Caffeine can sometimes cause effects similar to symptoms of anxiety, including nervousness and a fast heart rate. If you have too much, you may also get caffeine-induced anxiety.

Many people worldwide consume caffeine, and a large majority of people in the United States consume some amount every single day.

But what many may not consider is that caffeine is actually a psychoactive drug, meaning it can boost energy and alertness, but may also bring with it anxiety. This is especially true for those who may already experience anxiety or depression at some point in their lives.

Research shows there’s a link between caffeine consumption and mental health.

In the Diagnostic and Statistical Manual of Mental Disorders (DSM–5), the guide published by the American Psychiatric Association and used by healthcare professionals for the diagnosis of mental disorders, there are 4 caffeine-related disorders:

  • caffeine intoxication
  • caffeine withdrawal
  • unspecified caffeine-related disorder
  • other caffeine-induced disorders (anxiety disorder, sleep disorder)

Research shows caffeine increases alertness by blocking a brain chemical (adenosine) that makes you feel tired while triggering the release of adrenaline, which is known to increase energy.

If the amount of caffeine is high enough, these effects are stronger, resulting in caffeine-induced anxiety.

While caffeine does provide mental benefits, research shows that high amounts may lead to anxiety. People with panic disorder and social anxiety disorder are especially sensitive.

In a 2022 study, researchers found that the caffeine found in roughly 5 cups of coffee can induce panic attacks in people with panic disorders. They also noted that caffeine can increase anxiety in people with panic disorders and healthy adults.

Some caffeine-induced symptoms that might mirror anxiety include:

If you’re accustomed to regularly consuming caffeine and abruptly stop, you can experience withdrawal symptoms, such as:

Caffeine withdrawal is not considered dangerous, but it can be difficult and distressing.

Consult your doctor for suggestions on how to cut back gradually, including getting enough sleep and exercise, and staying hydrated.

The concentration of caffeine varies depending on the type of beverage, the quantity, and the brewing style.

Below are ranges of caffeine contents in popular beverages:

  • 8 ounces of decaf coffee contains 3–12 mg
  • 8 ounces of plain black coffee contains 102–200 mg
  • 8 ounces of espresso contains 240–720 mg
  • 8 ounces of black tea contains 25–110 mg
  • 8 ounces of green tea contains 30–50 mg
  • 8 ounces of yerba mate contains 65–130 mg
  • 12 ounces of soda contains 37–55 mg
  • 12 ounces of energy drinks contain 107–120 mg

According to the U.S. Food and Drug Administration (FDA), 400 milligrams a day, which translates to about 4 cups of coffee, typically doesn’t result in negative or dangerous effects for healthy adults.

The FDA also estimates that around 1,200 mg of caffeine can result in toxic effects, such as seizures.

When reviewing these figures, keep in mind that there are wide variations in different people’s sensitivities to the effects of caffeine and the speed they metabolize it.

If you take any medications, they may also be affected by caffeine consumption. Speak to your doctor if you have any concerns.

There’s an association between caffeine consumption and anxiety, including caffeine-induced anxiety disorder. Yet, for most people, moderate caffeine intake is safe and may have benefits.

Cutting back or eliminating caffeine from your diet quickly can lead to withdrawal symptoms, which can also be anxiety-producing.

If you feel that your anxiety is increasing due to caffeine, or it’s making you feel anxious, speak to your doctor about the right amount for you.