Adrenaline is a hormone involved in the body’s fight-or-flight fear response.
Caffeine causes a spike in adrenaline levels, and this can make some people feel anxious or on edge.
Coffee is one of the most popular sources of caffeine, but it is also presentTrusted Source in:
- tea
- sodas
- energy drinks
- chocolate
People who notice a connection between their caffeine intake and anxiety should try cutting caffeine out of their diet.
People should do this slowly to avoid caffeine withdrawal. Withdrawal can cause physical symptoms similar to those of anxiety.
Exercise may calm anxiety in two ways. Firstly, it decreases levels of stress hormones within the body. Secondly, it makes people focus on the task of exercising, and this can distract them from ruminative thoughts.
In 2022, researchersTrusted Source found that people who followed a 12-week exercise program saw a reduction in symptoms of depression and anxiety compared with those who did no exercise.
The exercise group did cardiorespiratory and resistance training. Moreover, those who exercised to a higher intensity saw greater improvements in anxiety scores than those who did lower intensity activity.
Anyone interested in starting a physical activity program to manage anxiety should speak with a doctor first, and work with a qualified trainer to ensure they exercise safely.