Many people enjoy a few cups of coffee each day, but when too much is consumed it can have a negative effect. Suddenly you’re feeling overwhelmed and short of breath; your heart is racing, and you question why you drank that extra cup. Fortunately, there are many steps you can take to ease this feeling and make yourself feel better.
Understand the Caffeine Effect
Caffeine can provide you with a mental boost and energy, which causes the release of certain hormones. However, too much caffeine combined with hormone fluctuations can lead to anxiety and restlessness. Recognizing this can help you adjust your intake more responsibly. Everyone is affected differently by caffeine. It is important to understand your own body’s intensity and unique response.
Keep hydrated
One of the most common side effects of drinking too much caffeine is dehydration. Caffeine is known to be a diuretic, meaning it can prevent some fluids from entering your body and instead cause them to flush away as urine. Experiencing dehydration can further exacerbate the lingering effects of too much caffeine. So, it’s important to stayhydrated and drink plenty of water. This can help to flush out the caffeine in your system and re-establish the balance of fluids in your body.
Get some exercise
Getting physical activity can significantly help to reduce the lingering effects of too much caffeine. Exercise can help to increase the production of endorphins, which help to elevate your mood. Additionally, physical activity helps your body to circulate oxygen more efficiently, which can lower your heart rate and counteract the feeling of agitation and overwhelm. If a full workout isn’t what you have time for, simpler activities like a short walk or light yoga can help you out of the caffeine fog
Eat foods that counteract caffeine
Certain foods can help balance out the effects of excess caffeine in our bodies. When your body is on overload from too much caffeine, it can be beneficial to choose foods that help to naturally reduce anxiety. Foods high in magnesium, such as bananas, avocado, and greens, can help to soothe the nervous system and reduce heart palpitations. Foods high in protein, like yogurt and eggs, can also be helpful because they contain essential amino acids and other nutrients that can counteract any neurological effects of the caffeine.
Find Diaphragmatic breathing
Using diaphragmatic breathing – also known as abdominal breathing or belly breathing – can help reduce the feeling of anxiety that comes with ingesting too much caffeine. Diaphragmatic breathing encourages deeper and slower breaths, which can help to lower your heart rate and stimulate your body’s natural relaxation response. To do this, sit in a comfortable position, close your eyes, and place one hand on your chest and the other undereachof your ribs. Focus on taking long, slow breaths from your diaphragm and try to breathe in for four seconds, hold for one second, and then exhale for four seconds.
Take Break for Calming Activities
After drinking too much coffee, it can be helpful to take a break and engage in calming activities. This could be anythingfrom reading a book, having a soothing bubble bath, doing breathing exercises or even just meditating. Taking some time away from stimuli and technology can help you to reset, unwind and bring your emotions back into alignment. This can allow you to gain clarity on the situation and create some space to think.
Experiment Wisely with Sub-Lingual Supplements
If you are looking for a more immediate effect to help deal with the consequences of too much caffeine, sublingual supplements can help. These are taken underthetongueand enter the bloodstream much faster than trading regular supplements that require digestion before being absorbed. Supplements like 5-HTP, GABA and magnesium can help to naturally regulate dopamine and serotonin levels, which can greatly reduce jitters, racing heart and any other symptoms of caffeine overload. When using these supplements, it is important to always start with small dosages to check your tolerance and experiment responsibly.
Understand when to Stop
Sometimes it’s not just one too many cups of coffee that can lead to feeling overwhelmed. If you find yourself ingesting too much caffeine on a regular basis, it could be a sign that you need to take more time for yourself. Instead of relying on external stimulants to keep you going, it is important to recognize when you need to take a break, either in the form of a rest day or a slower pace. By learning to recognize when your body needs rest, and respecting these needs, you can ensure that your caffeine consumption remains healthyforthe long-term
Stimulate the Adrenal Glands
The adrenal glands are located on the top of the kidneys and are responsible for producing adrenaline and cortisol, two hormones that help us respond and adapt to stress. Too much caffeine can cause an imbalance in these hormones, leading to a feeling of overwhelm. Stimulating the adrenal glands can help in order to regulate the hormones more effectively and can be done through targeted exercises, yoga poses, and deep breathing.
Reduce your Caffeine Intake Slowly and Gradually
If increasing and decreasing your caffeine intake is necessary as part of your job, lifestyle or other commitments, try to do it gradually. Gradual and slow reduction of caffeine consumption can help the body adapt to less consumption and make the transition period much easier and smoother. Additionally, cutting out caffeine suddenly would leave your body and brain in shock, which means that it is incredibly vital to reduce your consumption bit by bit.
Prioritize Sleep
The physiological effects of too much caffeine can be taxing on your energy levels. Therefore, in order to feel better, it is important to prioritize sleep and rest. We all need to rest, but often do not give ourselves the opportunity to do so. If you find that it is difficult to fall asleep, try avoiding stimulants like caffeine in the hours leading up to your bedtime. Additionally, try to create a calming bedtime routine, such as stretching, practice deep breathing, or writing in a journal.
Practice Mindfulness
When feeling overwhelmed and anxious due to too much caffeine, it can be helpful to practice mindfulness. Mindfulness can help you to recognize your feelings and surroundings, as well as connect with yourself and your body. When you learn to be more mindful, your relationship with caffeine and other substances can improve. Practicing deep breathing and meditation for a few minutes each day can help to reduce stress and achieve inner peace. You can also try journaling to release built-up energy and to express any worries or emotions you might have.
Limit your Exposure to Stressful Situations
Although it can be difficult, it is important to learn to limit your exposure to stressful situations and environments. Stress is a major trigger for many people, and when combined with too much caffeine, it can worsen the effects. If a certain situation is causing you more stress than necessary, take a break and position yourself in a place of peace and calm. The more mindful you are of your triggers and your environment, the better you will be able to manage your reactions.
Set Realistic Expectations
It is easy to fall into the trap of wanting immediate relief when dealing with caffeine overload. But it is important to remember that relief takes time and that it is normal to have ups and downs. When trying to adjust your caffeine intake, it is important to set realistic expectations for your progress and journey. As long as you are patient and consistent, you will eventually find the balance that works for you.
