Cutting Down on Caffeine

Caffeine is mildly addictive and can cause a number of health problems and concerns. Whilst drinking 3-5 caffeine based drinks a day is considered acceptable, drinking in the region of 10 cups a day is considered far too much.

Caffeine and PTSD

Caffeine is a stimulant. People with PTSD are already over stimulated. Use of stimulants can for this reason make your symptoms feel worse.

  • Caffeine can make your heart beat rapidly or irregularly. This can cause feelings of anxiety or panic.
  • Caffeine can cause restlessness and make it even more difficult for you to relax. It can make you feel even more jumpy and ‘on guard’.
  • Caffeine can cause or worsen insomnia. If you suffer sleep difficulties it is very important to limit your caffeine intake.
  • Caffeine can make you feel more angry and irritable. 

Caffeine can cause other unpleasant bodily sensations:

  • Stomach irritation
  • Headaches
  • Nausea
  • Light-headedness
  • Flushed face
  • Twitching or trembling
  •  Mood swings

Drink

Caffeine content (mg)

Instant Coffee (cup)

61 to 70    

Percolated Ground Coffee (cup)

97 to 125

Tea (cup)

15 to 75

Cocoa (cup)

10 to 17

Cola  (12oz can)

43 to 65

You should think about cutting down on caffeine if you drink more than five caffeine-based drinks a day. Although caffeine usually makes us think of think of coffee, it is found in many hot and cold drinks:

Caffeine is also found in chocolate.        

Chocolate

Caffeine content (mg)

Typical chocolate bar

60 to 70

 

Ten tips to help you cut down on caffeine

1. Cutting down on caffeine will stop it from making your PTSD symptoms feel worse – use this guidance to help reduce your intake.

2. Cutting down on caffeine will help you get a better night’s sleep – using this guidance alongside the Getting a Better Night’s Sleep module will help you overcome any sleep difficulties you might have.

3. Cutting down on caffeine will reduce unpleasant bodily sensations – including stomach irritation, headaches, nausea, light-headedness, flushed face, twitching or trembling and mood swings.

4. Monitor your caffeine intake – keep a record of how many caffeine based drinks you have each day. Record how big each drink is (e.g. was it a cup or a mug of coffee?). Add it to the bottom of your Diary.

5. Start the day with a herbal tea or fruit juice – this is a good start to a day without too much caffeine. 

6. Substitute every other cup of coffee or tea with a glass of water, herbal tea or fruit juice - this will help you gradually cut down. Make sure you don’t substitute with other hot or fizzy drinks which contain caffeine.

7. If you have difficulty sleeping, don't drink caffeine after 4pm - it takes about 6 hours for caffeine to leave your system.

8. If you miss the taste of coffee, try decaffeinated – it is however worth noting that even decaffeinated coffee contains a small and variable amount of caffeine.

9. Drink cups rather than mugs of coffee – this can help you gradually cut down if you’re finding it difficult.

10. Don’t give up - cutting down on your caffeine intake isn’t always easy. Keep trying.

 

 

 

It is now time to try the ‘Quick Quiz’! Don’t worry if you can’t answer correctly first time, the aim is to help you understand more about cutting down on caffeine. Feel free to come back and read this information again.

 

 

 

 

 
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