Caffeine, Cortisol, and the Overwhelmed Mom: Why Coffee Spikes Anxiety and What To Do

Written By Atara Parkinson

Who doesn’t love a cup of morning coffee?? Many moms cherish their morning coffee ritual. It feels comforting, familiar, and grounding. Yet by afternoon, anxiety and racing thoughts often creep in, hinting at a caffeine cortisol loop that quietly amplifies stress and fatigue.

Unfortunately, this is more common than you think.

How Caffeine Affects Your Stress Hormones

Caffeine creates alertness by blocking adenosine, which is the neurotransmitter that signals your body to rest. At the same time, it spikes cortisol, the body’s main stress hormone. Research shows that coffee can raise cortisol levels by up to 50 percent above baseline, which explains the jittery feelings, irritability, and heightened anxiety that so many women notice. Overtime, these cortisol spikes stress the body and can send the system into shut down. (Ask me how I know…)

Meta-analyses also confirm that caffeine intake above 400 mg a day increases anxiety risk in both men and women, though women appear to be particularly sensitive. The stress response becomes even stronger when caffeine is paired with multitasking or mental strain, so basically daily mom-life.

This is why so many moms feel stuck in the pattern of chasing morning energy only to crash by afternoon. Oof!

Why Moms Are More Prone to the Crash

Motherhood creates a chronically elevated stress baseline due to sleep disruption, constant multitasking, emotional labor, and the mental load that never ends. All of this pushes the adrenals to produce more cortisol, which is intensified by caffeine, and can contribute to symptoms commonly labeled as adrenal fatigue.

Over time, this can look like:

• Feeling tired but wired (think laying down but you can’t actually rest
• Afternoon anxiety or emotional overwhelm
• Difficulty falling or staying asleep
• Mineral depletion and hormonal dysregulation
• Relying on caffeine to push through the day

Stressful routines paired with regular caffeine intake often create a pattern of initial stimulation followed by a wave of fatigue. In efforts to combat that, we add late day caffeine can increase dehydration, make sleep harder, and drain energy even more the next morning. So, what’s a tired mama to do??

Three Ways to Break the Caffeine Cycle

If you are ready to shift the pattern, here are simple, supportive, science-backed steps.

1. Replace stress coffee with a mineral mocktail (aka adrenal cocktail)

Electrolytes help restore mineral balance that is often depleted by stress. This supports steadier energy and reduces reliance on caffeine.

2. Eat protein before your caffeine

A protein-rich breakfast stabilizes blood sugar and blunts cortisol spikes. This leaves you less prone to the jittery feeling or the afternoon crash.

3. Support your adrenals with rest and hydration

Small resets matter. A short nap, deep breathing, or intentional hydration can help soothe your nervous system and signal safety. Busy moms, this also models rest for your kiddos! Try doing these things TOGETHER and teach them early about caring for their bodies.

A Regulated Morning Routine

Regulation does not mean giving up coffee. It means supporting your body so it can tolerate caffeine without tipping into overwhelm. Research even shows that moderate coffee intake may be less harmful for postpartum women and can be neutral or beneficial when consumed in a balanced routine.

Calmer mornings start with hydration, protein, and gentle movement. Caffeine becomes an optional boost rather than a daily lifeline.

With gentle shifts and science-backed habits, every mom can reclaim calm- even in a busy, caffeinated world. If you’d like more guided support here, try a Regulation Reading. This is where you can get actionable solutions for a system in overwhelm.

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Atara Parkinson
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