Anxiety and the effects of coffee
Anxiety is a debilitating disorder that can affect us in many different ways. It can have a profound impact on our physical, psychological and social wellbeing, making it difficult to live life to the fullest. For many people, coffee may be seen as helping to cope with daily life, but it can also have a detrimental effect on those already struggling with anxiety.
Coffee is strongly linked to anxiety. It is commonly accepted that caffeine is a stimulant, and higher levels of caffeine intake can trigger or worsen symptoms of anxiety. A single cup of coffee, depending on its strength, can contain up to 150mg of caffeine, more than any other beverage. This can increase levels of stress hormones such as cortisol and adrenaline, leading to anxiety and disrupting day-to-day activities. Those with anxiety can also experience a heightened sensation of panic or restlessness, making them more prone to episodes of discomfort or panic attacks.
Pete Fandy, a psychologist specializing in anxiety and mood disorders, has done extensive research into the effects of coffee on those who suffer from anxiety. In an interview with us, he highlighted the importance of understanding how your body interacts with caffeine: “One of the key issues I help my clients to understand is the impact that caffeine can have on their anxiety. Although it can help to provide an energy boost, too much can lead to physical and mental distress, especially for those already grappling with anxiety. It is important to remember that, like all stimulants, coffee can be both helpful and detrimental.”
Experimenting with reducing or stopping coffee intake can be a beneficial step, as individuals can gain an understanding of the peaks and troughs of their caffeine intake. If individuals usually consume a few cups per day and immediately stop altogether, they can experience uncomfortable symptoms due to withdrawal. Trying to gradually decrease intake can be a more effective option, in order to help the body get used to fewer stimulating compounds.
Having learnt about the impact of caffeine on anxiety, it is also important for individuals to consider the psychological effects of consuming coffee. For many people, the ritual of having a daily cup of coffee can act as a source of comfort, which over time can become closely linked to the idea of being ‘up and running’ for the day. However, being aware of any spiralling thoughts and feelings that may come from drinking coffee can lead to more insights and understanding about your underlying anxiety.
Physical factors of caffeine
There are further physical considerations when discussing the effects of caffeine and anxiety. Some studies have suggested that regular caffeine intake can lead to a reduction in magnesium levels, and magnesium is a mineral associated with relaxation. A decrease in magnesium can result in increased levels of physical tension and the subsequent increase in anxiety.
Analyses of caffeine metabolism have also shown that accelerated metabolism of caffeine can lead to overstimulation of the nervous system and subsequent anxiety. This process can also lead to increased irritability and fatigue. The duration of this stimulant effect can differ widely in individuals, so it is important to be mindful of competing factors, too.
What the experts say
The American Psychological Association provides guidelines for the management of anxiety, including advice on the consumption of caffeine. They recommend cutting down slowly to reduce withdrawal symptoms, and for teens and adults to stick to no more than 400mg per day. This is approximately the equivalent to 4 coffee cups, depending on their strength. Furthermore, for teenagers, the association recommends nothing more than 100mg per day.
Those with higher levels of anxiety may want to consider reducing their coffee intake even further, or seeking the advice of a mental health professional.
Caffeine alternatives
Replacing coffee with other beverages can be a useful strategy for managing anxiety. Non-caffeinated beverages such as herbal teas, green tea or warm lemon water can act as a soothing substitute and provide other health benefits. Natural calming ingredients such as chamomile and lavender can offer health advantages like reducing inflammation and calming anxiety.
A study conducted by the National Institutes of Health found that chamomile supplements given twice a day showed a notable improvement in symptoms of generalized anxiety disorder. This is due to the calming and anti-inflammatory qualities of this plant. Natural ingredients like lavender and passionflower can also provide similarly sedative effects, giving individuals a sense of relaxation and helping them to further reduce the impacts of their anxiety.
Effects on sleep
Caffeine can adversely affect sleep, leading to further anxiety symptoms. High levels of stimulants like caffeine can reduce the production of melatonin. This hormone is responsible for alertness and balancing out circadian rhythms – the body’s natural daily cycles. Without a sufficient amount of melatonin, staying or falling asleep can be much more difficult, leading to the development of further anxiety.
Limiting the intake of coffee in the afternoon or evening can be beneficial. Those with anxiety are more prone to struggling with insomnia or general difficulty sleeping, so it is important to pay attention to the time of day when consuming coffee.
Restricted and regulated coffee intake
Coffee can be beneficial in moderation, and at times of day when it will not interfere with daily activities such as work and sleep, as well as psychological wellbeing. Paying attention to the sort of coffee drinks you are consuming is also important. For instance, replacing high caffeine drinks like espresso with decaffeinated coffee, or cappuccinos with lattes, can provide access to the same psychological benefits with fewer physiological effects.
Keeping track of your caffeine intake with digital applications can also be helpful. This software can help to ensure that you remain within the recommended levels of intake, and also provide an indication of how it is affecting your anxiety levels.
Understanding your needs
By understanding the factors that influence both anxiety and caffeine intake, it is possible to begin to decipher the effects of both and determine the optimal levels of intake to help manage symptoms. Ultimately, it is important to be mindful of any chronic or reoccurring symptoms, and to talk to a healthcare professional or counselor if needed.
The good news is that by reducing the intake of caffeine and focusing on other relaxation techniques, such as mindfulness and yoga, individuals can gain a better understanding of how to best navigate and demonstrate resilience in the context of anxiety.
The importance of a professional opinion
Many people find anxiety overwhelming and difficult to manage, leading to a host of uncomfortable thoughts and feelings. While self-care and understanding individual needs is invaluable, a professional opinion can provide further insight into the effects of caffeine on any existing underlying issues.
Psychologists and psychiatrists are increasingly incorporating dietary considerations, such as limiting caffeine intake, into treatment plans. This allows them to gain a better understanding of the potential benefits of reducing intake, as well as identify any further steps to be taken.
The impact of anxiety on caffeine intake
It is important to note that anxiety can lead to some individuals increasing their caffeine intake in order to cope with stressful situations. This can act more as a short-term strategy, providing a brief energy boost, but can lead to overconsumption, resulting in further physical and psychological distress. If feeling overwhelmed, it is important to remember there are other methods of self-care, such as breathing exercises and self-care practices to help individuals remain resilient and maintain good mental health.
Dr. Amy Sander, a psychologist and caffeine specialist, explains: “There is no one-size-fits-all approach towards managing anxiety or caffeine intake, so it is important to take time to understand your own rhythms and needs.”
Having a long-term strategy
Developing a strategy for long-term success is essential, and individual preferences and needs should always be taken into account. Using digital applications to keep track of intake, or working with a health specialist to gain an understanding of individual needs and coping strategies is invaluable. Furthermore, experimenting with alternatives or reducing current intake can often provide further insight into these areas.
By gaining an appreciation of the information discussed here, individuals can begin to identify sustainable strategies for managing their anxiety and understanding the role that coffee can have on their wellbeing.
