If getting a caffeine fix from coffee, tea or a soft drink is a regular part of your day, you're not alone; caffeine is the world's most popular and readily available stimulant. You might be addicted, though, if you can't stop caffeine even though you want to, if you continue using it even though it makes physical or psychological problems worse or to avoid symptoms of withdrawal. Addiction and withdrawal can occur from as little as one 6-oz. cup of coffee or three 12-oz. soft drinks per day, according to Johns Hopkins Medicine.
Symptoms of Addiction
If you use caffeine daily, you're most likely physically dependent on it. The positive effects you get from your morning coffee, such as increased alertness and energetic arousal, are probably due to the suppression of withdrawal symptoms you developed since your last dose of caffeine the day before, like lethargy and tiredness. If you abstain from caffeine, you can experience significant distress from more intense withdrawal symptoms within 12 to 24 hours including a throbbing and severe headache, sluggishness, sleepiness, difficulty concentrating, decreased motivation, irritability, depression, anxiety, nausea and vomiting, hot and cold spells, and muscle aches and stiffness. Withdrawal symptoms peak at 20 to 48 hours and usually last from two days to one week.
Remedy for Addiction
If you want to cut down on your caffeine intake or stop it completely, avoid withdrawal symptoms by weaning yourself from it slowly and carefully. Johns Hopkins Medicine recommends using a systematic method to gradually taper caffeine over time by substituting non-caffeinated or decaffeinated products. This method allows you to reduce or even eliminate uncomfortable withdrawal symptoms. Kathleen Zelman, R.D., a nutritionist in Atlanta and a spokesperson for the American Dietetic Association, advises cutting back on the amount of caffeine you get by 25 percent each week until you eliminate it completely.
Treatment of Withdrawal Symptoms
Experts advise against stopping caffeine "cold turkey," but if you must stop caffeine suddenly, you can expect the worse symptoms to be over in two days and expect to recover completely within one week. If you do experience distressing symptoms of withdrawal like a pounding headache, caffeine-free headache remedies like aspirin and acetaminophen won't help much, and they won't do anything for other symptoms like fatigue and irritability. The best remedy, according to Jo-Ellyn Ryall, M.D., is actually a dose of caffeine for medicinal purposes, such as a small cup of tea, coffee or cola.
Caffeine Alternatives
Once you've overcome your caffeine addiction, use other strategies to feel energized. If you're feeling tired, take a 10- or 20-minute nap instead of reaching for a cup of coffee. Have something to eat instead of a cola, because an energy lull might be due to low blood sugar. On days you're feeling sluggish or need help getting through tedious tasks, boost your energy naturally with a brisk 20-minute walk.
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