The coffee that gets you going and the drink that helps you unwind can both turn up anxiety. What to know, and small changes worth trying.
November 6, 20262 min read
By Zainab Adesola, BSW, MA, CCC
Why your habits matter
If you live with anxiety, it’s worth looking at what goes into your cup or glass. Neither caffeine nor alcohol causes anxiety on its own, but both can make it louder, and both affect sleep, which affects everything else.
Caffeine
Caffeine is a stimulant. It speeds up your heart, makes you more alert and can leave you jittery. For people prone to anxiety, those body sensations can feel a lot like the start of panic.
- Health Canada advises most adults to have no more than 400 mg of caffeine a day. That’s roughly two to three 8-ounce cups of brewed coffee, depending on how strong it is.
- Caffeine is also in tea, energy drinks, pop, chocolate and some pain medicines.
- Its effects last for hours, so an afternoon coffee can still be with you at bedtime.
Alcohol
A drink can feel like it takes the edge off, and in the short term it can. But as alcohol wears off, many people feel more on edge, sometimes into the next day, which some people call “hangxiety.” Alcohol also makes sleep lighter and more broken, especially in the second half of the night.
When alcohol becomes a main way to cope with anxiety, the anxiety can grow, and so can the drinking. Canada’s Guidance on Alcohol and Health says that less is better, and that not drinking has benefits, including better sleep.
Small changes worth trying
- Track for a week. Note what you drink, when, and how anxious you feel. Patterns often jump out.
- Cut back slowly. If you have a lot of caffeine, reduce it over a week or two to avoid headaches and tiredness.
- Set a cut-off. Many people do better with no caffeine after midday.
- Swap the evening drink. Try a non-alcoholic option, or a calming ritual like caffeine-free tea or a short walk.
- Notice the next day. After a night with alcohol, check in with your mood and anxiety. Your own experience is good evidence.
When to get help
If you find it hard to cut back, or you rely on alcohol or other substances to get through anxiety, you deserve support for both. Talk to your doctor, or a therapist who works with anxiety and substance use. Treating the anxiety often makes the drinking easier to change.
If you drink heavily every day, talk to a doctor before stopping suddenly. Alcohol withdrawal can be dangerous.
Sources
This article is general information, not medical, legal or insurance advice. For advice about your situation, talk to your health care provider, your insurer or a lawyer.
Questions
Quick answers.
Is decaf OK?
Decaf has much less caffeine, though not none. Most people with anxiety find it fine.
What about cannabis?
Some people find cannabis eases anxiety in the moment, while others find it brings on anxiety or panic, especially with higher-THC products. Regular use can make anxiety harder to manage over time.
Do I have to quit completely?
Not necessarily. Many people feel better just by cutting back and changing the timing. Notice what helps you.
Keep Reading
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