Caffeine and Mental Health
Caffeine is the number one drug in the world today. According to a 2014 study on caffeine intake in the United States, 85% of Americans consume caffeine daily.
One of the questions that we get frequently is, “Does caffeine impact my mental health?” The answer in short is YES, especially if you experience anxiety. Here’s what you need to know about caffeine and mental health:
Caffeine and Mental Health
The Diagnostic and Statistical Manual of Mental Disorders (DSM–5) — the guide published by the American Psychiatric Association (APA) and used by healthcare professionals for the diagnosis of mental disorders — lists four caffeine-related disorders:
caffeine intoxication
caffeine withdrawal
unspecified caffeine-related disorder
other caffeine-induced disorders (anxiety disorder, sleep disorder)
While there are mental benefits to caffeine, such as increased energy, higher doses are known to induce anxiety symptoms. People who experience panic disorder and social anxiety disorder are especially sensitive.
According to Harvard Medical School, caffeine use can mimic symptoms of anxiety. These symptoms of anxiety include:
nervousness
restlessness
trouble sleeping
fast heart rate
gastrointestinal problems
How Much is Too Much?
It depends. Caffeine affects everyone differently for various reasons, including bodyweight, gender, tolerance, among other reasons. According to the U.S. Food and Drug Administration (FDA), 400 milligrams a day, about 4 cups of coffee, typically doesn’t result in negative effects for healthy adults. For most people, moderate caffeine intake is safe and may have benefits. However, if you experience anxiety symptoms and notice that caffeine may be a contributor or trigger for your anxiety symptoms, we suggest trying to decrease your caffeine consumption.
Cutting back or eliminating caffeine from your diet quickly can lead to withdrawal symptoms, which can also be anxiety producing. It’s a good idea to talk with your doctor before making dramatic changes in what you eat or drink. You can involve a nutritionist if you need some extra guidance.
As with any dietary change, your body will need some time to adjust. Discuss diet and lifestyle changes with your doctor or mental health professional, and keep track of your anxiety or mental health symptoms to see whether they improve.
Boosting Energy Without Caffeine
So you’ve decided that caffeine is worsening your anxiety symptoms, but now what do you do for your daily energy boost? Here are a few suggestions:
Jump start your morning with a snack
Get enough sleep
Exercise regularly
Eat well and regularly (small meals throughout the day) for energy
Stay hydrated
Limit alcohol and avoid smoking
Control your stress
Other Resources
Here at Atlanta Wellness Collective, we want to help. To talk to someone about counseling or therapy, please contact us at hello@atlwell.com or schedule an appointment for in person or virtual counseling today.
*This blog post was written by Nicole Thaxton, PhD, LPC, NCC, who quit caffeine and hasn’t looked back.
Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.
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