The Coffee Conundrum: Why It Might Make You Feel Anxious
For millions of people, the day doesn’t officially begin until the first sip of coffee. While caffeine can boost energy and improve alertness, it can also leave some individuals feeling surprisingly anxious, shaky, or on edge. This paradox has sparked interest among health professionals, who are exploring the science behind why coffee might trigger anxiety-like symptoms in some people.
How Caffeine Affects the Brain
According to Dr Kunal Sood, an anaesthesiologist and interventional pain medicine physician, the same process that helps coffee wake you up may also trigger symptoms that closely resemble anxiety. In a recent Instagram video, he explained that caffeine affects a chemical in the brain called adenosine, which plays a key role in helping the body feel tired and ready for sleep.
“The same chemical that makes coffee wake you up can also make your body feel like it’s anxious. Caffeine works by blocking adenosine, which is one of the brain signals that builds sleep pressure and helps you feel tired. When that signal is blocked, you feel more alert, but your nervous system can also become more activated. That’s why caffeine can cause a racing heart, jitters, sweating, shakiness, or that ‘something feels wrong’ feeling that looks a lot like anxiety.”
In other words, caffeine doesn’t just increase alertness. It can also put the body into a heightened state that mimics the physical sensations of anxiety.
Why Some People Feel It More Than Others
Not everyone reacts to coffee in the same way. While one person may comfortably drink several cups a day, another may feel anxious after just one. According to Dr Sood, several factors can influence how strongly caffeine affects the body, including:
- Genetics
- Sleep quality
- Stress levels
- Medications
- Pre-existing conditions such as panic disorder
A lack of sleep can make the effects even more noticeable, as can drinking coffee on an empty stomach.
How Much Coffee Is Too Much?
Dr Sood says that most healthy adults can safely consume up to 400 milligrams of caffeine per day, which is roughly equivalent to three to four cups of coffee, depending on the strength of the brew. However, that number isn’t a one-size-fits-all rule.
“For most healthy adults, up to about 400 milligrams of caffeine per day is considered the usual upper limit, which is roughly three to four cups of coffee, depending on how strong it is, but your personal limit may be much lower. Genetics, sleep deprivation, stress levels, medications, panic disorder, and drinking coffee on an empty stomach can all make caffeine hit harder.”
Simple Ways To Reduce Coffee-Induced Anxiety
If coffee regularly leaves you feeling jittery, experts suggest a few simple adjustments:
- Avoid drinking coffee on an empty stomach.
- Try reducing the number of cups you drink each day.
- Stay hydrated throughout the day.
- Prioritise quality sleep.
- Consider switching to a lower-caffeine option if you’re particularly sensitive.
- Pay attention to how your body responds and adjust your intake accordingly.
By making small changes to your coffee habits, you can enjoy the benefits of caffeine without the unwanted side effects. Understanding how your body reacts to caffeine is the first step in finding the right balance for you.
