Does Drinking Coffee Cause Anxiety
The Link between Coffee and Anxiety
The idea that coffee can cause or worsen anxiety is a popular notion, with coffee being one of the most widely consumed beverages in the world. Many people experience increased levels of anxiety and an inability to sleep after drinking coffee, leading to questions over whether this is direct effect of caffeine consumption. Evidence from published studies shows that there is a link between anxiety, coffee and caffeine, especially when consumed in high amounts.
Caffeine works by stimulating the central nervous system and producing a range of physiological effects, including increased heart rate and alertness. Coffee is the most common source of caffeine, containing about 95mg per cup, but there are a range of other products and sources of caffeine available. Research suggests that regular, high intake of caffeine can lead to long-term increases in anxiety and restlessness.
TV and film often depict characters in high-stress environments ordering espresso shots to wake-up and stay alert, when instead a more relaxed cup of tea would be the more advisable option. This may influence society’s view on caffeine consumption, particularly among the younger generations.
The Psychological Dimension
In addition to the physical symptoms of moderate to high caffeine consumption, there are numerous psychological effects. Caffeine is often used to self-regulate emotions, providing a temporary mood boost, but this can also make levels of anxiety more difficult to control.
As well as a potential increase in anxiety, caffeine can have a negative impact on a range of other psychological aspects, including stress, depression and cognitive performance. Heavy consumers of caffeine often report feeling stressed and tense and a dependence on regular caffeine intake to perform certain tasks throughout the day.
According to psychiatrists from the Anxiety & Depression Association of America, excessive caffeine can disrupt sleep, making it difficult to relax and wind down, even after abstaining from caffeine during the day. Repeated episodes of heavy caffeine intake, such as when drinking energy drinks, can make it even harder to focus, even after the effects of caffeine have worn off.
Age & Genetics
While anyone can develop an intolerance to caffeine or be more sensitive to its effects, research suggests that age and genetics can have a big effect on how people react to caffeine. For example, a Dutch study revealed that young adults aged 18-40 were more likely to suffer from caffeine-induced anxiety than older adults. The study also found that people with a family history of anxiety disorders were particularly sensitive to the effects of caffeine.
Extent of the Problem
A UK study found that 36% of people reported feeling more anxious and unable to concentrate after consuming coffee. This suggests that although alarming, caffeine-induced anxiety is far from an epidemic. As with most things in life, it is about balance and moderation.
Experts agree that the majority of people can safely consume caffeinated beverages in moderation, and it is mainly heavy, frequent consumers that need to take into consideration this link between caffeine and anxiety. It is also important to be mindful of the type of caffeine consumed and the quality of the product.
Alternatives to Coffee
In general, it is best to vary caffeine consumptions and alternate between various natural caffeine sources, such as matcha, tea, dark chocolate or raw cacao. There are also various decaffeinated products, teas and coffees available, although it should be noted that these only contain 97% less caffeine that their caffeinated equivalents.
In cases where caffeine-induced anxiety is suspected, abstaining from any type of caffeine is the only sure way of avoiding it. It is worth bearing in mind that avoidance of coffee, tea, chocolate and other coffee-containing products can result in withdrawal symptoms, such as headaches and fatigue, so any attempt to cut down should be gradual and done in consultation with a medical professional.
Effects on the Body
Heavy consumption of caffeine can affect a range of body functions, from blood pressure to digestion. Caffeine has been linked with an increased heart rate and increased blood pressure, and thus the potential for cardiovascular problems in the long-term. Caffeine can also cause digestive problems such as nausea, bloating and constipation.
Generally, the amount of caffeine needs to be fairly high to experience any significant symptoms and this is mainly the case for those who are sensitive to the effects of caffeine. As with anything, moderation is key.
The Benefits of Caffeine
On the other side, moderate consumption of coffee has been linked with a range of positives, such as increased concentration, improved performance and alertness.
Coffee increases the production of dopamine and norepinephrine, which can help people to stay alert and focused, and it is this that has made it the go-to for those needing a ‘pick-me-up’. By stimulating the nervous system and increasing performance, caffeine does have its benefits, although again, it is important to be mindful of moderation so as to avoid any side effects.
Timing and Moderation
A large number of people are reliant on caffeine to get through the day, and some just can’t cope without it. Long-term intake and more than one cup per day, however, is strongly linked with a range of potential risks, such as contributing to feelings of anxiety and inability to focus and relax.
In general, doctors and health experts recommend a maximum of 400mg per day, which is equivalent to 4 cups of coffee and far less than most people consume. Additionally, the timing of consumption is just as important as the volume and it is advised to limit intake to before 2pm so as not to disrupt the natural cycle of energy and alertness throughout the day.
Cortisol Levels
It is important to remember that coffee does not ‘cause’ anxiety, it merely contributes to symptoms, and even then, this is only in high doses. Recent studies have focused on cortisol levels in relation to caffeine intake and anxiety and have remarked on the effect that coffee has on our inner ‘alarm clock’. Cortisol is a hormone released in times of distress or when the body needs to be fight or flight, and it does not need caffeine to be produced in the body.
Much of the time, it is cortisol accompanying caffeine that can induce feelings of stress. People who consume caffeine out of habit, or have become dependent on it, are more likely to experience these levels of cortisol and thus more likely to feel more anxious after consuming it.
Genetic Sensitivity
People who are genetically susceptible to anxiety are likely to feel the effects more intensely and this is something that should not be overlooked when considering the potential risks of caffeine. If an individual has a history of anxiety, it is important to be mindful of the link between coffee and anxiety and to keep to low or moderate levels of intake.
For people vulnerable to the effects of caffeine, even moderate amounts can trigger reactions, leading to psychological and physical sensations of anxiety. In essence, it is genetic sensitivity that is the most significant factor to consider when looking at the risks of caffeine, regardless of the amount consumed.
Interaction Between Caffeine & Anxiety
The relationship between caffeine and anxiety is complex and there is no definite answer. The majority of people can safely enjoy a moderate quantity of coffee without any worrying side effects and some people may even find that it relieves tension, but for those with panic disorders or a family history of any forms of mental health issues, it is worth being wary of the level of intake.
The problem is mainly existing anxiety coupled with too much caffeine and so it is important to be mindful of symptoms and to avoid high doses or regular, heavy intake. As with anything, moderation is the key, and understanding how one’s own body interacts with caffeine is essential to reducing the risks of anxiety.
