Caffeine & Anxiety: Understanding the Connection

Can Caffeine Cause Anxiety?

Daily caffeine consumption is associated with higher levels of anxiety, but more studies are needed to understand the link.³ 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 anxiety symptoms or panic attacks should minimize caffeine or possibly avoid it completely.

Can Caffeine Cause Panic Attacks?

Caffeine is more likely to cause panic attacks in people who have a history of panic attacks than individuals with no history of anxiety.⁴ Experts identify that caffeine works on the part of the brain that increases nerve activity. For people with panic disorder, this increase in nerve activity may be why caffeine triggers their panic attacks.

Some studies indicate that caffeine at high doses, equivalent to 5 cups of coffee, can trigger panic attacks in people with panic disorder.⁴ Caffeine is also shown to increase symptoms of nervousness, anxiety, fear, palpitations, and restlessness more in people with panic attacks than those without.⁵ People with panic attacks may be more sensitive to the physiological changes in their bodies that caffeine creates, which may be misread as panic attack symptoms.

Does Caffeine Make Anxiety Worse?

Caffeine is documented as making certain anxiety symptoms, like nervousness, restlessness, palpitations, and fear, worse in people with anxiety disorders than those without.⁵ People with anxiety disorders can sometimes become afraid of their own physical sensations connected to anxiety.⁶ Some people may find that if they reduce caffeine intake, these anxiety symptoms improve.

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, such as shakiness that resembles anxiety tremors. The similarity between the symptoms can cause someone with anxiety to perceive caffeine symptoms as anxiety symptoms, which can cause them to become anxious.

Some of the caffeine-induced symptoms that may resemble anxiety include:

• Restlessness
• Nervousness
• Irritability
• Insomnia
• Excitement
• Psychomotor agitation
• Rapid heartbeat
• Inability to concentrate
• Shakiness
• Upset stomach

How Much Caffeine Is Too Much?

People are generally encouraged to consume less than 400 mg of caffeine per day. 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.^{2, 7, 8}

However, some people are advised to consume less caffeine in their day. For example, pregnant women are encouraged to consume no more than 300 mg of caffeine per day because caffeine passes through the placenta.⁹ Guidelines for caffeine consumption are general and can vary for individuals. It is best to seek the direct advice of a medical doctor for every person’s unique needs.

A Guide to High-Caffeine Products

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.⁷ Being aware of what foods and drinks have caffeine is important because it is easy to lose track of how much caffeine you are consuming throughout the day.

Consider these foods and drinks with their correlated caffeine content:

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 diary where you write down what you ate and how much caffeine it contains might help to manage daily caffeine intake.

How to Avoid the Effects of Caffeine on Anxiety

The only way to completely avoid the effects of caffeine on anxiety is to quit consuming it. However, some strategies, like timing, trying different forms, limiting caffeine, or avoiding caffeine before stressful anxiety triggers, can help minimize the negative impacts of caffeine on anxiety levels.

Here are some tips for how to reduce the effects of caffeine on anxiety

• Avoid drinking caffeinated beverages after 4 PM
• Try caffeine in various forms, as some may impact you differently
• Limit the amount of caffeine consumed
• Avoid drinking caffeine before any high-stress situations
• Get gene testing to assess how you metabolize caffeine
• Get allergy testing to rule out caffeine allergies

How to Calm Anxiety Caused by Caffeine

If you have consumed caffeine and are starting to get anxious, there are strategies to calm your anxiety. Some strategies to try include breathing, hydrating, meditation, and movement. These strategies can help with calming the central nervous system, which may be negatively impacted by caffeine consumption. In general, once caffeine is consumed, it can take a few hours for anxiety to subside.

Here are six tips for how to calm anxiety caused by caffeine:

1. Take a Few Deep Breaths

Although breathing exercises for anxiety can’t magically fix caffeine-induced anxiety, they can help calm your body and lessen physical symptoms while you wait for the caffeine to metabolize. Breathwork is intended to send signals to your body that you are safe, decreasing heart rate and blood pressure. Some people with anxiety find that various breathwork strategies help lessen the fight or flight response.

Here are a few deep breathing exercises to try:

• Box breathing: Box breathing is a strategy of inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, holding for 4 seconds, and repeating for a set number of cycles. Box breathing can help you reset your breathing to be deeper and slower when breaths may become shallow and quick with caffeine-induced anxiety.
• Belly breathing: Belly breathing, sometimes known as diaphragmatic breathing, is a form of breathwork that utilizes the diaphragm to trace the breath.¹⁰ When belly breathing, it can be helpful to place the hands over the stomach while you inhale and exhale. Watching your hands rise and fall can be used as an extra grounding technique for caffeine-induced anxiety.
• Take-five breathing: Take-five breathing uses a combination of visualization and breathwork to help invoke a relaxation response.¹⁰ Take-Five breathing starts by holding your hand out in front of you, tracing up to the top of your thumb while you inhale, then tracing back down to your palm with the exhale, repeating with each finger.
• 4-7-8 breathing: 4-7-8 breathwork is a technique connected to yoga practices that encourages inhaling for 4 seconds, holding for 7, and exhaling for 8. The thought process behind 4-7-8 is documented as helping to decrease heart rate and blood pressure, which may help with the physical symptoms of caffeine-induced anxiety.

2. Drink More Water

Caffeine can cause dehydration because it tightens the blood vessels. Some experts say that making sure to hydrate with water can help reduce the effects of this physical symptoms. You can additionally use drinking water as a mindfulness exercise for anxiety. When using cold water, you can attempt to visualize the path of the water as it travels down your throat to your stomach.

Using the 54321 method can also help ground you in this mindfulness and hydration exercise. For example, can you hear the clink of ice as you drink your water? Can you see the sweaty water beads in the glass? How many are there? Grounding in the senses can help draw your attention toward taking a moment of self-care during caffeine-induced anxiety.

3. Try a Guided Meditation

Guided meditation for anxiety can be a helpful practice for re-focusing any negative thoughts during caffeine-induced anxiety experiences. While waiting out the negative effects of caffeine, some people experience a lack of patience and increased feelings of irritability. Guided meditation can help reframe negative thoughts and reduce physical symptoms like restlessness and jitters. A great place to find guided meditations is on YouTube or on a meditation app like Calm or Headspace.

4. Move Your Body

Since caffeine is a stimulant, it often increases nervous system activity. This means that someone with caffeine-induced anxiety may have physical symptoms of restlessness and jitters. Re-focusing that energy can be helpful as it provides an outlet in the external world rather than being “stuck” in the internal world of negative thoughts and rumination.

It may help to pick a form of movement that is low or medium impact, such as brisk walking or yoga for anxiety so that you are not increasing your heart rate too much and therefore creating more symptoms similar to anxiety. You can also experiment with different types of movement to see which ones have a positive impact on anxiety. Just remember to stay hydrated during any physical activity, as caffeine can sometimes cause dehydration.

5. Distract Yourself to Wait It Out

The physical symptoms of caffeine-induced anxiety can feel as if they will last forever. Utilizing distraction techniques for anxiety can help fill the time until the caffeine fully metabolizes. Distractions might include simple activities like watching television or reading a book. They can also include activities that are more engaging, like doing a craft, an outdoor hobby, or even meeting with a friend.

6. Limit Stimulation

For some people with caffeine-induced anxiety, overstimulation can cause feelings of nervousness, unease, or irritability. Limiting stimulation in the environment might help create a sense of relaxation and control. It is like giving your five senses a break from the overload they are experiencing. Limiting stimulation might look like turning down the lights, closing your eyes, turning off music or television, or even simply shutting the bedroom or office door.

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 can help with anxiety and 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 a lot lower.

When To Seek Professional Support

Consider finding a therapist or counselor if your 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.

An online therapist directory is a great tool for finding local therapists who take your insurance. You can also filter for therapists who specialize in a specific type of therapy, such as cognitive behavioral therapy (CBT) for anxiety or dialectical behavior therapy (DBT) for anxiety. Alternatively, an online therapy platform that takes your insurance is a good option if you have a busy schedule or prefer to see a therapist from the comfort of your home.

If you are struggling with severe anxiety, you may wish to explore anti-anxiety medications, which can help to reduce anxiety symptoms quickly. You can find a psychiatrist by asking your general practitioner for a referral or by using an online psychiatry service.