National Caffeine Awareness Month

March is National Caffeine Awareness Month. It’s the perfect time to mindfully check in on your caffeine intake. Although it’s completely normal to have a cup of coffee in the morning or a soda in the afternoon, it’s important to know that too much caffeine can cause anxiety, stress, insomnia and higher blood pressure. Your caffeine consumption can also cause fatigue later in the afternoon, known as the ‘afternoon slump’.

“Those who already struggle with anxiety may be particularly susceptible to its effects and should monitor their consumption” (4). “More than 400 milligrams of caffeine per day (around 4-5 cups of coffee) may increase the likelihood of anxiety and panic attacks in people sensitive to it” (6). “The natural effects of caffeine stimulate a host of sensations, such as your heart beating faster, your body heating up, your breathing rate increasing—all things that mimic anxiety” (3). “Common signs of caffeine-triggered anxiety include: headaches, insomnia, nervousness, restlessness and sweating” (1).

Tap into your wise mind to be mindful with caffeine including: 

• Delay caffeine intake in the morning upon rising. “Your body produces cortisol, a natural energy booster, so save your coffee breaks for mid-morning or the early afternoon, when cortisol levels dip, advises Dartmouth University neuroscientist Steven Miller, PhD” (5).
• Practice DBT PLEASE skills by getting balanced sleep. To support sleep, avoid caffeine later in the day, too close to bedtime.
• Notice sensations when you drink caffeine. Observe the amount of caffeine that feels optimal for you to prevent anxiety or activated nervous system. 
• Cut down on caffeine by switching to decaf for your second cup of coffee or tea, increasing your water intake to hydrate and increase your energy, or take a short walk or stretch when feeling sleepy in the afternoon for an energy boost! 
• Use DBT skills to cope with work stress instead of relying on caffeine including: STOP, self-soothe, paced breathing and more!

To learn more about the DBT skills and our services call 949-480-7767 or visit dbtcenteroc.com!

Written By: Nora Josephson LPC AMFT, Clinical Operations Director

Photo Credit: Pradeep Javedar on Unsplash

Resources:

1. https://medlineplus.gov/caffeine.html
2. https://nationaltoday.com/national-caffeine-awareness-month/
3. Everything You Need to Know about Anxiety & Caffeine
4. Anxious? Cut Down on Caffeine
5. Too Much Coffee?
6. Food and Drug Administration. Spilling the beans: How much caffeine is too much?