Brewing for Calm: Adjusting Your Coffee Method to Tame the Jitters

Question: If I notice my coffee is making me feel anxious, what’s a common adjustment to my brewing method that might help mellow out the jitters?

For many, a morning cup of coffee is an essential ritual, a catalyst for alertness and productivity. However, for some, the stimulating effects of caffeine can tip over into unpleasant anxiety and jitters. While the inherent caffeine content of coffee beans plays a significant role, the way we brew our coffee can also influence the extraction of compounds that contribute to these sensations [7]. Fortunately, informed adjustments to your brewing method may offer a path to a smoother, more balanced coffee experience.

The Influence of Water Temperature

Water temperature is a critical factor in coffee extraction, directly impacting the solubility of various compounds in the coffee grounds. Hotter water generally extracts more soluble solids, including caffeine, at a faster rate. Research suggests that different extraction temperatures can influence the resulting flavor profile and potentially the perceived effects of the brew [4]. While specific studies directly linking brewing temperature to anxiety mitigation are limited, a common practice for those seeking a less intense extraction is to slightly lower the brewing temperature. This can lead to a less aggressive pull of compounds, potentially mellowing the overall impact of the coffee. For instance, if you typically use boiling water, experimenting with water that is a few degrees cooler—perhaps around 90-93°C (195-200°F) instead of 96°C (205°F)—might be a worthwhile adjustment. This subtle shift can influence the rate at which caffeine and other stimulating compounds are released into your cup.

The Role of Grind Size and Extraction Time

Beyond temperature, the grind size of your coffee beans and the resulting extraction time are paramount in determining the strength and character of your brew. A finer grind offers more surface area for water to interact with, leading to a quicker and more efficient extraction. Conversely, a coarser grind results in a slower extraction. If you’re experiencing jitters, it might be beneficial to experiment with a slightly coarser grind. This would, in turn, necessitate a slightly longer brewing time to achieve a balanced extraction, but the overall effect can be a less concentrated brew with a potentially reduced stimulant impact. For methods like pour-over or drip coffee, moving from a medium-fine to a medium-coarse grind can alter the rate at which caffeine is dissolved. This is because a coarser grind disperses water more evenly and limits the rapid leaching of compounds, including caffeine [5].

Considering Coffee Type and Roasting

While not strictly a brewing method adjustment, the type of coffee bean and its roast level can also play a role in perceived anxiety. Arabica coffee, for example, is often associated with more nuanced flavors and a generally lower caffeine content compared to Robusta, though this can vary significantly [1, 4, 6]. Lighter roasts tend to retain more of the original caffeine content of the bean, whereas darker roasts can undergo some caffeine degradation during the roasting process. If you’re sensitive to caffeine’s effects, opting for 100% Arabica beans, perhaps with a medium or darker roast, might offer a gentler experience before even considering brewing parameters.

Ultimately, mitigating coffee-induced anxiety involves understanding how brewing variables influence the extraction of caffeine and other compounds. By thoughtfully adjusting water temperature and grind size, you can influence the rate and intensity of extraction, potentially leading to a more calming and enjoyable coffee experience without sacrificing flavor entirely.

References

[1] — Ernesto Illy, Luciano Navarini — Neglected Food Bubbles: The Espresso Coffee Foam. — 2011-Sep — https://pubmed.ncbi.nlm.nih.gov/21892345/ [2] — Magdalena Zdanowicz, Marta Rokosa, Magdalena Pieczykolan, Adrian Krzysztof Antosik, Katarzyna Skórczewska — Biocomposites Based on Wheat Flour with Urea-Based Eutectic Plasticizer and Spent Coffee Grounds: Preparation, Physicochemical Characterization, and Study of Their Influence on Plant Growth. — 2024-Mar-06 — https://pubmed.ncbi.nlm.nih.gov/38473683/ [3] — Gustavo Galarza, Jorge G Figueroa — Volatile Compound Characterization of Coffee ( — 2022-Mar-21 — https://pubmed.ncbi.nlm.nih.gov/35335365/ [4] — Katarína Poláková, Alica Bobková, Alžbeta Demianová, Marek Bobko, Judita Lidiková, Lukáš Jurčaga, Ľubomír Belej, Andrea Mesárošová, Melina Korčok, Tomáš Tóth — Quality Attributes and Sensory Acceptance of Different Botanical Coffee Co-Products. — 2023-Jul-11 — https://pubmed.ncbi.nlm.nih.gov/37509767/ [5] — Rongsuo Hu, Fei Xu, Xiao Chen, Qinrui Kuang, Xingyuan Xiao, Wenjiang Dong — The Growing Altitude Influences the Flavor Precursors, Sensory Characteristics and Cupping Quality of the Pu’er Coffee Bean. — 2024-Nov-28 — https://pubmed.ncbi.nlm.nih.gov/39682914/ [6] — Rongsuo Hu, Fei Xu, Liyan Zhao, Wenjiang Dong, Xingyuan Xiao, Xiao Chen — Comparative Evaluation of Flavor and Sensory Quality of Coffee Pulp Wines. — 2024-Jun-27 — https://pubmed.ncbi.nlm.nih.gov/38999011/ [7] — Herqutanto, Rosemiarti T, Dewi DK, Soemarko DS, Syam AF — Coffee consumption and alertness: a study among office workers in Jakarta. — N/A — https://pubmed.ncbi.nlm.nih.gov/39582667/