Anxiety can be an uncomfortable and even debilitating feeling for many people, but should you be drinking coffee if you have anxiety symptoms? While everyone is different, coffee can exacerbate anxiety in some individuals. Here, we take a look at the research and facts behind the effects of coffee and anxiety, as well as provide some expert insights.
Anxiety is one of the most common mental health issues, with over 5 million people experiencing it in the UK alone. According to the Mental Health Foundation, anxiety symptoms can include restlessness, feeling tense or panicked and worrying constantly. With the right support and therapy, anxiety can be managed. However, many individuals with this mental health issue turn to self-help and lifestyle changes as a way of addressing their symptoms.
One of the most common things people do when they’re feeling anxious is to drink coffee. Caffeine in coffee can produce a rapid, temporary boost to your mental and physical function — making it a go-to for those who want to give themselves a quick boost of concentration. This could be why it has become popular for those who suffer from anxiety.
However, there has been research conducted that suggests that consuming caffeine could lead to increased levels of anxiety. Dr. Shannon Matesky, psychiatrist and clinical assistant professor at Oregon Health and Science University, explains that some people can be more sensitive to caffeine than others and this can result in feelings of restlessness, a fast and irregular heart rate, feeling shaky and difficulty sleeping. All of which can exacerbate anxiety.
“We all have different genetic makeups and processes, and so some people can drink multiple cups of coffee each day without feeling any concerning symptoms, whereas others may become symptomatic after just one or two cups,” Dr Matesky explains. “We really need to be aware of our own body’s response to not just caffeine but all types of food, stress and activities.”
Effects of Caffeine on Anxiety
There is research that directly links caffeine intake with an increase in anxiety and panic disorders. In one study conducted by researchers at the University of Cincinnati, individuals experiencing anxiety and panic disorders who drank 4–5 cups of coffee daily had higher anxiety levels, compared to those not drinking coffee. However, it is important to note that individual responses can vary, and many other variables can be at play — including the person’s overall health and lifestyle, as well as the quality of the coffee being consumed.
Based on the research, it is possible to conclude that the effects of coffee on anxiety can vary from person to person. If you are prone to feeling anxious and are drinking coffee, it is best to pay attention to how your body responds. As Dr Matesky suggests, everyone needs to be aware of how their bodies react to different stimuli.
Alternatives to Coffee
If you are someone prone to anxiety and are still trying to figure out if coffee is making it worse, there are other alternatives. You could switch to decaf coffee or replace coffee with tea — both of which contain less caffeine than coffee. If you’re looking for a caffeine-free option, you could try herbal coffee replacements like barley or chicory root coffee, or even just a herbal tea.
You could also focus on other lifestyle changes such as getting more exercise and improving your diet. Regular exercise is one of the best things you can do for your mental wellbeing — studies have shown that even a few minutes of moderate-intensity exercise can have beneficial effects on anxiety and depressive symptoms. Furthermore, setting aside time to meditate or practice deep breathing exercises can also reduce anxiety levels.
Coping with Anxiety
Anxiety is a very individual experience, and it is important to remember that what works for one person may not work for another. The effects of caffeine on anxiety can vary from person to person, so it is important to pay attention to your own experience with coffee — and other substances — before you make any decisions. If you’re struggling with anxiety, it is important to speak to your doctor or mental health professional who can offer the right advice and treatment.
Treatment Options Available
If you’re looking for help with managing anxiety, there are a range of treatments available. Cognitive behavioural therapy (CBT) is one of the most popular treatments for anxiety, but there are also medications, psychotherapy and lifestyle changes that could be beneficial. It’s important to remember that you don’t have to struggle alone, and seeking help from a professional can give you the support you need to manage your anxiety.
DIY Stress Management Techniques
If you’re looking for ways to reduce anxiety without seeing a professional, there are some DIY stress management techniques you can try. Exercise is one of the best things you can do for your mental wellbeing — try something as simple as 10 minutes of deep breathing or walking outside. It’s also important to practice mindfulness, take enough time to relax, surround yourself with supportive people and establish a set routine to help manage anxiety.
Self-Care Practices to Reduce Anxiety
In addition to exercise and mindfulness, there are also some simple self-care practices that you can do at home to reduce anxiety. This can include getting enough sleep, eating a balanced diet, reducing or eliminating caffeine and alcohol intake, and finding a way to relax. Examples include taking a soothing hot bath, listening to calming music or reading a good book — anything that can help you relax and get away from the hustle and bustle of everyday life.
Keeping Track of Anxiety Levels
It is also important to keep track of your anxiety levels and understand what triggers your symptoms. Keeping an anxiety journal can help you to better understand your mental health by tracking how you’re feeling, any lifestyle changes or activities that have caused a shift in your anxiety and what has helped you to feel better. This can be beneficial not only for understanding your own individual experience with anxiety, but it can also help health care professionals to tailor treatments to your specific needs.
