If someone has a pattern of anxious response, it is plausible that the physiological response to caffeine consumption can mirror or instigate anxiety symptoms.1 There are studies that show a relationship between caffeine and anxiety. It’s a good idea to pay close attention to your body and adjust your intake to avoid unpleasant side effects.
Find a supportive therapist who can help with anxiety.
BetterHelp has over 20,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $65 per week. Take a Free Online Assessment and get matched with the right therapist for you.
Caffeine & Anxiety
Anxiety is a sense or feeling that you are not safe, characterized by excessive worry even when there is little or no danger.2
When a psychoactive drug, such as caffeine, is introduced into the body, physiological changes in heart rate and blood pressure may lead to symptoms of anxiety for some people. In general, high doses of caffeine intake can instigate a variety of effects such as anxiety.4
Caffeine can cause symptoms of anxiety for some people who do not have an anxiety disorder. If a person notices this, they could benefit from decreasing or stopping their caffeine intake. Caffeine doesn’t cause anxiety for everyone, so if someone doesn’t notice anxiety after consuming caffeine, they don’t need to worry about it.
Can Caffeine Cause Anxiety?
Daily caffeine consumption is associated with higher levels of anxiety.5 A correlation was shown between sweetened, caffeinated sodas and not caffeinated teas or coffee.5 Can caffeine cause anxiety? A more accurate response is that additional studies are needed. While it is not clear that caffeine consumption causes anxiety, it is apparent that sweetened, caffeinated soda correlates to higher levels of anxiety. Individuals prone to anxious symptoms or panic attacks should minimize caffeine, or possibly avoid it completely.
Signs Of Caffeine-Induced Anxiety
It can be challenging to differentiate between symptoms caused by caffeine intake and anxiety. Caffeine can trigger symptoms that are the same as anxiety.
Some of the caffeine-induced symptoms that may resemble anxiety include:
- Restlessness
- Nervousness
- Irritability
- Dysphoria
- Insomnia
- Excitement
- Psychomotor agitation
Common symptoms of anxiety include:
- Rapid heartbeat
- Restlessness
- Inability to concentrate
- Shortness of breath
- Persistent worry
- Tremors
- Upset stomach
How Much Caffeine Is Too Much?
In general, individuals are encouraged to consume less than 400 mg per day of caffeine. This is equivalent to between four and five cups of coffee. Caffeine consumption over 400 mg correlates to side effects that can cause problems physiologically, academically, and emotionally.4, 6, 7
There are some individuals who would benefit from a more moderate consumption of caffeine (less than 400 mg) each day. However, some people are advised to maintain lower levels on caffeine in their day. Pregnant women are encouraged to consume no more than 300 mg of caffeine per day. Caffeine does cross the placenta.8 Guidelines for caffeine consumption are general and can vary for individuals. It is best to seek the direct advice of a medical doctor for unique needs.
Options For Anxiety Treatment
Talk Therapy – Get help from a licensed therapist. Betterhelp offers online therapy starting at $65 per week. Free Assessment
Psychiatry for Anxiety – Looking for anxiety treatment that prioritizes you? Talkiatry can help. Find an in-network psychiatrist you can see online. Get started with our short assessment. Visit Talkiatry
High Caffeine Products
Did you know that more than 60 plants contain caffeine? Caffeine is often associated with coffee or caffeine-laden energy drinks. However, many foods and drinks have some naturally occurring amounts of caffeine. These include chocolate, decaf tea or coffee, some types of chewing gum, guarana, and yerba drinks.6 As with caloric intake in general, attentiveness is key. It may otherwise be easy to lose track of how much caffeine you are consuming throughout the day. Consider these foods and drinks with their correlated caffeine content.
Beverage/Food | Caffeine Content (mg/fluid ounce) |
Regular Ground Coffee | 100 mg/8 oz |
Decaf Coffee | 1-50 mg/4.4 oz |
Starbucks’ Grande Blonde Roast | 360 mg/16 oz |
Green Tea | 30-50 mg/8 oz |
Red Bull | 80 mg/8.4 oz |
Starbucks’ Hot Chocolate | 25 mg/16 oz |
Dark Chocolate | 24 mg/1 oz |
Soda | 40 mg/20 oz |
Milk Chocolate | 45 mg/3.5 oz |
The next time you reach for a snack or meal item, check the label to see how much caffeine you are ingesting. For individuals who are working towards managing anxiety symptoms, a simple food diary might help to manage daily caffeine intake.
Alternatives To Caffeine
If some of your favorite drinks or snacks contain caffeine, you might consider alternatives to caffeine. Alternatives to caffeinated drinks include clear sodas that are caffeine-free. Sprite, Gingerale, and decaffeinated teas are all options for caffeinated beverages. Many herbal teas are caffeine-free, but checking the label is the only way to ensure caffeine content. Remember, decaffeinated items still have trace amounts of caffeine, but the amount is substantially lower. Take the decaf brewed coffee, which ranges between two and one hundred milligrams of caffeine per eight ounces. Most decaffeinated drinks contain some caffeine, but there are also caffeine-free drinks that don’t contain any caffeine at all.
When To Get Professional Support
Consider seeing a counselor, sometimes referred to as a psychotherapist, when anxiety symptoms get in the way of routine functioning. If you find yourself missing school or work due to anxiety, this is a signal that it is time to get help. Early symptoms may be sleeplessness and moments of panic. A qualified therapist, whether online or in-person, will be highly skilled in applying Cognitive Behavior Therapy (CBT) for anxiety or Dialectic Behavior Therapy (DBT) for anxiety to treat anxiety or anxiety-related issues. You can try an online directory to find someone who might be able to help. Other forms of therapy are available, and a specialist in anxiety can support clients with a tailored or eclectic approach.
Psychiatrists are also options for some individuals who would like to consider medicinal or pharmaceutical methods of treatment. Medication management is available through online psychiatrist options as well as in-person. Individuals may choose a medicated approach initially to alleviate symptoms associated with anxiety quickly.
In My Experience
Additional Resources
To help our readers take the next step in their mental health journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy is compensated for marketing by the companies included below.
Talk Therapy
Online-Therapy.com – Get support and guidance from a licensed therapist. Online-Therapy.com provides 45 minutes weekly video sessions and unlimited text messaging with your therapist for only $64/week. Get Started
Virtual Psychiatry
Hims / Hers If you’re living with anxiety or depression, finding the right medication match may make all the difference. Connect with a licensed healthcare provider in just 12 – 48 hours. Explore FDA-approved treatment options and get free shipping, if prescribed. No insurance required. Get Started
Anxiety Newsletter
A free newsletter from Choosing Therapy for those impacted by anxiety. Get helpful tips and the latest information. Sign Up
Learn Mindfulness, Meditation, & Relaxation Techniques
Mindfulness.com – Change your life by practicing mindfulness. In a few minutes a day, you can start developing mindfulness and meditation skills. Free Trial
Choosing Therapy Directory
You can search for therapists by specialty, experience, insurance, or price, and location. Find a therapist today.
Online Anxiety Test
A few questions from Talkiatry can help you understand your symptoms and give you a recommendation for what to do next.
How Does ERP Help With Intrusive Thoughts?
Obsessive compulsive disorder (OCD) is a psychiatric condition marked by the presence of obsessive thoughts, images, doubts, or urges, followed by compulsive behaviors or acts aimed at easing the distress caused by the obsession. While the content of the obsessions can take many forms, they are always repetitive, persistent, involuntary, and intrusive, and they often result in a great deal of anxiety for the person experiencing them.