Content

• Steps
• Tips
• Warnings

Has caffeine become a problem for you? Are you beginning to realize that you cannot do without it? Well, it’s not so! Caffeine is a kind of drug, and just like trying to break free from any drug addiction, with caffeine you also need to stick to some plan and be prepared for the inconvenience. The main thing in the refusal process is to understand that it will be difficult before everything works out, but in the end everything will work out.

Steps

1. 1 Write down the reasons why you want to quit caffeine, for example:
   • increased risk of getting hypertension
   • the liver has no time to cope with other toxins
   • tooth decay
   • weakened bones
   • addiction
   • anxiety
   • hyperactivity and / or inability to concentrate, which leads to withdrawal
   • sleep disturbance
   • may lead to weight loss and may be associated with hypoglycemia
   • proceeds from buying caffeine products can go to violent overseas business
   • caffeine dehydrates the body and I can gain weight
   • striving for a healthy pregnancy
   • decreased libido and sexual activity
2. 2 Place this list in a prominent place, for example, on a mirror or on your desktop (you can do both there and there). This will help you stay motivated.
3. 3 Trust that coping with your addiction is quite possible. But you have to put in a lot of effort. Get out of your head with the idea that it will be easy to quit caffeine, otherwise it will be a surprise to you. Be prepared for this to be one of the most challenging tasks in the world, so you'll be ready to put in the most effort.
4. 4 Symptoms indicating that it is time to quit caffeine; they can last up to 2 weeks:
   • Fatigue and sleepiness
   • Depression
   • Headaches
   • Irritability
   • Difficulty at work and loss of energy
   • Muscle pain
   • Cold symptoms
   • Insomnia
   • Constipation
   • Anxiety and nervousness
5. 5 Introduce green tea into your diet. Green tea contains light notes of caffeine - but they are not strong enough to create affection, as is the case with regular tea or coffee.
6. 6 Introduce water into your diet. Regular drinking of water helps to eliminate toxins from the body and maintains normal water balance. Caffeine is a diuretic that can lead to fluid loss. People who consume caffeine in moderation will not be particularly affected, but for those who cannot live without coffee or energy drinks, the effect may be much worse. High amounts of caffeine and lack of water can easily lead to dehydration, which in turn can cause many diseases. This makes sense, because the human body is 75% water.
7. 7 Sit down and count how much time and money you spend on coffee. Think about how you could use this money and time differently. Buy and read a newspaper? Find your favorite activity? Collect money for an iPod? Open a cash account for a child? Find something exciting and doable and think of it as a reward.
8. 8 Don't do it alone. Find someone who would like to quit caffeine with you. If you can't find that kind of support, promise someone you love and respect that you will definitely quit caffeine. Thus, if you consume any form of caffeine, you will break the promise, so it will serve as another incentive not to break down.
9. 9 Increase your water intake. This is especially important in the early days as your body gets used to it. You can add a little lemon to the water to make it tastier and healthier.
10. 10 Reduce your caffeine dose gradually.
    • You can create a kind of schedule for yourself, for example, "3 cups of coffee a day in the first week; 2 cups a day in the second; 1 in the third; and not one in the fourth week of your" diet. " Try replacing caffeinated drinks with non-caffeinated drinks or plain water.
      
      
    • Set aside money for coffee at the beginning of the week, so if you spend more at the beginning of the week, you will not have enough money for coffee for the remaining days. If you gradually reduce the amount of coffee, you will gradually reduce your caffeine intake.
      
      
    • Set aside one day (when you are not at work) - say, Sunday - to cleanse your body. Make sure that on this day you have no urgent matters and obligations.
      
      
11. 11 Get yourself a "safety blanket" and keep it always there. This refers to a thing or action that can distract you from your coffee and calm you down when you need it, such as a toy, video game, calling your best friend, or doing a crossword puzzle. Think ahead of time when you might have moments of weakness (for example, in the morning, or when you are driving past your favorite coffee shop, etc.) and refer to your "safety blanket" to make it easier to get through this "difficult time". You may have several of these "blankets", just make sure that at the right time they are at hand.
12. 12 Allow plenty of time for rest and recovery. Let your calendar be free of any important events for at least the first three weeks after quitting caffeine, give your body a rest and eat as many fresh fruits and vegetables as possible.
13. 13 Turn on the light. Your body naturally reacts to changes in the supply of light, so if the room where you work or sleep is dark, it will be much more difficult to stay active. Try leaving your blinds a little open to wake up naturally in the morning, or turn on extra lights in your work area to keep you awake throughout the day.
14. 14 Listen to your favorite fast songs. If you can listen to music while you work, why not play a melody that cheers you up and makes you want to dance? This is one hundred percent way to overcome the afternoon "crisis".
15. 15 Stop slouching. It doesn't help you stay awake in any way.Sitting up straight and comfortable will make you feel more active and ready to go.

Tips

• If you've already started, don't stop halfway! Better to take one step down than to jump off the stairs altogether. Maybe that's all you needed, maybe you were pushing yourself too hard.
• DRINK A LOT OF WATER, A LOT OF WATER... Find a drink that replaces caffeine. This can be water, soda, juice, decaffeinated coffee (but keep in mind that this coffee still has a little caffeine!) - any drink that can replace caffeine when it's time to drink something.
• The question is not whether it’s hard to give up caffeine, it’s very hard! But it's best to do it all at once, not gradually. Start Thursdaybecause the third and fourth days are the most difficult. And I really don't want to be at work when you're out of shape. But the ease that you will feel when you free yourself from your habit is simply indescribable. You will feel as if you have remembered again how light the human mind can be. IT IS REALLY WORTH REFUSING !!!
• In addition to gradually quitting caffeine, you can try doing it right away. This is definitely harder, but often much more effective. If you do decide, significantly increase your water intake, which can help reduce headaches. The big problem with this way, when you "chop off the shoulder", is that you really look forward to your daily diet. The main thing in the process of giving up some bad habit is the correct way of thinking, namely, to perceive everything as pleasant, and not painful experience, which you just want to postpone.
• Caffeine helps you focus, you work faster and more efficiently. But it’s better to learn how to use the best methods for focusing - prioritizing your thoughts, visualizing the process from start to finish, rather than perceiving it as a continuous endless stream of tasks. And in areas where a coffee charge is simply vital for you, find a way to distract yourself so that your energy goes exactly to fulfill the necessary needs.
• Cutting off caffeine may work for some, even if the withdrawal is accompanied by painful symptoms. Headaches and fatigue can actually demonstrate how caffeine affects the body. This method also gives a sense of completeness, with gradual abandonment, this does not.
• Use your strength to overcome your weakness. If, for example, you have a competitive streak, find an opponent to compete with who can stay away from caffeine longer.
• Different people use different methods of quitting caffeine. What works for one may not work at all for another. Try these steps in any order and see which works for you.
• If you do not want to completely give up caffeine, but simply get rid of addiction, limit yourself to one cup of coffee a day, preferably in the morning and no later than lunch. Caffeine addiction is often born of habit, so don't allow yourself tea, coffee, or Coca-Cola whenever you feel like it.
• Chicory is a coffee substitute, only decaf. Try it, you might like it. Plus, it's very helpful.

Warnings

• Caffeine is now added to sodas that weren't previously added.
• Decaffeinated coffee contains a minimal amount of caffeine. While switching to this type of coffee can serve as a springboard to quitting caffeine altogether, understand that continuing to consume these drinks does not mean that you have quit caffeine. If you like hot drinks, replace coffee with decaffeinated drinks like herbal teas or even soups.
• Since headaches are the most common (and most painful) symptom when quitting caffeine, look for caffeine-containing headache medications, such as Citramon.Interestingly, caffeine is found in many of the most common headache pills.
• Caffeine is found in many drinks, and not just dark colored drinks like coffee and cola. Avoid energy drinks and be careful with tea. Make it a habit to check the composition of the foods you eat so as not to frustrate your efforts.
• Chocolate and cocoa derivatives contain caffeine. If you're serious about cutting out stimulants, consider removing chocolate from your diet as well. The concentration of caffeine is directly related to the darkness of the chocolate. A bar of milk chocolate, for example, contains less caffeine than a bar of black.