How to Stop Anxiety from Coffee

Recognizing Symptoms

Expect anxious symptoms if you have more than 4–5 cups of coffee. You can safely enjoy a single cup of home-brewed coffee since it only has around 100 mg of caffeine. However, more than 400 mg of caffeine makes you feel more stimulated and leads to stress. If you’re feeling on edge and have had more than 4 cups, then your symptoms are probably coffee-related. If you already have an anxiety disorder, you may be more susceptible to caffeine. You may have a different caffeine tolerance than other people, so you could feel anxiety even if you have less coffee. If you’re pregnant or breastfeeding, limit yourself to 200 mg of caffeine, or 1–2 cups of coffee, each day. Small amounts of coffee usually don’t cause problems, so it may be okay for some people but cause anxiety in others. Even if you don’t think the caffeine is causing your anxiety, try reducing the amount you drink.

Jitters and restlessness: Caffeine triggers a “fight or flight” response in our bodies, so it makes your body feel like you’re uneasy. Pay close attention to see if your hands tremble or if you have the urge to bounce your leg. If you feel the need to move around or have an uncontrollable twitch after having coffee, it’s usually a sign you’ve had too much. Caffeine also makes it more difficult to fall asleep, so you might experience insomnia.

Mood swings and irritability: Caffeine affects your mood, so you’re more likely to lash out and get angry over things that don’t normally upset you. Pay attention to how you interact with other people after you’ve had your coffee and compare it to how you act when you’re not caffeinated. Caffeine also elevates feelings of nervousness.

Elevated heart rate and blood pressure: Caffeine releases the hormone cortisol, which stimulates your heart and gives you more energy. However, too much coffee and caffeine can cause both your heart rate and blood pressure to spike momentarily. If you already have high blood pressure or heart problems, you may want to cut back on your coffee intake, check your blood pressure after having coffee, or talk to your doctor. Limit how much coffee you have if you have pre-existing heart conditions since it may exacerbate your symptoms. You’re more likely to experience a temporary rise in blood pressure if you aren’t a regular coffee drinker.

Cutting Your Caffeine Intake

Track how much coffee you’re drinking every day. Start a caffeine or coffee journal and write down every time you have a cup. Write down how much coffee you’ve had and whether you brewed it yourself or bought it from a cafe. At the end of the week, look back at how much coffee you had every day so you can see where you need to cut it from your diet. Keep track of how you feel after you’ve had your coffee too since you’ll be able to see how much you’ve had before you start feeling anxious.

Switch to a half-caf or decaf blend so your drinks aren’t as strong. Rather than having full-strength coffee, look for varieties that are lower in caffeine. For a slight pick-me-up, get a blend that’s half caffeinated and half decaf. For late nights, try having decaf. That way, you can still enjoy the flavor of coffee throughout the day but won’t develop anxiety from too much caffeine. Decaf blends of coffee still have about 5 mg of caffeine. You can also try replacing coffee with herbal teas since they don’t contain caffeine.

Eat an apple in the morning for energy without anxious side effects. Apples contain natural sugars and a variety of nutrients that stimulate you like caffeine without any jitters. Rather than pouring a cup of coffee in the morning, grab your favorite variety of apple for a quick breakfast. Apples release nutrients slowly in your body so you’re less likely to experience a crash later on.

Try a protein-rich breakfast if you need lasting energy. Rather than sugary breakfast cereals, make yourself some eggs or a protein shake. You can also try enriched cereals or oatmeal for something quick and easy. Since protein breaks down throughout the day, you’ll naturally feel more energetic. Avoid any simple refined foods, like white bread or donuts, since they sugary and you may experience a sugar crash.

Have less coffee each day to avoid symptoms of withdrawal. While you can quit coffee cold turkey, you might suffer from headaches, fatigue, or difficulty focusing. If you regularly have 3 cups of coffee during the day, try cutting it down to 2 instead. During the next week, limit yourself to a cup a day. Slowly wean yourself to fewer and smaller cups to gradually reduce the amount of caffeine your body relies on. Caffeine withdrawals aren’t dangerous and usually go away on their own after a few days. Try drinking a cup of coffee only when you need a mental boost, such as sitting through a long seminar or going on a long drive. That way, you aren’t as reliant on it daily.

Wait 1 hour after waking up to have a cup of coffee. Your body produces cortisol after you wake up, which naturally helps you feel more energetic. If you normally brew coffee right away in the morning, try waiting a little while after you wake up to see how your body reacts. If you’re feeling awake without coffee in the morning, try pushing your cup to the mid-morning or afternoon instead.

Distract yourself whenever you have a coffee craving. When you feel the urge to get a cup of coffee, try chatting with a friend, checking social media, or taking a break to read a book. Keep yourself distracted for a few minutes until the craving passes so you don’t feel the need to rely on coffee later in the day. Be careful of things that trigger your desire for coffee. For example, if you drive past a cafe on your way to work, look for a different route to take. If you’re still craving coffee, get a decaf blend or try drinking tea since it has less caffeine.

Take a walk outside to beat midday fatigue. If you’re losing energy by the afternoon, pop outside and go for a quick 10-minute walk. Keep a brisk pace so you stay alert and energized. Find the time to get up on your feet every day to help you feel refreshed and kick the habit of having an afternoon coffee. Getting daily exercise can also improve your mood and make you healthier.

Living a Healthy Lifestyle

Eat meals with complex carbs and protein for lasting energy. Enjoy foods like oatmeal, berries, and eggs for breakfast so you feel energized right when you wake up. During lunch and dinner, have lean proteins and whole grains to keep you satisfied. As long as you maintain a nutrient-rich diet, you’ll be more alert and won’t feel the need to have an extra cup of coffee. Check your diet for any hidden sources of caffeine, such as energy bars, chocolate, and fortified snacks. Avoid simple carbs, sugary foods, or greasy foods. Even though you may feel energetic after eating them, it will burn out sooner.

Do moderate aerobic exercises regularly to relieve stress. Aim to get at least 150 minutes of exercise every week so you stay healthy and stress-free. Choose activities like jogging, swimming, or biking to keep your body functioning properly. Also try to incorporate 2 strength training workouts, such as weightlifting, into your week to build muscle. Even if you can’t find the time for a full 30-minute workout, try to squeeze in quick 10-minutes exercises or walks throughout your day.

Practice deep breathing to curb your anxiety. Find a quiet place where you can relax and focus without any distractions. Start by breathing in through your nose to the count of 5 and pausing. Then, slowly exhale through your mouth for another count of 5. Keep taking deep breaths in and out for about 3–5 minutes until you feel relaxed. You could also try doing yoga or pilates for full-body stress relief.

Stop drinking alcohol and smoking. Alcohol and tobacco can make you more stressed, so try to cut back on how much you have. Avoid having more than 2 alcoholic drinks each day and enjoy them in moderation. Do your best limit how often you use tobacco products and work towards quitting completely so you can live healthier and with less anxiety. Talk to a doctor to see if they have any recommendations or advice on the best way for you to quit.

Get a good night’s sleep so you feel more refreshed in the morning. Develop a consistent nighttime routine so you get in the habit of winding down. Take time to relax and calm down before going to bed. Aim to get about 7–8 hours of sleep every night so you wake up refreshed and energized for the next day. Avoid having coffee 6 hours before going to bed since it makes it harder to fall asleep.

Handling a Coffee Overdose

Drink water to flush the caffeine from your system. Stop drinking any coffee or other caffeinated beverages since they’ll only make you feel worse and dehydrate you. Instead, have a few glasses of water so you’re less likely to notice the effects of the caffeine. Aim to have at least 32 fluid ounces (950 ml) of water within about 10 minutes to rehydrate your body. If the flavor of water is too bland for you, try mixing in caffeine-free flavor packets.

Try meditation whenever you’re feeling anxious. If your anxiety is really acting up, take a few minutes to relax and practice mindfulness. Sit up straight in a chair and close your eyes. Focus on your breath as you inhale and exhale through your nose. Make note of any anxious feelings or thoughts you’re having before refocusing on your breath. Take as long as you need to so you can calm down. If you have trouble meditating on your own, look for an app or website that offers guided meditations. You can also try walking meditation to help burn off extra energy. Find somewhere quiet where you can walk back and forth. Focus on how your body feels when you’re standing and moving to distract you from your anxiety.

Exercise to burn off your extra energy. If you have a few minutes, stand up and get moving so you don’t feel as restless. Walk at a brisk pace, take the stairs, or do a light workout to work the caffeine out of your system. Even just 5–10 minutes can help you feel some relief. Exercise keeps you alert so you don’t feel a crash after burning off the caffeine.

Drink an electrolyte solution if you have an upset stomach. Too much caffeine can make you feel nauseous or give you diarrhea, which lowers your electrolyte levels. Have an electrolyte solution, such as Pedialyte, so you stay hydrated and replenish any nutrients you lost from feeling ill. You can buy an electrolyte solution from your local pharmacy.

Enjoying Quality Coffee

Switch to 100% Arabica coffee beans for a flavorful, low-caffeine brew. You’ll feel more satisfied drinking less high-quality coffee than you would having multiple cups of one that’s lower quality. Check the label on your coffee beans to see if they’re Arabica or Robusta blends. Do your best to avoid Robusta blends since they aren’t as flavorful and usually contain twice the amount of caffeine. Instead, look for coffee that’s labeled “100% Arabica” so you know you’re getting the best quality. Arabica coffee is also less acidic, so it’s helpful if you suffer from acid reflux. 100% Arabica beans are usually more expensive than Robusta beans.

Choose fresh-roasted beans if you want the best quality cup of coffee. Check the coffee packaging to see if there’s a roast date listed. Beans and grounds are the most flavorful right after they’re roasted, so buy them as close to the roast date as possible. Otherwise, you might notice the flavors aren’t as strong. Check your area for local roasters so you can buy beans on the same day that they’re roasted.

Buy small amounts of coffee at a time to enjoy it fresh. Coffee grounds start tasting stale after 1–2 weeks, so avoid buying large containers if you can’t go through them by yourself. Instead, look for smaller packages of coffee so you can use them while they’re fresh. Otherwise, you may end up brewing a lot more coffee than you need and end up getting anxious from the caffeine. Fresh whole coffee beans can last around 6 months.