Last updated: October 2026
Yes, caffeine can cause or worsen anxiety, especially at high doses or if you’re sensitive to it. A 2022 review found that a dose of about five cups of coffee raised anxiety even in healthy adults, and triggered panic attacks in about half of people with panic disorder. Some people feel jittery on much less.
Below: why caffeine feels like anxiety, how much is in your drinks, who’s most sensitive, how long it lasts, and how to cut down without withdrawal headaches.
What the research shows
| Group | What happened with a large caffeine dose |
|---|---|
| People with panic disorder | About half had a panic attack after caffeine; none after placebo |
| Healthy adults | Anxiety rose, but fewer than 2% had a panic attack |
That 2022 review looked at doses roughly equal to five cups of coffee taken at once. Everyday amounts affect people very differently. EFSA, the European food safety body, considers up to 400mg a day, and single doses up to 200mg, safe for most healthy adults.
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View productWhy caffeine feels like anxiety
Caffeine blocks adenosine, a chemical that builds up during the day and makes you feel calm and sleepy. It also triggers the release of adrenaline. The result can be a racing heart, shakiness, sweating, a churning stomach and racing thoughts, which are the same physical signs as anxiety. If you’re already anxious, your brain may read those signals as danger, which can spiral.
| Caffeine jitters | Anxiety |
|---|---|
| Starts within an hour of caffeine | Can happen any time, with or without caffeine |
| Fades as caffeine wears off | Lingers or keeps returning |
| Mainly physical: shaky, heart racing | Includes persistent worry and fear |
How much caffeine is in your drinks?
| Drink | Approximate caffeine (NHS) |
|---|---|
| Cup of instant coffee | 100mg |
| Filter or coffee-shop coffee | Often more than 100mg |
| Energy drink (250ml) | 80mg |
| Cup of tea (black or green) | 75mg |
| Can of cola | 40mg |
| 50g plain chocolate | Under 25mg |
Coffee-shop coffees can contain more, especially large sizes or extra shots. Pre-workout powders and some painkillers also contain caffeine. In pregnancy, the NHS advises no more than 200mg a day.
See also energy drinks and the UK under-16 ban.
Who is most sensitive?
- People with anxiety or panic disorder.
- People who rarely have caffeine, as regular users build some tolerance.
- Pregnant women and people on the combined pill, who clear caffeine more slowly.
- People on some medicines, which slow caffeine breakdown. Ask a pharmacist.
- Genetics: some people naturally process caffeine slowly.
How long does caffeine last?
Caffeine’s half-life is about 5 hours in most adults, so half of a 3pm coffee is still in your system at 8pm. It can be much longer in pregnancy or on the pill. Poor sleep then makes anxiety worse the next day, and more coffee feels needed. For sleep, stop caffeine at least 6 hours before bed. See caffeine and sleep.
How to cut down without withdrawal
Stopping suddenly can cause headaches, tiredness, low mood and difficulty concentrating for a few days. Cut down gradually instead:
- Reduce by about a quarter each week, starting with afternoon drinks.
- Swap to half-caff or decaf, or tea, which has less caffeine.
- Try a caffeine-free ritual for the afternoon: herbal tea, or a warm drink you enjoy. Mushroom coffee is lower in caffeine. See mushroom coffee.
- Drink water and keep regular meals, as dips in blood sugar can feel like anxiety too.
Our Reishi Mushroom Adaptogenic Complex is a cacao-based evening drink. Cacao naturally contains a small amount of caffeine, far less than coffee. Magnesium contributes to normal psychological function and the reduction of tiredness and fatigue. See magnesium for anxiety and natural supplements for anxiety.
iIf anxiety persists after cutting down, or you have panic attacks, speak to your GP. NHS talking therapies can help. See CBD and anxiety for what the research shows there.
Related guides
- Why am I so irritable?
- Coffee on an empty stomach.
- How much caffeine is in ceremonial cacao.
- Afternoon caffeine is a common reason for a racing heart at night.
- Wondering whether matcha is gentler than coffee? Read matcha vs coffee for jitters and anxiety.
- Can caffeine cause eye twitching?
- If coffee leaves you on edge, try one of these alternatives to coffee, from matcha to rooibos.
- Decaf: is it good for you if caffeine makes you jittery?.
- If coffee leaves you trembling, see our guide to shaky hands and what else can cause them.
- Caffeine can also make muscles twitch; see muscle twitching causes and what helps.
- Is green tea good for you?
- Late caffeine is one of the most common triggers of hypnic jerks, the jolts that wake you as you drift off.
- Caffeine, alcohol and other causes of heart palpitations.
- Wondering whether adding CBD to your cup changes anything? Our CBD coffee guide looks at what the research on CBD and caffeine actually shows.
- How long caffeine lasts, hour by hour.
- Some people pair coffee with L-theanine; our guide to L-theanine benefits covers the 2:1 caffeine stack and what the trials actually found.
- For caffeine-free evening swaps, see the best herbal teas for sleep, ranked by evidence.
- Even a mug of cocoa counts towards your total: see caffeine in hot chocolate.
The FSA’s 10mg a day figure for CBD is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
Sources 5
- Klevebrant L, Frick A. Effects of caffeine on anxiety and panic attacks in patients with panic disorder: a systematic review and meta-analysis. Gen Hosp Psychiatry, 2022.
- EFSA. Caffeine.
- NHS. Foods to avoid in pregnancy (caffeine content of drinks).
- Juliano LM et al. Development of the caffeine withdrawal symptom questionnaire. Drug Alcohol Depend, 2012.
- NHS. Generalised anxiety disorder in adults.
