Does caffeine make anxiety worse? Here's what research shows

Time of India

6 hours ago

Caffeine is a staple in many people's daily routines, especially across the UK. Found in coffee, tea, fizzy drinks, chocolate, and more, it's praised for boosting alertness and energy.
However, growing research suggests that caffeine may also play a role in increasing anxiety levels, particularly in sensitive individuals or those with pre-existing mental health conditions. As a stimulant, caffeine activates the central nervous system, which may trigger symptoms like a racing heart, restlessness, and heightened stress. While moderate intake is generally safe, excessive or poorly timed consumption can negatively impact your mental well-being.
Here's what science says about caffeine and anxiety.
Caffeine can worsen existing anxiety disorders: Understanding the link
For individuals living with generalised anxiety, social anxiety, or panic disorder, caffeine can significantly amplify existing symptoms. A systematic review and meta-analysis published in
General Hospital Psychiatry
examined the acute effects of caffeine on panic attacks and subjective anxiety in patients with panic disorder and healthy controls. The analysis included nine studies involving 237 patients with panic disorder.
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The findings revealed that more than half of these patients experienced a panic attack following caffeine ingestion, while none had a panic attack after placebo.
Furthermore, patients with panic disorder were found to be significantly more vulnerable to panic attacks induced by caffeine compared to healthy controls. Even when caffeine doesn't directly cause anxiety, it can exacerbate physical sensations like a racing heart and jitteriness, which may trigger or worsen panic symptoms
How caffeine affects stress, sleep, and anxiety
1. Caffeine may increase anxiety risk, even in healthy individuals
Even among those without a diagnosed anxiety disorder, caffeine has been shown to increase subjective feelings of anxiety.
Studies suggest that high caffeine consumption is significantly associated with a greater risk of anxiety, particularly when it disrupts sleep. Sleep plays a critical role in emotional regulation. If caffeine keeps you awake or reduces sleep quality, it can indirectly increase your anxiety levels over time.
2. The amount you consume matters
The general recommendation for adults is to limit caffeine intake to 400 mg per day.
But many common beverages contain more caffeine than expected. Those consuming 400 mg or more daily are more likely to experience anxiety than those who consume less.
3. Caffeine sensitivity varies by individual
Not everyone reacts to caffeine the same way. Your genes and metabolism play a significant role:
CYP1A2 enzyme: Determines how fast your body breaks down caffeine. Slow metabolisers feel caffeine's effects more intensely and for longer.
ADORA2A gene: Influences how caffeine interacts with adenosine receptors. Some people feel more alert, and anxious, based on how their brain responds.
If you're highly sensitive, even moderate amounts of caffeine can trigger jitteriness, sleep disturbances, or anxious thoughts.
4. Withdrawing from caffeine can temporarily increase anxiety
Caffeine is a stimulant and psychoactive drug, which means regular use can lead to physical dependence. When you stop abruptly, you may experience withdrawal symptoms that overlap with anxiety:
Common withdrawal symptoms include:
Headaches
Irritability
Fatigue
Difficulty concentrating
Increased heart rate
Gastrointestinal upset
Anxiety-like symptoms
These symptoms usually begin within 24 hours and can last up to 9 days. While unpleasant, they're temporary. Most people report feeling calmer and more balanced after withdrawal passes.
Hidden sources of caffeine to watch out for
Many people underestimate how much caffeine they consume. Besides coffee and tea, caffeine is found in:
Energy drinks
Fizzy drinks (like cola)
Chewing gum
Coffee-flavoured ice cream
Chocolate and cocoa-based products
Over-the-counter medications, including some painkillers and cold/flu remedies
Understanding all sources of caffeine is essential if you're trying to reduce your overall intake and manage anxiety more effectively.
Tips for managing caffeine and anxiety
If you suspect caffeine is impacting your anxiety, here are some practical strategies:
Track your intake: Note all sources of caffeine you consume daily.
Reduce gradually: Tapering off caffeine can minimise withdrawal symptoms.
Avoid caffeine after 2pm: Helps protect your sleep and reduce evening anxiety.
Try alternatives: Herbal teas and decaf options can help satisfy cravings without overstimulating your.
Listen to your body: If caffeine consistently leaves you feeling restless or anxious, consider cutting back.
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