Most things in life are OK in moderation. Scarfing down the occasional bacon cheeseburger, watching a mind-numbing reality TV show, or a few pulls on a slot machine never killed anyone. The same is true for caffeine.
For the majority of people, a boutique mocha latte or giant mug of high octane from the neighborhood gas station are harmless. However, for people with anxiety, even small amounts can be problematic. For example, people who experience panic attacks (racing heart, difficulty breathing, feeling something bad is about to happen), are more sensitive to the effects of caffeine. In fact, in some people who suffer from anxiety, caffeine can induce a panic attack.
So, how much is too much? Most people can tolerate a moderate degree of caffeine, which is around 200 to 300 milligrams a day. This comes out to about two to four cups of coffee. It is also important to be aware of the caffeine levels of your favorite noncoffee drinks. Energy drinks range from 100 to 200 milligramsm depending on the size of the can. And the popular “shot” energy boosters can contain as much as three cups of coffee. Soft drinks weigh in at around 40 to 50 milligrams per 12 ounces.
If you’re one of those people who experiences increased anxiety from caffeine, you may want to quit. But, letting go of caffeine is not easy, especially if you’ve been drinking large amounts of it for years. If you do decide to give up the bitter Colombian nectar or the tart carbonated buzz from a can, below is a simple plan for success.
Step 1: On a 3-by-5-inch index card, jot down three reasons why you want to give up caffeine. One obvious reason is to help you better manage your anxiety. However, there are many other benefits to quitting, such as improving sleep or saving money. When you find yourself being tempted, pull out the card to remind yourself why you want to quit.
Step 2: Choose a realistic start date. It may be tomorrow, next week or next month. If life is really stressful at the moment, give yourself some time for things to return to normal.
Step 3: Track your caffeine intake. You can make a simple chart or download one of the several caffeine trackers available for smartphones. Estimate your daily caffeine intake over a week. Once you know how much caffeine you take in, you can proceed to the final step.
Step 4: Avoid quitting “cold turkey.” A general rule is to reduce your intake by 50 percent each week. If you normally drink eight cups of coffee a day, you would cut back to four cups a day the first week, two cups the second week, one cup the third week and then stop.
I realize that caffeine may be an important part of your life. It may help you get to formation on time, deal with your daily commute, or overcome the tedious and drowsy afternoons at work. But, as with all things, moderation is key.
Bret A. Moore, Psy.D., is a board-certified clinical psychologist who served two tours in Iraq. Email him at kevlarforthemind@militarytimes.com. This column is for informational purposes only and is not intended to convey specific psychological or medical guidance.
