Research suggests that doses of more than 250 milligrams (the amount in 21 ounces of coffee or about 2.5 cups) and certainly those over 500 milligrams are more likely to trigger anxiety (and other side effects such as insomnia, GI distress, and cardiac arrhythmia).
Although the present study suggests an anti-anxiety effect of caffeine, it is likely not wise to drink a cup of coffee whenever you feel anxious. There are certainly instances when drinking coffee will undoubtedly increase your anxiety, such as before attempting to sleep8.
Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body — your ankle, fingers, or arm. Whenever you feel your brain going 100 miles per hour, this mental trick can help center your mind, bringing you back to the present moment, Chansky says.
Interestingly, it turns out there was a reason for that: Caffeine helps the brain release dopamine into the prefrontal cortex, a brain area important for mood regulation. Caffeine may also help the storage of dopamine in the amygdala, another part of the brain important for anxiety regulation.
Coffee has a greater amount of caffeine than tea does. The drink contains between 95 to 200 milligrams of caffeine per cup, whereas tea contains between 6 to 60 milligrams, depending on the type. Therefore, those who switch may see improved sleep and less anxiety.
If you're someone who deals with anxiety, you may want to try a more natural form of caffeine, such as green tea (that's the tea).
Caffeine may temporarily help some people with depression improve their mood. However, it may also make symptoms worse. Consuming 400 milligrams of caffeine is generally considered safe for most people, but this includes total daily caffeine intake from food, beverages, and supplements.
Caffeine can cause sleep problems that affect mood.
Some people need to limit caffeine to the morning or quit drinking caffeinated beverages completely to avoid sleep problems. Also, anxiety and depression often occur together, and caffeine can worsen anxiety.
Caffeine's effects typically begin around an hour after consuming it, and the effects may last up to six hours. While caffeine is not harmful in moderate amounts, consuming too much can lead to unpleasant side effects and health problems.
Decaf coffee can help with:
Many people experience insomnia, restlessness, heart palpitations, high blood pressure, and anxiety from the caffeine in coffee. If you experience anxiety and drink regular coffee, perhaps think about switching to decaf coffee if you find your anxiety worsening with coffee.
Your body needs to be hydrated when you have anxiety. Many people with anxiety don't drink enough water, and this always makes anxiety symptoms worse. Drinking any type of beverage can be helpful, but tea, especially, is a healthy drink that has no additives that can contribute to poorer health.
Examples of anxiety disorders include generalized anxiety disorder, social anxiety disorder (social phobia), specific phobias and separation anxiety disorder. You can have more than one anxiety disorder. Sometimes anxiety results from a medical condition that needs treatment.
Get up and get moving — exercise is a natural way to break the cycle because it releases endorphins which relieve tension and stress, boost energy, and enhance your sense of well-being. You can also distract yourself by doing something completely unrelated and different that forces you to focus on something else.
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.
Besides the homey warmth of this true comfort food, milk has loads of B vitamins that reduce anxiety and improve mood. For instance, vitamin B6 (pyridoxine) raises serotonin levels to perk you up.