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If you’ve ever tried giving up caffeine, you know it can feel like a battle. Morning headaches, sluggish afternoons, and an insatiable craving for that familiar boost can make even the strongest-willed reach for a cup of coffee. Caffeine withdrawal is real, and it’s surprisingly intense.
Whether you’re cutting back for health reasons or just want to see if you can live without the buzz, knowing how to manage the side effects is key.
Here are tips and tricks to beat the withdrawal blues, so you can get back to feeling energised naturally—no coffee pot required.
The Cleveland Clinic claims that caffeine is often used to keep us awake and concentrate, but even a small amount can lead to negative side effects like nausea, anxiety, sleeplessness, and restlessness. It is stated that consuming excessive amounts can cause neurologic and cardiac issues, even death.
The above clinic further mentions that caffeine withdrawal can cause shakiness, irritability, and headaches due to its effects on the central nervous system. “To avoid these undesirable side effects, including the agonising headaches associated with withdrawal, go slowly and don’t expect to give up your caffeine habit overnight. In fact, quitting caffeine cold turkey can actually further your reliance on it.”
According to Very Well Mind, to overcome caffeine withdrawal symptoms, it’s best to start by tracking your caffeine intake by keeping a caffeine diary and keeping a daily record of all caffeine-containing foods and drinks. Gradually reduce your caffeine intake by 10% every two weeks, slowly replacing caffeinated foods and drinks with caffeine-free or decaffeinated versions.
The Health publication suggests that physical activity, stimulating breaths, a balanced diet, and outdoor activities can all improve mood.
It is explained that exercise boosts endorphin levels and energy, while slowed breathing increases reaction time. A balanced diet, including vegetables, is said to boost happiness levels due to antioxidant and anti-inflammatory effects. “While the burst of fresh air in your lungs certainly can improve your mood, research also indicates that interacting with nature reduces anxiety and stress, improves productivity, and increases academic performance.”
Also see: How much caffeine is too much?
