According to the Food Insight organization
“Nine in ten (93%) Americans report consuming caffeine (Food Insight, 2022) ”.
Can you really blame us?
We are constantly moving and we need an extra pick me up to get through the day. Many of us can’t survive without a cup of joe.
Now look at the statistics for GAD
The Anxiety & Depression Association of America reported that “almost 6.8 million adults or 3.1% of the U.S. population are diagnosed with Generalized Anxiety disorder (ADAA, 2022)”.
Have you ever wondered how caffeine affects your anxiety?
Unfortunately, our love for caffeine tends to increase anxiety.
Don’t forget that you can find caffeine in almost anything and everything.
Ever wondered what that jolt of energy comes from?
The Verywellmind notes that “Caffeine stimulates the central nervous system, making you feel more alert and energetic after consuming it (Cherry, 2022)”.
Caffeine can increase your heart rate, high blood pressure, muscle tension and other physiological symptoms. Caffeine is one of those things that can affect both.
So what should I do?
Well first off don’t panic, because we’ve all endured the side effects.
Caffeine is a stimulant, meaning that it speeds chemical messages within your body
Did you know that in the DSM 5 – TR there are disorders associated with the excess consumption of caffeine?
The DSM 5- TR notes the following as Caffeine related disorders (DSM 5 -TR, 2023):
- Caffeine Intoxication
- Caffeine Withdrawal
- Caffeine-Induced Mental Disorders
- Unspecified Caffeine-Related Disorder
Caffeine is listed as an instigator for anxiety and/or caffeine related disorders.
Fortunately, the American Psychological Association recommends the following to help reduce the consumption of caffeine (Lu, 2023):
- Delay having coffee for at least an hour after you wake in the morning.
- Save your coffee breaks for mid-morning or the early afternoon.
- Don’t drink caffeine regularly; consider drinking it only when you really need a functional boost.
- Caffeine can interfere with sleep when consumed as long as six hours before bedtime, reducing sleep by an hour and interfering with sleep efficiency and REM patterns.
- There are no formal guidelines to help people get off caffeine, but stopping other problem behaviors such as smoking, drinking alcohol or overeating are recommended.
- Watch out for triggers that spur caffeine use and ask friends to help you reach your goal.
No one is telling you to give up caffeine completely
Just to slow down and/or consume less.
It can be difficult to do, especially now that we are heavily dependent on Caffeine.
The FDA estimates “toxic effects, like seizures, can be observed with rapid consumption of around 1,200 milligrams of caffeine, or 0.15 tablespoons of pure caffeine (FDA, 2023)”.
1,200 milligrams of caffeine is equivalent to 12 cups of coffee.
It sounds a bit extreme but, there are people who are addicted to this stimulant.
It is important that you pay attention to all the information listed on the consumer label.
Remember that caffeine is known to cause both physiological and psychological effects.
So next time you pick a Pepsi or a redbull, remember to read the label.
Research the medication you are currently taking to ensure safety.
Consult your doctor if you have any questions regarding the consumption of caffeine.
This post was written by Jasmine P., and published by Convenient Counseling Services.
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References
Lu, S. (2023). Too much coffee?. American Psychological Association. https://www.apa.org/gradpsych/2015/11/coffee#:~:text=The%20drug%20is%20notorious%20for,Review%20of%20Neurotherapeutics%2C%202011
Cherry, K. (2022, October 18). How does caffeine affect anxiety?. Verywell Mind. https://www.verywellmind.com/how-does-caffeine-affect-anxiety-6748834#toc-how-caffeine-affects-anxiety
ADAA. (2022, October 28). Facts & Statistics: Anxiety and Depression Association of America, ADAA. Facts & Statistics | Anxiety and Depression Association of America, ADAA. https://adaa.org/understanding-anxiety/facts-statistics#Facts%20and%20Statistics
Food Insight. (2022, March 14). Caffeine: Consumer consumption habits and safety perceptions. Food Insight. https://foodinsight.org/caffeine-consumer-consumption-habits-and-safety-perceptions/#:~:text=Over%20nine%20in%20ten%20
FDA. (2023, September 17). Spilling the beans: How much caffeine is too much?. U.S. Food and Drug Administration. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787
