Caffeine is a popular and widely consumed substance that can have various effects on your body and mind. It is found naturally in coffee, tea, cocoa, guarana, and chocolate, as well as in some medicines and energy drinks.
Caffeine can stimulate your brain and nervous system, increase your alertness and energy, enhance your mood and endurance, and help you burn fat.
But how do you know if you have a caffeine addiction? And how can you cope with it?
In this article, we will explore the signs, symptoms, and treatments of caffeine addiction.
What is Caffeine Addiction?
Caffeine addiction is not a formally recognized condition in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), a manual used by clinicians to classify and diagnose mental health disorders. However, the DSM-5 mentions some caffeine-related issues, such as intoxication and withdrawal.
Caffeine intoxication is a condition that occurs when you consume too much caffeine and experience symptoms such as restlessness, nervousness, excitement, insomnia, flushed face, increased urination, gastrointestinal disturbance, muscle twitching, rambling speech, agitation, irregular heartbeat, and hallucinations (American Psychiatric Association, 2013)1.
Caffeine withdrawal is a condition that occurs when you abruptly stop or reduce your caffeine intake and experience symptoms such as headache, fatigue, drowsiness, irritability, depressed mood, difficulty concentrating, and flu-like symptoms. These symptoms usually start within 12 to 24 hours after the last caffeine dose and can last up to 9 days (Juliano & Griffiths, 2004)5.
Caffeine addiction is a term that is often used to describe a pattern of excessive and harmful use of caffeine over a period of time, such that it has negative effects on your health, social interactions, or other areas of your life.
Caffeine addiction is characterized by cravings and withdrawal symptoms, as well as tolerance and loss of control.
- Tolerance means you need more caffeine to achieve the same effects.
- Loss of control means that you consume more caffeine than intended or for longer periods and that you have difficulty stopping or reducing your intake despite the negative consequences.
Caffeine addiction can also interfere with your daily functioning, such as your work, school, or family responsibilities.
Caffeine is the most widely used drug in the world, and it is estimated that around 90% of adults in North America consume some amount of caffeine daily (Mitchell et al., 2014)7.
Caffeine is generally considered safe when you limit it to no more than 400 mg per day, which is about four cups of coffee. If you consume much more than that or are unable to function without large amounts of caffeine properly, you may be dependent on it. But, to be clear, you are not addicted to it in the physiological use of the term.
What are the Signs of Caffeine Addiction?
The signs of caffeine addiction may vary from person to person, depending on the amount and frequency of caffeine consumption, as well as the individual’s sensitivity and metabolism.
However, some common signs of caffeine addiction are:
- Experiencing withdrawal symptoms after stopping or reducing caffeine intake, such as headache, fatigue, irritability, depressed mood, difficulty concentrating, and flu-like symptoms (Juliano & Griffiths, 2004)5.
- Drinking caffeine to avoid or relieve withdrawal symptoms, or to cope with stress, boredom, or negative emotions (Hughes et al., 1998)3.
- Taking more caffeine than intended or for longer periods, or having unsuccessful attempts to stop or reduce caffeine intake (Hughes et al., 1998)3.
- Increasing the amount or frequency of caffeine intake to achieve the same effects as before, or noticing that the same amount of caffeine has less effect than before (Evans & Griffiths, 1999)2.
- Having strong cravings or urges for caffeine, or spending a lot of time and money on obtaining, using, or recovering from caffeine (Hughes et al., 1998)3.
- Experiencing negative effects of caffeine on your physical health, such as insomnia, anxiety, jitteriness, heart palpitations, high blood pressure, stomach ulcers, or acid reflux (James & Rogers, 2005; Mayo Clinic, 2020)4 6.
- Experiencing negative effects of caffeine on your mental health, such as mood swings, irritability, agitation, nervousness, or depression (James & Rogers, 2005; Smith, 2002)4 8.
- Experiencing negative effects of caffeine on your social or occupational functioning, such as neglecting your work, school, or family obligations, or having conflicts or problems with your friends, family, or coworkers because of your caffeine use (Hughes et al., 1998)3.
- Continuing to use caffeine despite being aware of the negative effects or consequences, or having a persistent desire or unsuccessful efforts to quit or reduce caffeine intake (Hughes et al., 1998)3.
How to Cope with Caffeine Addiction?
If you think you have a caffeine addiction, or if you want to reduce your caffeine intake for any reason, there are some steps you can take to cope with it.
Here are some tips to help you.
- Set a realistic and specific goal for caffeine reduction or cessation, such as limiting your intake to a certain amount or frequency, or quitting completely by a certain date (Hughes et al., 1998)3.
- Keep track of your caffeine intake, such as the type, amount, and time of your caffeine consumption, as well as the reasons, effects, and consequences of your caffeine use. This can help you identify your patterns, triggers, and motivations for caffeine use, and help you monitor your progress and challenges (Hughes et al., 1998)3.
- Gradually reduce your caffeine intake, rather than stopping abruptly, to avoid or minimize withdrawal symptoms. You can do this by decreasing the amount or frequency of your caffeine consumption, or by switching to lower-caffeine or caffeine-free alternatives, such as decaf coffee, herbal tea, or water (Juliano & Griffiths, 2004)5.
- Seek professional help if you have difficulty reducing or quitting caffeine on your own, or if you have severe withdrawal symptoms or other medical or psychological issues related to your caffeine use. You can consult your doctor, therapist, or counselor, or join a support group or a treatment program for caffeine addiction (Hughes et al., 1998)3.
- Find healthy and positive ways to cope with stress, boredom, or negative emotions, rather than relying on caffeine. You can try relaxation techniques, such as meditation, yoga, or breathing exercises, or engage in enjoyable and rewarding activities, such as hobbies, sports, or socializing with friends or family (Hughes et al., 1998)3.
- Reward yourself for your achievements and celebrate your successes, such as reaching your goal, reducing your intake, or quitting caffeine. You can treat yourself to something you like, such as a movie, a book, or a massage, or share your progress with your friends, family, or support group (Hughes et al., 1998)3.
Caffeine Addiction; Signs, Symptoms, and Solutions
Caffeine addiction is a term that is often used to describe a pattern of excessive and harmful use of caffeine over a period of time, such that it has negative effects on your health, social interactions, or other areas of your life.
Sources and References
- American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). https://doi.org/10.1176/appi.books.9780890425596
- Evans, S. M., & Griffiths, R. R. (1999). Caffeine tolerance and choice in humans. Psychopharmacology, 145(3), 272–280. https://doi.org/10.1007/s002130051057
- Hughes, J. R., Oliveto, A. H., Liguori, A., Carpenter, J., & Howard, T. (1998). Endorsement of DSM-IV dependence criteria among caffeine users. Drug and Alcohol Dependence, 52(2), 99–107. https://doi.org/10.1016/S0376-8716(98)00088-8
- James, J. E., & Rogers, P. J. (2005). Effects of caffeine on performance and mood: withdrawal reversal is the most plausible explanation. Psychopharmacology, 182(1), 1–8. https://doi.org/10.1007/s00213-005-0084-6
- Juliano, L. M., & Griffiths, R. R. (2004). A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features. Psychopharmacology, 176, 1–29. https://doi.org/10.1007/s00213-004-2000-x
- Mayo Clinic. (2020). Caffeine: How does it affect blood pressure? https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/blood-pressure/faq-20058543
- Mitchell, D. C., Knight, C. A., Hockenberry, J., Teplansky, R., & Hartman, T. J. (2014). Beverage caffeine intakes in the U.S. Food and Chemical Toxicology, 63, 136–142. https://doi.org/10.1016/j.fct.2013.10.042
- Smith, A. (2002). Effects of caffeine on human behavior. Food and Chemical Toxicology, 40(9), 1243–1255. https://doi.org/10.1016/S0278-6915(02)00096-0
- Temple, J. L., Bernard, C., Lipshultz, S. E., Czachor, J. D., Westphal, J. A., & Mestre, M. A. (2017). The safety of ingested caffeine: a comprehensive review. Frontiers in Psychiatry, 8, 80. https://doi.org/10.3389/fpsyt.2017.00080
- Vandenberghe, K., Gillis, N., Van Leemputte, M., Van Hecke, P., Vanstapel, F., & Hespel, P. (1996). Caffeine counteracts the ergogenic action of muscle creatine loading. Journal of Applied Physiology, 80(2), 452–457. https://doi.org/10.1152/jappl.1996.80.2.452
- Westerterp-Plantenga, M. S., Lejeune, M. P., & Kovacs, E. M. (2005). Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation. Obesity Research, 13(7), 1195–1204. https://doi.org/10.1038/oby.2005.142
- Wiles, J. D., Bird, S. R., Hopkins, J., & Riley, M. (1992). Effect of caffeinated coffee on running speed, respiratory factors, blood lactate and perceived exertion during 1500-m treadmill running. British Journal of Sports Medicine, 26(2), 116–120. https://doi.org/10.1136/bjsm.26.2.116
- Zwyghuizen-Doorenbos, A., Roehrs, T. A., Lipschutz, L., Timms, V., & Roth, T. (1990). Effects of caffeine on alertness. Psychopharmacology, 100(1), 36–39. https://doi.org/10.1007/BF02245786