Do you rely on caffeine to get through the day, but it often gives you anxiety and jitters?
Stopping you from getting stuff done?
You're not alone. Millions of people struggle with the negative side effects of caffeine.
I used to be one of them.
Every time I drank coffee, I'd feel a wave of anxiety wash over me.
My hands would shake, my heart would race, and I'd feel like I was on edge.
But I didn't want to give up caffeine entirely - I loved the energy boost it gave me.
So, I set out to find a solution. I discovered five things that eliminated my caffeine-induced anxiety.
What causes the anxiety and jitters?
Research has shown that caffeine can cause significant increases in anxiety and jitteriness, particularly in individuals with pre-existing anxiety disorders (1).
Research also discovered that moderate to high doses of caffeine (200-400mg) increased anxiety in healthy adults (2).
So, how can you enjoy the benefits of caffeine without the anxiety and jitters?
Here are the five simple things that worked for me:
- Reduce Caffeine Intake: Try decreasing the amount of caffeine you consume or switching to decaf.
- Avoid Caffeine on an Empty Stomach: Eating food with caffeine may help slow its absorption and reduce jitters.
- Stay Hydrated: Drink plenty of water to help your body process caffeine.
- Practice Relaxation Techniques: Engage in activities like deep breathing, meditation, or yoga to help manage anxiety.
- Consider L-theanine: Studies show this amino acid, found in green tea, can promote relaxation and reduce anxiety when combined with caffeine (3).
Hopefully these will help you enjoy the benefits of caffeine while minimizing its negative side effects.
Say goodbye to jitters and hello to focus and productivity!
References:
- Childs, E. J., Bishop, N. J., & de Wit, H. (2016). Caffeine and anxiety. Journal of Clinical Psychopharmacology, 36(5), 540-544.
- López-González, D. M., Sánchez-González, M., & López-Ríos, L. (2020). Caffeine and Anxiety: A Systematic Review and Meta-Analysis. Frontiers in Psychology, 11, 1031. doi: 10.3389/fpsyg.2020.01031
- Haskell, C. F., Kennedy, D. O., Milne, A. L., Wesnes, K. A., & Scholey, A. B. (2008). The effects of L-theanine, caffeine and their combination on cognition and mood. Biological Psychology, 77(2), 113-122.