9 Everyday Habits That Keep Your Body Stuck in Stress Mode (And How to Switch It Off)

4. Running on Too Much Caffeine

Coffee, tea, energy drinks, and pre-workout powders all contain caffeine, which activates the same alert, high-energy response as stress. A little can sharpen your focus. But too much can make you jittery, increase your heart rate, worsen anxiety, and make it harder to fall asleep, which then makes you more tired and more dependent on caffeine the next day.

The US Food and Drug Administration says up to 400 milligrams of caffeine a day (around 4 to 5 cups of coffee) is generally safe for most healthy adults, but people differ a lot in how sensitive they are. Caffeine can also stay in your body for many hours, so an afternoon coffee may still be affecting your sleep at midnight.

What to do instead: Notice how you feel an hour after your coffee. If you feel shaky, anxious, or wired, try cutting back gradually (going cold turkey can cause headaches). Move your last cup earlier, ideally before early afternoon, and have it with food rather than on an empty stomach. Herbal teas like chamomile, tulsi, or ginger make a good evening swap.