Is Caffeine Affecting Your Mental Health?
Effects of caffeine are worth considering when addressing mental health and wellness. While caffeine may just be a helpful stimulant for some, for others, it may also contribute to other mental health issues, including depression, anxiety, and ADD.
Caffeine and Anxiety
"The drug is notorious for causing the jitters and anxiety, particularly at higher doses. People with underlying mental health issues may be more susceptible: a review of eight studies found that caffeine aggravated symptoms of anxiety and panic disorder."
- American Psychological Association (Expert Review of Neurotherapeutics, 2011)
The effects of caffeine may seem small (elevated heart rate or some jitters), but these can exacerbate anxious symptoms. Anxiety and panic disorders are most commonly affected by caffeine, so it is worth considering the role caffeine may be playing if you are struggling with mental health. Who knows - stopping caffeine could make a big difference for you - you can't know until you try, and there is no harm in trying. If you are concerned about caffeine withdrawal symptoms, decrease your caffeine intake slowly, over time.
How Much Are You Really Consuming?
A common problem with caffeine consumers is not realizing how much they are actually consuming - one drink becomes two, and so on. It is important to know the caffeine content of your food and drinks, at least so you can be aware of when you might be reaching your limit. Below is a useful graphic from Examine.Com, comparing caffeine content in beverages:
Click here for Examine.Com's article on caffeine consumption.
Recommended Caffeine Intake
For information on recommended amounts of caffeine, speak with your health care provider and research public health recommendations in your area.
Below is the daily recommended maximum caffeine intake from Health Canada:
- Coffee
- Roasted chicory root and/or dandelion "coffees" taste very close or even identical to regular coffee, without the caffeine or acidity.
- Brands: Dandy Blend - Teeccino - Bambu
- Herbal Teas
- There are many herbal teas that taste just like caffeinated teas - even green tea and black tea! Examples of caffeine-free teas that taste similar to green tea are: peppermint, lemongrass, and green rooibos. If you're looking for black tea substitutes, most rooibos teas are the way to go.
- Brands: Tetley - Stash - Teeccino - David's Tea - Twinings
- Chai
- Chai doesn't have to be caffeinated to taste great! There are multiple manufacturers of caffeine-free chai (usually made with rooibos tea), or you can find recipes to make some at home.
- Brands: Tetley - Stash - Yogi - Pukka
- Recipe: Caffeine-Free Chai Mix
- Cola Soda/Pop
- Going caffeine-free doesn't mean you're stuck with Sprite or 7Up! There are plenty of caffeine free colas available.
- Brands: Pepsi - Coca-Cola - President's Choice - Soda Stream
- Matcha
- Matcha that is caffeine free is very difficult to find, but you can try grinding caffeine free herbal teas that are similar to green tea.
- Are you sleeping well? Do you have good sleep hygiene? (Check out our page on sleep)
- Check with your nutritionist about your eating habits: are you getting enough nutrition? Are you eating a variety of foods?
- Maintain your hydration; dehydration can contribute to fatigue.
- Are you lacking energy because of a physical health condition? Let your doctor know if you are struggling with low energy levels - they might be able to find a physical cause, or at least suggest some ideas for you. Getting bloodwork done can help rule out vitamin or mineral deficiencies, as well.
- Are you struggling with symptoms of anxiety, depression, or ADD? Both anxiety and depression can cause symptoms of fatigue, lack of motivation, etc. See your health provider or a mental health practitioner.
- Are you taking medications with side effects such as fatigue or drowsiness? If so, it may be worth discussing with your health provider.
- It might seem backwards, but initiating the action of moving your body can actually give you energy. Even small, short amounts of movement can increase your energy levels. This is a technique found in behavioural psychology, sometimes known as "behavioural activation."
- Energize your environment - play an energizing music playlist, turn up the lights, open the curtains to let light in, watch a comedy movie, or find some funny videos.
- Smell invigorating or unique scents. Sometimes the right smell can give us a boost of energy.
- Try a light therapy lamp. (Click here for recommendations on how to do light therapy).