Categories
Addiction Caffeine Caffeine Addiction Sleep Tiredness

Don’t Forget the Essentials

Back to Basics

Sleep well, Eat well

Feeling tired, lethargic or run down? Unable to concentrate or focus as well as you need to? We all have periods when we feel that we aren’t firing on all cylinders, and for many the easy common sense way to overcome that lag in our energy is to have a coffee or to consume another caffeinated food, drink or pill.

Yep, it appears to work quickly and efficiently in the short term, but what about longer term? There is a lot of conflicting data in the public sphere that on the one hand espouses the benefits of drinking coffee and that caffeine can help combat diseases like dementia:

In conclusion, coffee/caffeine consumption is associated with a decreased risk of T2DM (type 2 diabetes) and possibly also with a decreased dementia risk. At present we cannot be certain that these associations are causal…
It should be acknowledged that caffeine does appear to have several properties that warrant further investigations in this field.

Biessels, G. (2010). Caffeine, Diabetes, Cognition, and Dementia. /Journal of Alzheimer’s Disease,/ /20(0),/ 143-150.

Whereas other reports express concern with regards to the increasing amounts of caffeine that are being consumed:

A rowing number of scientific publications, popular media reports, and elected officials openly question the safety of some ED (energy drink) products. Concern largely stem from the seemingly high caffeine content of these beverages, the unknown adverse health consequences of the various herbal additives (either alone or in combination with caffeine), and the prevalence of consumer-reported adverse side effects.

Johnson, L.A., Foster, .D., & McDowell, J.C. (2014). Energy Drinks: Review of Performance Benefits, Health Concerns, and Use by Military Personnel. Military Medicine,179(4)

Whether you drink coffee or consume caffeine or you actively avoid caffeine at all costs, it’s good sometimes to go back to basics and figure out how to deal with tiredness or a perceived lack of ability to concentrate.

The Essentials - Don't Forget Them
Photo by @jesslharbin via Twenty20

Tiredness, Lack of Focus

Caffeine is the most consumed stimulant on the planet. As a result, it’s no surprise that many need a coffee within the first twenty minutes of getting out of bed to help give them their first boost to get the day going.

Caffeine confers small but well-established improvements in attention, alertness and physical athletic performance for up to 60 minutes of following a dose of 3 to 6 mg/kg of body mass.
Effects are optimised in individuals who abstain from caffeine 7 days before use.

Johnson, L.A., Foster, .D., & McDowell, J.C. (2014). Energy Drinks: Review of Performance Benefits, Health Concerns, and Use by Military Personnel. Military Medicine,179(4)

It’s no wonder why people consume so much coffee and caffeinated sodas. For most it’s a no brainer, a safe quick win, besides, everyone does it. We usually consume caffeine in small doses so it appears that the dangers are limited.

As a result, now more than ever, it’s easier for us to put in long hours working or studying and still achieve high levels of concentration and productivity, whilst avoiding the tiredness and fatigue that we would experience if we didn’t consume caffeine. Many colleagues that I’ve worked with found it odd that I didn’t drink coffee. One in particular asked how I was able to focus, because without coffee, they found it almost impossible.

Others would comment that the fact that I took regular breaks and sometimes would go for a snooze away from my desk, proved that I needed to drink coffee and that I was punishing myself for no good reason.

 

No Quick Fixes

What I’ve found over the years, whilst both consuming and abstaining from caffeine, is how dependent I and others are on caffeine to help cover our shortcomings in other areas of our lives (sleep being the primary one).

There is no doubt about this fact. For the majority of people that consume caffeine in its many various forms, most don’t realise that they are addicted to it. For example, those people that I mentioned earlier that couldn’t start the day without drinking a coffee, are probably suffering from the withdrawal effects of caffeine, and their early morning fix is alleviating their withdrawal symptoms.

It happened with me a long time ago when I friend said that I should go easy on the coffee and caffeine pills whilst I was studying. I thought I could stop whenever I wanted, but when I tried, I felt terrible. At first I put it down to the fact that I was probably overworked and stressed, and had probably run myself down. It was only when I found myself unconsciously drinking a cola, and feeling much better, (my symptoms eased almost immediately), that I realised that I was hooked.

On withdrawal, 27 subjects reported tiredness and 18 developed headache. Electroencephalograph, skin conductance and blood pressure changes were apparent. Sleep improved on withdrawal but subjects reported feeling less alert and more tired. The higher the usual caffeine intake, the greater the unpleasant feelings on withdrawal and the more marked the reversal of feelings on resumption.

Lader, M., Cardwell, C., Shine, P., & Scott, N. (2016). Caffeine withdrawal symptoms and rate of metabolism: . Journal of Psychopharmacology,10(2),110-118.

A simple indicator to check whether you are addicted to caffeine or not is to go without any caffeine for a month and see if you experience any of the following within the first week of your abstinence:

  • Decreased energy/activeness
  • Decreased alertness/attentivemess
  • Tiredness/fatigue
  • Drowsiness/sleepiness
  • Headache
  • Foggy/not clearheaded
  • Difficulty concentrating
  • Depressed mood
  • Anxiety/nervousness
  • Irritability
  • Decreased contentedness/well-being
  • Nausea/vomiting/upset stomach
  • Flu-like symptoms
  • Muscle pain/stiffness
    source: Ozsungur, S., Brenner, D., & El-Sohemy, A. (2009). Fourteen well-described caffeine withdrawal symptoms factor into three clusters. Psychopharmacology,201(4), 541-548.

What’s interesting is that many of the withdrawal symptoms are reasons people have for consuming caffeine. In the report “Fourteen well described caffeine withdrawal symptoms factor into three clusters”, it found that those that regularly consumed larger amounts of caffeine suffered the most from the withdrawal symptoms, and were the quickest to feel back to normal once they resumed consuming caffeine.

Although people are consuming caffeine to help boost their concentration and reduce tiredness, the evidence suggests that addicted caffeine users need increasing amounts of caffeine to reduce the withdrawal symptoms that they’re unaware they are suffering from.

The Essentials

Tiredness, fatigue and the inability to concentrate are your body’s way of warning you that something isn’t right and that you should slow down. First and foremost seek qualified medical advice from your general practitioner or doctor if you’ve been suffering from any of the above, (it may be a sign of a more serious health issue).

Caffeine effectively gets between you and your body’s messaging system to let you know that you need to rest or stop what you are doing. Tiredness can be reduced by getting enough quality sleep. The key here is quality as well as quantity. That means:

  • Get 7 – 9 hours of good quality sleep
  • Avoid caffeine and alcohol (if you have caffeine, stop consuming after mid day).
  • Keep away from computers and smart phones before going to bed. Read books instead. Smartphones and computers give off blue light that reduces the level of melatonin that your body produces before you go to bed. If you want to sleep well you need higher levels of melatonin. Apps like f.lux can be installed on your computers and smart phones so as to counter this effect.
  • Reduce or keep the naps that you have throughout the day to no more than 20 minutes. And no napping past 5 pm.
  • Eat whole foods and exercise more. Exercise is a quick win that will improve the quality of your sleep immediately. A 20 minute walk has been proven to be beneficial in increasing your sleep quality.

Whilst working or studying:

  • Take regular breaks away from your desk
  • Replace coffee breaks with water breaks and/or light exercise or stretching breaks
  • Organise yourself to tackle your more difficult tasks when you are most awake

Review

Caffeine does work in making us feel more energised, alert and productive. However, by masking how tired we really are we may just be kicking the can down the road rather than just addressing the issues that affect our attentiveness and wakefulness.

By avoiding dealing with the underlying issues we may be unnecessarily risking addiction and eventually decreased performance.

To make matters worse, the amount of caffeine we consume in a day may be more than we realise as caffeine is found in an increasing amount of food and beverages.

So, if we feel tired and unable to focus, get more rest, sleep, eat better, exercise more and make all of these points our priority daily habits.

Afterword

During sleep deprivation, moderate doses of caffeine (200 mg) have restored cognitive performance on tasks involving visual vigilance, learning, and memory.
Unfortunately, repeated use of stimulants such as caffeine is often associated with withdrawal effects once the stimulant is no longer active in the system.
Symptoms of caffeine withdrawal commonly include headache, fatigue, depressed mood, difficulty concentrating, and foggy thinking. Acute caffeine withdrawal also has interfered with cognitive functions such as focused attention and reasoning.

Killgore, W., Kahn-Greene, E., Killgore, D., Kamimori, G., & Balkin, T. (2016). Effects of Acute Caffeine Withdrawal on Short Category Test Performance in Sleep-Deprived Individuals: . Perceptual and Motor Skills,105(3_suppl), 1265-1274.
Categories
Addiction Caffeine Caffeine Addiction Caffeine Alternative Energy Fatigue Headaches Productivity Side Effects Sleep Sleepiness Staying Awake

Is Now The Right Time To Give Up Coffee?

Too Costly To Your Health

It’s the price your willing to pay that counts…

We live in a connected world. The saying goes “when America sneezes, the whole world catches a cold”, (but actually the original saying was “when France sneezes, the whole of Europe catches a cold”). Replace “America” (or France) with any leading nation or person in a given field and you have the current situation of the world.

Whether it be semi conductors, lumber or facial mask shortages, we are all learning just how connected we truly are. Which brings us to Brazil and coffee. Brazil represents one third of the world’s coffee production, making the country the undisputed coffee production world leader.

Unfortunately, Brazil in 2021 has had some challenging issues to deal with, each of them having an effect on the production and distribution of coffee. Brazil has been suffering through a drought which has decreased crop production, whilst at the same time due to the pandemic, shipping ports have been congested (especially in the US), causing US coffee stockpiles to shrink to their lowest levels in at least six years!

The implications for coffee drinkers is that the price of their favourite beverage is about to increase significantly, whilst the quality and quantity of their favourite brands decrease. For those struggling to give up caffeine or wanting to break their coffee addiction, the recent and future price increases may just help motivate them to start.

The Price to Pay

Coffee seems to fuel the world. The wonder drink is seen by some as being responsible for a majority of the technological and scientific discoveries of the Western World, but in all truth it’s the caffeine that is in coffee that is responsible.

Caffeine and coffee go hand in hand. Researchers have found that the majority of adults in the USA admit to consuming a caffeinated drink at least daily. And why not? It’s been proven time and again that caffeine improves alertness and performance, and it appears to counter feelings of fatigue and tiredness. And lately there have been an increasing amount of studies that show the numerous health benefits of drinking coffee and caffeine such as helping to increase fat loss and helping to reduce the risk of developing cancer.

Also, with the rise in popularity and profitability of coffee shops and franchises, the global coffee shop market is set to be worth $237.6 billion by 2025 (Global Coffee Shops Market to be Worth $237.6 Billion by), coffee’s importance doesn’t look like it is going to diminish any time soon.

So with the recent drought in Brazil and supply chain disruptions, it’s fair to say that the average price of a cup of coffee will be increasing.

Coffee prices increased in March and global coffee consumption is projected to rise this year, according to the International Coffee Organization (ICO).

Americans were reported to be drinking “more coffee than ever,” according to a March 2020 report by the National Coffee Association. The pandemic led to “record coffee consumption at home, with 85 percent of coffee drinkers having at least one cup at home,” according to the NCA’s Spring 2021 National Coffee Data Trends (NCDT) survey.

Soo Kim, Newsweek, source: Prices of Coffee, Wine, Toilet Paper and More Set to Rise in Post COVID-19 Era

Although the rise in price may not deter most people from drinking coffee, now may be as good a time as any to review why we drink coffee (and hence caffeine), and break any dependencies that we may have with the duo.

 

Cost of Benefits

Caffeine exacerbates sleep disorders, according to a study reported in the Journal of the American Geriatrics Society. Some coffee drinkers, however, claim that their sleep is as restful as ever, regardless of their caffeine consumption. And without statistical evidence, who can refute their testimony? While it is obvious that caffeine affects all of us in different ways, it is equally important to note that we often do not know how it affects our system and cannot evaluate its effects on us while we sleep.

Another researcher noted that coffee consumption not only substantially delays the onset of sleep, but also diminishes the quality of sleep. Significantly more body movement was noted in heavy coffee consumers, and the quality of their sleep was substantially diminished.

Kushner, Marina. The Truth About Coffee (p. 69). SCR, Inc.

Whilst there are many of us that like the taste and effect that coffee has on us, there is no getting away from the fact that it’s main ingredient, caffeine, can be an addictive substance. Many coffee consumers are unaware of their addiction and believe that they can go a few days without any, but find that they never get round to their coffee abstinence, or if they do unintentionally find themselves consuming caffeine in another form.

A little while ago I posted a link on Twitter, Facebook and Instagram about two couples that tried to give up coffee for a month who thought that it would be easy, but found that they had underestimated just how addicted to coffee and caffeine they were, (We Quit Caffeine for a Month, Here’s What Happened). They suffered from all the classic withdrawal symptoms that many people experience and gradually started to come to the realisation that they needed their daily fix.

To be fair, they did start to reduce their caffeine consumption leading up to the challenge and even then they found themselves feeling:

  • More tired than usual
  • Irritated
  • suffering from headaches

And in addition to the list above, during the challenge they found themselves:

  • Unable to think straight
  • Craving coffee and caffeine
  • Relapsing back to coffee
  • Being in denial about their caffeine addiction

By the end of the challenge WheezyWaiter, (the owners of the YouTube channel that initiated the challenge), were more than relieved to get back to drinking coffee and found that they had more energy than they did during their abstinence, and didn’t feel that there sleep improved during the challenge compared to how they sleep now.

The researchers studied sleep patterns of medical students and found that many of them claimed that coffee did not disturb their sleep even when objective observations confirmed that it did. The researchers said that this denial reinforces the impression that coffee drinkers simply do not attribute undesirable clinical symptoms to their coffee intake.

This situation illuminates one of the insidious aspects of coffee addiction: we are often unaware of how it affects us.

Kushner, Marina. The Truth About Coffee (p. 69). SCR, Inc.

Unfortunately it seems that WheezyWaiter weren’t aware that caffeine withdrawal symptoms can last for weeks for some people, and that although consuming caffeine relieves those symptoms and make it seem that coffee actually helps them feel better, it can eventually lead to an increase in tolerance to the effects of caffeine, making it more than likely that they will consume more (in fact, they said that at the end of the challenge, they found that their coffee works better now, which may indicate that they had a very high tolerance before starting the challenge, and have effectively reset their tolerance levels lower).

I would suggest that WheezyWaiter should be cautious from this point on with regards to their coffee consumption, because it’s at higher levels of consumption that we start to increase the risk that we expose ourselves to some of the more harmful effects of caffeine.

Although it has many health benefits and has long been used by people for its stimulating effects, it also comes with various health hazards. Caffeine consumption is linked to the risk of developing coronary artery disease, osteoporosis, gastritis, anaemia and still births. Other adverse effects of caffeine include sleep deprivation, increased heart rate and blood pressure, central nervous system disorders, vasodilation, trembling, seizures, urticaria, headaches, increased body temperature and behavioural changes. In people consuming caffeine on regular basis, it has been found that the cessation of caffeine results in many unfavourable changes such as increased occurrence of headaches, increased drowsiness and fatigue as well as lowered alertness. The various ill-effects of excessive caffeine consumption include addiction, hormone-related cancers, increased risk of cardiovascular diseases, anxiety, insomnia, intoxication and nutrient malabsorption. It affects bones by decreasing calcium absorption in the human small intestine. It is also known to affect gastrointestinal, respiratory and reproductive health.

Kumar, V., Kaur, J., Panghal, A., Kaur, S., & Handa, V. (2018). Caffeine: a boon or bane. /Nutrition & Food Science,/ /48(1),/ 61-75.

Alternatives

The current and impending rise in price for a cup of coffee and knowing the harmful effects of over consuming caffeine, coupled with supply chain failures, it seems to me that now would be a good time to either cut down on the amount of coffee we consume or give it up all together.

With that in mind here are some things that we can do help ease the pain of giving up coffee (or just reducing the amount we consume).

For tiredness and energy:

  • Get your 7-9 hours of good quality sleep regularly
  • Eat nutrient rich foods such as fruits and vegetables, whole grains, grass fed meats, whole milk etc
  • Avoid or reduce the amount of processed foods and snacks that you consume throughout the day
  • Take regular exercise (like a 20 minute walk a day, or regular breaks during the day where you move more than you are now).
  • Meditate regularly (and it doesn’t have to be too long, for example sitting in a chair closing your eyes and deep breathing for a couple of minutes can be very beneficial).

For concentration and productivity:

  • All of the above mentioned points
  • Plan your days and weeks in advance. Knowing what you need to do beforehand helps reduce the stress of trying to do things ad hoc
  • Take regular breaks whilst working, studying or concentrating. 25 – 45 minute blocks are usually enough for your brain to stay active and focused on your tasks
  • Limit your coffee intake to only once a day, and use it for your most difficult tasks, no later than 12 in the afternoon, but ideally, go without, or at least work towards going without (take small steps).

Review

I was in denial for a long time about my own coffee addiction, but when I suffered a bad case of the jitters, I had to face up to the fact that I had caffeine addiction problem.

It can be hard to motivate yourself to get through the withdrawal symptoms even if you have a support network in place (watch the WheezyWaiter YouTube video to see what I’m talking about); but I’ve found that just by knowing why you are doing something, you increase the chances of sticking through the hard times and overcoming any adversity.

If you found yourself getting upset about the recent coffee price increases and shortages that will be manifesting themselves shortly (if not already), maybe you should try quitting coffee for a short while.

What have you got to lose?

Afterword

There are many physiological effects of caffeine on respiratory, cardiovascular, gastrointestinal, reproductive and central nervous systems. It has a positive effect in reducing the risk of diabetes, Alzheimer’s disease, Parkinson’s disease and liver injury and, at the same time, in improving mood, psychomotor performance and immune response. On the other hand, the negative effects of caffeine include addiction, cancer, heart diseases, insomnia, gastrointestinal disturbances and intoxication. As caffeine, when taken in a large amount, is harmful… its concentration should not exceed set limits.

Kumar, V., Kaur, J., Panghal, A., Kaur, S., & Handa, V. (2018). Caffeine: a boon or bane. /Nutrition & Food Science,/ /48(1),/ 61-75.
Categories
Addiction Caffeine Caffeine Addiction Productivity Relapse

Doubt and Caffeine Addiction

Be Bold & Have Faith In Yourself

Believe in yourself…

Soon after finally accepting I had a caffeine addiction and knowing that I had to do something to change the situation, I began to realise just how much hard work it would take me to not only give up drinking caffeine, but even to reduce the amount that I consumed.

Up until then, I thought that caffeine had been a beneficial aid that helped me to get things done and help me to achieve many of my academic and professional goals, so it was hard to accept that I would have to give up the “little cup of miracles” without it impacting my productivity in some shape or fashion.

Doubt and Caffeine Addiction
Photo by Kay Isabedra @kee_says

Dependency

Change is hard at the best of times. Multiply that by 100 when you have a dependency on a substance or behaviour.

Over the years, without fail, when resolving to give up caffeine I’m full of enthusiasm and resolve, but being honest, there’s always a niggling doubt that I won’t be able to do it!

As time goes by, that doubt begins to grow and eventually I give in to temptation, finding ways to justify it to myself 🙁

Robbing You of Confidence

Unfortunately the more you give in the stronger that doubt grows until it potentially stops you from even trying.

Doubt has the power to reduce the levels of your self confidence to a point where you have low self esteem and appear weak and unsure to yourself and others.

Looking back at the times around my attempts to give up caffeine, I also remember that these were some of the most stressful times in my life both professionally and personally.

My lack of trust in myself was causing me and others to second guess my decisions. In fact, I remember a discussion I had with one of my managers at the time who said “If you don’t believe in yourself, who else will”!

Faith

Later on, remembering that discussion, I made the decision to try quitting again, but this time I would try something different. I would learn from my past failed attempts and figure out what I could do differently.

Instead of making it an all or nothing affair, I resolved to take smaller steps over shorter timespans. For example, instead of never having caffeine again, I would go for no caffeine days once or twice a week, and then increase from there until I could do seven days.

Also, if I found myself unintentionally consuming caffeine in any form, as soon as I noticed, I would stop there and then, and continue my abstinence for the day. No getting upset with myself, or judging myself in a negative way, but actually rewarding myself for noticing that I was slipping and continuing anyway.

Steps like these not only helped me to eventually overcome the cravings, but had an unexpected side effect, my faith in myself and abilities began to increase for the first time in years.

Key Points

To me doubt is closely related to fear. In his book, Dune, Frank Herbert addresses overcoming fear through the Litany Against Fear, as recited by the main character Paul Atreides:

“I must not fear.
Fear is the mind-killer.
Fear is the little-death that brings total obliteration.
I will face my fear.
I will permit it to pass over me and through me.
And when it has gone past I will turn the inner eye to see its path.
Where the fear has gone there will be nothing. Only I will remain.”

Frank Herbert, Dune

If there is any field of endeavour that will improve you that’s difficult to overcome, and you have doubt in your abilities:

  • Jump In
    The act of starting to try to overcome can lead you to immediately make progress. The longer you dither about whether you should or shouldn’t do something, the greater risk that any doubt you have will grow and affect the outcome of the endeavour negatively.
  • Take Small Steps
    Give yourself small achievable targets at first. It is easier to adjust your approach to an issue when they are manageable. Plus, by having quick wins earlier, you help build confidence and momentum to tackle the inevitable obstacles later on.
  • Don’t Judge
    If you find yourself falling don’t be tough on yourself but rather be thankful for being able to recognise that you did fall and that it’s okay. This will help you to not give up and even give you the motivation to continue trying.

Final Thoughts

Nowadays I can drink a coffee, tea or cola and not feel guilty at all. I no longer have caffeine pangs and I can go for weeks without realising that I haven’t had a coffee. I have confidence that I am in control of my wants.

Don’t let doubt rob you of the confidence to be yourself.

Categories
Addiction Caffeine Addiction Energy Focus Productivity Uncategorized

A New Beginning

A New Way For A New Year

Don’t Give Up & Be Consistent

It’s been a while since the last article was published, so belated new year’s greetings to you and yours.

During the holiday season a lot of you may have had the time to reflect on the past year and think about how you would like this new year to pan out.

Giving up or reducing the amount of caffeine that you consume is a common goal, and by coincidence a key objective of this blog, so we’ll be looking into sustainable strategies that can help you succeed.

As an added benefit some of the tips that we suggest can be used for your other resolutions or objectives too!

Success - A New Beginning
Success – The result of planning, hard work and luck.

The Typical Approach

Maybe because of tradition, or the fact that so many people are also thinking similar thoughts at around the same time, it seems to be easier to have good intentions about changing an aspect of yourself and proclaiming it to your nearest and dearest.

The first few days or weeks go well, but after a while you start to lose motivation and can eventually stop trying all together!

Never mind, there’s always next year…

Why it Doesn’t Work

It’s not just at New Years that we can fail to keep up with our intentions to do better. Dieting for your summer holidays, starting a new workout routine, giving up or reducing caffeine, or any other big change takes time and a lot of willpower.

At the time when we decide to take on the challenge we tend to be full of willpower and excitement. This is due in part to us focussing on the end goal and seeing ourselves making it to the end, but neglecting to see the hard work it takes to reach that point.

For example, a few years ago when couple of friends of mine and I were training at a gym, someone suggested that we should run a marathon (which was only nine and a half months away, and I’m useless at running long distances).

I’m quite heavy and had never ran a marathon before so I said no straight away. The other two guys said that it would be fun and we can help motivate one another, and eventually got me to reluctantly agree. We even put a forfeit in place for anyone deciding not to follow through.

Unfortunately for my two friends they had to pull out (one had a bad toe and the other a bad back). Luckily for me, the guy that challenged us to do the run had a plan, which I stuck to for dear life.

What Does Work

After completing the marathon I had learnt some very valuable lessons about achieving difficult goals which I’ve applied to other areas of my life and got good results. Here’s a list of the ones that I use regularly.

  • Plan to fail
    Last year I wrote an article about how to plan to beat caffeine addiction – “How to Build a Plan Against Caffeine Addiction”. In it I list some of the strategies you can use to overcome an over-dependency , but the number one strategy is to plan your failures in advance.
    It means exactly what it says. Think of all the excuses and reasons for giving up in advance and plan ways to eliminate them. So if giving up caffeine is your goal, then think of ways to avoid being around coffee, like not having any in your home or not meeting friends in cafes.
  • Pace Yourself
    Take each day as it comes and concentrate on your goal for the day. Doing so helps to focus your energy and attention on the here and now which helps you to overcome any obstacles you may encounter.
  • Track Your Progress
    Keeping a journal about your experiences can help motivate you during the difficult times. Using a tracking app to log your progress also helps by showing you the number of days that you’ve been able to keep going, which you can share with your support group or mentor if you need someone to be accountable to.
  • Have a Mentor or Support Group
    During my marathon preparation having a mentor helped keep me on track and helped me with a plan to achieve my objective, even when my support group wasn’t there.

Choosing a mentor that fits your personality is key. A mentor that knows you well enough to help guide you through the tough times is worth their weight in gold. However, don’t get caught up in trying to find the perfect mentor, nothing beats self motivation. Any good mentor will tell you that.

Review

So, a few short simple points that really work can help you become a miracle worker. The real magic is in planing and being consistent.

  • Don’t rush in but plan
  • Pace yourself
  • Keep a log of your progress
  • If you can, get a mentor or join a support / interest group

Conclusion

Although the new year has already started and you may have broken some of those new year resolutions, don’t quit. If you fail, don’t worry, just jump back on the program.

Learn from your past mistakes, plan accordingly and move on confidently.

Categories
Addiction Caffeine Caffeine Addiction Caffeine Alternative Productivity

Is Caffeine Addictive?

Am I Addicted To Caffeine?

You Know…

Before studying for my final exams, I used to drink coffee, cola drinks and tea every day. It never occurred to me that I might have been addicted to the caffeine in them.

When people told me about the addictive nature of caffeine, I thought that they were exaggerating. I even did a couple of challenges where I didn’t have any caffeine for a day to prove that I wasn’t addicted and that they were wrong.

Well, I like learning the hard way and as the years have gone by, I’ve looked into what research I could find to find out one way or the other.

So, let’s see if we can work out if caffeine is addictive?

Life Begins After Coffee
Photo by Jorge Franco @francofotografogdl on Unsplash, Egresado ya hace unos años de la Lic. Diseño para la Comunicación gráfica, contaba ya con un conocimiento previo de fotografía y edición, mi trabajo me ha demandado cada vez mas la fotografía así que decidí tomar un curso, un curso que impartió un viejo amigo y colega, con sus conocimientos compartidos a sus alumnos, nos pusimos a practicar teniendo buenos resultados. esta fotografía es la primera después de tomar el curso donde note una evolución, por esa razón la comparto al resto del planeta. Saludos cordiales Jorge (GEORGITO) Franco

I Don’t Have A Caffeine Addiction

Because caffeine is consumed by so many people on a regular basis it is easy to overlook or forget that it is a stimulant.

During one of my caffeine abstinences I was called out for eating chocolate and found myself arguing that it doesn’t count, (oops)!

Another time I found myself justifying drinking tea (earl grey) very often by telling myself it was okay because I don’t drink too much coffee. 

A few years back I started doing three day fasts to cleanse. On one particular occasion I decided not to have any coffee to perk me up. As I hadn’t drunk so much coffee during other fasting sessions, I thought that this would be a piece of cake. 

How wrong I was. Not only was it one of the most difficult fasts that I had gone through, I found myself feeling very irritable, suffering from headaches and hot and cold flushes.

If you’ve experienced any of the above, then you can probably guess that it was likely that I was suffering from classic withdrawal symptoms. From subconsciously consuming caffeine, to justifying my behavior, I realized that I may just have a slight dependency on caffeine.

Caffeine Cognitive Bias

“Men are not prisoners of fate, but only prisoners of their own minds.” 

Franklin D. Roosevelt

Over the years, what I’ve noticed is that I defend positions that I hold as valuable to my identification of what I believe is myself.

To explain this a little better let’s take my caffeine challenges. Could I give up caffeine for a short period of time? If I could, then why did I go back to consuming it again?

In environments such as the workplace and schooling, people like being seen as busy and productive. It implies that you are motivated to do the best that you can regardless of whether or not you feel tired. 

When feeling tired and in need of a pick me up, a lot of people drink coffee or take an energy drink. It’s just the thing to do because it works and is convenient.

But does caffeine really work? What if it’s the caffeine that is making us feel tired, causing our headaches, and making us feel down when we abstain for even a few hours?

The difficulty with any addiction is being able to recognize that you are addicted, and once you do, to give up the addiction. It was easier for me to delude myself that I wasn’t addicted to caffeine rather than to face the addiction and overcome it.

Figuring Things Out

Understanding about the effects of caffeine helped me to be able to control my cravings. The wisdom I gained from seeking out information coupled with my own experiences helped me to help myself.

Any addiction can seem to be too difficult to give up, but by changing your perspective and mindset you can start to overcome it gradually, (unfortunately there are no quick fixes when it comes to addiction).

“Fortunately for serious minds, a bias recognized is a bias sterilized.”

Benjamin Haydon

Many people believe as I once did that caffeine is not addictive, but countless studies prove that it has all the attributes of an addictive substance:

  • Dependence
  • Tolerance
  • And Withdrawal

Withdrawal is difficult because many of the symptoms are mistakenly thought of as reasons to consume caffeine:

  • Headaches
  • Irritability
  • Fatigue
  • Reduced cognitive performance
  • General unease or dissatisfaction
  • Sore muscles
  • Depression

The symptoms of caffeine withdrawal can start as soon as 12 hours after your last intake and can last between 2 days and 2 weeks.

To reduce the effects of withdrawal, gradually remove caffeine from your diet. 

  • Dilute caffeinated drinks so that reduce the amount of caffeine you consume at each serving.
  • Where possible use caffeine alternatives such as water and fruit juices and decaffeinated versions of your favorite products.
  • Get better quality sleep so that your body and mind get the rest they need so as to reduce the cravings for caffeine.

Review

Having the correct mindset goes a long way towards helping you overcome your caffeine addiction.

  • Don’t be in denial about your addiction. Own it and take action to overcome it.
  • Find out as much as you can about caffeine and its effects on your mind and body.
  • Seek professional help if you are not sure about anything.
  • There are no quick fixes, come to terms with that fact and gradually change your dietary habits and lifestyle.

Take the First Step

Caffeine is addictive. To some more than others. By reading this article you already have taken one of many steps towards understanding caffeine addiction.

But don’t stop at just reading, make a commitment towards taking positive physical action.

Each step you take is another closer to your goal. Good Luck.

Categories
Addiction Caffeine Addiction Relapse Side Effects

Is It Okay To Caffeine Relapse?

What To Do When I Relapse?

Take it one day at a time

It is difficult for many who have become dependent on caffeine to give it up.

Many of those that try to abstain from consuming caffeine find themselves at some point going back to drinking coffee or caffeinated drinks. Some even find themselves consuming more than they did before they tried to abstain.

In this article we’ll discuss if it is such a big deal to go back to consuming caffeine and what to do if you find yourself going back.

Enjoy The Café in Italy
Photo by jwlez @jwlez on Unsplash Enjoy The Café in Italy, 10 Corso Como, Milano, Italy

Caffeine Relapse

You have done the difficult thing of accepting that you have a problem with caffeine dependency and decide to take the plunge and to give it up.

The first few days are tough, but you do well. Then one day you find yourself with a caffeinated drink in your hand about to take a swig saying to yourself, “I failed”!

This is far more common than you may think. The National Institute on Drug Abuse has found that between 40 and 60 percent of people recovering from drug addiction relapse.
National Institute on Drug Abuse

Triggers

This is further compounded by the fact that the withdrawal symptoms are similar to the reasons why so many people start consuming caffeine.

Withdrawal symptoms including, but not limited to the following are common:

  • Tiredness
  • Headaches
  • Lack of focus
  • Diminished concentration
  • Irritability

The withdrawal affects themselves can act as relapse triggers. Other triggers such as feeling down, lack of sleep and environments that remind you of consuming caffeine make it very difficult to give up caffeine.

What You Can Do

Relapse doesn’t mean that you can never quit. In fact it’s actually part of the recovery process. Your attitude towards your relapse can greatly affect if you try again or give up.

Here are some tips to help you to get back on track:

  • Restart immediately
    The faster you decide to continue your abstinence, the easier it will be for you to get back in the flow.
  • Avoid triggers
    Analyze what frame of mind you were in when you relapsed, and work to avoid or overcome it next time around.
  • Don’t be tired
    Being tired increases the risk of you falling back into your caffeine dependency. Get more sleep and use tiredness alarms such as V-CAF that will alert you when you are most likely to be tired, so that you can take the appropriate action to wake yourself up.
  • Join or build a support group
    By joining a support group you can get very helpful positive feedback and advice that can help you either stay on course or put you back when you fall off. 

Review

Relapsing is part of the recovery process and many people have found that after a relapse, that they are stronger in facing caffeine dependency the next time around.

Remember to keep a positive mindset and follow our tips:

  • Restart immediately
  • Avoid triggers as much as possible
  • Get enough sleep and know when you are tired, by using tools such as V-CAF 
  • Become a member of a support group

Last Thoughts

Again, be positive and don’t give up!

To benefit you must act on what you now know. Nothing beats informed practical application and now you have an advantage. 

I’m sure that you’ll be successful, but here’s wishing you luck anyway.

Categories
Addiction Caffeine Caffeine Addiction

How to Build a Plan Against Caffeine Addiction

How to Build a Battle Plan Against Caffeine Addiction

Win the war against addiction

You’ve finally done it. You’ve decided to give up caffeine once and for all. That’s great, and well done; but where to start? What’s needed to succeed?

In this article we’ll walk through the process of creating a plan that will help you to conquer your caffeine addiction! 

Planning
Photo by oxana v @arttravelling on Unsplash my work space. I’m the founder of the company Arttravelling ( travel for artist)

Wanting to Quit

We all know that addictions are difficult to overcome. Many addicts want to give up their addiction but find it too difficult to let go of the temporary satisfaction that giving into their addiction brings.

Unfortunately when someone is under the influence of an addiction it becomes difficult to think logically, which in turn leads them to act irrationally and continue to depend on a substance that they know is doing harm to themselves.

It’s Difficult to Stay the Course

Caffeine addiction is so effective because it tricks the brain into releasing dopamine and serotonin.

Dopamine activates the pleasure or reward centers of the brain. When an activity releases dopamine, the brain makes an association between the action and pleasure, which if abused can lead to addiction.

Serotonin acts as a mood regulator, and is known for inducing good moods and happiness. The body needs tryptophan (an essential amino acid) to produce it. Sources of tryptophan include eggs, salmon and nuts. Because caffeine is known to increase the production of serotonin, natural levels of serotonin will feel less than adequate. 

The fact that these two chemicals are affected by caffeine may explain why when people try giving it up they feel some if not all of the following:

  • Headaches
  • Tiredness
  • Anxiety
  • Depression
  • Irritability
  • Low energy

Your Plan

Many people that are trying to quit caffeine fail, and feel bad about it. Some feel so bad that they flat out wont try to quit again, believing that they are just more naturally addicted to caffeine.

However, everyone has the potential to beat a caffeine addiction, it’s just that they underestimate how difficult it can be.

There is no one thing that can beat an addiction, rather it takes planning and numerous strategies to overcome it, some of which are outlined below.

  • If you are in a work environment, try starting your caffeine abstinence on a weekend.
    That way you can go through some of the withdrawal without the temptation of watching others drinking coffee or energy drinks.
  • Share your struggles with others.
    Join a social media group dedicated to fellow caffeine addicts to get nonjudgmental encouragement and support. They are also often a goldmine of info and resources that can help make the withdrawal easier.
  • Be aware of your tiredness.
    When you are tired it is easier to relapse back into old habits. For me I replaced waking up in the morning and reaching for a coffee, with reaching for water to drink. I also use a tiredness Apple Watch app called V-CAF . It alerts me when I’m most likely to be tired so I can take preventative measures.
  • Seek professional help – councilors and doctors can help with advice and in extreme cases medication.
  • Take it a day at a time.
    Track your progression using a chart or journal so that you can see the progress you are making. The charts and journal can also help you on your weak days to remind you that you’ve done it before and can do it again.

Review

Addictions are very complex. There are no known magic bullets that can slay the beast. However, there are positive steps that you can take to battle and win.

  • Choose to take action and commit, and then plan.
  • If you are starting your abstinence, start on a weekend.
  • Join a social media caffeine addicts support group.
  • Be aware of your tiredness and use a tool like V-CAF.
  • Seek professional help.
  • Keep a journal or chart your progress.

Conclusion

Taking charge of your response to caffeine addiction goes a long way in helping you to overcome it.

Use the techniques in this article as a starting point, but to get the best results make it personal to you.

You can do it 🙂

Categories
Addiction Caffeine Caffeine Addiction Caffeine Alternative Headaches Irritability Lethargy Tension

Addicted To Caffeine?

Are You Addicted To Caffeine?

Let’s See…

I’ve been clearing a lot of junk out of my life recently. Old books, clothes and ideas; nothing was sacred.

It felt great but I needed a little pep to pick me up from all cleaning I’d done. Without thinking I went to make myself a coffee. Then it hit me. I also needed to get rid of habits that were taking away from my life instead of adding.

In the past when I went without caffeine for a while I had headaches, felt lethargic and was very irritable. I didn’t see myself as being addicted and searched for more info.

This article highlights what I found.

  • Caffeine Addiction
  • The Effects of Addiction
  • How To Deal With It
Crushed Red Bull Can
Photo by Mohamed Hayibor on Flickr Addicted. Prepare for crash Probably too much sugar and taurine in my system to get shit done

Caffeine Addiction

You have an article that you want to write to promote your product. 

Many people feel that they have some sort of coffee or caffeine addiction, but is that an accurate assumption?

According to the American Psychiatric Association if you can identify with the following points you may be an addict:

  • Impaired control: a craving or strong urge to use the substance; desire or failed attempts to cut down or control substance use
  • Social problems: substance use causes failure to complete major tasks at work, school or home; social, work or leisure activities are given up or cut back because of substance use
  • Risky use: substance is used in risky settings; continued use despite known problems
  • Drug effects: tolerance (need for larger amounts to get the same effect); withdrawal symptoms (different for each substance)

The Effects of Addiction

The need to consume ever-increasing amounts of caffeine exposes you to greater risks.

The more caffeine you drink the more likely you are to suffer from:

  • Vomiting
  • Abdominal pains
  • Convulsions
  • Heart arrhythmia 
  • Tachycardia
  • And even death

These risk generally increase when consuming more than 400mg of caffeine a day consistently, that is approximately more than four cups of coffee per day.

How To Deal With It

The first step with dealing with a caffeine addiction is to admit it. Once done the next most important step is to want to stop being addicted. 

Once you stop you will have to deal with the withdrawal symptoms. These are different for everyone. The length and severity of the symptoms can be influenced by such factors as health, fitness, stress levels, gender and age.

To help you deal with some of the withdrawal symptoms, here are a few things that helped me:

  • Painful headaches
    for me, headaches were the worst. Lying down in a darkened room helped; as did drinking water and applying pressure to my temples.
  • Irritability
    if you can, spend some time alone and be nice to yourself. Deep breaths can also help. The idea here is to calm yourself down.
  • Lethargy
    if you are at home get some sleep. If you’re at work then move around a bit more, drink water or use a tiredness alarm like V-CAF which will alert you when you are most likely to nod off.
  • Tension
    Take some time out and deep breathe. If you can, meditate. Drink water and/or go for a walk to help relax yourself.

Review

It might be a good idea to have your first day of abstinence on a weekend so that if you do start to feel the withdrawal symptoms you can make yourself as comfortable as possible, away from the temptations at work.

When back at work use tools such as V-CAF to help you deal with the tiredness you may feel.

Also:

  • Drink water and take deep breathes to deal with headaches.
  • Take regular breaks to be by yourself if you find that you are getting irritable.
  • If you can, short meditation sessions can help tension

Commit To Yourself

If you know that you are addicted to caffeine make the commitment to yourself to quit.

The act of committing to take action will make it easier to deal with the difficulties you may face when suffering withdrawal symptoms, and make it more difficult to give up.

Good Luck.