This. It is unbelievable how much cutting down on caffeine helps with monkey-brain! I switched from coffee to tea with honey and have a much smoother energy than before.
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.
Tea leaves have more caffine than coffee beans, gram for gram. However a brewed coffee has more caffine than a steeped tea (i.e. the actual drinks).