Associations Between Individual Caffeine Sources And Stress Anxiety And Depression
Univariate associations between individual caffeine sources and stress, anxiety, and depression
In order to determine whether the source of caffeine was important regarding the relationships reported in the previous section, caffeine from energy drinks, cola, tea, and coffee were recoded into three groups , and linear-by-linear associations were investigated in relation to stress, anxiety, and depression. Because the distributions were skewed, the cut-off points to define what constituted low consumption and high consumption were determined in a manner that assigned relatively balanced numbers of participants to each group. These distinctions are shown in essentially low consumption related to one can of energy drink, one can of cola, two cups of coffee, and three cups of tea per week, and high consumption related to any values in excess of these.
Antagonism Of Adenosine Receptors
There are four well-known adenosine receptors found in the body, A1, A2A, A2B, and A3. The endogenous agonist for these receptors is adenosine, which is a purine nucleoside that is important for processes such as energy transfer in the form of adenosine triphosphate and adenosine monophosphate and signal transduction in the form of cyclic adenosine monophosphate . A2B and A3 receptors require concentrations of caffeine that do not occur at normal physiological levels or with normal levels of caffeine consumption in order to be antagonized, and will therefore not be considered as a possible mechanism for caffeine-induced anxiety.
Caffeine acts as an antagonist of adenosine A1 and A2A receptors. Adenosine is a normal neuromodulator that activates adenosine g-protein coupled receptors. The actions of A1 and A2A receptors oppose each other but are both inhibited by caffeine due to its function as an antagonist.
How To Find Your Caffeine Threshold
Since theres not a one-size-fits-all dose of caffeine for everyone, its important to determine your own threshold. The main way to do that is to pay attention to how you feel as you drink coffee or other caffeinated drinks throughout the day.
For me personally, I become anxious and a little weepy in the early afternoon when Ive overdone it. You may become restless or easily agitated. Someone else may notice that they start tossing and turning throughout the night after that late afternoon Starbucks run.
It definitely takes some level of interoceptive awareness, which is awareness of our own inner body sensations, explains Wolkin. When you start to feel tense, jittery, and like everythings sped upthats a clue youve reached your limit. Take note of how much caffeine youve had once those feelings surface and aim to cap your intake before you hit that amount.
But experts warn against quitting cold turkey. The symptoms of caffeine withdrawal are very real and unpleasant, leading to headaches, fatigue, difficulty concentrating, irritability, and even muscle pain.
Giordano recommends gradually tapering off the amount of caffeine you drink in a day, allowing your system to return to normal in a more metered way. If youre a coffee drinker, the Cleveland Clinic recommends alternating between regular and decaf at first, particularly if the taste of coffee is what youre really after.
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Associations Between Total Weekly Caffeine Intake And Stress Anxiety And Depression
Univariate associations between total weekly caffeine intake and stress, anxiety, and depression
Single items from the DABS were used to estimate weekly caffeine intake, with the following values being assigned: cup of coffee , cup of tea , can of cola , can of energy drink . The values used for coffee, tea, and cola, were based on updated versions of those reported by , which were themselves based on values provided by and the value used for energy drinks was the mean caffeine content of the three brands most commonly reported by the current sample . Caffeine totals consumed from coffee, tea, energy drinks, and cola were then added together to create a variable for total weekly consumption. It was found that caffeine intake was higher in males than females, both in total amount, as well as in that consumed from energy drinks, cola, and coffee . Total weekly caffeine was subsequently recoded into a categorical variable consisting of the following six consumption groups: 0 mg/w, 0.1250 mg/w, 250.1500 mg/w, 500.1750 mg/w, 750.11000 mg/w, > 1000 mg/w.
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Add In Supplemental B12
Vitamin B12 is a key player in the energy metabolism process. B12 is a water-soluble vitamin, which means your body needs a consistent intake to keep cellular levels stable. I love Moon Juices Ting for a burst of energy around that 3pm slump. We formulated Ting to optimize the body to support healthy energy levels without the crash, Chantal Bacon says. Ting contains B12, a B complex , plus ginseng, an adaptogen. Just know that ginseng is contraindicated if youre currently breastfeeding, so its best to wait until youve weaned.
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Does Caffeine Make You More Anxious
The caffeine in coffee, soft drinks, sports drinks and nutritional supplements has been found to activate, mimic or worsen the symptoms of anxiety in people, according to new research.
Often described as a feeling of uneasiness and worry, anxiety is an emotion characterized by an unpleasant state of inner turmoil. Its often accompanied by nervous behaviors such as pacing back and forth, somatic complaints and rumination .
Caffeine is a stimulant. And for someone with anxiety, this cant be good.
Doctors make a diagnosis of generalized anxiety disorder when patients have anxiety symptoms for more than six months. These symptoms include intense and overwhelming worry, and three out of six of the following: irritability, sleep disturbance, fatigue, muscle tension, difficulty in concentrating, and restlessness.
Research has shown caffeine’s effects on our body are similar to those of a frightening event. That’s because caffeine stimulates a persons “fight or flight” response.
Studies show this stimulation can make anxiety worse and can even trigger an anxiety attack. One to many cups of coffee might even leave one feeling nervous and moody, as well as keeping one up all night.
A word on the amount of caffeine in a cup of java, an average cup of home-brewed coffee contains some 100 mg compared with 250 mg in a tall Starbucks coffee and as much as 400 mg in energy drinks. A can of Mountain Dew has 55 mg of caffeine while a can of Coca-Cola has 35 mg.
I Cant Get No Satisfaction Or Sleep
If you are drinking caffeine late into the night it will be hard for you to get a good nights sleep. Caffeine can delay the release of melatonin in your brain, making you feel awake when you should be feeling tired. Research has shown that drinking too much caffeine can reduce the amount of sleep a person gets by two hours. Many say to stop drinking caffeine at least three hours before bed time but in some research it has shown to effect people up to six hours after drinking it.
If you drink caffeine all day to have energy, then cant go to bed because of all the caffeine you ingested, and then spend the next day being tired and sleepy, so you then have to drink even more caffeine, which then makes it hard for you to fall asleep again. It is a vicious cycle. Even though people seem to know this information, they dont stop drinking too much caffeine. Some researchers suggest abiding by a 2pm caffeine cutoff time each day. This way you do not have to calculate when to stop drinking coffee, tea or soda.
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Mechanism Of Caffeine Action
Caffeine acts in multiple ways within the brain and the rest of the body. However, due to the concentration of caffeine required, antagonism of adenosine receptors is the primary mode of action. The following mechanisms are ways in which caffeine may act within the body, but depending on necessary caffeine concentration and other factors may not be responsible for the clinical effects of the substance.
How Does Too Much Caffeine Increase Stress
Once caffeine is absorbed in the bloodstream, it passes up to the brain where it blocks chemicals known as adenosines, which cause drowsiness. This increases activity in the brain that stimulates your central nervous system, activating your bodys stress response.
The result is a cascade of chemical reactions, including the release of adrenaline and cortisol , that prepare your body for fight or flight. Not only do you feel more alert, your heart also beats faster, blood flow increases, and muscles tenseall of which can be helpful in small doses.
Imagine muscles that are being prepped for sudden exertion but theres nowhere to go. This translates into what we know as the jitters, she explains. The increased blood flow and heart contractions can even lead to palpitations, which can feel like a panic attack.
Its like adding fuel to the fire, according to Lina Begdache, Ph.D., a nutrition scientist and assistant professor of health and wellness studies at Binghamton University. In small amounts caffeine can actually boost your mood, she says. But if you exceed certain levels, it will increase the stress response past the point of being helpful.
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How To Get Rid Of Coffee Jitters And Anxiety
Do you find that you get a little irritable, with your morning coffee lately? Have you enjoyed it for a while but now find that it sets you off? Are you having trouble sleeping lately? If this sounds like you, this article may help.
Its no news that coffee has caffeine. This is what gives us that jolt we seek each morning. But theres more to coffee than just caffeine.
Try taking a caffeine pill and you will be able to tell the difference.
Coffee is a stimulant but it is also acidic and a diuretic.
This means that while coffee gives you energy, it will also deplete some of your bodys essential resources.
The nervousness you might be feeling with your coffee will probably have more to do with the deficiencies caused by prolonged coffee intake than the coffee itself.
Heres a way to combat the deficiencies so that you can enjoy your coffee stress-free.
The first and obvious choice, drink less coffee! In fact, if you eat well and get great sleep, you wont need coffee for energy. However, if you enjoy the drink, there are some great ways to help reduce the downsides of drinking regularly.
To ensure a good cup of coffee thats fresh, buy it from a shop that roasts its own coffee or begin buying fresh coffee beans and roasting them yourself. Its surprisingly easy, and if you love your coffee, totally worth it.
This ties right in with sleep. Physical and psychological stress also tax your adrenals.
Does Caffeine Make Anxiety Worse
Anxiety disorder is a mental health disorder in which a person experiences overwhelming feelings of worry and fear, interfering with daily life and activities. There are several types of anxiety disorders including generalized anxiety disorder and panic disorder. Those with anxiety disorders may want to decrease their daily caffeine intake.
Caffeine is known for its mild stimulant effects and excessive amounts can lead to jitteriness, anxiety, irritability, and insomnia, says Brian Zachariah, MD, a psychiatrist with Mindpath Health. In fact, its listed in the Diagnostic and Statistical Manual of Mental Disorders under causes for substance-induced anxiety disorders .
Caffeine-induced anxiety disorder is a condition recognized by the American Psychiatric Association where the symptoms of anxiety are directly caused by the excessive consumption of caffeine and are interfering with a persons daily functioning.
We still dont have evidence that caffeine directly induces anxiety, but caffeine intake has been known to be associated with anxiety symptoms, Dr. Jaiswal says. Excessive caffeine intake can cause palpitations, sweating, nervousness, change in mood or behavior in healthy individuals and worsen them in people suffering from anxiety disorders.
Additionally, drinking large amounts of coffee may cause interactions with some medications and dietary supplements.
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Are You Having Panic Attacks
Panic attacks are a symptom of Panic Disorder and other anxiety disorders. Panic attacks are instances of intense fear usually characterized by their physical symptoms, rather than normal everyday worries, and peak within 10 minutes.
Panic attacks are immensely physical events, and many people that have panic attacks are hospitalized because they think they’re suffering from a heart attack. Those that suffer from panic attacks are, or become, overly sensitive to their body’s physical sensations. At any moment, they may feel something in their body that triggers a rush of anxiety which cascades into a full blown panic attack, which has a number of physical symptoms that can cause considerable health fears.
Panic attacks are often misunderstood because they are nearly impossible to control without treatment. The health triggers can be as simple as not feeling as though the person got a deep breath, or getting some slight discomfort in their chest. Once they notice this feeling, those with panic disorder are flooded with uncontrollable anxiety leading to a debilitating panic attack.
Panic attacks appear to be the one area that caffeine negatively affects. The reason for this has to do with how attuned the person is to the reactions caused by caffeine:
- Slight increase in heart rate.
- Excess energy.
- Occasional stomach discomfort or bloating.
Caffeine Robs You Of Essential Brain Nutrients
Caffeine causes nutrients to be excreted from your body, some of which are particularly important for your brain health and mood.
One of the nutrients that gets depleted is magnesium, a mineral that has profound effects on your mental wellness.
Magnesium plays a critical role in a number of brain-related disorders including:
Anxiety is a common sign of B vitamin deficiency.
Taking extra B vitamins can address imbalances of the brain chemicals GABA, serotonin, dopamine, and epinephrine that contribute to anxiety.
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How To Wean Yourself Off Coffee
Coffee is delicious, and research also shows that drinking coffee can both reduce depression and result in a feel-good dopamine response. But if it’s causing your anxiety symptoms to tick up, it might be worth cutting back. Prioritize other things that will help you to feel good and healthy, like sleep, diet and movement, then layer in supplements and take caffeine dosage down to a cup of tea in the morning only, Chantal Bacon suggests.
She recommends supplemental magnesium in the evening hours and switching to yerba mate as a coffee substitute in the morning, which has a similarly roasted flavor but less caffeine per cup. Start reducing your intake on weekends only, then drop down to a cup every other day, and so on.
Do I still drink coffee? Definitely, but I’m super mindful of how much I’m drinking and try to limit myself to a cup just a couple times per week. I’ll often opt for decaf if I’m really craving it. Otherwise, I’ve mostly turned to tea.