Caffeine withdrawal can occur whether you drink one cup of coffee or tea every day or several cups. Some people suffer from withdrawal from a lifelong habit of drinking coffee every day. Others may experience withdrawal symptoms after a brief period of drinking large amounts of caffeinated drinks and then stopping, according to St. John Providence Health System. Several methods will help you ease symptoms of caffeine withdrawal.
Symptoms
Withdrawal symptoms usually begin 12 to 24 hours after you end your caffeine consumption. Symptoms can peak up to 48 hours later and may last two days to a week. Effects of caffeine withdrawal include throbbing headaches, drowsiness and anxiety. Fatigue, difficulty concentrating, decreased motivation, irritability and depression may result from caffeine withdrawal. Some people experience flu-like symptoms, such as muscle stiffness, hot or cold sensations and nausea. Symptoms may range from mild to extreme, depending on how much caffeine your body craves.
Taper Off Caffeinated Products
Tapering off your consumption helps avoid withdrawal symptoms. When deciding to give up caffeine, take note of the caffeinated products you consume regularly aside from coffee and tea. Read labels on products, MayoClinic.com advises. Soft drinks, chocolate and some over-the-counter medications contain caffeine. Some pain relievers have as much caffeine in one dose as a cup of coffee. Before giving up the main source of your caffeine, such as coffee, eliminate these smaller sources. Many products, including soft drinks and medicines, are available in caffeine-free form.
Gradual Reduction
Several methods help you gradually reduce your consumption of caffeine. For example, reduce your intake of coffee by one cup a day over time or stop drinking coffee after a certain time, such as 3 p.m. Substitute decaffeinated beverages for caffeine as you reduce your intake. Tea drinkers can lower their intake of caffeine by brewing tea for a shorter time. Tea brewed for one minute may have half the caffeine content as tea steeped for five minutes. These adjustments help the body get used to lower levels of caffeine to ease or eliminate withdrawal symptoms as you work toward quitting.
Natural Stimulation
Exercising can help mitigate withdrawal symptoms. At times when you would normally drink coffee or some other caffeinated beverage, take a brisk walk for natural stimulation that may give you the boost in energy you were getting from ingesting caffeine. Drink at least eight glasses of water or noncaffeinated beverages a day to stay hydrated and quench thirst that might make you reach for tea or coffee.
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