Connection Between Caffeine and Anxiety: Uncovering the Relationship
In a growing concern for individuals with mood disorders, a study has found that the caffeine found in around five cups of coffee can trigger panic attacks in people with panic disorders. This revelation adds to the existing knowledge that too much caffeine may worsen symptoms for those with anxiety or other mood disorders.
Caffeine, a psychoactive drug, is known for boosting alertness, energy, and feelings of well-being. However, it can also lead to unwanted side effects such as jitters, disrupted sleep, gastric distress, and irritability. In some cases, it can increase anxiety in people with panic disorders, as well as healthy adults.
Common caffeine anxiety symptoms can include nausea, insomnia, jitters, upset stomach, fast heart rate, headache, general feeling of unhappiness, feelings of fear, dread, and uneasiness, and excessive worry. It's worth noting that caffeine can interfere with several psychiatrist medications, including antidepressants and antianxiety medications.
The American Psychological Association (APA) suggests waiting an hour from when you get up to your first cup of coffee to reduce consumption. Additionally, healthcare providers are advised to take dietary consumption of caffeine into account when prescribing medications.
For those looking to reduce their caffeine intake, switching to decaf coffee, teas, or soda can be a helpful step. Consuming caffeine only when needed for a boost can also help manage intake. Starting caffeine consumption later in the day may also help reduce consumption.
The American population consumes at least one caffeinated beverage a day, with about 70% drinking at least one coffee a week and about 60% drinking it once a day. An 8 oz cup of coffee contains 80 to 100 milligrams of caffeine, while an 8 oz cup of green or black tea contains 30 to 50 milligrams. A 12 ounce can of a caffeinated soft drink typically contains 30 to 40 milligrams of caffeine.
It's important to note that consuming about 400 mg of caffeine a day, the equivalent of four cups of coffee, shouldn't cause symptoms in most healthy adults. However, for individuals living with anxiety, panic disorders, or other conditions, it's advisable to limit or avoid caffeine altogether.
The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, Text Revision (DSM-5-TR) defines caffeine-induced anxiety as a condition where caffeine interferes with your daily functioning. The DSM-5-TR also describes possible criteria for a caffeine use disorder, including withdrawal symptoms when you don't get enough caffeine and continuing to use caffeine even when it causes harm.
Exercise can help boost energy levels, potentially reducing the need for caffeine. For those seeking to cut back on caffeine, it's important to slow down the process of decreasing consumption to avoid symptoms of withdrawal. There's no set treatment for caffeine withdrawal or cutting back, and finding what works best may require trying different strategies.
In conclusion, while caffeine can provide a much-needed boost for many, it's crucial to be mindful of its potential effects, especially for individuals with mood disorders. Consulting with a healthcare provider can help determine a safe and suitable caffeine intake for each individual.
