Drinks such as coffee, sodas, energy drinks, tea, and chocolate, all contain caffeine. 
People who have anxiety disorders and panic disorders are generally more sensitive to the effects of caffeine. The stimulants in caffeine can mimic and heighten symptoms of anxiety when consumed in large amounts. It can rapidly increase your heartbeat or even make your body feel restless

Caffeine worsens your anxiety

Health

The explanation behind the surge of energy you get from drinking coffee is: caffeine blocks the receptors that are meant to be for adenosine.
Adenosine plays a number of bodily functions, but during our bodies' waking hours it builds up in the receptors which causes us to feel sleepy and less alert. So, when we intake caffeinated drinks, the caffeine blocks the receptors that are meant for the adenosine to build up and also could trigger the release of adrenaline.

Jolts of energy from caffeine

According to the FDA, 400 milligrams of coffee is deemed to have any harmful effects on healthy adults. However, those who are pregnant and suffer from anxiety and panic disorders should drink no more than 200 milligrams per day.
If you believe that caffeine is worsening your anxiety, keep a diary with you at all times to keep track of your caffeine intake and anxiety symptoms and log them. Check your logs to see if there are any patterns that show up.

Tracking your caffeine intake

While coffee is one of life's simple pleasures that most of us are unable to resist, here are ways on how to cut back on caffeine intake:
<ol>
<li>Drink gradually. Slow down and take your time while drinking coffee. If you start to experience jitters, it's time to stop.</li>
<li>Change up your coffee order. You'd be surprised that a shot of espresso has less caffeine than a drip of coffee.</li>
<li>Switch to decaffeinated coffee or herbal tea.</li>
</ol>

Cutting back on caffeine

For many, <a href="https://www.huffpost.com/life/topic/coffee" role="link" data-ylk="subsec:paragraph;itc:0;cpos:1;pos:1;elm:context_link" data-rapid_p="1" data-v9y="1" dir="ltr">coffee</a> is one of life’s simple pleasures. Just thinking about that hot cup of joe or that iced latte is enough to get some people out of bed in the morning. But for the <a href="https://adaa.org/about-adaa/press-room/facts-statistics" role="link" data-ylk="subsec:paragraph;itc:0;cpos:1;pos:2;elm:context_link" data-rapid_p="2" data-v9y="0" dir="ltr">40 million Americans who live with an anxiety disorder</a>, a daily caffeine habit could be taking a toll on their mental health. That’s because the stimulant effects of caffeine, especially when consumed in higher amounts, can <a href="https://www.webmd.com/anxiety-panic/news/20190719/is-caffeine-fueling-your-anxieties" role="link" data-ylk="subsec:paragraph;itc:0;cpos:3;pos:1;elm:context_link" data-rapid_p="3" data-v9y="0" dir="ltr">mimic or exacerbate</a> <a href="https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961" role="link" data-ylk="subsec:paragraph;itc:0;cpos:3;pos:2;elm:context_link" data-rapid_p="4" data-v9y="0" dir="ltr">anxiety symptoms</a>. Think <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/caffeine" role="link" data-ylk="subsec:paragraph;itc:0;cpos:3;pos:3;elm:context_link" data-rapid_p="5" data-v9y="0" dir="ltr">rapid heartbeat</a>, <a href="https://health.usnews.com/wellness/mind/articles/2018-09-07/can-coffee-and-nicotine-contribute-to-your-anxiety" role="link" data-ylk="subsec:paragraph;itc:0;cpos:3;pos:4;elm:context_link" data-rapid_p="6" data-v9y="0" dir="ltr">restlessness</a>, <a href="https://healthblog.uofmhealth.org/wellness-prevention/energy-drinks-caffeine-and-your-digestion" role="link" data-ylk="subsec:paragraph;itc:0;cpos:3;pos:5;elm:context_link" data-rapid_p="7" data-v9y="0" dir="ltr">gastrointestinal upset</a> and <a href="https://www.self.com/story/coffee-time-and-sleep" role="link" data-ylk="subsec:paragraph;itc:0;cpos:3;pos:6;elm:context_link" data-rapid_p="8" data-v9y="0" dir="ltr">difficulty sleeping, </a>said <a href="https://www.hopkinsmedicine.org/profiles/results/directory/profile/10003890/mary-sweeney" role="link" data-ylk="subsec:paragraph;itc:0;cpos:3;pos:7;elm:context_link" data-rapid_p="9" data-v9y="0" dir="ltr">Mary Margaret Sweeney</a>, an assistant professor of psychiatry and behavioral sciences at Johns Hopkins University School of Medicine. In fact, research studies have used a moderate to high dose of caffeine “as a reliable way for experimenters to generate panic among persons with panic disorder, so that their symptoms can be studied in a safe and controlled setting,” Sweeney told HuffPost.Reactions to caffeine vary widely from person to person. Some people can down a triple shot of espresso and lie down for a nap, while others would be on edge all day after doing the same. Generally, people with preexisting anxiety disorders tend to be more sensitive to the effects of caffeine.“Some individuals may experience anxiety, nervousness and jitteriness at much lower doses than others,” said <a href="https://www.american.edu/cas/faculty/juliano.cfm" role="link" data-ylk="subsec:paragraph;itc:0;cpos:9;pos:1;elm:context_link" data-rapid_p="10" data-v9y="0" dir="ltr">Laura Juliano</a>, an American University psychology professor and caffeine researcher. “Some of this variability may be due to anxiety sensitivity, genetic differences, other drugs or medications — like oral contraceptives — as well as how much caffeine someone is used to having, causing tolerance.” <BLOCKQUOTE>“Some people may be consuming much more caffeine than they realize.”<div class="caption">- Laura Juliano, an American University psychology professor and caffeine researcher</div></BLOCKQUOTE><div>The best recipes, kitchen tips and genius food facts</div><div>Subscribe to HuffPost’s food email.</div>So why does coffee give you that jolt? In short, the caffeine binds to the receptors in your brain intended for adenosine. The latter is a chemical messenger that plays a role in a number of bodily processes, including sleep. “Adenosine builds up in our brains during waking hours and causes us to feel sleepy and less alert,” Juliano said. “When caffeine blocks the receptors intended for adenosine, it causes us to feel more awake and alert.”Caffeine is also thought to trigger the <a href="https://thebrain.mcgill.ca/flash/i/i_03/i_03_m/i_03_m_par/i_03_m_par_cafeine.html" role="link" data-ylk="subsec:paragraph;itc:0;cpos:11;pos:1;elm:context_link" data-rapid_p="11" data-v9y="0" dir="ltr">release of adrenaline</a> — the fight-or-flight hormone — which could be <a href="https://www.huffpost.com/entry/coffee-drinks-espresso-affects-body-brain_n_5bed8ff7e4b03af89267a915" role="link" data-ylk="subsec:paragraph;g:a85c3ba4-8f58-3510-bea5-3adcc855b950;itc:0;cpos:11;pos:2;elm:context_link" data-rapid_p="12" data-v9y="0" dir="ltr">contributing to those feelings of anxiousness</a>. <h3>How much caffeine is too much? </h3>Guidance from the Food and Drug Administration says that up to <a href="https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much" role="link" data-ylk="subsec:paragraph;itc:0;cpos:15;pos:1;elm:context_link" data-rapid_p="13" data-v9y="0" dir="ltr">400 milligrams per day</a> — equivalent to about <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372" role="link" data-ylk="subsec:paragraph;itc:0;cpos:15;pos:2;elm:context_link" data-rapid_p="14" data-v9y="0" dir="ltr">four 8-ounce cups of home-brewed coffee</a> — is unlikely to have dangerous negative effects on healthy adults. (The recommendation for <a href="https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2010/08/moderate-caffeine-consumption-during-pregnancy" role="link" data-ylk="subsec:paragraph;itc:0;cpos:15;pos:3;elm:context_link" data-rapid_p="15" data-v9y="0" dir="ltr">pregnant individuals</a> is lower.) But even consuming half that amount — <a href="http://www.americanmedtech.org/files/STEP_Online_articles/353.pdf" role="link" data-ylk="subsec:paragraph;itc:0;cpos:15;pos:4;elm:context_link" data-rapid_p="16" data-v9y="0" dir="ltr">200 mg or more</a> — has been shown to increase anxiety among those with anxiety disorders and others sensitive to caffeine, Juliano said.“Low doses of caffeine do not typically cause anxiety and extremely high doses will likely cause any individual to feel anxious,” she said. “It generally takes a higher dose of caffeine to produce anxiety in someone who is not normally anxious compared to someone who is anxiety-prone.” <figure><picture><source type="image/webp" srcset="https://img.huffingtonpost.com/asset/5f9b3393240000282861eb5c.jpeg?cache=EegLiI0v9W&amp;ops=crop_0_0_3414_2268%2Cscalefit_720_noupscale&amp;format=webp"><img alt="A single serving of coffee can contain anywhere from 50 mg to 500 mg of caffeine." width="605" height="402" src="https://img.huffingtonpost.com/asset/5f9b3393240000282861eb5c.jpeg?cache=EegLiI0v9W&amp;ops=crop_0_0_3414_2268%2Cscalefit_720_noupscale"></picture><figcaption dir="auto">A single serving of coffee can contain anywhere from 50 mg to 500 mg of caffeine.</figcaption></figure>Unfortunately, many people don’t have an accurate sense of their daily caffeine intake. “A serving of coffee can contain anywhere from 50 mg to 500 mg of caffeine, depending on the type of coffee beans, serving size, and brewing method,” Juliano said. A <a href="https://www.starbucks.com/menu/product/480/hot?parent=%2Fdrinks%2Fhot-coffees%2Fbrewed-coffees" role="link" data-ylk="subsec:paragraph;itc:0;cpos:16;pos:1;elm:context_link" data-rapid_p="17" data-v9y="0" dir="ltr">Starbucks venti Pike Place Roast coffee</a>, for example, contains a whopping 410 mg of caffeine.And, of course, coffee isn’t the only source of caffeine. Consider sodas, energy drinks, tea, chocolate and certain medications, like <a href="https://www.excedrin.com/products/migraine/" role="link" data-ylk="subsec:paragraph;itc:0;cpos:18;pos:1;elm:context_link" data-rapid_p="18" data-v9y="0" dir="ltr">Excedrin Migraine</a>. (You can find the <a href="https://cspinet.org/eating-healthy/ingredients-of-concern/caffeine-chart" role="link" data-ylk="subsec:paragraph;itc:0;cpos:18;pos:2;elm:context_link" data-rapid_p="19" data-v9y="0" dir="ltr">caffeine content of some popular foods and beverages</a> on the Center for Science in the Public Interest’s website). “Some people may be consuming much more caffeine than they realize,” said Juliano.<h3>How to tell if caffeine is increasing your anxiety</h3>Not sure if your coffee habit is affecting your anxiety levels? Keep a diary to track your caffeine consumption and your anxiety symptoms, Sweeney suggested. Then see if any patterns emerge.“For example, on a day when they felt particularly anxious or had more trouble sleeping, was that the same day they had an extra cup of coffee?” she said. “[You] could also tell whether the pattern of caffeine consumption relates to anxiety symptoms, such as whether having two cups one right after the other results in greater anxiety than two cups spread across the morning, or whether consuming caffeine later in the day coincides with greater trouble sleeping.”<h3 dir="ltr">How to cut back on caffeine </h3><figure><picture><source type="image/webp" srcset="https://img.huffingtonpost.com/asset/5f9b34b8240000ed15b03459.jpeg?ops=crop_38_0_5868_3898%2Cscalefit_720_noupscale&amp;format=webp"><img alt="If you want to minimize caffeine withdrawal symptoms, reduce your intake gradually.&amp;nbsp;" width="605" height="402" src="https://img.huffingtonpost.com/asset/5f9b34b8240000ed15b03459.jpeg?ops=crop_38_0_5868_3898%2Cscalefit_720_noupscale"></picture><figcaption dir="auto">If you want to minimize caffeine withdrawal symptoms, reduce your intake gradually.&nbsp;</figcaption></figure>Do it gradually. Experts recommend reducing your intake slowly over the course of two to three weeks. If you go cold turkey, you’re more likely to deal with unpleasant <a href="https://www.ncbi.nlm.nih.gov/books/NBK430790/" role="link" data-ylk="subsec:paragraph;itc:0;cpos:25;pos:1;elm:context_link" data-rapid_p="20" data-v9y="0" dir="ltr">withdrawal symptoms</a> like headaches, fatigue and mood disturbances.“Caffeine withdrawal symptoms can be uncomfortable but usually go away within the first week of stopping,” Juliano noted. It may also be useful to track your anxiety levels in a journal throughout the weaning process, Sweeney said. Change up your coffee order.Some may be surprised to learn that one shot of espresso actually contains less caffeine than one cup of drip coffee. “A 1.5-ounce shot of espresso only contains about 75 to 90 mg of caffeine compared to a 12-ounce drip coffee that may contain 200 to 300 mg of caffeine,” Juliano said. If you like tea, you’ll be glad to know that even caffeinated varieties — such as green tea or black tea — tend to have less caffeine per serving than brewed coffee. In an 8-ounce cup, green tea has about 25 mg of caffeine and black tea has about 50 mg, <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372" role="link" data-ylk="subsec:paragraph;itc:0;cpos:37;pos:1;elm:context_link" data-rapid_p="21" data-v9y="0" dir="ltr">according to the Mayo Clinic</a>. But again, caffeine content can vary based on the <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372" role="link" data-ylk="subsec:paragraph;itc:0;cpos:37;pos:2;elm:context_link" data-rapid_p="22" data-v9y="0" dir="ltr">brewing time</a>, <a href="https://www.bbcgoodfood.com/howto/guide/how-much-caffeine-tea" role="link" data-ylk="subsec:paragraph;itc:0;cpos:37;pos:3;elm:context_link" data-rapid_p="23" data-v9y="0" dir="ltr">temperature and other factors</a>.Supposing, however, you consumed the same amount of caffeine from coffee as you did from black tea, would the beverages have different effects on your anxiety levels? According to Juliano, there isn’t sufficient data to say. “I am not aware of any research that has kept caffeine constant and compared reactions to coffee vs. tea,” she said. “Theoretically a dose of caffeine should have similar effects across different vehicles, but it is possible that other factors could interact with the effects of caffeine — including expectancy and other components of the beverage. It hasn’t been directly tested as far as I know.” Switch to decaffeinated coffee or herbal tea.Decaf still contains some caffeine but much less than its caffeinated counterparts — usually <a href="https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much" role="link" data-ylk="subsec:paragraph;itc:0;cpos:45;pos:1;elm:context_link" data-rapid_p="24" data-v9y="0" dir="ltr">less than 15 mg in an 8-ounce cup</a>. By going the decaf route, you can enjoy your morning ritual without stoking your anxiety. “Someone could also mix caffeinated and decaffeinated coffee to reduce caffeine exposure,” Juliano said. And herbal teas — such as chamomile, peppermint and ginger — are naturally free of caffeine.

How your favorite morning beverage could be messing with your mental health.

For many, <a data-rapid_p="1" data-v9y="1" data-ylk="subsec:paragraph;itc:0;cpos:1;pos:1;elm:context_link" dir="ltr" href="https://www.huffpost.com/life/topic/coffee" role="link">coffee </a>is one of life’s simple pleasures. Just thinking about that hot cup of joe or that iced latte is enough to get some people out of bed in the morning. But for the <a data-rapid_p="2" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:1;pos:2;elm:context_link" dir="ltr" href="https://adaa.org/about-adaa/press-room/facts-statistics" role="link">40 million Americans who live with an anxiety disorder </a>, a daily caffeine habit could be taking a toll on their mental health.

That’s because the stimulant effects of caffeine, especially when consumed in higher amounts, can <a data-rapid_p="3" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:3;pos:1;elm:context_link" dir="ltr" href="https://www.webmd.com/anxiety-panic/news/20190719/is-caffeine-fueling-your-anxieties" role="link">mimic or exacerbate </a><a data-rapid_p="4" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:3;pos:2;elm:context_link" dir="ltr" href="https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961" role="link">anxiety symptoms </a>. Think <a data-rapid_p="5" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:3;pos:3;elm:context_link" dir="ltr" href="https://www.betterhealth.vic.gov.au/health/healthyliving/caffeine" role="link">rapid heartbeat </a>, <a data-rapid_p="6" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:3;pos:4;elm:context_link" dir="ltr" href="https://health.usnews.com/wellness/mind/articles/2018-09-07/can-coffee-and-nicotine-contribute-to-your-anxiety" role="link">restlessness </a>, <a data-rapid_p="7" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:3;pos:5;elm:context_link" dir="ltr" href="https://healthblog.uofmhealth.org/wellness-prevention/energy-drinks-caffeine-and-your-digestion" role="link">gastrointestinal upset </a>and <a data-rapid_p="8" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:3;pos:6;elm:context_link" dir="ltr" href="https://www.self.com/story/coffee-time-and-sleep" role="link">difficulty sleeping, </a>said <a data-rapid_p="9" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:3;pos:7;elm:context_link" dir="ltr" href="https://www.hopkinsmedicine.org/profiles/results/directory/profile/10003890/mary-sweeney" role="link">Mary Margaret Sweeney </a>, an assistant professor of psychiatry and behavioral sciences at Johns Hopkins University School of Medicine.

In fact, research studies have used a moderate to high dose of caffeine “as a reliable way for experimenters to generate panic among persons with panic disorder, so that their symptoms can be studied in a safe and controlled setting,” Sweeney told HuffPost.

Reactions to caffeine vary widely from person to person. Some people can down a triple shot of espresso and lie down for a nap, while others would be on edge all day after doing the same. Generally, people with preexisting anxiety disorders tend to be more sensitive to the effects of caffeine.

“Some individuals may experience anxiety, nervousness and jitteriness at much lower doses than others,” said <a data-rapid_p="10" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:9;pos:1;elm:context_link" dir="ltr" href="https://www.american.edu/cas/faculty/juliano.cfm" role="link">Laura Juliano </a>, an American University psychology professor and caffeine researcher. “Some of this variability may be due to anxiety sensitivity, genetic differences, other drugs or medications — like oral contraceptives — as well as how much caffeine someone is used to having, causing tolerance.”

“Some people may be consuming much more caffeine than they realize.”

So why does coffee give you that jolt? In short, the caffeine binds to the receptors in your brain intended for adenosine. The latter is a chemical messenger that plays a role in a number of bodily processes, including sleep.

“Adenosine builds up in our brains during waking hours and causes us to feel sleepy and less alert,” Juliano said. “When caffeine blocks the receptors intended for adenosine, it causes us to feel more awake and alert.”

Caffeine is also thought to trigger the <a data-rapid_p="11" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:11;pos:1;elm:context_link" dir="ltr" href="https://thebrain.mcgill.ca/flash/i/i_03/i_03_m/i_03_m_par/i_03_m_par_cafeine.html" role="link">release of adrenaline </a>— the fight-or-flight hormone — which could be <a data-rapid_p="12" data-v9y="0" data-ylk="subsec:paragraph;g:a85c3ba4-8f58-3510-bea5-3adcc855b950;itc:0;cpos:11;pos:2;elm:context_link" dir="ltr" href="https://www.huffpost.com/entry/coffee-drinks-espresso-affects-body-brain_n_5bed8ff7e4b03af89267a915" role="link">contributing to those feelings of anxiousness </a>.

Guidance from the Food and Drug Administration says that up to <a data-rapid_p="13" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:15;pos:1;elm:context_link" dir="ltr" href="https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much" role="link">400 milligrams per day </a>— equivalent to about <a data-rapid_p="14" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:15;pos:2;elm:context_link" dir="ltr" href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372" role="link">four 8-ounce cups of home-brewed coffee </a>— is unlikely to have dangerous negative effects on healthy adults. (The recommendation for <a data-rapid_p="15" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:15;pos:3;elm:context_link" dir="ltr" href="https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2010/08/moderate-caffeine-consumption-during-pregnancy" role="link">pregnant individuals </a>is lower.) But even consuming half that amount — <a data-rapid_p="16" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:15;pos:4;elm:context_link" dir="ltr" href="http://www.americanmedtech.org/files/STEP_Online_articles/353.pdf" role="link">200 mg or more </a>— has been shown to increase anxiety among those with anxiety disorders and others sensitive to caffeine, Juliano said.

“Low doses of caffeine do not typically cause anxiety and extremely high doses will likely cause any individual to feel anxious,” she said. “It generally takes a higher dose of caffeine to produce anxiety in someone who is not normally anxious compared to someone who is anxiety-prone.”

Unfortunately, many people don’t have an accurate sense of their daily caffeine intake.

“A serving of coffee can contain anywhere from 50 mg to 500 mg of caffeine, depending on the type of coffee beans, serving size, and brewing method,” Juliano said. A <a data-rapid_p="17" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:16;pos:1;elm:context_link" dir="ltr" href="https://www.starbucks.com/menu/product/480/hot?parent=%2Fdrinks%2Fhot-coffees%2Fbrewed-coffees" role="link">Starbucks venti Pike Place Roast coffee </a>, for example, contains a whopping 410 mg of caffeine.

And, of course, coffee isn’t the only source of caffeine. Consider sodas, energy drinks, tea, chocolate and certain medications, like <a data-rapid_p="18" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:18;pos:1;elm:context_link" dir="ltr" href="https://www.excedrin.com/products/migraine/" role="link">Excedrin Migraine </a>. (You can find the <a data-rapid_p="19" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:18;pos:2;elm:context_link" dir="ltr" href="https://cspinet.org/eating-healthy/ingredients-of-concern/caffeine-chart" role="link">caffeine content of some popular foods and beverages </a>on the Center for Science in the Public Interest’s website).

“Some people may be consuming much more caffeine than they realize,” said Juliano.

How to tell if caffeine is increasing your anxiety

Not sure if your coffee habit is affecting your anxiety levels? Keep a diary to track your caffeine consumption and your anxiety symptoms, Sweeney suggested. Then see if any patterns emerge.

“For example, on a day when they felt particularly anxious or had more trouble sleeping, was that the same day they had an extra cup of coffee?” she said. “[You] could also tell whether the pattern of caffeine consumption relates to anxiety symptoms, such as whether having two cups one right after the other results in greater anxiety than two cups spread across the morning, or whether consuming caffeine later in the day coincides with greater trouble sleeping.”

Do it gradually.

Experts recommend reducing your intake slowly over the course of two to three weeks. If you go cold turkey, you’re more likely to deal with unpleasant <a data-rapid_p="20" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:25;pos:1;elm:context_link" dir="ltr" href="https://www.ncbi.nlm.nih.gov/books/NBK430790/" role="link">withdrawal symptoms </a>like headaches, fatigue and mood disturbances.

“Caffeine withdrawal symptoms can be uncomfortable but usually go away within the first week of stopping,” Juliano noted.

It may also be useful to track your anxiety levels in a journal throughout the weaning process, Sweeney said.

Change up your coffee order.

Some may be surprised to learn that one shot of espresso actually contains less caffeine than one cup of drip coffee.

“A 1.5-ounce shot of espresso only contains about 75 to 90 mg of caffeine compared to a 12-ounce drip coffee that may contain 200 to 300 mg of caffeine,” Juliano said.

If you like tea, you’ll be glad to know that even caffeinated varieties — such as green tea or black tea — tend to have less caffeine per serving than brewed coffee. In an 8-ounce cup, green tea has about 25 mg of caffeine and black tea has about 50 mg, <a data-rapid_p="21" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:37;pos:1;elm:context_link" dir="ltr" href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372" role="link">according to the Mayo Clinic </a>. But again, caffeine content can vary based on the <a data-rapid_p="22" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:37;pos:2;elm:context_link" dir="ltr" href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372" role="link">brewing time </a>, <a data-rapid_p="23" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:37;pos:3;elm:context_link" dir="ltr" href="https://www.bbcgoodfood.com/howto/guide/how-much-caffeine-tea" role="link">temperature and other factors </a>.

Supposing, however, you consumed the same amount of caffeine from coffee as you did from black tea, would the beverages have different effects on your anxiety levels? According to Juliano, there isn’t sufficient data to say.

“I am not aware of any research that has kept caffeine constant and compared reactions to coffee vs. tea,” she said. “Theoretically a dose of caffeine should have similar effects across different vehicles, but it is possible that other factors could interact with the effects of caffeine — including expectancy and other components of the beverage. It hasn’t been directly tested as far as I know.”

Switch to decaffeinated coffee or herbal tea.

Decaf still contains some caffeine but much less than its caffeinated counterparts — usually <a data-rapid_p="24" data-v9y="0" data-ylk="subsec:paragraph;itc:0;cpos:45;pos:1;elm:context_link" dir="ltr" href="https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much" role="link">less than 15 mg in an 8-ounce cup </a>. By going the decaf route, you can enjoy your morning ritual without stoking your anxiety.

“Someone could also mix caffeinated and decaffeinated coffee to reduce caffeine exposure,” Juliano said.

And herbal teas — such as chamomile, peppermint and ginger — are naturally free of caffeine.

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