The best way to avoid caffeine withdrawal symptoms is to slowly reduce your intake instead of quitting cold turkey, recommends holistic psychiatrist Ellen Vora, M.D.
There’s a couple ways you can do this effectively. Selhub recommends taking away half a cup of caffeine every week for about six weeks. “You can replace regular coffee with decaf, but I recommend drinking more water,” she says.
If you’re comforted by sipping something warm, Vora recommends this method: “Turn a few cups a day into half-caf, then transition those to black tea…to green tea…to just a few sips.” Eventually, your caffeine intake will be so low, you should be able to quit altogether.
One study shows exercise may help manage symptoms of caffeine withdrawal, as well. Selhub explains that exercise can increase dopamine and serotonin levels, which may have dropped with your caffeine decrease. Getting quality sleep and spending time in nature can have similar positive effects.
Selhub also recommends eating a balanced diet, full of antioxidants. “A little bit of dark chocolate might also help,” she says. Now that’s a recommendation we can get behind.