The Link Between Caffeine and Anxiety
If you've ever felt jittery, nervous, or unusually anxious after a cup of coffee, you're not imagining it. While caffeine is one of the most widely consumed stimulants in the world, it can have a noticeable impact on anxiety, especially for individuals who are already prone to it.
Caffeine affects everyone differently — but if you're already dealing with chronic stress, generalized anxiety, or panic attacks, that daily latte may be playing a bigger role than you think.
How Caffeine Works in the Body
Caffeine is a central nervous system stimulant. Once consumed, it quickly increases the circulation of neurochemicals like:
Cortisol (the body's primary stress hormone)
Adrenaline (also known as epinephrine, responsible for the “fight or flight” response)
Dopamine and norepinephrine (which affect energy and focus)
These effects can boost alertness and improve short-term concentration — which is why many people rely on caffeine to jumpstart their mornings or power through tasks.
But for those with underlying anxiety, this chemical surge can backfire.
Caffeine and Anxiety: The Scientific Connection
Increased heart rate, restlessness, or shakiness after caffeine are not uncommon. For people with anxiety disorders, these symptoms can overlap with or even trigger panic responses.
A double-blind study of 24 participants found that consuming 200 mg of caffeine — whether in a single serving or spaced over time — led to increased alertness and vigilance. However, it also significantly increased self-reported anxiety levels in participants (Brice & Smith, 2002).
Some people build up a tolerance to caffeine over time and no longer experience these side effects. Others remain highly sensitive to even small amounts.
Who Should Be Cautious with Caffeine?
You may want to monitor or limit caffeine if you:
Feel noticeably anxious, restless, or shaky after drinking coffee
Experience heart palpitations or racing thoughts
Are sensitive to stimulants
Struggle with panic attacks or generalized anxiety
Have trouble falling or staying asleep
Even those without a diagnosed anxiety condition may notice that caffeine increases feelings of nervousness during high-stress periods.
Alternatives to Consider
If caffeine worsens your anxiety, consider switching to lower-stimulation alternatives such as:
Herbal teas (like chamomile, peppermint, or rooibos)
Decaf coffee or green tea (which still contains some caffeine but in lower amounts)
Adaptogenic drinks that use calming herbs like ashwagandha or reishi
Warm water with lemon to support digestion and hydration without stimulation
Reducing caffeine gradually may also help avoid withdrawal headaches or fatigue.
Conclusion
Caffeine can be both a helpful boost and a hidden trigger — especially for those living with anxiety. If you notice your symptoms worsen after your morning coffee, it may be worth reassessing your routine. Listen to your body, and don’t hesitate to speak with a provider to explore the best approach for your energy and mental health needs.
References
Brice, C.F., Smith, A.P. Effects of caffeine on mood and performance: a study of realistic consumption. Psychopharmacology164, 188–192 (2002). https://doi.org/10.1007/s00213-002-1175-2
