If you're feeling chronically uneasy and irritable, it may be all that coffee you drink that's setting you on edge. Anxiety, a rapid heartbeat and shaky hands could be signs that you're consuming too much caffeine. The caffeine in coffee stimulates your central nervous system and triggers the release of adrenaline, making you feel more alert and focused after your first cup. Drinking more than three 8-oz. cups of java per day could cause nervousness, sleeplessness, and physical symptoms that resemble the signs of clinical anxiety, cautions MayoClinic.com.
Social Factors
Ongoing anxiety that's not related to stress or psychological factors could be a sign that you're drinking more coffee than you realize. Coffee is a social beverage, and stopping at a coffee shop for a latte with friends or sharing a cup of joe with your co-workers could be part of your daily routine. If you're concerned about your coffee intake, try tracking your consumption for one week. You may be surprised to find that coffee has become more than a morning wake-up aid. MayoClinic.com states that more than 500 mg of caffeine per day, or more than four or five cups of coffee, may be more than your body can tolerate.
Sleep Disturbance
The mental clarity and wakefulness that you feel after your first cup of coffee could turn into irritability and restlessness if that first mug turns into five or six cups over the course of the day. Add to that the caffeine you may consume in tea, soda, chocolate, medications or other products, and you could be getting a dose that interferes with sleep. Caffeine can affect the quality of your sleep, preventing you from getting the level of rest that you need to feel calm and focused when you're awake. If your solution to sleeplessness is to drink more coffee, you may be perpetuating a cycle that leaves you even more exhausted, anxious and unfocused, says the National Sleep Foundation.
Clinical Anxiety
If you're struggling with feelings of worry and fear, the caffeine in your coffee may be heightening a clinical condition, says the National Institute of Mental Health. Difficulty concentrating, a lack of pleasure in activities you used to enjoy, fear of social situations or obsessive worries could be signs of an anxiety disorder. Limiting your intake of coffee might improve your symptoms, but you should consult a health care provider to discuss possible causes and treatments for your anxiety.
Reducing Intake
If you decide to reduce your coffee consumption, cut back gradually to avoid increased anxiety, headaches, fatigue or other side effects of caffeine withdrawal, advises MayoClinic.com. Start by using a smaller coffee cup, or alternating caffeinated coffee with decaf. As your body adjusts to the new level of caffeine, try restricting coffee beverages to certain times of day, like early morning, to prevent sleep disturbance, suggests the National Sleep Foundation.
Considerations
Your physical response to caffeine may vary according to your body mass, age, gender or individual physiology. Nicotine use, hormonal changes and some medications may exacerbate caffeine-related anxiety. In these cases, the recommended daily dose of 200 to 300 mg may be too much for you. A rapid or irregular heartbeat, headaches, chronic fatigue or tremors require medical attention. Speak with your health care provider about coffee consumption and anxiety to determine the best way to address your symptoms.
