Is Caffeine Quietly Making You More Anxious? What to Watch for Beyond the Buzz

I’ve always been a coffee person. The first cup of the morning felt like a ritual—steam curling in the air, the first sip warming me into the day. But there was a stretch of weeks where I noticed something unsettling: my shoulders felt tight, my thoughts raced, and my patience thinned for no clear reason.

I wasn’t “falling apart,” but I was… jittery. My focus fractured more easily. And when I finally asked myself what had changed, the answer was hiding in plain sight. I’d gone from one cup of coffee to three, with an afternoon matcha “just because.”

That’s the thing about caffeine—it’s not just the jolt you notice, it’s the quiet, cumulative effect it can have on your nervous system, your mood, and yes, your anxiety levels.

Caffeine: The Science of the Lift and the Letdown

Caffeine is a central nervous system stimulant. It works primarily by blocking adenosine, a neurotransmitter that promotes relaxation and sleepiness. With adenosine’s calming effect temporarily muted, you feel more alert and energized.

The trouble is that caffeine also increases levels of adrenaline (the “fight-or-flight” hormone) and can stimulate cortisol production. These stress-related hormones aren’t inherently bad—your body needs them in the right context—but elevated levels can mimic or exacerbate the physical sensations of anxiety.

According to the U.S. Food and Drug Administration (FDA), up to 400 milligrams of caffeine per day (about four cups of brewed coffee) is considered safe for most healthy adults. But “safe” is not the same as “symptom-free.” Your personal sensitivity, metabolism, and mental health baseline all influence how you respond.

Why Some People Feel the Anxiety More

Not everyone experiences caffeine-induced anxiety in the same way. Your reaction depends on:

• Genetics: Certain gene variations (like CYP1A2) influence how quickly your body metabolizes caffeine. Slow metabolizers keep caffeine in their system longer, which can extend its stimulating effects—and potential side effects.
• Baseline stress levels: If your nervous system is already on high alert, caffeine can add fuel to the fire.
• Sleep quality: Caffeine’s half-life is around 5 hours, meaning that 2 p.m. latte can still be half in your system by 7 p.m., affecting rest and recovery. Poor sleep increases anxiety risk, creating a feedback loop.
• Existing anxiety disorders: Research has shown that people with panic disorder or generalized anxiety disorder may be more susceptible to caffeine’s triggering effects.

The “Silent” Signs Caffeine Might Be Playing a Role

When most people think of caffeine’s side effects, they picture shaky hands or a racing heart. But the more insidious signs can fly under the radar:

• Uneasy restlessness – You feel “on edge” without a clear reason.
• Shortened fuse – Small annoyances suddenly feel bigger.
• Subtle chest tightness – Not dramatic enough to alarm you, but enough to notice.
• Mind chatter – Your thoughts hop around instead of settling on one task.
• Worsening PMS-related mood changes – Some research suggests caffeine may intensify premenstrual anxiety for certain individuals.

When I started tracking these moments, a pattern emerged: they clustered on days I drank more coffee or had caffeine later than usual.

The Cortisol Connection

Caffeine can cause a short-term rise in cortisol levels, particularly in people who don’t consume it regularly—or who consume large doses. Cortisol is essential for waking you up in the morning and keeping you alert during the day. But chronically high levels can contribute to mood instability, difficulty concentrating, and feelings of overwhelm.

A study published in Psychosomatic Medicine found that caffeine increased cortisol secretion even in habitual consumers. While the effect was smaller than in non-habitual users, it still indicated that daily caffeine is not entirely “neutral” in terms of stress hormones.

This doesn’t mean coffee is bad—it means that for people prone to anxiety, cortisol spikes can tip the scale from “energized” to “edgy.”

Beyond Coffee: Other Sources to Watch

It’s easy to forget caffeine is in more than just coffee and tea. If you’re trying to assess your intake, include:

• Energy drinks (often high in sugar as well)
• Pre-workout supplements (some exceed 200 mg per serving)
• Certain soft drinks
• Dark chocolate (especially above 70% cacao)
• Over-the-counter medications (like some pain relievers and cold medicines)

Even “decaf” coffee contains a small amount of caffeine—typically 2–5 mg per cup. For some sensitive individuals, that’s enough to make a difference.

The Myth of “Getting Used to It”

You can develop tolerance to some effects of caffeine, like the initial alertness boost, but not necessarily to its anxiety-triggering properties. This is because tolerance develops at different rates for different effects. You might not feel the same “buzz” you once did, yet still experience jitteriness, restlessness, or disrupted sleep.

My Shift from “More” to “Mindful”

I didn’t quit caffeine, but I became more deliberate about it. Here’s what helped me:

• Front-loading: I keep all my caffeine before noon to protect my sleep.
• Hydration buffer: I drink a full glass of water before my first cup, which helps with the dehydration caffeine can cause.
• Caffeine “audit”: I checked labels on my supplements and drinks to find hidden caffeine sources.
• Alternating with herbal tea: This helps me keep the ritual without overloading my system.

Within two weeks, my baseline tension dropped noticeably—and my focus actually improved, because I wasn’t swinging between overstimulation and crashes.

One of the most surprising things about scaling back was realizing how much of my “morning energy” was just the rollercoaster of stimulant and comedown. By moderating my intake, my energy felt steadier throughout the day.

This steadiness matters. Research on anxiety management often points to stable daily rhythms—consistent sleep, eating, and movement—as key factors in reducing symptoms. Caffeine, if mismanaged, can disrupt all three.

When to Seek Professional Guidance

If you’re noticing persistent anxiety symptoms—racing thoughts, restlessness, irritability, or physical tension—it’s worth talking to a healthcare provider. They can help you determine if caffeine is a contributor and guide you toward adjustments that make sense for your overall health.

For some people, especially those with panic disorder or insomnia, even moderate caffeine can be too much. In those cases, gradual reduction under professional supervision can prevent withdrawal headaches or rebound fatigue.

Radiant Reflections

1. Audit before you adjust – Track your total caffeine intake (including hidden sources) for a week before making changes. Awareness comes first.
2. Test your timing – Move your last caffeinated drink earlier by one hour each day until it’s before noon. Notice any changes in sleep or mood.
3. Alternate your rituals – Swap one coffee or energy drink for a naturally caffeine-free option you enjoy, so the habit still feels comforting.
4. Pair with protein – Have a balanced snack with caffeine to stabilize blood sugar and reduce jitters.
5. Rest as a form of energy – Explore non-caffeine energy supports, like movement breaks, fresh air, and hydration, so coffee becomes a choice—not a crutch.

The Bottom Line

Caffeine is neither friend nor foe—it’s a tool. For some, it sharpens focus and fuels creativity. For others, it quietly stirs up anxiety, steals sleep, and taxes the nervous system. The key is knowing where you stand, listening to your body’s cues, and making choices that give you energy and peace of mind.