Caffeine stimulates the central nervous system, making users feel alert and energized. Caffeinated substances include coffee, sodas, energy drinks, and over-the-counter caffeine pills. If you use any of these substances on a regular basis you may develop a physical dependency on caffeine, and when you attempt to reduce your use you'll experience unpleasant side effects, such a headaches, restlessness, irritability, and fatigue. You can reduce these withdrawal symptoms by using basic self-care techniques to cut back slowly and limit your caffeine consumption over the long term.
Step 1
Reduce your caffeine intake gradually. If you consume several cups of coffee or caffeinated beverages daily, you should slowly cut back. Reducing your intake by 5 oz. a day will allow you to wean yourself off of these high doses, and your body will slowly adjust. This gradual reduction should minimize bothersome side effects such as headaches or nervousness.
Step 2
Engage in physical activity. As you're cutting back on caffeine, you can begin to use physical exercise to manage any restlessness or need to energize yourself. If you're at work, for example, and begin to feel fatigued, getting outside for fresh air and taking a brisk walk can help increase your heart rate and will energize you enough to get through your afternoon without relying on a caffeinated drink.
Step 3
Drink plenty of water. Caffeine is a diuretic, which means it flushes water out of your body. This process can leave you dehydrated and fatigued. Drinking eight 8 oz. glasses of water each day will help you stay hydrated, and, in turn, more focused. Water can also help to reduce headaches associated with caffeine withdrawal and dehydration.
Step 4
Replace or dilute caffeinated beverages. As you reduce your caffeine intake, you may wish to select caffeine-free drinks or to dilute your coffee of caffeinated drinks with water, cream, or milk. This will reduce your caffeine intake while still providing you with the flavors you may enjoy. Many people who enjoy coffee elect to consume decaffeinated selections over the long term to avoid caffeine use and dependency.
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