People who experience these symptoms often grab a caffeinated drink to find some relief. But there are other ways you can cope with caffeine withdrawal symptoms.

Caffeine withdrawal is now recognized as a disorder in the Diagnostic Statistical Manual of Mental Disorders DSM-5 , the manual used by most clinicians for the diagnosis of mental disorders. Not sure if you have caffeine withdrawal symptoms?

Research has shown that the following are some of the most common symptoms reported by those withdrawing from caffeine. Headache is one of the most common caffeine withdrawal symptoms.

According to the DSM-5, headaches may come on gradually, present with throbbing, and be severe. A headache from caffeine withdrawal may appear similar to a migraine, and many of the other caffeine withdrawal symptoms are similar to those experienced during a migraine.

However, more research is needed to determine how the two relate. In some people, caffeine withdrawal can trigger a migraine. Nausea and stomach upset are much more common caffeine withdrawal symptoms than vomiting, but both are recognized as possible symptoms. Nausea is that unpleasant sensation of queasiness or feeling as if you are about to vomit.

Caffeine withdrawal symptoms may include negative mood states sometimes referred to as dysphoria ranging from feeling depressed to feeling anxious or irritable. Keep in mind that these feelings are usually temporary and should pass once the withdrawal is over.

This symptom is described in various ways, but all add up to the same thing—your brain doesn't work as efficiently when you are withdrawing from caffeine. Lab tests show that this is more than just a feeling; in one study, caffeine withdrawal was found to be associated with lower mental alertness and poorer performance on reaction time and memory tasks.

Mental fogginess is a rebound effect from the stimulating and performance-enhancing effects of caffeine. Drinking more caffeine will simply perpetuate the cycle. But you don't have to quit cold turkey—you can taper off caffeine.

The sense of being light-headed or dizzy is on the list of caffeine withdrawal symptoms as well. Cutting down gradually rather than abruptly will help, but don't push yourself.

Try to take things a little easier while you are cutting back on caffeine, and sit down or lie down if you feel the need. While fainting is uncommon, pushing yourself while you are feeling light-headed or dizzy increases the risk.

Symptoms of withdrawal usually start within 12 to 24 hours after your last dose, and the entire withdrawal process can last between two and nine days. Numerous studies have shown that the easiest and most effective way to overcome caffeine withdrawal symptoms is by taking more caffeine.

The key is to be careful with how much. Check out the amount of caffeine in common foods and drinks and make sure you don't increase your caffeine intake beyond the amount you were consuming before, as this will build up your tolerance, potentially feeding your caffeine dependence.

That way, you will reduce your caffeine intake enough that eventually you will be caffeine-free, but it will take several months to get there. The advantage of tapering your caffeine intake is that you shouldn't have very noticeable withdrawal symptoms while cutting back, and you can gradually replace your caffeinated foods and drinks with caffeine-free or decaffeinated versions.

Start by keeping a caffeine diary and writing down all the foods and drinks containing caffeine that you consume. Be sure to check the labels of any painkillers or supplements to see if they include caffeine. There are a few ways of doing this.

For example, if you have five cups of coffee per day, replace one cup with a half cup for the first two weeks. Then, after another two weeks, only drink four whole cups, and so on. A study published in the Journal of Psychopharmacology involving 89 adults found that decaffeinated coffee reduced withdrawal symptoms, including cravings, fatigue, lack of alertness, and flu-like feelings, for the participants who were told they were drinking caffeinated coffee.

This is known as the placebo effect. As your caffeine withdrawal symptoms diminish, you might find it helpful to substitute a non-caffeinated drink, such as herbal tea, water, or decaffeinated coffee or tea, for each drink you remove, so you gradually develop a taste for drinks that do not contain caffeine.

If you are using the drink replacement strategy, it is easiest to work backward from the last drink of the day. This will have the bonus effect of helping you sleep better at night. If you're asking yourself if you should quit caffeine cold turkey, you should know that your symptoms may be more intense if you do.

In addition, some over-the-counter medications contain caffeine, so you'll want to be careful that you're not continuing to rely on caffeine if you're using medication for withdrawal symptoms such as headaches.

One important thing to note is that while the Food and Drug Administration FDA requires foods containing added caffeine to have it listed on the label, this is not the case for foods that naturally contain caffeine. There is also not a requirement to disclose the amount of caffeine in a food or beverage.

Because of this, it can be difficult to monitor and track your daily caffeine intake. Try to be aware of what products may contain caffeine and always read the labels on any food products or beverages that you consume. Mood changes typically disappear as you overcome withdrawal. If your negative mood lingers once you are through with caffeine, talk to a doctor about how you are feeling.

Sometimes mental health problems underlie addiction and only become apparent once you have quit. Mental health problems can also be triggered by drug use, including caffeine use. In either case, a doctor can provide or refer you to appropriate treatment.

Use caution with over-the-counter and prescription medications that contain caffeine. StatPearls Publishing; Lutomski P, Goździewska M, Florek-Łuszczki M.

Health properties of Yerba Mate. Ann Agric Environ Med. Koláčková T, Kolofiková K, Sytařová I, Snopek L, Sumczynski D, Orsavová J.

Matcha tea: analysis of nutritional composition, phenolics and antioxidant activity. Plant Foods Hum Nutr. Nutrition Data. Tea, brewed, prepared with tap water [black tea]. By Margaret Etudo Margaret Etudo is a health writing expert with extensive experience in simplifying complex health-based information for the public on topics, like respiratory health, mental health and sexual health.

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List of Partners vendors. Diet and Nutrition. By Margaret Etudo. Medically reviewed by Rochelle Collins, DO. Table of Contents View All. Table of Contents. Caffeine Alternatives. Frequently Asked Questions. Is Caffeine Addictive?

What Is a Caffeine Withdrawal Headache? What Is Caffeine Withdrawal Headache? Try Caffeine-Free Looking to cut back on your caffeine intake? Try some of these caffeine-free beverage options: Chicory root coffee Maca root powder Dandelion root tea Lemon water Herbal or rooibos tea Smoothies Golden milk Carob powder a replacement for cacao powder Cordyceps a fungi that is regarded as an energy booster Related : I Tried Swapping Coffee for Dandelion Tea.

Frequently Asked Questions Are there long-term negative effects of caffeine? Should certain people avoid caffeine? Fatigue and drowsiness are some of the most frustrating symptoms of caffeine withdrawal. While there is no quick fix for these symptoms, you can help yourself feel less exhausted by ensuring you get enough sleep.

Sleep is important to our health and recovery. If you or a loved one struggles with caffeine use or addiction, now is the time to cut back on the amount of caffeine you take. You can start by tracking your daily dose of caffeine.

While the average American consumes mg of caffeine daily, the recommended maximum is mg for healthy adults. They can help you determine the best way to taper off caffeine and how you can safely consume it moving forward.

However, some people may experience sooner relief from withdrawal symptoms. It depends on how much caffeine is consumed and if they tapered slowly off or quit cold turkey.

Headaches, body and muscle aches, and stiffness can all occur during caffeine withdrawal. Luckily, people can curb these symptoms by tapering off caffeine and using over-the-counter medications or at-home remedies to manage symptoms. Although there are no serious long-term effects of caffeine use, there are some unpleasant short-term effects.

Most people find those effects disappear after stopping or cutting back on their caffeine use. Caffeine withdrawal on its own is rarely, if ever, dangerous.

Most caffeine users can manage withdrawal symptoms on their own. However, if other health issues are occurring, caffeine withdrawal could cause some concern. Kent S. Hoffman, D. has been an expert in addiction medicine for more than 15 years.

In addition to managing a successful family medical practice, Dr. Hoffman is board certified in addiction medicine by the American Osteopathic Academy of Addiction Medicine AOAAM.

Hoffman has successfully treated hundreds of patients battling addiction. Hoffman is the Co-Founder and Chief Medical Officer of AddictionHelp. Jessica Miller is the Editorial Director of Addiction Help.

Jessica graduated from the University of South Florida USF with an English degree and combines her writing expertise and passion for helping others to deliver reliable information to those impacted by addiction.

Informed by her personal journey to recovery and support of loved ones in sobriety, Jessica's empathetic and authentic approach resonates deeply with the Addiction Help community. Our free email newsletter offers guidance from top addiction specialists, inspiring sobriety stories, and practical recovery tips to help you or a loved one keep coming back and staying sober.

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It's thought there are physiological and psychological reasons for this reaction. Anxiety can be particularly intense if your caffeine is accompanied by sugar in soda, added to coffee, etc.

Caffeine provides an energy boost by blocking receptors for a neurotransmitter called adenosine, which makes you drowsy. If you stop consuming caffeine, those receptors are no longer blocked, and you feel the effects of adenosine.

Caffeine has a positive impact on energy levels and mood. You may feel grumpy if you cut back or even delay your first cup of the day. Some people experience an upset stomach when they reduce their caffeine consumption. Consuming caffeine can cause tremors in people who aren't used to it or get more than usual.

But it can have the same effect on people who enjoy coffee, soda, or energy drinks regularly and then curtail or stop their consumption. Trouble concentrating. Caffeine increases excitatory brain chemicals like adrenaline epinephrine , norepinephrine, and dopamine.

Cutting back can make it difficult to focus. Depressed mood. Caffeine decreases drowsiness and increases alertness and feelings of well-being. Abstaining has the opposite effect, which can leave you sad or depressed. Low energy. If you rely on caffeine to boost your energy, the lack of it in your system can cause you to feel lethargic.

Tips for Reducing or Avoiding Caffeine Withdrawal Symptoms People considering reducing their caffeine intake may have questions like: How much caffeine causes withdrawal symptoms?

How long does it take to "detox" from caffeine? What is the fastest way to detox from caffeine? Do you feel better after quitting caffeine? What happens after caffeine withdrawal is over? These actions can help: Reduce your intake slowly. Allowing your body to adapt to a gradual change can minimize the intensity of your symptoms.

For example, some coffee drinkers will start by mixing caffeinated and decaffeinated coffee. Stay hydrated. Dehydration can cause headaches and fatigue, so drinking plenty of water as you cut back on caffeine is essential.

Bump up your energy level in other ways. You can combat low energy by eating nutrient-dense foods and getting regular exercise. Practice stress-reduction techniques. Reducing your caffeine intake can be stressful. Deep breathing, prayer, meditation, and other relaxation techniques can counteract stress.

Get adequate sleep. Being well-rested in the morning increases your energy level and decreases daytime drowsiness. Take pain relievers as directed. Using over-the-counter medication can help reduce headache pain.

Patience is crucial when quitting caffeine. Don't be fooled by sources touting "the fastest caffeine detox methods. Get Help with Caffeine Withdrawal from Baptist Health Is it safe to cut back on your caffeine intake?

Learn More. The side effects of caffeine dependence become unpleasant when you try to quit caffeine intake cold turkey or without tapering off. Caffeine withdrawal is a consequence of caffeine dependence or caffeine addiction.

Because caffeine is a central nervous system CNS stimulant, it helps you feel awake and alert by blocking adenosine receptors associated with sleepiness, increasing heart rate and blood pressure, and releasing the feel-good neurotransmitter dopamine.

Over time, your body can rely on these effects and suffer without them. For example, severe headaches are common symptoms of caffeine withdrawal because caffeine shrinks the blood vessels in your brain. When going abruptly caffeine-free, your blood vessels widen in response, and the change in blood flow can trigger headaches or migraines.

Caffeine withdrawal is thankfully not as prolonged or dangerous as other substances like opioids or alcohol. In most cases, symptoms of withdrawal from caffeine are uncomfortable and can be treated with over-the-counter or at-home remedies. Slowly cutting down or tapering off caffeine is the best way to avoid withdrawal symptoms.

However, certain symptoms like caffeine withdrawal headaches can occur even when attempting to wean off of caffeine carefully. The timeline of caffeine withdrawal can vary depending on what dose of caffeine you were taking and the type of caffeinated beverages or food you were using.

But generally speaking, most people are withdrawal-free after 2 weeks. Luckily, most people can manage caffeine withdrawal syndrome from home, as caffeine withdrawal rarely requires medical intervention.

Over-the-counter medications and at-home remedies like ice packs are often plenty to handle the impairment withdrawal from caffeine causes. Disclaimer: As always, speak with your doctor or healthcare professional before beginning any new healthcare regimen.

Slowly weaning yourself off of caffeine is the best way to avoid having to experience withdrawal symptoms. You can start by tracking your caffeine consumption by cups of coffee or checking the milligrams of caffeine in drinks, food, candy, supplements, and pain relievers.

Opt for decaf options when you can. Although caffeine is still in the decaf versions, the dosage is significantly less but tastes the same. Because caffeine causes you to urinate more, it can increase the amount of fluid you lose from your body.

When you have too little fluid or enter dehydration, your brain can shrink in volume and pull away from your skull. This process can easily trigger headaches, so staying hydrated throughout the withdrawal process can help avoid more severe headaches or migraines. Over-the-counter medications and pain relievers like Ibuprofen or Tylenol are common treatments for the pain and inflammation associated with caffeine withdrawal symptoms.

Fatigue and drowsiness are some of the most frustrating symptoms of caffeine withdrawal. While there is no quick fix for these symptoms, you can help yourself feel less exhausted by ensuring you get enough sleep. Sleep is important to our health and recovery.

If you or a loved one struggles with caffeine use or addiction, now is the time to cut back on the amount of caffeine you take. You can start by tracking your daily dose of caffeine. While the average American consumes mg of caffeine daily, the recommended maximum is mg for healthy adults.

They can help you determine the best way to taper off caffeine and how you can safely consume it moving forward. However, some people may experience sooner relief from withdrawal symptoms. It depends on how much caffeine is consumed and if they tapered slowly off or quit cold turkey.

Headaches, body and muscle aches, and stiffness can all occur during caffeine withdrawal. Luckily, people can curb these symptoms by tapering off caffeine and using over-the-counter medications or at-home remedies to manage symptoms. Although there are no serious long-term effects of caffeine use, there are some unpleasant short-term effects.

Most people find those effects disappear after stopping or cutting back on their caffeine use. Caffeine withdrawal on its own is rarely, if ever, dangerous. Most caffeine users can manage withdrawal symptoms on their own.

However, if other health issues are occurring, caffeine withdrawal could cause some concern. Kent S. Hoffman, D. has been an expert in addiction medicine for more than 15 years.

In addition to managing a successful family medical practice, Dr. Hoffman is board certified in addiction medicine by the American Osteopathic Academy of Addiction Medicine AOAAM.