Could Caffeine Addiction Be Causing Your Symptoms?

You wake up and immediately think about needing your morning cup of coffee to properly rev your engines and get the day started. Maybe it’s one cup or two in the morning, then as you feel the afternoon slump, you reach for one more cup to just get you through. Sound familiar? So how do you know whether you’re addicted or dependent on caffeine?

First, let’s define ‘caffeine addiction’. Caffeine addiction is a behavioral condition where you feel a compulsive need to consume caffeine regularly. Caffeine use disorder, while not an official clinical diagnosis, involves consuming caffeine even if it’s causing adverse reactions or problems.

Caffeine Addiction vs. Dependence

For many people, dependence on caffeine is more of the issue than addiction. Let’s distinguish between the two. Addiction involves the uncontrollable use even when there are harmful consequences. Dependence, however, means needing it to avoid withdrawal symptoms and to function properly. Dependence is quite common as caffeine is the most popular psychoactive substance in the world (estimated 75-80% of the global population consumes it regularly).

What Does Caffeine Do to Our Bodies?

Have you ever stopped to think about what it is about caffeine that is so appealing yet possibly so problematic? Caffeine stimulates the central nervous system which reduces fatigue and temporarily heightens a sense of alertness. Caffeine blocks receptors in the body that promote relaxation and sleepiness. As you consume caffeine, your body and brain adapt, increasing its tolerance and creating a chemical dependence which becomes addicting. As your body becomes more accustom to caffeine consumption, the following can happen:

1) Tolerance: You need more caffeine to achieve the same results

2) Dependence: You rely on caffeine to operate optimally

3) Withdrawal: You experience symptoms like headaches or extreme fatigue/weakness without it.

Research shows that caffeine dependence can develop very quickly, which is concerning since caffeine is more socially accepted compared to other drugs. Consuming coffee for as little as one week may cause increased tolerance causing you to require more for the desired effects.

So by this point you may be asking yourself, “Am I addicted to caffeine?” It’s such a popular stimulant in our society and identifying an addiction to the substance may be tricky to spot. Here are some signs of possible caffeine addiction:

Strong cravings: You experience an intense urge to consume caffeine and find it hard to resist.

Increased tolerance: Moderate amounts of caffeine stop being effective causing you to need more to feel the impact.

Physical withdrawal: Skipping your regular dose of caffeine causes you to feel fatigued, irritable, headachy, or “off”.

Inability to cut back: You’ve tried to reduce consumption but failed.

Large amounts consumed: You consume large amounts of caffeine (in any form: pills, chocolate, coffee, energy drinks, teas, etc) despite knowing the health and lifestyle risks.

Interference with daily life: Your need for caffeine interferes with your social life or responsibilities.

Knowing some of these signs can help you reflect and determine whether caffeine may be problematic for you. If you’re worried about how caffeine is affecting you, consider speaking with a therapist to work through withdrawal effects and compulsive thoughts and behaviors keeping you tied to the substance.

Caffeine Withdrawal Symptoms

I can’t write an article about caffeine addiction without addressing the dreaded withdrawal symptoms. I, myself, have experienced these symptoms after discovering how sensitive my body is to the effects of caffeine. While caffeine withdrawal is less severe than it is with other drugs or alcohol, it certainly can cause a lot of discomfort and disrupt your life as you go through it. Symptoms** of withdrawal can include:

• Headaches

• Sleep problems

• Brain fog

• Fatigue (sometimes extreme)

• Depressed mood

• Increased anxiety

• Irritabillity

• Difficulty concentrating or getting started on a task

• Low energy

• Hand tremors

  **The severity of these symptoms depends on how much caffeine you typically consume and can vary from person to person depending on your bio-individuality. Me, for instance, who is very sensitive to stimulants, feels several of these withdrawal symptoms for several days and sometimes up to a week after discontinuing consumption.

Can Caffeine Be Good for You?

I am sure some of you who are reading this post are questioning, “But I heard that coffee is good for you? It has antioxidants and other health benefits.” The answer is, it might have beneficial qualities for some, but not for all. The question is, is coffee good for YOU? Most adults can handle moderate amounts of caffeine (less than 400mg/day), but pay attention to its effects on you. Do you get jittery or more anxious? Do you crash in the afternoon perhaps from adrenal stress and burnout from cortisol spikes? Do you feel alert and productive after consumption but can’t sustain it without another ‘hit’ of substance? Are you having an increase in acid reflux, heart burn, or digestive/gut issues?

How to Stop Caffeine Addiction Healthfully

So now that we have taken a look at caffeine addiction and/or dependence, you may be thinking, “Hmm, maybe I don’t want to rely on a substance to function normally. I’d like to stop using caffeine and see how I feel.” There are healthy ways of discontinuing caffeine to reduce your withdrawal symptoms and to return your body to it’s natural state of equilibrium.

As you ween yourself off of caffeine, it’s really important to understand that gradual reduction is much better than going cold turkey and stopping all at once. Cutting off consumption drastically will likely increase the intensity and severity of your withdrawal experience. So let’s start by observing what your daily habits of consumption are. Notice what types of caffeine you take in daily: coffee, vitamins/supplements or pills, energy drinks, chocolate, teas, etc.) . Aim to lower your consumption by 10-20% the first week of your efforts. Part of this process may be substituting decaf varieties for caffeinated choices. If you’re used to having 2 cups of coffee a day, make one caffeinated and the other decaf. Or, switch to 1/2 caffeinated coffee as part of your initial reduction. Begin introducing non-caffeinated beverages into your world: water with lemon, sparkling or fizzy water, steamed milk, or caffeine-free herbal teas. *Don’t be fooled into thinking “decaf” beverages don’t have caffeine. They do!

Next, try limiting the time of day your have caffeine. Many people have success having a midday cutoff time for consumption. Many people report better sleep when caffeine consumption is ceased by noon. Also, limit yourself to one source of caffeine instead of many different sources. If you like coffee, stick to coffee. This means, nothing else (including supplements) that may have stimulant-containing ingredients.

You may be thinking, “I’m not sure I can do that.” Right there is your sign that you need to. Your uncertainty of whether or not you can get through life without caffeine speaks volumes! What you can expect is that the first few days of changing your behavior may feel uncomfortable, but I am here to encourage you to push through. Let’s increase your “window of tolerance” for things that feel challenging. Tell yourself to get through the first 2-3 days then see how you feel. You may feel great or you may still be withdrawaling. If that’s the case, tell yourself to go 2-3 more days. Continue this process until you notice you’re sleeping better, getting through the day with good energy, etc. Give your body a chance to come back to it’s natural baseline (this doesn’t happen overnight).

Other things to consider are how to remove temptations. If you brew your own coffee, consider putting away your coffee maker or throwing away your coffee while you’re introducing this new lifestyle. The same goes for chocolate. This one was hard for me when I first started, but not having it in my home to grab in times of discomfort was key to my success. After a few days of not turning to it, I no longer wanted it. I substituted flavored sparkling water, electrolyte infused water, or a yummy sweet chia pudding in its place to support my efforts. Think about smart swaps you can make to make your experiment a little easier.

And finally, how can you naturally kickstart your day, give yourself mental clarity and readiness, and sustained energy without the need for caffeine? My biggest suggestion is to create a morning routine for yourself, one that feels joyful or exciting. For some, a brisk walk in the morning or exercising is the perfect choice. Others, it may be 5 minutes of meditation and/or gratitude work from the comforts of your bed. Use deep breathing (more rapid if you’re seeking energy) paired with positive affirmations about your day ahead. If you can, plant your bare feet on the Earth first thing in the morning and expose yourself to sunshine. Then, grab that morning substitute beverage and get going!

At the end of the day, I want you to be the best version of yourself. If you think caffeine may be a contributing factor to your energy highs and lows, your sleep problems, or your mood, let’s talk about it! Feel free to reach out and schedule a session where we can investigate both the psychological and physiological experiences that may have you concerned. I’m happy to help!