Caffeine is found in coffee, soda, chocolate and many other substances we regularly indulge in. Some of us, unfortunately, overindulge. If you are one of them, this guide will walk you through how to break a caffeine addiction.

The content in this page is not a substitute for professional medical advice. Please contact your doctor adviser before using the information presented here.

• Caffeine is one of the most-widely consumed sustances in the world. Especially with the explosion of Starbucks and other coffee chains, caffeine consumption has become an integral part of many people's day. Caffeine works by stimulating the central nervous system, making you temporarily more alert. Problems arise when people become dependent upon these temporary bursts of alertness in order to make it through their days. When caffeine becomes a problem, you might need to make a decided effort to break your caffeine addiction.

• Almost everyone consumes some amount of caffeine but not everyone is addicted. Signs that you might be addicted include:

1. An inability to make it through your day without caffeine
2. Reliance on caffeine for energy
3. A need to have your caffeine source of choice nearby in order to concentrate
4. Frequent or severe headaches and/or mood swings
5. Difficulty going to sleep at night
6. Waking up still tired

(Photo by Flavio Takemoto)

• If you decide you are addicted and you want to break that addiction, you have a couple of options.

1. Quit caffeine cold turkey.
   1. Pick a day to stop consuming caffeine. If you work, you should probably go cold-turkey on a weekend.
2. Gradually wean yourself off caffeine by reducing the amount you drink each day over a period of time.
   1. Track how much caffeine you currently consume, whether in coffee, soda, tea or another source.
   2. Decide on a time frame for reducing that amount by 25%, then 50% and so on. If you are a coffee drinker, one suggestion would be to start by substituting half-caf coffee for at least one cup a day and move on from there.
   3. Before you know it, you will be off caffeine completely, or at least have drastically cut your consumption.
3. Tell your friends and family about your decision to stop abusing caffeine and let them know you will need their care and support.

• Regardless of which path you choose for giving up caffeine, you will probably experience withdrawal symptoms, which can include:

1. Irritability
2. Severe headaches
3. Difficulty concentrating
4. Fatigue
5. Muscle soreness or stiffness

• These symptoms generally fade in about a week if you quit cold turkey, with the symptoms being worst about 24 to 48 hours in. If you cut down gradually, the symptoms might be spread out a bit more, but they will also be much less severe. If you feel like you need to, you can take a mild pain reliever. Just make sure it doesn't contain caffeine.

• Overcoming your caffeine addiction is much easier if you have easy access to caffeine-free options.

1. If you are a coffee drinker, you can easily substitute decaffeinated coffee.
2. Sodas can be replaced with caffeine-free soda, caffeine-free teas, juices or water.
3. Don't forget that caffeine is not just found in coffee or soda. It is also common in most teas, chocolate and diet pills.

• Quitting caffeine, like quitting any addictive substance, can be very difficult and it is not uncommon to make missteps along the way. The key thing is not to let them derail you from your goal.

1. Keep a positive attitude. If you fail once, try again after thinking over what went wrong.
2. Reward yourself along the way.
3. Think about the benefits you will gain from breaking your caffeine addiction.

• Once you break your caffeine addiction, you will find yourself feeling more awake, less jittery and better able to concentrate, all without the use of coffee or soda. You'll be healthier and perhaps even happier.

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