We all have that one friend (or maybe YOU'RE that one) who always has a coffee/tea/*insert caffeinated beverage type here* in their hand. If this is you, hey, I've been there too! These drinks can help us to feel more alert and ready to seize the day. But have you ever thought about why that is? Or what their impact is on our daily functioning, behaviours and emotional regulation?
Caffeine is a natural stimulant in coffee beans, tea leaves, cacao pods, and kola nuts. While many people enjoy their daily cup of coffee or tea to boost alertness, it's essential to recognize that caffeine does have some psychoactive effects. For those prone to anxiety or with anxiety disorders, excessive caffeine consumption can worsen symptoms and interfere with overall well-being.
Caffeine impacts the brain in a few different ways. To explain it briefly, it directly impacts certain hormones and neurotransmitters (chemical messengers that help our bodies to function). Specifically, caffeine:
Blocks adenosine, a neurotransmitter responsible for relaxing our brains and making us tired
Increases dopamine, a neurotransmitter responsible for pleasure
Increases norepinephrine, a neurotransmitter responsible for alertness
Increases the presence of adrenaline in our blood, the hormone typically called our "fight, flight, or freeze" hormone.
Understanding Anxiety
For this topic, we need to explore anxiety very briefly. Anxiety is a normal reaction to stress, helping our bodies prepare for environmental threats. However, excessive anxiety can lead to increased emotional, physical, and mental arousal, such as experiencing intense fear, excessive worrying, and other distressing symptoms. While everyone experiences anxiety differently overall, some of the common general anxiety symptoms:
Difficulty concentrating
Irritability
Muscle tension
Rapid heart rate
Shortness of breath
Sweating
Trembling
Upset stomach
Caffeine and Anxiety
So, how does caffeine impact anxiety? Let's start with that increase in adrenaline we talked about earlier. The signs of anxiety listed above (as well as some others not described) are a part of the "fight, flight, or freeze" response. So, if caffeine is heightening the "fight, flight, or freeze" hormone, it could be worsening these symptoms of anxiety or raising your risk of experiencing anxiety.
Another impact of caffeine relative to anxiety is that it makes us more alert. By blocking the effects of our adenosine (which relaxes our brains) and increasing our norepinephrine (which makes us more alert), caffeine generally heightens our arousal, much like anxiety does. These effects, in turn, can also worsen symptoms of anxiety or increase our risk of experiencing anxiety.
Lastly, caffeine can also disrupt our sleep patterns, leading to sleep deprivation. The lack of quality sleep can also worsen anxiety symptoms.
Recommendations
If you feel like this article spoke directly about you or someone you know, here are some options to consider:
Monitor Your Intake for Mindful Consumption
Track your caffeine consumption. Remember that caffeine isn't limited to coffee; it's also in tea, energy drinks, chocolate, and some medications. Everyone is different; some people are more sensitive to its effects than others.
If you notice that a certain amount of caffeine affects you negatively, try a lower amount. If you notice that caffeine impacts you differently at various points in the day, only consume it during times that don't feel detrimental to you. For example, when I began to monitor my caffeine consumption, I noticed I would get better sleep if I didn't have coffee or tea past 1:00 pm, and I would feel less on edge throughout the day if I limit myself to 1-2 cups of coffee in the morning. Listen to your body and make the changes that will be best for your well-being!
Gradual Reduction
If you do choose to reduce your caffeine intake, do so gradually! Especially if you're a heavy caffeine consumer. Abruptly quitting caffeine can cause withdrawal symptoms like headaches and irritability. When reducing your caffeine consumption, keep in mind that decaffeinated drinks are also an option! While there is still a small amount of caffeine found in these coffees and teas, its certainly not as much as a fully caffeinated beverage.
Consult a Professional
If you continue to experience symptoms of anxiety, consult a healthcare provider like your family doctor, a psychologist, a psychiatrist, or a psychotherapist. They can help you assess whether caffeine plays a role and guide you toward healthier choices. Attending therapy can also help you to manage symptoms of anxiety and to identify the roots of your anxiety to address them.
Overall, remember that everyone's tolerance to caffeine varies. While some people can handle more caffeine without issue, others may need to limit their intake to maintain optimal mental health. Not everyone needs to quit caffeine completely, its all about finding the right balance for you. If you feel like caffeine negatively impacts your daily life, try monitoring your intake to see what changes need to happen for your well-being!
References and Further Reading
I’ve included the references below if you’d like to read more about this topic. Happy reading!
Fiani, B., Zhu, L., Musch, B. L., Briceno, S., Andel, R., Sadeq, N., & Ansari, A. Z. (2021). The Neurophysiology of Caffeine as a Central Nervous System Stimulant and the Resultant Effects on Cognitive Function. Cureus, 13(5). https://doi.org/10.7759/cureus.15032
Klevebrant, L., & Frick, A. (2022). Effects of caffeine on anxiety and panic attacks in patients with panic disorder: A systematic review and meta-analysis. General Hospital Psychiatry, 74, 22-31. https://doi.org/10.1016/j.genhosppsych.2021.11.005
Min, J., Cao, Z., Cui, L., Li, F., Lu, Z., Hou, Y., Yang, H., Wang, X., & Xu, C. (2023). The association between coffee consumption and risk of incident depression and anxiety: Exploring the benefits of moderate intake. Psychiatry Research, 326, 115307. https://doi.org/10.1016/j.psychres.2023.115307