Ounce for ounce coffee has more caffeine, but tea also has L-Theanine which calms caffeine's effects. I have anxiety like the OP describes and L-Theanine has be

Ounce for ounce coffee has more caffeine, but tea also has L-Theanine which calms caffeine's effects. I have anxiety like the OP describes and L-Theanine has been life-changing for me. I'd highly recommend trying it either as a high amount of green tea or a supplement.