How Coffee Affects Anxiety and What to Do About It

When you’re managing anxiety, you probably pay close attention to your thoughts, sleep habits and daily stressors. But have you ever considered what’s in your cup? While many factors influence mood and mental health, diet can play a surprisingly significant role. 

Enter coffee: one of the world’s most beloved beverages. For many, coffee is a nonnegotiable ritual that kick-starts the day, providing a welcome boost of energy and focus. But for those with anxiety, it can sometimes bring unwanted side effects, like jitteriness, a racing heart or a general sense of unease.

In this article, we explore the science behind why coffee can trigger or worsen anxiety, share practical strategies to reduce its effects and show you that you don’t have to give it up entirely—we’d never ask you to say goodbye to your favorite brew.

Why Coffee Can Affect Anxiety

Coffee Contains Caffeine

“Coffee can definitely impact anxiety and [that’s] mostly due to the caffeine content within the coffee that works to stimulate the nervous system, increasing heart rate, levels of adrenaline and alertness,” explains Randall Turner, D.O. 

While moderate caffeine intake can boost focus and energy, consuming too much—or being particularly sensitive to caffeine—may trigger feelings of anxiety. Research confirms this connection: One meta-analysis of 14 studies found that high caffeine intake (more than 400 milligrams per day) is strongly associated with an increased risk of anxiety in otherwise-healthy individuals. 

To put this into perspective, the average 8-ounce cup of coffee contains around 100 mg of caffeine, though this can vary widely depending on the brewing method.

It Triggers the Fight-or-Flight Response

Your body has two built-in alarm systems that handle stress. The first is the sympatho-adreno-medullary axis, better known as the fight-or-flight response. This system helps protect you from immediate threats by releasing a surge of adrenaline and other stress hormones for quick action.

The second system, known as the hypothalamic-pituitary-adrenal axis, regulates long-term stress by controlling hormones like cortisol, helping your body restore balance once the immediate danger has passed. Together, these systems help to keep you alert, energized and ready to cope with challenges.  

According to Kristie Simmons, M.S., RD, CEDS-C, caffeine from coffee can increase anxiety by triggering these two stress-response systems, raising levels of both adrenaline and cortisol., Jill Vance, Psy.D., elaborates on this point: “Caffeine triggers the body’s fight-or-flight system by increasing cortisol and adrenaline, which can heighten physical sensations (like a racing heart or jitteriness) that anxious individuals often misinterpret as danger.”, 

Vance explains that this can create a vicious cycle: the more your body reacts, the more your brain perceives the threat, leading to more anxiety. In other words, your body feels the physical symptoms of anxiety, and your brain interprets them as real danger, spiraling your stress even higher.

It Blocks Relaxation Signals

Your brain naturally produces a chemical called adenosine, which helps you feel calm and sleepy. As adenosine builds up throughout the day, it signals that it’s time to rest. However, caffeine has a similar molecular structure to adenosine, allowing it to block adenosine receptors in the brain.

When these receptors are blocked, your brain doesn’t get the message to wind down. Instead, brain activity speeds up, leaving you feeling alert—and sometimes wired—rather than relaxed. This disruption can prevent you from feeling calm and may contribute to a state of hyperarousal, which can intensify feelings of anxiety.

It Mimics Physical Anxiety Symptoms

Have you ever noticed your heart pounding after a strong cup of coffee? That’s not just in your head. As Simmons points out, caffeine can increase heart rate and blood pressure, which can mimic the physical symptoms of anxiety. For someone already prone to anxiety, sensations like a racing pulse, shallow breathing or trembling hands can feel alarming.

Because these physical effects so closely resemble actual anxiety, your brain may struggle to tell the difference. This can make you feel anxious, which in turn can trigger symptoms of more anxiety. It’s a classic case of mind-body confusion, where a physical stimulant sparks a psychological response.

However, everyone reacts differently to caffeine. Some people may experience heightened anxiety, while others notice little to no effect.

How to Reduce Its Effects

Understanding the link between coffee and anxiety doesn’t mean you have to quit entirely. For many, a more mindful approach is all that’s needed. “For anxious clients, caffeine management is one of the simplest but most overlooked interventions for restoring a sense of calm and control,” says Vance. 

Simmons adds, “Everything comes back to balance, and for most people this doesn’t require an all-or-nothing approach. If you’ve noticed a link between your coffee consumption and anxiety, this is an opportunity to tune into your body and learn how it responds to different intake patterns.”

If you do feel anxious when drinking coffee, these expert-backed strategies may help:

• Eat Before You Drink. An empty stomach allows caffeine to be absorbed faster, leading to a more intense jolt. “Food blunts cortisol and smooths blood sugar swings that amplify anxiety,” Vance explains. Having a meal or snack with your coffee can slow down its absorption and provide a gentler, more sustained energy lift.
• Time Your Intake. Your body’s cortisol levels are naturally highest in the first hour after you wake up. Adding caffeine on top of this peak may overstimulate your system. “Try delaying coffee by 60 to 90 minutes after waking to let your body’s natural stress hormones normalize,” advises Vance.
• Reduce Your Dose, Not the Ritual. If you love the ritual of a warm drink, you don’t have to give it up. “Reduce dose, not pleasure,” says Vance. “Switching to half-caf or green tea still provides ritual and alertness without the physiological jolt.” You could also try a smaller cup size or simply brew your coffee a little weaker.
• Track Your Patterns. Pay attention to how your body responds. “Notice whether caffeine worsens anxiety before big meetings, during hormonal shifts or after poor sleep,” suggests Vance. Keeping a simple journal can help you identify your personal caffeine threshold and the specific situations where you’re more sensitive to its effects.

Other Tips for Helping Anxiety

Managing anxiety often involves a holistic approach that includes diet, lifestyle and mental health support. Beyond adjusting your coffee habits, consider these other strategies:

• Eat Balanced Meals. Focus on whole foods like fruits, vegetables, lean proteins, healthy fats and complex carbohydrates. Also, try to limit added sugars, which can increase anxiety symptoms. 
• Prioritize Sleep. A lack of quality sleep can worsen anxiety. Ideally, aim for seven to nine hours of restful sleep per night.
• Practice Mindfulness and Meditation. Techniques like deep breathing, meditation and yoga can help calm your nervous system and reduce feelings of anxiety.
• Move Your Body. Regular physical activity is a powerful tool for managing stress and anxiety. Even a short walk can make a difference.
• Seek Professional Support. If anxiety is impacting your daily life, consider speaking with a therapist or counselor. They can provide tools and strategies to help you manage your symptoms effectively.

Our Expert Take

The connection between coffee and anxiety is real, primarily because caffeine is a powerful stimulant. It can activate your body’s stress response, block the brain’s calming signals and create physical symptoms that mimic anxiety. This is especially true for caffeine-sensitive individuals, and can create a cycle of unease that makes managing anxiety more difficult.

That said, you don’t have to break up with your favorite brew. By making small, mindful adjustments, you can find a balance that works for you. Simple strategies—like eating before you drink, delaying your first cup, reducing your intake and tracking your body’s responses—can make a real difference. By listening to your body, you can continue to enjoy coffee while keeping anxiety in check.