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Caffeine. My lifeline, my comfort, my ride-or-die for way too long. I used to be that person, the one who wouldn’t even consider functioning before downing an iced coffee or three. And not just any coffee. I’m talking iced coffee loaded with extra espresso and too many pumps of brown sugar syrup (which is a whole other issue). It was basically a rocket launch for my nervous system. The first sip? Bliss. The second cup? Kept me going. The third? At that point, I was just trying to survive the day.
But here’s the thing—while I thought caffeine was my secret weapon, it was actually messing with me in ways I didn’t realize. My energy levels were a rollercoaster, my anxiety was off the charts, and my sleep schedule was nonexistent.
How Caffeine Affects Your Body and Mind
Caffeine is like that friend who hypes you up but also causes chaos. It blocks adenosine (the chemical that makes you sleepy) and gives you that beautiful jolt of energy. It also kicks up adrenaline and messes with cortisol, which, in small doses, can make you feel alert and focused. But too much? That’s when the jittery hands and heart-racing moments start showing up uninvited.
Studies show that caffeine can improve focus, memory, and reaction time—one reason so many of us swear by it to power through work or study sessions. But there’s a tipping point. According to the FDA, up to 400 mg of caffeine per day (for reference, that’s about ONE venti iced coffee with an extra shot of espresso) is generally safe for most people. Beyond that, side effects like restlessness, rapid heartbeat, and insomnia start creeping in.
The Caffeine-Anxiety Connection
It’s great… until it’s not. Caffeine can help with focus if you’re using it wisely. But when you start relying on it just to feel like a functioning human, that’s where things get tricky. You’re tired, so you drink coffee. The caffeine messes with your sleep. You wake up exhausted. So what do you do? More coffee. And suddenly, you’re trapped in a never-ending loop of being both wired and tired.
And let’s talk about anxiety for a second. If you’ve ever had a strong coffee and then found yourself questioning every life decision you’ve ever made, you’re not imagining things. Research suggests that high doses of caffeine can increase cortisol levels and trigger the body’s stress response, making anxiety symptoms worse. If you’re already prone to overthinking (hi, it’s me), too much caffeine can send you straight into that jittery, spiraling mess.
Cutting Back Without the Crash
So I decided to cut back. Not quit, let’s not get dramatic. But I started making small swaps: switching my afternoon coffee to half-caff or decaf, nixing the extra espresso shots, and drinking more water (shocker, I was also super dehydrated). And guess what? I survived. I still drink coffee, but I don’t need it to function, and my anxiety isn’t running the show anymore.
If you’re trying to cut back but still want to feel awake and focused, here are some things that can help:
- Herbal teas like peppermint or ginseng (weirdly refreshing, great for focus). Bonus, you can turn into that person with an aesthetically pleasing tea diffuser and cute little stir spoons.
- Matcha—still caffeine, but way smoother and less crash-y. You can also still get it at most coffee shops, just watch out for the sugar!
- Adaptogens like ashwagandha and rhodiola help with stress, so you’re naturally more energized. Honestly, ashwagandha deserves an entire post because of how much it keeps me sane.
- Food—yes, actually eating balanced meals instead of running on caffeine and vibes. Turns out, that helps a lot.
Look, I’m not saying you need to break up with caffeine. (Let’s be real, I still love my morning cup.) But if it’s leaving you more drained than energized, maybe it’s time to rethink the relationship. It’s not about quitting, it’s about making sure it’s working for you, not against you.
At the end of the day, the goal isn’t just to stay awake—it’s to feel alive. And if cutting back on caffeine, even just a little, helps bring more balance and calm into your life, then maybe it’s worth a try. Your energy should come from a place of real rest, nourishment, and care.
With love & light,
Jessica ♡
Disclaimer: I’m not a medical professional. The information I’m sharing is based on my personal experiences and research. Before making any changes to your diet, supplements, or health routine, please consult with your doctor or a qualified healthcare provider to ensure it’s right for you.
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