting excessive amounts can lead to feelings of tension and unease. Imagine indulging in a rich cup of coffee after dinner; the result is often a sense of nervousness and discomfort. However, have you ever considered that a seemingly harmless soy latte at 3 PM could also subtly disturb your mental well-being? For individuals with anxiety disorders, this effect may be even more pronounced.

Dr. Susan Bowling, a psychologist at the Cleveland Clinic Women's Health Institute in Worcester, notes, "Overall, caffeine often spells bad news for individuals with anxiety disorders." The reason lies in this potent stimulant naturally found in coffee beans, which triggers anxiety by accelerating bodily functions.

Can Caffeine Really Induce Anxiety?

Dr. Bowling revealed to Health magazine, "The natural effects of caffeine trigger a series of sensations, such as a racing heart, body heat, and increased respiratory rate—all of which are similar to anxiety symptoms. Psychologically, it's difficult for your brain to distinguish whether these sensations are due to caffeine or actual anxiety, as they feel exactly the same."

According to the U.S. National Library of Medicine, caffeine-induced anxiety symptoms include agitation, nervousness, headaches, sweating, and insomnia. The U.S. Food and Drug Administration warns that consuming more than 400 milligrams of caffeine daily (roughly equivalent to four to five cups of coffee) may increase the risk of anxiety and panic attacks for individuals sensitive to caffeine. Caffeine's potency is such that "caffeine-induced anxiety disorder" has been listed as a subcategory in the DSM-5 Diagnostic and Statistical Manual of Mental Disorders.

However, it's worth noting that caffeine affects everyone differently. A 2013 review in the Journal of Caffeine Research pointed out that caffeine is the most commonly consumed psychoactive substance worldwide. Why is there such a difference? "Part of the reason lies in your body structure," explains Dr. Bowling. "Some people can easily handle small amounts of caffeine, while others are extremely sensitive to it. This primarily depends on your genes." Additionally, a 2019 study in the American Journal of Clinical Nutrition found that individuals sensitive to caffeine may metabolize it slower than others, meaning it stays in their bodies longer.

If you find yourself prone to anxiety after drinking coffee, frequent caffeine consumption may trap you in a vicious cycle. "A person may experience an anxiety attack, be unable to sleep due to caffeine-induced anxiety at night, feel sluggish in the morning, and then rely on coffee to boost their energy… and the cycle continues," describes Dr. Bowling.

So, how can you determine if morning coffee is the culprit behind your anxiety? Dr. Bowling suggests conducting a small self-observation study to find out. She notes, "Keep a record of caffeine's effects on you for a week. In addition to noting every cappuccino and latte you drink, also pay attention to other potential sources of caffeine, such as decaf coffee (which still contains a small amount of caffeine), cola, chocolate, over-the-counter pain relievers, energy drinks, and caffeine-containing mint candies or snacks. For the next week, completely abstain from all caffeine while keeping other dietary and activity habits consistent. For individuals with anxiety disorders, they often notice an improvement in their anxiety levels."

How to Reduce Caffeine Intake?

Some people may wish to gradually reduce or limit their caffeine intake to avoid caffeine withdrawal symptoms, such as headaches, fatigue, difficulty concentrating, and irritability. According to a review in the Journal of Caffeine Research, gradually reducing caffeine intake by lowering the dosage can help alleviate these symptoms.

So, if you don't have anxiety, do you still need to reduce your intake of coffee or caffeinated tea for mental health? Lauren Slayton, the founder of Foodtrainers, a private clinic in New York City, and a registered dietitian-nutritionist, says, "It depends on the intake." She explains, "Coffee can definitely give you a mental boost, improve cognitive function, and enhance athletic performance. But too much of anything can be counterproductive."

In summary, while there is no one-size-fits-all standard for caffeine intake, the Johns Hopkins School of Medicine points out that moderate coffee consumption may actually be beneficial for health, including reducing the risk of cardiovascular disease and type 2 diabetes. Slayton recommends, "We advise drinking no more than one to two cups of coffee per day and avoiding inferior sweeteners or creamers."