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.