Coffee is the most wildly drank beverage in the world. With the world drinking in excess of 450 billion cups per year consumed; yes, that is Billion with a B. People use coffee to wake up in the morning, to give themselves a boost in the afternoon, for the energy, or to complete an evening meal. Coffee has an alluring smell and can be described as crisp, sharp, smooth and pleasant in taste. Coffee has been described as having a sweet, woodsy or even clean palate feeling in our mouth.
Coffee is soothing to us and we drink coffee hot, cold, with and without milk or sugar. Some even add alcohol for after-dinner drinks or cold nights. There are also a few purists that enjoy their Joe just black. Coffee has its origins dating back to Ethiopian highland in the 9th century and it is thought that this region is where coffee beans were first discovered.
Coffee has a chemical compound called caffeine in it. Caffeine is a stimulate that works on the Central Nervous System by speeding up the heart and raising blood pressure. When caffeine hits the brain, it can provide alertness, enhanced memory and focus, it helps you feel less tired and more awake. In one study, caffeine use was linked to reduced suicide risk. Caffeine has also been shown in certain studies to reduce the effects of Alzheimer’s and Dementia.
However, in a therapists’ office, we often see the effects of too much caffeine as our clients come in and describe their symptoms like sleep disorders, anxiety, panic attacks, nervousness, and irritability. There is such a strong link between caffeine and anxiety that the Diagnostic and Statistical Manual of Mental Disorders (DSM–5) used by mental health professionals list four such related mental health disorders that are specifically related to caffeine.
Caffeine Intoxication
Caffeine Withdrawal
Unspecified Caffeine Related Disorders
Other caffeine-induced disorders (anxiety disorder, sleep disorder)
Anxiety and panic disorders are on the rise in the United States and so is coffee use. It is up by 12% overall according to the Coffee Growers of America. To those sensitive to caffeine and already have some type of anxiety disorder i.e. Social Anxiety, Generalized Anxiety, Panic Attacks or Bipolar Disorders, the combination of the added caffeine is troubling and worrisome.
But how much caffeine is too much? According to the Food and Drug Association, about 400 mg a day is a safe amount. This roughly translates into 3 to 4 cups of home-brewed coffee. More than this can cause a person difficulty especially if that person has anxiety and is ingesting other substances with caffeine.
Recently in my office, I ask a client how much caffeine they drink and the client said about 4 cups of coffee a day. I then inquired about soda, energy drinks, and dark chocolate. My client said yes to drinking both soda and energy drinks. We figured he was consuming about 1100 mg daily; that’s the equivalent of about 12 cups a coffee. My client didn’t realize soda and energy drinks were contributing to his daily caffeine intake.
If you are taking in too much caffeine, it may be time to change. Here are a few steps you can take to reduce your intake.
Do the math, what is your actual caffeine intake? If it is closer to my client’s level and you are having anxiety symptoms, you might want to reduce the consumption.
Eliminate one or two cups per day. Do not quit cold turkey. You can cause harm to your body to stop suddenly, not to mention the headaches and other withdrawal symptoms. After a couple weeks, reduce down again by one or two cups to get closer to that 400 mg level.
Switch to lower level caffeinated beverages, try herbal teas, green teas, and water to replace soda or decaffeinate coffee.
Try a short but brisk walk to help you wake up when that mid-day grogginess creeps up and skip the cup of coffee.
It is good to remember that coffee is not the bad guy here and in fact can actually have some positive health benefits. However, coffee does contain short-acting stimulate caffeine and if you are struggling with anxiety symptoms, skipping that extra cup of Joe may help reduce those anxiety signs.
My client is now down to three cups of coffee daily and his sleeping has gone back to normal and he is no longer having any panic attacks.
By Sheralyn (Sherry) Shockey-Pope, MA, LMFT
I began my career in this field because I wanted to help people find their passion and zest for life. My goal working with clients is to help them find their voice and get out of pain as quickly as possible.
I have worked with children in foster care and helped prepare their families for placement. My specialties include anxiety reduction, depression relief, adoption issues, grief and loss, divorce and trauma recovery. I also work with adults who want to find their passion and change their lives while working through the traumas of their pasts.
I am on the faculty of the Public Child Welfare Training Academy where I train local county social workers on Intimate Partner Violence, Mental Health, Family Engagement , Self Care for Social Workers and Eliminating Secondary Trauma.
I also am available to speak to community groups or provide training on mental health issues, parenting and trauma I further enjoy my role as supervisor of trainees and interns as they are on their journey to become fully licensed therapists.
I am a Member of California Association of Family Therapist (CAMFT state level) and the current co-president of the Inland Empire Chapter of Marriage and Family Therapists 2014-2016, as well as the chapter facilitator for the Inland CAMFT 3000 Club.
I don't believe that a person should be in counseling for years and years. I think you come in, work on the issues and leave. Later, if you need a tune up, then you come back and we work on healing those issues.
It is my privilege working with my clients as they walk their life's journey.