Caffeine use disorder: When your energy fix becomes unhealthy

From espresso to energy drinks to supplements, caffeine comes in many forms. And if you’re like most people, you probably enjoy a cup of coffee each morning or a late-afternoon soda to help you power through the workday.

Most medical professionals agree that moderate caffeine use isn’t necessarily unhealthy. But, like other substances, caffeine can be misused. If you ingest it too frequently or in large amounts, you can become dependent on caffeine and may need outside help to change your behavior.

A note on terminology: According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-V), “caffeine use disorder” isn’t a recognized mental health condition. However, the American Psychological Association (APA) has recognized the addictive potential of caffeine, adding caffeine withdrawal to the DSM. And some experts recommend including caffeine use disorder in subsequent versions of the DSM. 

Throughout this article, we’ll be using the term “caffeine use disorder” to describe problematic, uncontrolled caffeine dependency. However, please note that caffeine use disorder isn’t a diagnosis you can receive from a medical or mental health professional at this time.

Is caffeine an addictive drug?

Yes, caffeine can be addictive. Some people become dependent on caffeine and are unable to reduce their intake even when they know it’s harming their minds and bodies. However, given that caffeine use is so widespread, it can be difficult to know when you have a problem. 

Just remember that excessive caffeine can lead to health concerns. So it’s important to understand what healthy caffeine use looks like for you and when you might need professional help.

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Symptoms that may point to caffeine use disorder

Some of the most common signs of caffeine use disorder include:

• A constant, strong craving or desire for caffeine
• Unsuccessful attempts to cut back on your caffeine use
• Continued caffeine use after learning that it’s harming your physical or mental health
• Experiencing physical symptoms of withdrawal when you can’t access caffeine (including headaches, irritability, nausea, or fatigue)
• Ingesting larger amounts of caffeine than you intended
• Using caffeine more frequently than intended
• Experiencing problems at work or school due to your caffeine use (for example, showing up late due to withdrawal symptoms)
• Relationship conflict due to your caffeine use (for example, arguing with your partner about how much you spend on caffeine)
• Increased tolerance to caffeine, meaning you need more of it to get the desired effect
• Spending large amounts of time obtaining or using caffeine, or recovering from its effects
• Trouble sleeping or waking due to your caffeine intake

What causes caffeine use disorder?

We don’t yet fully understand all the causes of caffeine use disorder. However, there’s evidence to suggest that it might be tied to how caffeine affects the brain. 

Caffeine increases the release of the feel-good brain chemical dopamine, and this can result in increased energy and focus and an enhanced mood. Some people can become dependent on these effects and may develop caffeine use disorder.

How does caffeine affect your health?

It might be easy to overlook the fact that caffeine is a drug because so many people use it every day. But just like other substances, caffeine can have unwanted effects on your mental and physical health, including:

• Upset stomach
• Heartburn
• Reduced calcium absorption
• Restlessness
• Shakiness
• Irritability
• Sleep problems like insomnia
• Headaches
• Rapid heart rate and increased blood pressure
• Increased anxiety
• Dehydration 

Building a healthier relationship with caffeine

If you want to build a healthier relationship with caffeine, here are a few tips that can help:

1. Read the labels. You might be surprised to learn that something you’re eating or drinking contains more caffeine than you thought. For example, did you know that “decaf” doesn’t always mean caffeine free? Learning how much caffeine you’re ingesting can help you make a plan to reduce your intake gradually.
2. Review the guidelines. Many countries have established guidelines for what their healthcare professionals consider safe caffeine use. For example, in the U.S., it’s recommended to limit your caffeine intake to no more than 400 milligrams per day (roughly two to three 12 oz. cups of coffee). 
3. Keep track. If you’re used to mindlessly consuming caffeine, you might not be sure how much you’re really using. Tracking your caffeine intake for a few days can give you some insights into how you might be able to reduce your use.
4. Ask for help. If you’re having trouble controlling your caffeine use on your own, know that it’s OK to ask for help. Whether it’s from a friend, loved one, or mental health professional, asking for support can make it easier to change your relationship with caffeine.

Find care with Rula

Caffeine is one of the most widely used drugs in the world. But given that it’s all around us, it can be hard to know when you’re using too much of it. If you think caffeine is having a negative effect on your well-being, or you’re having trouble controlling how much you use, don’t hesitate to seek support. While caffeine use disorder isn’t currently a recognized mental health condition, working with a therapist can help you safely change your behavior and reduce your caffeine intake. 

When you need affordable, in-network mental health care you can access from home, we invite you to explore Rula. With over 10,000 providers to choose from, you can select a therapist to help you change your relationship with caffeine or address any other issue you’re currently facing. Check out our therapist-matching program to get started today and you can book your first live video appointment for as soon as tomorrow.

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