Many people love starting the day with a warm cup of coffee, its rich aroma drifting through the air while sleepy thoughts come to life. But for some, that comforting cup can also come with a downside, racing heart, jittery nerves, and a sudden wave of anxiety.
Although, this doesn’t have to mean you need to give up coffee completely. Moderate amounts, about one to two cups a day, are generally safe for most people and may even offer benefits like a better mood, improved focus, and a lower risk of some diseases.
Here are 6 ways to keep calm and keep your coffee:
1. Know your limit
Experts say up to 400 mg of caffeine a day, about four cups, is safe for most healthy adults. But if you’re sensitive, you might feel on edge at half that amount or less. Pay attention to when the jitters or racing thoughts start, and cut back until you find what works for you. For many people, one or two cups is just right.
2. Time your cup wisely
Try waiting an hour after waking before you pour your first cup. Cortisol, your natural “wake up” hormone, peaks soon after you get out of bed. Adding caffeine on top of that can boost stress levels. Also, avoid drinking coffee late in the day since caffeine can stay in your system for up to eight hours, making sleep harder and anxiety worse.
3. Don’t drink it on an empty stomach
Eating something with protein or healthy fats helps slow down how fast caffeine hits your system. This can help you avoid a sudden spike in energy that feels more like panic than focus.
4. Stay hydrated and move
Caffeine can be dehydrating, and dehydration can mimic anxiety. Drink plenty of water throughout the day. Light activity like a short walk, gentle stretching, or a few yoga poses can also help burn off excess energy and settle your nerves.
5. Cut back gradually
If you want to drink less caffeine, take it slow. Cutting it out all at once can cause headaches, irritability, and low mood. Reduce your intake step by step every few days, and try swapping part of your usual coffee for decaf or tea.
6. Explore other options
Decaf lets you keep the taste without the extra buzz. Green tea or matcha have less caffeine and also contain L-theanine, an amino acid that promotes calm focus. Herbal teas can also give you a warm mug to hold without any caffeine at all.
You don’t always have to give up coffee to keep anxiety at bay. If your daily cup still feels comforting and doesn’t set your heart racing, you can likely keep enjoying it in moderation. But if you start noticing jittery nerves or racing thoughts, it may be time to rethink your routine. By paying attention to how caffeine affects your body, adjusting your timing and amount, and exploring gentler alternatives when needed, you can keep coffee as a soothing ritual instead of an anxious trigger.
(This article is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals.)