카페인이 정신 건강과 웰빙에 미치는 영향

### 카페인이 정신 건강에 미치는 복잡한 영향
* ☕ 카페인은 전 세계적으로 가장 널리 사용되는 약물로, **미국 성인의 90% 이상이 매일 커피 두 잔 이상에 해당하는 200밀리그램 이상**을 섭취하고 있습니다.
* 🧠 카페인은 건강에 도움이 될 수 있지만, 특히 기분 장애나 불안 장애가 있는 사람들에게는 **정신 건강에 미치는 영향에 대한 우려**가 제기되기도 합니다.
* ⚠ 연구에 따르면 카페인은 특히 과다 섭취할 경우 불안 증상을 유발할 수 있으며, **불안 장애가 있는 사람은 카페인에 대한 민감도가 높아질 수 있다**고 합니다.
* 📊 한 연구에 따르면 불안증 환자는 **카페인이 증상을 악화시킬 수 있기 때문에 카페인 섭취를 줄이는 경우**가 많으며, 정신 건강 전문가가 카페인 섭취량을 평가해야 할 필요성을 강조합니다.
* 😴 카페인은 또한 수면 패턴을 방해하여 **서파 수면과 렘수면을 감소**시켜 각성을 증가시키고 잠들기 어렵게 만들 수 있습니다.
* 📈 카페인을 적당히 섭취하면 주의력 및 반응 시간과 같은 작업에서 정신 능력이 향상되는 것으로 나타났지만, **카페인을 많이 섭취할수록 그 효과는 감소**합니다.
* 🚫 카페인 금단 증상은 **두통, 피로**와 같은 증상을 유발할 수 있으므로 의존성을 피하기 위해 적당히 섭취하는 것이 중요합니다.
* 💡 궁극적으로 카페인이 정신 건강에 미치는 영향을 이해하는 것은 **개인마다 반응이 크게 다를 수** 있으므로 매우 중요합니다.

카페인은 특히 불안이나 수면 장애가 있는 분들의 정신 건강에 부정적인 영향을 미칠 수 있습니다.

Caffeine, it's everywhere. According to a 2013 study published in the Journal of Caffeine Research, caffeine is the most widely used drug in the world. In the United States, more than 90% of adults use it regularly, and among them, average consumption is more than 200 milligrams of caffeine per day, more caffeine than is contained in two six-ounce cups of coffee or five 12-ounce cans of soft drinks. While many coffee lovers and energy drink drinkers say they reap the benefits of having caffeine, is there a downside to it all? How exactly does caffeine affect your mental health? After all, it's been a much-debated topic, so let's take a look at whether caffeine is an overall benefit or risk to your mental health. Number one: Should you have caffeine if you have a mood or anxiety disorder or a mental illness? Do you suffer from a mental illness? Do you also drink coffee? You may be wondering how this can affect your mental disorder. Well, after all, caffeine increases heart rate and blood pressure.

so what does this do to someone with, let's say, an anxiety disorder? In a Psychology Today article, the Bronfenbrenner Center for Translational Research notes that caffeine can trigger anxiety, especially when drinking more than one cup a day, and in people who are more sensitive to coffee's effects. The author notes that it is important to understand there are large differences in how individuals process and react to caffeine. So, have you noticed how caffeine affects your disorder symptoms? A study published in the journal Psychiatry Research focused on 43 patients and found that anxiety disorder patients have increased caffeine sensitivity, which leads to decreased consumption. It would seem to make sense that anxiety symptoms could indeed increase with even simply the increase in heart rate and blood pressure. Caffeine can provide a 2005 Cambridge study published in the journal Advances in Psychiatric Treatment notes that psychiatrists rarely inquire about caffeine intake when assessing patients. This may lead to a failure to identify caffeine-related problems and offer appropriate interventions. Excessive caffeine ingestion leads to

symptoms that overlap with those of many psychiatric disorders. Caffeine is implicated in the exacerbation of anxiety and sleep disorders, and people with eating disorders often misuse it too. It antagonizes adenosine receptors, which may potentiate dopaminogenic activity and exacerbate psychosis in psychiatric inpatients. Caffeine has been found to increase anxiety, hostility, and psychotic symptoms. That seems like enough to not want to take another sip of that mocha, right? Well, kind of. There's also research out there that shows differing results, highlighting the benefits of caffeine. An article from nocd explains that in a small study sponsored by Stanford University, 7 of 12 patients with OCD saw immediate improvement on 300 milligrams of coffee daily. The author suggests that caffeine may work better in one concentrated dose each morning than spaced out throughout the day and reminds us that caffeine remains a well-known anxiety producer in many people. So why? While there are studies that suggest caffeine can be good and bad for your mental health, an important question to keep in mind is

what do you notice it doing to your mental health? Number two: Sleep disorders and insomnia. Most people will generally order a cup of coffee to stay awake and get some energy back, so it makes sense that you'll have trouble falling asleep when you drink a ton of caffeine. That same 2005 study published in the journal Advances in Psychiatric Treatment explains that caffeine reduces slow-wave sleep in the early part of the sleep cycle and can reduce rapid eye movement or REM sleep later in the cycle. Caffeine increases episodes of wakefulness, and high doses in the late evening can increase the time taken to fall asleep. So if you consume more caffeine than average, don't be too surprised if you struggle more and more with falling asleep. Number three: Mental performance. What about the benefits? There's quite a bit of research out there showing how caffeine can improve mental performance. Very well mind describes a 2012 study's results and found that caffeine was shown to improve performance on a range of different tasks, including vigilance, response times, information processing, and some but not all.

Proofreading tasks get easy, though. Don't think this means the more caffeine, the better. The study also compared people with a low daily caffeine intake with those who consumed a lot of caffeine each day and found that the improvements are not too significant. So, the more caffeine you consume, the less improvements you'll see. Remember, moderation is key. Number four, caffeine withdrawal. So, what happens if you drink a lot of caffeine each day and then suddenly stop? You may realize you've become dependent on it and experience caffeine withdrawal syndrome. An article by Stacy Liu published with the American Psychological Association explains that, according to the DSM-5, caffeine withdrawal syndrome occurs when people skip a dose of caffeine and experience headaches, fatigue, depression, and trouble concentrating. She goes on to explain that research suggests many people use caffeine just to avoid these symptoms, though others, especially children and adolescents, may not understand why they feel sluggish and have a raging headache. So, while it's nice to get a few cups of coffee each week or drink down those energy drinks.

Perhaps before a big soccer game, it is important to know what caffeine does to you. Feel great after a sip or two of that mocha? Go ahead and drink a cup or two if you enjoy it. Moderation is key. But if you're not feeling the benefits of caffeine, then maybe it's not worth all the buzz. Did you enjoy this video? If so, make sure to hit the like button, subscribe for more psychology content, and share this video with a coffee lover. Thanks for watching, psych2goers. See you next time.

The Shocking Effects of Caffeine On Mental Health

Psych2Go

카페인이 정신 건강에 미치는 영향

카페인은 전 세계적으로 가장 널리 사용되는 약물로, 미국 성인의 90% 이상이 정기적으로 카페인을 섭취하고 있습니다.

카페인은 불안을 유발하고 기분 장애나 불안 장애가 있는 사람, 특히 카페인의 영향에 민감한 사람의 증상을 악화시킬 수 있습니다.

과도한 카페인 섭취는 심박수와 혈압을 증가시켜 불안 증상을 악화시키고 정신 건강 평가에서 개입할 기회를 놓치게 할 수 있습니다.

카페인은 아데노신 수용체를 길항하고 도파민 생성 활동을 증가시켜 불안, 수면 장애, 정신병적 증상을 악화시킬 수 있습니다.

일부 연구에서는 강박증 증상 및 정신 능력 향상과 같은 카페인의 잠재적 이점을 보여주기도 하지만, 수면을 방해하고 각성을 증가시킬 수도 있습니다.

카페인이 정신 건강에 미치는 전반적인 영향은 다양하므로 개개인의 반응에 주의를 기울이는 것이 중요합니다.

카페인이 교정 작업에 미치는 영향은 미미하며, 일일 카페인 섭취량이 많은 사람에게는 큰 개선 효과가 나타나지 않습니다.

카페인을 과도하게 섭취하면 의존성과 금단 증상을 유발할 수 있으므로 적당히 섭취하는 것이 중요합니다.

카페인 금단 증후군은 두통, 피로, 우울증, 집중력 장애를 유발할 수 있으며, 특히 평소 카페인 섭취량을 거르는 사람들에게 영향을 미칩니다.

카페인은 일시적으로 에너지와 기분을 높여줄 수 있지만 적당히 섭취하는 것이 중요합니다.

카페인의 효능을 느끼지 못한다면 카페인을 섭취할 가치가 없을 수 있습니다.

이 동영상은 시청자가 더 많은 심리학 콘텐츠를 보기 위해 좋아요, 구독, 공유를 하도록 권장합니다.