Caffeine is a legal drug that has many positive effects on the mind and body when used moderately. Among these effects are positive mood lift, increased concentration and raised alertness. However, too much caffeine can lead to anxiety, restlessness, decreased quality of sleep and dependency. Though the Johns Hopkins Bayview Medical Center estimates that between 80 and 90 percent of the people living in North America "habitually" use caffeine, many people stop taking the drug to reverse its negative effects.
Step 1
Recognize that you have a dependency on caffeine. Though Johns Hopkins' research reveals that 56 percent of caffeine users identify themselves as being unable to quit on their own, coming to terms with caffeine dependency is an important first step in treatment.
Step 2
Calculate how much caffeine you consume daily. In an article published on the Everyday Health website, Johns Hopkins research scientist Dr. Daniel Evatt advises against quitting caffeine cold turkey. He also says most people underestimate their usage. Add together your daily intake of caffeine, noting that a cup of coffee usually contains 40 to 100 mg of caffeine, a cup of tea 20 to 40 mg, chocolate bars 10 to 50 mg, and soft drinks 40 to 200 mg.
Step 3
Reduce your daily consumption of caffeine in stages. Blend together decaffeinated coffee with your regular coffee before brewing in the morning. Increase the amount of decaffeinated grounds you use gradually so you do not feel the typical withdrawal symptoms of headaches, nausea, depression and decreased concentration.
Step 4
Steep caffeinated tea for less time than you normally would. Gradually begin replacing caffeinated soft drinks with non-caffeinated alternatives or juice as you reduce your dependency on caffeine.
Step 5
Remove all caffeinated products from your home as you make progress with your dependency. Keeping these products in your home makes you more likely to relapse into your former caffeine habits.
Step 6
Seek support from family and friends as you kick the habit. The Drug Rehab Program website also recommends joining a support group in your area that deals specifically with caffeine dependency if one is available.
Step 7
Consult your physician or a trained psychologist if you need further help in breaking your dependency on caffeine.
Things You'll Need
- Decaffeinated products
- Support group
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