Break Your Caffeine Addiction and Set Yourself Free

Caffeine is a sort of wonder drug. It’s inexpensive, socially acceptable, and legal. While there is evidence – both positive and negative – regarding the effects of caffeine, no one seems to dispute the premise that it’s very addictive.

Caffeine addiction is common. Something is unsettling about knowing you’re addicted to a substance. It’s also challenging to quit. The detoxification symptoms are far less severe than quitting an opiate, but the elimination of caffeine has a unique set of withdrawal symptoms. Always remember that the symptoms are temporary.

Maybe you’re one of the many people that have challenges with caffeine or perhaps you simply don’t like the idea of being addicted to a stimulant.

Discover how caffeine can be hazardous to your health:

Caffeine can raise blood pressure. Blood pressure is elevated for 2-3 hours after caffeine consumption. Hypertension causes damage to internal organs and the interior of blood vessels.
Caffeine can affect your bones. Caffeine has been shown to limit the metabolism and absorption of calcium. Excessive caffeine intake can increase the likelihood of developing osteoporosis.
Caffeine can cause indigestion. Those who regularly consume caffeinated beverages are more likely to complain of an upset stomach. As weight loss surgery patients, caffeine can be a stomach irritant causing discomfort in the abdominal area which can complicate early recovery after bariatric surgery.
Caffeine can affect the quality of sleep. Excessive caffeine consumption can lower the quality of sleep and cause insomnia.
Caffeine consumption can lead to adrenal fatigue. Caffeine stimulates the adrenal glands and increases alertness. Your adrenal glands can only take so much stimulation. Overstimulation can lead to exhaustion, a decreased ability to handle stress, and memory loss.

This is just the shortlist. Further research will show even more health hazards of caffeine. You’ll be surprised by how many of your body’s systems are impacted by caffeine.

What Are Examples of Caffeine?

Caffeine is naturally found in the leaves and fruits of some plants.

It is in coffee, black and green tea, cocoa, cola soft drinks and energy drinks.

It may also be in chocolate bars, energy bars and some non-prescription medications, such as cough syrup and slimming tablets.

Coffee. 1 cup or 8 ounces of brewed coffee contains about 95 mg caffeine. The same amount of instant coffee contains about 60 mg caffeine. Decaffeinated coffee contains about 4 mg of caffeine.

Espresso. 1 shot or 1.5 ounces contains about 65 mg caffeine.

Tea. 1 cup of black tea contains about 47 mg caffeine. Green tea contains about 28 mg. Decaffeinated tea contains 2 mg, and herbal tea contains none.

Soda. A 12-ounce can of regular or diet dark cola contains about 40 mg caffeine. The same amount of Mountain Dew contains 55 mg caffeine.

Chocolate (cacao). 1 ounce of dark chocolate contains about 24 mg caffeine, whereas milk chocolate contains one-quarter of that amount.

Energy drinks. 1 cup or 8 ounces of an energy drink contains about 85 mg caffeine. However, the standard energy drink serving is 16 ounces, which doubles the caffeine to 170 mg. Energy shots are much more concentrated than the drinks; a small 2 ounce shot contains about 200 mg caffeine.

Supplements. Caffeine supplements contain about 200 mg per tablet, or the amount in 2 cups of brewed coffee.

Following this process will help you break your caffeine habit:

Make a list of reasons for giving up caffeine. It might be to strengthen your health, sleep better, or simply have more self-control. When you find yourself getting stuck, review your list.
Choose a substitute. Perhaps a decaffeinated version of what you’re already consuming would work for you. You might want to consider drinking water. It’s important to have a substitute to make the transition easier.
Prepare yourself. It’s common to experience headaches, irritability, fatigue, and various phantom aches and pains when eliminating caffeine from the diet. Being prepared can make it easier to cope.
Have a plan for dealing with any challenges. You probably have a good idea how you feel when you don’t get your normal caffeine intake. What can you do when those physical and psychological feelings hit?

- Try using positive affirmations. A simple, “I will make it through today without caffeine” might be all you need. Then get up and do something else. Go have a conversation with a friend, get out, and take a walk.
- Your normal over-the-counter pain reliever should help with the most common side effect: headaches. See your doctor for advice.
- Consider meditation. Learning to relax and simply breathe can make many of life’s challenges more manageable. Have you ever used EFT Tapping?
- During moments of temptation, ask yourself what else you could do to satisfy yourself. If you ask the question and listen, you might get a few good ideas.
- Give yourself additional time to relax, as needed. Take care of your emotional needs during this time.

Plan a reward. Kicking the caffeine habit is worthy of celebration. Depending on your financial situation, decide on a suitable reward. It might be a long weekend out of town or something as simple as a new book or dinner at your favorite restaurant. Make it compelling! You deserve it.
Develop a new morning routine. Old habits can be challenging to break. Adding something new to your routine can create a new pattern of behavior. You might want to get a little exercise or try reading for a few minutes.
Measure your current intake. For most of us, this is as simple as counting how many cups of coffee or how many sodas we drink each day. Whatever your source of caffeine, get a good baseline number.
Cut your intake by 25% the first week. This is simple enough and shouldn’t cause too many physical or emotional issues. Remember to replace any fluids you were consuming with a non-caffeine beverage.
Continue cutting your intake by an additional 25% each week. You’ll be free of caffeine in a few short weeks!

Eliminating caffeine from your life can have many health benefits. It’s not unusual to experience better sleep, less anxiety, and lower blood pressure. You’ll also be free of needing a drug to make it through the day. Beating any addiction, even one as mild as caffeine, is a great testament to your strength and self-control.

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Denise Roden, NBC-HWC

National Board Certified Health & Wellness Coach
Bariatric Center for Success, President

Break Your Caffeine Addiction and Set Yourself Free

Discover how caffeine can be hazardous to your health:

What Are Examples of Caffeine?

Following this process will help you break your caffeine habit:

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