Thursday, June 20, 2024

How To Get Rid Of Caffeine Addiction

Know How To Stop Your Coffee Addiction Easily: 9 Helpful Tips

how to get rid of caffeine addiction

If youre reading this, then the chances are that you have a coffee addiction. As a coffee addict myself, I know how difficult it can be to break the habit. In fact, caffeine is one of the most addictive substances in the world! But theres no need to feel bad about yourself as long as you know what to do and when to do it, quitting caffeinated beverages wont be hard at all. So, how do you stop your coffee addiction?

There are several strategies you can use to break a caffeine addiction. The most effective strategy is to figure out what drives your addiction and subsequently fixing it. Timing your coffee breaks is also an effective method to help you keep track of how much coffee you drink daily.

Several factors can lead to caffeine addiction, but just as many strategies exist to stop an addiction. In this article, you will get insight into what might be driving your caffeine addiction, as well as what to do to break it. It is time to stop being dependent on coffee to get through your day and start taking back control of your energy.

Read on to learn how to stop your coffee addiction.

How To Overcome Caffeine Addiction

This article was medically reviewed by Sarah Gehrke, RN, MS. Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous therapy using physical, psychological, and emotional support. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. in Nursing from the University of Phoenix in 2013.There are 15 references cited in this article, which can be found at the bottom of the page. This article has been viewed 114,048 times.

Caffeine is a drug and can be highly addictive. If you’re tired of relying on coffee or energy drinks to get through the day, there are ways to cut back on caffeine. Start tapering off caffeine gradually. Adjust your life as necessary. You may, for example, have to opt for decaf beverages during social settings. You can expect a headache and other symptoms of withdrawal, so manage those accordingly to stay on track.

Prepare For Three Days Or More Of Caffeine

Try to stay very well hydrated and utilize headache relief remedies like magnesium, turmeric, and simple ibuprofen for those first couple days to make the most difficult part of your transition that much smoother, says Geymen. Many give up after a day or two of trying to reduce or kick caffeine because of headaches, so simply acknowledging that this will be the toughest part is helpful to remember to get over the initial hump.

Thankfully, I didnt suffer from atrocious headaches throughout the process, though I did feel pretty lethargic for the first two weeks. Personally, I found it helpful to crush my craving for coffee or tea with an infused water. In the past two months, Ive probably experimented with twenty different types . My favorite, though, is simple: a generous handful of mint, cucumber rounds and a squeeze of lemon. Its a lot cheaper than my daily coffee habit, and the refreshing taste perks me right upwithout the crash.

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Caffeine Withdrawal Symptoms Timeline And Treatment

ClarkCoffee & Wellness April 16th, 20219 minute read

Like catching a killer wave or your secret habit of re-watching Desperate Housewives, caffeine can be surprisingly addictive.

If youre planning to cut coffee out of your life, you need to be prepared for the symptoms, timeline, and treatment of caffeine withdrawal.

Caffeine is a naturally occurring stimulant found in tea, coffee, and cacao. It perks up your central nervous system and brain, increasing alertness, energy, and focus while reducing fatigue. Its also quite addictive and easy for the body to start depending on to function optimally.

90% of American adults drink at least one caffeinated beverage daily. That number isnt a problem, but heavy users may suffer side effects when cutting back. Heres what to expect.

Ii How To Quit Caffeine Addiction 8 Tips For Permanent Results

How to Get Rid of Caffeine Addiction

1. Identify The Sources Of Caffeine And Cravings

The first step to quit caffeine is identifying how you take caffeine. Some common sources of caffeine are:

  • Tea:
  • Yerba mate
  • Colas with added caffeine, containing root beer

Once you have realized the sources of caffeine you consume, then you need to identify what drives you to take them. For instance, you drink coffee because you love its taste, or because it is a vehicle for milk and sugar, or because you are clomid online no prescription

List the reasons for your consuming of caffeine, you will be ready to look for the low-caffeine or no-caffeine substitutes for your cravings.

2. Substitute With Green Tea

Begin substituting one of your daily coffees with a cup of tea. Then you can continue do this little by little.

  • If you drink about 4 cups of coffee per day, then start by drinking 3 cups and one green tea.
  • One or some day later, you will move down to 2 cups of coffee and 2 cups of green teas. Actually, green tea still includes caffeine but in less amount than in coffee.

See: advantages of making use of green tea

3. Add Water Into Your Routine

To make your water tastier, you can add a little lemon to it. Lemon is also good for your

4. Turn On The Light

5. Take Care With Carbs

6. Switch From Coffee To Grain Coffee

7. Do Physical Activities

8. Eat Healthy Foods

9. Start On Sunday At Home

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Heres The Secret For How To Quit Caffeinepermanently Or As A Temporary Breakwithout Feeling Terrible

For a society that vilifies drugs, we sure seem to love our caffeine. From morning coffee to pre-workout supplements to the soda coolers in the checkout line at almost every store these days, caffeine is nearly as ubiquitous as water.

Now, caffeine isnt evil. In fact, as youll see, it can be amazing at low dosages. Unfortunately, its all too easy to consume too much, too often. Especially if youre a stimulant junkie like me.

I spent most of my life being addicted to caffeine. From washing down daily Dr. Peppers when I was a teenager to chugging green tea to help me work as an adult, Ive always found it hard to practice moderation. Ive quit caffeine a few times, but it was always brutally painful and difficult, at least at first.

More recently, though, Ive been able to quit caffeine for weeks at a time, whenever I want to, without experiencing much in the way of withdrawal. Now I dont have caffeine every day, and on the days I do have some, I usually limit myself to one or two Diet Cokes or cups of tea.

What changed? I learned how caffeine works and discovered a reliable method for quitting it without feeling like crap.

What Are Some Tips For Quitting Caffeine

Cut down slowly on the amount of caffeine in your diet. Dont make the mistake of stopping totally. Youll likely experience withdrawal symptoms and go back to drinking coffee or soda or taking a headache medication with caffeine in it to make the symptoms disappear. This starts the dependency cycle all over again. Avoiding the withdrawal symptoms is one of the most common reasons why people continue their caffeine habit.

To successfully reduce your caffeine intake, gradually reduce the amount of coffee, tea, soda and energy drinks you have each day. Begin to substitute cold caffeinated beverages with water. Water is a healthy choice and satisfies the need for drinking a liquid. Water also naturally flushes caffeine from your body and keeps you hydrated.

If you are a coffee drinker, gradually switch from regular coffee to decaf. First alternate between decaf and regular, then slowly change to more decaf and taper off regular coffee. Gradually reducing your caffeine consumption over a period of two to three weeks will help you successfully change your habit without causing withdrawal symptoms.

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Side Effects Of Regular Caffeine Consumption

Caffeine raises the levels of the stress hormones cortisol and epinephrine, making you feel more stressed out, irritable, and anxious.

Caffeine can cause a racing heart and palpitations.

It can exacerbate symptoms of anxiety and panic attacks.

And caffeine can definitely keep you up at night.

Coffee, in particular, can cause heartburn, indigestion, and GERD, and mess with your intestinal flora.

Caffeine impacts the activity of the most prevalent and important neurotransmitters, including serotonin, dopamine, acetylcholine, epinephrine, norepinephrine, and glutamate.

Caffeine floods the brain with unnaturally high levels of dopamine, fueling tendencies toward insomnia, an overactive libido, addictions, and other self-destructive behaviors.

The latest research shows that caffeine is more addictive than previously thought.

And being hooked means that if you are ever cut off from your source, you can expect to start experiencing caffeine withdrawal symptoms within 12-24 hours.

Caffeine is the Trojan horse. It looks like a gift but instead delivers adrenal stress, low blood sugar, mood and energy swings, fatigue, depression, malnutrition, and disturbed sleep. Stephen Cherniske, author of Caffeine Blues

Caffeine Consumption And Prevalence Of Caffeine Use Disorder

How To Stop Drinking Caffeine (No Headache Withdraw)

The most recent data comprising the largest database on caffeine intake among US consumers was collected more than 15 years ago.2 Thus, there is a critical need for epidemiological studies to examine caffeine consumption among US children and adults. In addition, studies should compare caffeine consumption in the United States with consumption in other countries, as some research suggests that rates of consumption vary between nations.3

There is also a critical need for studies to determine the prevalence of Caffeine Use Disorder and rates of endorsement of each diagnostic criterion in the United States and in other countries. As discussed in this review, only one general population study has been conducted in the United States, and it included just 162 regular caffeine users from the State of Vermont.13 Two studies conducted in Italy also included individuals from the general population.9,10 Notably, the prevalence of caffeine dependence was lower among participants from the general population of Italy relative to rates observed in the United States. It is not clear whether the observed difference in prevalence was due to cultural factors, different sampling procedures, or other factors. Thus, rigorous general population surveys are still needed in the United States and in other countries.

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Alternatives To Caffeinated Coffee

One of the best tips for cutting down on caffeine is to quench your thirst by drinking a big glass of water or a cup of herbal tea immediately upon waking, before you take in any caffeine. Then eat breakfast as soon as possible. Then, if you still want a caffeinated drink, go ahead and have it.

There are coffee alternatives to check out. Grain coffees are well-known substitutes brewed from a variety of ingredients such as almonds, malted barley and chicory a staple in New Orleans-style coffee. Or try non-caffeinated teas made from dandelion root, peppermint, sassafras, ginseng, ginger root, comfrey, lemon grass and red clover.

Caffeine Addiction And Abuse

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The Controversy Surrounding Caffeine Addiction

Despite the similarities between Caffeine dependency and other drug addictions, some health care officials debate as to whether it can qualify as an actual addiction. The main reason for this is that other addictive substances, such as Amphetamines and Cocaine, stimulate the area of the brain linked to reward and motivation to a higher extent than Caffeine does. Caffeine causes a surge of dopamine within the brain but not a large enough surge to unbalance the reward system in the brain like other drugs. Because of this, the American Psychiatric Association does not currently identify Caffeine addiction as a Substance Use Disorder however, it does recognize Caffeine withdrawal as a clinical condition. The World Health Organization became the first medical corporation to formally recognize Caffeine addiction as a clinical disorder in 2012.

Health Benefits Of Drinking Less Coffee

4 Ways to get rid of caffeine addiction

So, if you go through the pain of withdrawal, how is it making you healthier? By decreasing caffeine, you can expect to sleep better, feel less jittery and have less anxiety. If you struggle with heartburn or have to pee often, those symptoms will also improve as you reduce your coffee intake.

But I thought coffee is healthy?

Again, it depends who you ask. A 2015 study found that coffee consumption was associated with an 8% to 15% reduction in the risk of death. Many other studies show that drinking coffee decreases the risk for cardiovascular disease, type 2 diabetes, Parkinsons disease and uterine and liver cancer.

Conversely, the World Health Organization reports that coffee has been linked to irregular heartbeat and increased cholesterol levels. The WHO also states that long-term use of high caffeine intake may be linked to loss of bone density, which increases the risk of osteoporosis. Considering I have high cholesterol and have a family history of osteoporosis, those are two reasons Im more conscientious about how much coffee I drink.

So while the data is inconclusive or confusing at best, there are some side effects of caffeine that are everyone agrees on. In short, it wires us, alters digestion, and messes with our sleep and emotions. Too bad it tastes so dang good.

One more interesting note.

What about you?

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Why You Shouldnt Be Consuming Much Caffeine Anyway

Everyone knows that caffeine can disrupt your sleep, but most people vastly underestimate just how easily it can do so. The standard advice to stop consuming caffeine in the afternoon actually doesnt go nearly far enough, because even a single moderate dose of caffeine consumed first thing in the morningsuch as a double espresso or two cups of coffeecan measurably reduce the amount of time spent in deep sleep later that night.

This reduction occurs despite the fact that by nighttime, the caffeine is almost entirely gone from your bloodstream that is, its effects seem to last beyond the active life of caffeine itself. Note that a much smaller dose of caffeine consumed in the afternoon, like a can of soda, will also have been metabolized by this time and thus could be expected to have the same effect.

Caffeine also causes anxietyin fact, this is likely a secondary mechanism behind its sleep-inhibiting effects. Even 150 mg of caffeine, usually considered a moderate dose, will significantly increase anxiety levels in most people.

When your cortisol levels are consistently high, youre likely to die sooner. As if that wasnt bad enough, higher cortisol levels can also cut your ability to recover from exercise in halfmeaning youll make half as much progress as you would with low cortisol and only be able to exercise half as much before experiencing symptoms of overtraining.

Make Peppermint Your Friend

You can use peppermint leaves as well as the oil to handle withdrawal headaches. Peppermint also has subtle energy-enhancing benefits.

If youre feeling a caffeine headache coming on, put some peppermint oil on a handkerchief and start inhaling the smell. You can even dab some peppermint oil behind your ears or on your wrists. The scent of peppermint helps reduce headaches.

You can also have a piece of peppermint-flavored candy, chew peppermint gum or drink a cup of peppermint tea to fight withdrawal symptoms.

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Relationship Between Caffeine Use Disorder And Other Substance Use Disorders

Future research is also needed to determine whether the development of Caffeine Use Disorder is predictive of the development of subsequent licit or illicit Substance Use Disorders. If this is the case, such research could have important implications for the early identification and treatment of subpopulations that are vulnerable to the development of more harmful substance abuse.

Addicted To Coffee Same A Nutritionist Shares Simple Tips To Quit Caffeine


Don’t go cold turkey!

By Edie Horstman

Its that time of year. Copious cups of coffee are just what the holidays ordered. Mellow, rich, bold, fruitycoffee keeps the holiday traditions alive. Caffeine also fuels endless to-do lists: Gift shopping, family activities, email replies, and everything else December entails. When presence feels impossible, we swiftly reach for an extra cup of joe. And while coffee is chock full of benefits, its easy to overdo it, especially during the holidays. If you think youve become too reliant on your cup of coffee, dont fret. Im a ball and chain to my coffee pot, too. Thankfully, it is possible to become less reliant on caffeine and still feel energized. If saying sayonara feels impossible, weve got you covered. Read on to learn how to quit caffeine . Good news! You dont have to quit cold turkey.

  • Double-certified Integrative Nutrition Health Coach and Nutrition Consultant

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in womens health, including fertility, hormone balance, and postpartum wellness.

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The Science Of Withdrawal

  • Caffeine is addictive because the molecule itself fits so perfectly into our brains adenosine receptors.
  • Adenosine is responsible for telling the brain when it is time to rest or sleep.
  • Since these receptors are blocked with caffeine molecules, dopamine works more efficiently. The excess adenosine signals the adrenal glands to release adrenaline, which further perpetuates the feeling of alertness.
  • Over time, the brain adds more adenosine receptors to compensate for the caffeine, which causes a tolerance to build-up to the caffeine molecule.
  • When a person misses or decides to quit their usual caffeine dosage, the brain is then flooded with adenosine, and dopamine levels drop drastically causing the brains chemistry to be out of balance.
  • The increased adenosine plus a drop in adrenaline and dopamine levels lead to many of the caffeine withdrawal symptoms listed above.
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