Is Your Daily Coffee Making You Feel Anxious?
The Relationship Between Caffeine and Anxiety
For many of us, drinking coffee is something that brings us joy and helps start our day. It not only tastes good, but it makes us feel energized and has many health benefits. If you’re anything like me, you might associate the act of drinking coffee with something positive and notice it increasing your mood. Although there are many benefits of drinking coffee, caffeine can have different side effects for everyone. If you deal with anxiety, it can be helpful to be aware and mindful of the impact coffee might be having on your symptoms.
CAN CAFFEINE INCREASE ANXIETY?
Caffeine stimulates the nervous system and research suggests that in high doses, it can increase anxiety, tension, irritability, and palpitations (Rodak et. al 2021). Other symptoms can include nausea, insomnia, upset stomach, headaches and jitters. Research also shows that genetic factors can influence how we respond to caffeine and people with certain genotypes can have more positive experiences with the stimulant. (Rodak et. al 2021). Although it varies from person to person, caffeine can have anxiety-inducing effects which can make it harder on people who already experience anxiety. If you notice your anxiety increasing after drinking coffee, it could be a sign to reassess your relationship with caffeine.
MONITOR YOUR CONSUMPTION AND CHECK IN WITH YOUR BODY
I get it, coffee is one of the simple joys in life and you might not feel motivated to cut it out if it’s a staple for you. If you’re feeling conflicted, it can be helpful to start monitoring your overall consumption. Begin by paying attention to what type of coffee you drink, how much you drink throughout your week, and how it makes you feel. Sometimes, we’re so caught up in our day to day tasks that we might not be tracking our coffee consumption until we notice ourselves feeling jittery or wired. If this is something you experience, it could be beneficial to write down or journal when you’re drinking coffee and any signals your body is giving you after you consume it. Notice if there are any increased anxiety symptoms and if so, how long they last. Try and get detailed with this log so you have enough information to help you with making a decision.
REDUCING OR REPLACING CAFFEINE
After tracking your caffeine intake, you might feel ready to experiment with reducing or replacing caffeine. It can feel like a complicated relationship if you love coffee but the side effects don’t make you feel great. Perhaps you don’t have to say goodbye to coffee forever and want to explore alternatives or modify your coffee routine. If so, below are a list of options to consider:
Switching to decaf or half-caff: If you love the taste of coffee and find comfort in drinking it, try swapping what you regularly drink with decaf or make it half-caffeinated to see how you respond to it.
Replacing coffee with another beverage: There are plenty of coffee alternatives (tea, matcha, etc.) that might be worth trying. Although they might not taste the same as coffee, they can mimic the experience.
Starting a new ritual: For many people, coffee is their favorite part of the morning. If you want to stop drinking coffee, you can think of new things that feel special in the morning or other activities you enjoy in lieu of grabbing or making a coffee.
Limiting consumption: If you don’t want to cut out coffee completely, limiting your consumption is always an option by identifying times you feel comfortable drinking it.
Coffee is a ritual that provides joy and comfort for so many of us. The side effects that come with caffeine can make it difficult to fully enjoy your coffee, especially if you struggle with anxiety related symptoms. It can be helpful to be mindful of your caffeine consumption and listen to your body if you notice your anxiety symptoms increasing. It’s important to remember that everyone responds to caffeine differently and it can take time to figure out what’s best for you.
Sources
Rodak, K., Kokot, I., & Kratz, E. M. (2021). Caffeine as a Factor Influencing the Functioning of the Human Body-Friend or Foe?. Nutrients, 13(9), 3088. https://doi.org/10.3390/nu13093088
If you’re interested in starting therapy for anxiety concerns, I am here to answer any questions you might have to ease the process. You can reach me at (410) 936-4096 or via email: mandy@mindfultherapycollective.com.