How Do Coffee and Caffeine Affect Anxiety?

People around the globe have been enjoying coffee since the 15th century. Today, 64% of adults in the U.S. say they drink coffee regularly. We love the taste, and we love what caffeine does for us. It wakes us up in the morning, gives us that boost of energy we need, and can even improve our memory focus. Not only that, but there are some physical health benefits, too.

Although there are plenty of benefits of drinking coffee, we can’t ignore the side effects of caffeine. As you might know, too much caffeine can lead to the “jitters.” Because of this, it’s common for people to wonder whether caffeine can cause anxiety. Stay with us, as we explore exactly how caffeine and anxiety are connected. 

What exactly is anxiety?

Before jumping into how coffee affects anxiety, let’s take a look at what anxiety is and what its symptoms are. Anxiety is a normal human response. Worrying about situations or life events helps to keep us safe from danger. 

But for people with an anxiety disorder, worrying is more than just a temporary response to a scary or difficult situation. People with anxiety disorders worry excessively about all sorts of things, and this can get in the way of normal life. 

There are different types of anxiety disorders, including:

• Generalized anxiety disorder (GAD)

• Social anxiety disorder (SAD)

• Panic disorder

• Post-traumatic stress disorder (PTSD)

Common symptoms of anxiety include:

• Nervousness or restlessness

• Fast heart rate

• Rapid breathing

• Sweating

• Trembling

• Weakness or fatigue

• Trouble concentrating

• Insomnia

• Gastrointestinal (digestive) issues

What are the effects of coffee and caffeine?

Caffeine, the main active ingredient in coffee, is a substance that works on an area of the brain called the central nervous system (brain and spinal cord). It blocks a chemical called adenosine that causes the alertness that often comes with drinking coffee. 

But the way caffeine works can also lead to other effects on the body that may feel less pleasant. These side effects can kick in as soon as 45 to 60 minutes and last as long as 3 to 5 hours. Side effects vary from person to person, but are rarely dangerous. These effects depend on how much caffeine a person is used to drinking. Body mass and genetics also play a role.

Common side effects people experience with caffeine include:

• Nervousness or restlessness

• Fast heartbeat

• Headache

• Excitement

• Shakiness

• Irritability

• Digestion issues

• Frequent urination

Sound familiar? If so, that’s because many of these are also symptoms of anxiety. So, if you have anxiety, it may be hard to tell the difference between the side effects of caffeine and anxiety. And, caffeine may even make your anxiety symptoms feel worse.

Lowering caffeine side effects

If you’re struggling with unpleasant caffeine side effects, there are steps you can take to lessen them. 

• Avoid caffeine in the evening since it can disrupt your sleep.

• Take care when drinking coffee and taking other stimulants like Sudafed or medications containing ephedrine. The combination can worsen the side effects that you experience and raise blood pressure. 

• Some antibiotics like Cipro and stomach medicines like Tagamet can slow down how fast your body processes caffeine. That means, caffeine hangs around in your bloodstream for longer and is more likely to cause side effects for a longer time. 

How much is too much caffeine?

According to the FDA, the typical dose is 400 mg per day or roughly 4 cups. 

Some people at higher risk from caffeine effects should limit or avoid caffeine altogether. This includes children and adolescents, those who are pregnant or breastfeeding, and people with underlying medical or mental health problems. 

That’s because too much caffeine can raise your risk for fast, irregular heartbeats, muscle tremors, and feelings of alarm or panic. Caffeine can also affect heart function, become habit-forming, and be linked with substance use — such as smoking.

Do coffee and caffeine cause anxiety?

No, coffee and caffeine do not cause anxiety. While the side effects of caffeine and anxiety can be alike, you can’t get anxiety from caffeine directly. But, drinking coffee can make anxiety symptoms worse. 

Research shows that in people with panic disorder, caffeine consumption raises the risk of having a panic attack and increases levels of anxiety.

People with anxiety should consider avoiding or limiting coffee and other caffeinated drinks. It seems that in people without an underlying anxiety disorder, caffeine probably doesn’t cause anxiety. But, listen to your own experience and reactions. 

Can sugar in coffee cause anxiety?

No. But it’s possible that over time, large amounts of sugar and other artificial sweeteners may worsen stress and anxiety symptoms. Although it’s unlikely that a teaspoon of sugar in coffee will have any immediate effect on anxiety symptoms, cutting back on sugar and sweeteners wherever possible is better for your health. 

What can I do if I’m worried about caffeine and anxiety?

Luckily, there are options if coffee doesn’t agree with you. There are decaf options for both coffee and tea. If you are very attached to your cup of coffee, try cutting back gradually or keep it for when you need a functional boost instead of as a daily habit. 

You may also find that espresso or stronger coffee brews have more of an effect on your anxiety, so you may want to go for the lighter options.

Don’t forget that other foods and drinks may have caffeine, too. For example, energy drinks, chocolate, and soft drinks all have caffeine.

When should I talk with a healthcare provider?

While cutting back on caffeine may help you manage anxiety symptoms, it’s important to discuss your anxiety symptoms with your healthcare provider. There are many good treatments available, from lifestyle changes to therapy and medications. Be sure to talk with your provider if:

• Your anxiety symptoms are affecting your daily life.

• You’re having trouble controlling your anxiety.

• Your anxiety is affecting your sleep, your work, or your relationships.

• You have any symptoms of depression, which often presents with anxiety symptoms.

Why trust our experts?

Written by:

Christina Palmer, MD

Christina Palmer, MD, is a board-certified family physician with a special interest in chronic care management, women’s health, mental health, and preventive care. She has over 10 years of experience in primary care research, innovation, and practice.

Edited by:

Samvida Patel, MNSP, INHC

Samvida Patel, MNSP, INHC, is a health editor at GoodRx. She is a nutritionist and integrative nutrition health coach with over 8 years of experience in health communications.

Reviewed by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

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