4 Tips to Fight Caffeine Withdrawal (Without Giving It Up)

5 Tips to Fight Caffeine Withdrawal (Without Giving It Up)When I worked at Author Solutions, I was in the office by 7:00 a.m. I am historically a night owl. In college, I managed to have only one 8:00 a.m. class in my entire four years and I hated it! So my new start time was quite a shock to the system.

To combat that drowsiness, I mainlined black tea and sometime not-so-black coffee from 6:30 to the end of the workday (that boring desk job required all the caffeine I could find to just stay awake). The problem, then, was the weekends.

I would wake up at 10:30 with a roaring headache because by body was used to having four hours worth of caffeine pumped into it at that point. The weekend I’d so looked forward to ended up entirely devoted to fighting my aching head. Something had to go. It was either the caffeine or my head.

Want to enjoy caffeine without the raging headache or the massive let down? Follow these 5 tips to fight caffeine withdrawal without giving it up entirely.

But I was not ready to give it all up. I like the taste of black tea and I like that boost of energy. I figured out a way to get my kick without having to fight caffeine withdrawal.

  1. Variate your intake times. Instead of having my first caffeinated drink every day at 6:30, I started some days at 7, some days at 9, or any hour in between. This unpredictability reduced my body’s need to be fed at a certain time, which went a long way in reducing my dependancy.
  2. Change up the amount of caffeine. If you’re a coffee drinker, switch to 1/2 regular and 1/2 decaf a couple days a week. If you’re a tea drinker, switch to green or white teas occasionally. Keeping your routine always on the flux prevent withdrawal because the body can’t set expectations of a certain time or amount.
  3. Keep drinking… something else. If you’re a multiple glasses a day kind of person, chances are that mug on your desk is as much of a comforting habit as it is a need. So fill it with something good for you like water, (low-sugar) juice, or herbal tea. You can keep up that habit of mug-in-hand without the nasty side affects. And keeping hydrated will reduce the affects of the caffeine.
  4. Don’t drink on an empty stomach*. The affects of caffeine are intensified when you don’t have anything in your stomach to soften the punch. Reducing the affects, however slightly, will reduce the need, which will reduce the withdrawal symptoms.

Want to enjoy caffeine without the raging headache or the massive let down? Follow these 5 tips to fight caffeine withdrawal without giving it up entirely.

After two weeks of implementing these methods, I woke that Saturday with a clear head, ready to fully enjoy the weekend. Reducing my dependency on caffeine helped me feel happier and healthier and gave me the freedom I needed to enjoy every day.

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Has caffeine withdrawal inhibited you from doing something you love? Have you tried to fight caffeine withdrawal before? Which methods would you consider trying?

Megan Gonzalez

Tips 1-3 are methods devised and tried by yours truly. They have not been tested or verified by medical professionals.

*Tip 4 is based of the Caffeine Withdrawal article from Women to Women. If you would like additional information check out this helpful article from One Medical Group.

How to Fight Caffeine Withdrawal with FREE worksheet


By | 2016-12-08T09:35:10+00:00 October 13th, 2015|Health & Beauty|32 Comments

About the Author:

I'm a tea-sipping, adventure-seeking, pug-loving kind of girl. I'm crazy for God and want to share his love with awesome girls around the globe.


  1. Heather Denniston December 9, 2016 at 6:08 pm - Reply

    Great thoughts on caffeine. I was not addicted for a long time. Could take it or leave it. i find as i get older that is not so much the case!

  2. Becky @ Disney in your Day December 8, 2016 at 5:24 pm - Reply

    These are great tips. I just went from working part time to full time and I definitely find myself turning to coffee more for a needed energy boost – especially when I’m involved in a community theater performance and rehearsals sometimes go til 10 or 11 at night!

  3. Rachel December 8, 2016 at 4:28 pm - Reply

    Great tips! Caffeine withdrawal is the worst!

    • Megan Gonzalez December 8, 2016 at 4:40 pm - Reply

      Thanks Rachel! I agree, caffeine withdrawal is absolutely the worst!

  4. Shaylynn from Beneath the Cherry Tree December 8, 2016 at 1:01 pm - Reply

    Oh gosh, I’ve been trying to figure out a way to start lessening my caffeine intake and this was totally the post I needed! I only knew how to go from drinking ALL THE COFFEE to quitting cold turkey and I wasn’t sure if any in between existed that was beneficial. Thanks for posting this! Love your worksheet!

    • Megan Gonzalez December 8, 2016 at 4:39 pm - Reply

      Thanks for stopping by Shaylynn! I’ve gone the quitting caffeine cold turkey route before and it was NO FUN! I had all sorts of headaches and was super crabby. So I did some research and some personal testing the next time, and these methods work so much much better. There are still a few withdrawal symptoms (at least for me because I am super sensitive to caffeine), but no where near as bad. I hope the tips help and I wish you all the best!

  5. Jonathan Key October 14, 2015 at 10:13 pm - Reply

    This is some great advice for anyone wanting to get their kick without having to fight the caffeine withdrawal. I personally only drink coffee on occasion but my wife will love this post!

  6. Evi October 14, 2015 at 2:28 pm - Reply

    These are really great tips! I especially need to pay attention to not drinking caffeine on an empty stomach! Thanks for sharing.

  7. Ann October 14, 2015 at 12:07 pm - Reply

    I hate the withdrawal symptoms. I started to cut back now that I have officially launched my blog so this is perfect timing.

  8. Mardene carr October 14, 2015 at 11:39 am - Reply

    Not really a coffee drinker so this is not for me but great advice to those who need it

  9. Anna Harris October 14, 2015 at 10:10 am - Reply

    Love this article! I love caffeine but I’m down to 1 cup a day most days. I get heart burn really bad and my doctor suggested I cut the caffeine all together but I just haven’t been able to do that yet haha. My husband however, is definitely addicted and I’m going to share these tips with him 🙂 Thanks for sharing!

  10. cathy October 14, 2015 at 10:03 am - Reply

    I LOVE coffee, really love it! But when I was pregnant I stayed away from all caffeine and I know exactly how those roaring headaches feel! These are great tips on how to combat caffeine withdrawl! 🙂

  11. Melanie October 14, 2015 at 8:52 am - Reply

    These are great ideas. I’m not a big coffee drinker – one cup a day, not even every day.

  12. Victoria Eaves October 14, 2015 at 2:53 am - Reply

    I am a coffee addict! The amount of cups I drink in a day is just insane! But I started to cut down. What I do now is, instead of having coffee first thing in the morning, I drink a glass of warm lemon water. Because of this, I find myself enjoying my first cup of coffee 2 hours after I got up! A major milestone for me.

    I will keep your tips in mind on my journey to get off my caffeine trip

  13. DT October 14, 2015 at 1:21 am - Reply

    Did you take those pictures? They are so beautiful!
    I replaced coffee with tea, and slowly phased out.
    — DT | Here I Scribble

  14. Rachel G October 14, 2015 at 12:57 am - Reply

    The only thing I drink with caffeine in it is Coke, maybe once a week, and tea probably once every couple weeks. I’m glad that thus far I’ve never really developed a taste for any of the caffeinated drinks, because I think it makes my life easier that the smell of coffee makes me want to leave the room! 😛

  15. Nicole October 13, 2015 at 9:49 pm - Reply

    Wow, I didn’t know that tip about not drinking caffeine on an empty stomach! Good to know…in fact this whole post was informative. Thank you for not telling me I had to give it up altogether ;). I do pretty well if I skip my morning coffee, until about 2pm….then it hits me! So, I just don’t skip 😉

    Thanks for the post! =)

  16. Marissa October 13, 2015 at 8:51 pm - Reply

    These are great tips… and lots of water. Even though I’m a big coffee drinker, I notice the side effects are not that big when I am getting a good amount of water every day… I try to start my day with a glass of water, then coffee, huge difference.


  17. Bre October 13, 2015 at 7:57 pm - Reply

    I definitely needed these tips! I drink at least two cups of coffee a day and usually a tea as well. I know I need to cut down on my caffeine intake, so I’ll be trying these out!

  18. Chelsea Damon October 13, 2015 at 4:24 pm - Reply

    Hey there are really good tips. I get a headache by 9:30 am if I don’t have coffee by then. It’s pretty bad.

  19. andi October 13, 2015 at 4:19 pm - Reply

    i find that seltzer helps 😀

  20. Nichole aka CuppaGeek October 13, 2015 at 1:39 pm - Reply

    Awesome post. I was just telling my aunts on Sunday about all of this when she asked me how hard it would be to switch from coffee to herbal teas.

  21. brianna October 13, 2015 at 1:33 pm - Reply

    But I love my caffeine. Why would I cut back?;)
    Seriously though…great tips. I find water helps me tremendously when I cut back.

  22. Mash October 13, 2015 at 12:40 pm - Reply

    Great tips! I think drinking water is a great way as well!


  23. Mia October 13, 2015 at 10:45 am - Reply

    Oh my goodness, I really need these tips in my life. I’m the same way – might as well have a caffeine IV in my arm all day during the work week. But on the weekends, I’m always battling a headache because I don’t drink nearly any coffee. Definitely going to give some of these tips a try. It would be nice to enjoy my weekend mornings!! 🙂

  24. Liz Jo October 13, 2015 at 9:59 am - Reply

    Great tips! I follow a lot these myself. One of my biggest things that I follow along with yours, is making sure I drink at least 16 ozs of water (double the amount of coffee I drink) before having another cup. Although my current water bottle is 24 oz and it really helps on the weekends (as well as the varying drinking times).

    liz @ sundays with sophie

  25. Crystal @ Dreams, etc. October 13, 2015 at 9:40 am - Reply

    These are great tips! I try to limit the amount of coffee I drink. A cup in the morning (at varied times) and then I typically need a little bit of caffeine in the afternoon. I’ll either drink a cup of coffee (or half of one) or a caffeinated tea. I love coffee, so I could easily overdo it if I let myself.

  26. Alexandra @ My Urban Family October 13, 2015 at 9:34 am - Reply

    I actually found out about 6 months ago that my body was reacting to caffeine much more intensely than most people do – so I was having high blood pressure. I was NOT happy when I realized I needed to start cutting caffeine out. It was so hard! But your tip of half decaf really helped 🙂 That is what I did to start and it was much easier after. Part of it was just the taste for me anyway. I love a warm beverage to get me going!

  27. Chelsea October 13, 2015 at 8:34 am - Reply

    My goodness. I love my coffee….not sure if I could ever give it up!! I used to drink 3 cups a day and now I’m limiting it to one so I’m proud 🙂

    • Megan Gonzalez October 13, 2015 at 8:37 am - Reply

      That is great Chelsea! Cutting back is no joke. You should definitely be proud, I am for you 🙂

  28. Katie @ Talk Less, Say More October 13, 2015 at 8:13 am - Reply

    Can I start by thank you for saying (without giving it up)? 😉 I LOVE my daily dose of coffee and while I definitely hate some of the withdrawal side effects, NOT having it everyday in order to help my body from getting those symptoms, isn’t going to fly…I definitely agree that varying the times of having said caffeine is HUGE (at least for me). Great post!

    • Megan Gonzalez October 13, 2015 at 8:21 am - Reply

      Thank you Katie! Every article I’d read was about giving it up completely, which I had no interest in doing either. It’s good to know that the varying times has worked for someone other than me! Thanks for dropping by 🙂

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