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.
Why 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.
If 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
- If your problem is the energy dip after coffee, see coffee crash: why it happens and how to avoid it.
- Hot chocolate has far less caffeine than tea or coffee. See caffeine in hot chocolate.
- For caffeine-free evening drinks, see best tea for sleep.
- Why am I so irritable?
- Headaches when you cut down? See tension headaches.
- Coffee on an empty stomach.
FAQs
Can caffeine cause anxiety?
Yes. High doses raise anxiety in healthy adults and can trigger panic attacks in people with panic disorder. Sensitive people may notice it at lower doses.
How much caffeine is too much?
EFSA considers up to 400mg a day safe for most adults, about four cups of instant coffee. Some people feel anxious on far less.
How long does caffeine anxiety last?
Usually a few hours, as caffeine wears off. Its half-life is about 5 hours, longer in pregnancy or on the pill.
How do I calm caffeine jitters?
Stop having more caffeine, drink water, eat something, and try slow breathing or a short walk. It will pass as the caffeine wears off.
Will quitting caffeine reduce anxiety?
For many people, cutting down helps. Do it gradually to avoid withdrawal headaches and low mood.
Is tea better than coffee for anxiety?
Tea has less caffeine than coffee, about 75mg a cup versus 100mg or more, so it’s often easier on anxious people.
Sources
- 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.
