We’ve all hit that point in the work day when we are dragging and need a cup of coffee to get through. But for many of us, with that extra boost of energy comes heightened anxiety and inability to focus. Caffeine, especially when you’re getting it from coffee, can have negative effects on your body. To reduce your anxiety, finding swaps that provide you energy without the jitters is key.
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But why exactly does coffee make us more prone to anxiety? “When caffeine enters the system, it creates a state of alertness (what we usually want) in the body. If you can clear the caffeine efficiently it gives you a boost and then leaves the system. Sensitive people might not be able to clear the caffeine efficiently and in a timely manner,” says Pamela Barton, R.H.N., NNCP, founder of Butterfly Nutrition. “That can be due to liver congestion, lacking enzymes, or a genetic disposition. If the caffeine doesn’t clear, people can get anxious as the body is launching a cascade of hormones to prepare the body for fight or flight. This results in anxiety, fidgeting and nervousness.”
So what should you be drinking instead? You may be surprised to find out one of the best beverages for energy is water! “We often think that we need an energy boost with stimulants, when all we experience is dehydration. That can be solved by drinking water. My tip is to drink water first (a glass or two) and see if you still need a boost.” Barton says. If you are still feeling sluggish, consider trying green tea. “Even though it contains teine (like caffeine), it does not seem to elevate the hormonal players for anxiety as much as caffeine does. Green tea also has many other beneficial properties, like strengthening the immune system. It’s also anti-inflammatory and has cancer fighting properties.”
With that being said, some people still prefer coffee for its taste. If that is the case for you, there are ways to adjust your routines to reduce the jittery after effects. “If you don’t want to part with coffee, I suggest you switch to decaf coffee to reduce the amount of caffeine you get,” Barton explains, “You can gradually lower the caffeine amount by mixing regular and decaf beans or switch at once. Decaf coffee can be consumed any time of the day. For very sensitive people, I suggest drinking no more than one cup a day, preferably before noon.” Easing into decaf coffee is a great way to still enjoy coffee regularly—however, it may not give you the energy boost caffeinated coffee would.
While caffeine is a great tool for times when you may not be able to get as much sleep as usual, getting adequate rest, eating a balanced diet, and staying hydrated are key for long term energy. Otherwise, try switching to green tea, or transition to decaf, if you enjoy coffee for its taste.
