It's an irony you might want to ponder over a cup of decaf: Too much caffeine can make you feel anxious and jittery, yet cutting out caffeine can cause similar symptoms -- and a heck of a headache. The abundance of decaffeinated colas, coffees and teas is a sign that a lot of people are trying to cut back on caffeine. The key is to do it in a way that minimizes difficult withdrawal symptoms.
Caffeine Effects
A jolt of caffeine makes you feel more awake and alert, whether it's coffee in the morning or a midafternoon cola. Caffeine is a central nervous system stimulant that stays in your bloodstream at least four to six hours. The FDA warns that too much caffeine can raise your blood pressure, make you feel nervous or dizzy, interfere with sleep and make your heart beat erratically.
How Much Is Too Much?
Different people react differently to caffeine. While people everywhere use caffeine in some form every day, some find that it heightens their feelings of anxiety and stress. According to the Mayo Clinic, doctors recommend keeping your daily caffeine intake under 200 mg. That's about two cups of regular coffee, three to five cups of tea, or three to five 12 oz. cans of caffeinated soda.
Withdrawal Symptoms
According to the Cleveland Clinic, it's rare for caffeine withdrawal to pose problems if you consume fewer than 500 mg per day. But people tend to build up a tolerance for it, and cutting out caffeine abruptly can be difficult. Common withdrawal symptoms include headaches that can become severe; short-term depression; anxiety; irritability; fatigue; nervousness; and muscle aches.
Cutting Back
If you want to limit or phase out your use of caffeine, do it gradually to prevent accompanying anxiety and other side effects. Try decaffeinated versions of your favorite coffees, teas and soft drinks, phasing them in little by little. For instance, try half-decaf coffee for a while rather than switching to decaf abruptly. Pay attention to the many foods and snacks that contain caffeine, including chocolate, coffee ice cream, coffee yogurt and some pain relievers.
Other Tips
Many decaffeinated products taste as good as their caffeinated counterparts and can make it easier for you to reduce your daily intake of caffeine. If you're a tea drinker, reduce caffeine by brewing for a shorter time, or try herbal teas that are caffeine-free. If you use pain relievers, check labels to find those that are caffeine-free.
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