Coffee & Tea Lovers…Thinking About Giving Up Caffeine For Health Benefits? My Honest, Slightly In Denial, Journey As A Long-Term Tea Drinker

If you are a coffee or tea drinker – especially those with a sensitive nervous system - and you have been thinking about giving up caffeine, this is for you. In this article, I’m sharing the health benefits of reducing caffeine, the biochemistry behind how it affects cortisol and hormonal health - plus my own day‑by‑day withdrawal experience as a long‑term tea drinker who never thought I had a “caffeine addiction,” and what you can realistically expect along the way.

You’ll also find natural alternatives to support your body and your nervous system as you move through the caffeine‑withdrawal process.

Why I Decided to Quit Caffeine (And Why I Thought I Didn’t Need To)

I never saw myself as someone “addicted” to caffeine. I wasn’t a coffee girl - I stopped drinking coffee in my early 20s because it made me jittery, anxious and sent my heart racing like it was late for an appointment. I didn’t miss it. For 20 years, I lived happily coffee‑free.

But tea? Oh, Earl Grey… my floral little comfort ritual.

I didn’t think tea counted as “real caffeine.” I wasn’t one of those people who couldn’t function without their morning coffee. I woke up refreshed, energetic and ready to go. I didn’t need caffeine to switch my brain on. But I did look forward to my tea. It relaxed me. It soothed me. And yes… I felt better after drinking it.

The truth hit me when I caught myself saying, “Gosh, I really need a cup of tea”. And I noticed when I hadn’t had that cuppa during the day. That’s when you know it’s not just a want… it’s a need. And when you don’t get it? You feel foggy, irritable and slightly feral.

And this is where reality tapped me on the shoulder: I know what caffeine does to the body. I’ve often encouraged clients to be mindful of it. Even with my own children, I try to steer them away from coffee, energy and caffeinated soft drinks. My choices for my children always came from a place of love and care. I simply didn’t want their nervous systems stimulated by something so normalised - caffeine, a socially accepted “addictive substance” we rarely think twice about. 

Yet somehow, I didn’t apply that wisdom to myself. I was in denial and I was resisting the change. The change to let go of my old habit. I had given up so much already, detoxed my whole life - physically, emotionally, mentally… and that was the one thing that I was holding onto…a cup of earl grey tea..

My intuition had been telling me for months: It’s time. So, I finally gave in.

“How hard could it be?” I thought. “It’s only tea.”

I truly didn’t see what was coming.

The Biochemistry of Caffeine (The Real Story Behind Your Daily Brew)

Caffeine works by blocking adenosine, a natural chemical that builds up during the day, promoting relaxation and tells your body it’s time to rest. When caffeine blocks the adenosine receptors, your brain stays switched on and your nervous system gets a little revved. 

You might be thinking: What’s so bad about that? 

That’s exactly why many people drink caffeine - to feel more alert, to stay awake, to help with concentration and push through deadlines, or to squeeze in a late‑night assignment. And yes, caffeine can absolutely do all of those things. For some people, they feel fine for years.

But this article is for the more for the individuals with sensitive nervous systems - the people who already carry emotional load, social anxiety, overstimulation or heightened stress. Add caffeine to that mix, and the nervous system can tip into overdrive. Eventually, it struggles to cope, and it can feel like adrenal exhaustion or fatigue.

So why not give your nervous system a break? Why not offer it some relief, some calm and a chance to reset? That’s real self‑love…honouring your body, your temple and choosing not to put it through constant stimulation and stress.

If you are someone who feels sensitive to alcohol, caffeine or other stimulants, keep reading. This is written for you.

What Caffeine Really Does Inside the Body: 8 Health Reasons to Consider

I chose to give up black tea for a few reasons: firstly, because of the caffeine and the way it stimulates the nervous system and raises cortisol; secondly, because of its tannin content, as the polyphenols in tea and coffee interfere with iron absorption. I also wanted to understand whether the caffeine in tea was contributing to any systemic inflammation in my body.

Figure 1: Eight Health Reasons to Reduce Caffeine

My Daily Detox Diaries: Earl Grey, You Had Me Good 

I’m sharing this because I wish someone had told me tea withdrawal was a thing. If you are giving up coffee, tea or caffeinated energy drinks - this may help you understand what is happening physiologically in your body. I would encourage tapering off gradually instead of quitting cold turkey to ease your body into it.

Day 1 — Breaking the Habit

I woke up, did my usual morning routine, boiled the kettle, reached for the Earl Grey… and froze. “Oh right. I’m not drinking that anymore.”

My body wasn’t screaming for it at this stage, but the strong familiar urge was definitely there.

I made a cup of rooibos tea (caffeine-free) instead. It tasted different, but pleasant. Later that day, I reached for the tea again - out of pure habit. Changing habits requires awareness, willpower and a reason why.

Day 2 — The Headache

I rarely get headaches, so when one arrived out of nowhere, I was confused.

Hydrated? Yes. Calm? Yes. Stressed? No. Then it clicked: Oh… caffeine withdrawal – surely not…

This was the moment I realised: Oh… my body might actually be addicted.

Why the Headache? How Caffeine Withdrawal Triggers Vasodilation

The headache lasted half the day, caused by the sudden increase in vasodilation in the blood vessels of the brain. This vasodilation occurs because, without caffeine’s usual constricting effect, your blood vessels widen, allowing more blood flow - and that rapid change in vascular tone is what creates that throbbing, withdrawal‑style headache.

• Caffeine is a vasoconstrictor. 

• When you stop caffeine suddenly, adenosine floods back in. 

• Adenosine causes vasodilation. Blood vessels widen, blood flow increases, and the sudden shift in pressure and vessel diameter triggers pain receptors.

• Your nervous system is recalibrating. It’s adjusting to life without caffeine’s daily “tightening” effect, and that adjustment period is what creates the classic withdrawal headache.

  
  

Day 3 — The Yawning

The throbbing headache disappeared but then came the yawning. The weird thing was, I didn’t feel that tired, but obviously my brain was sending me signals that it was.

Why You Yawn During Caffeine Withdrawal

Yawning is common when you quit caffeine because your brain is adjusting to life without a stimulant.

• Adenosine floods back in, making you feel more tired and triggering yawning.

• Blood vessels widen, shifting blood flow; yawning helps regulate oxygen and brain temperature.

• Neural activity dips without caffeine’s stimulation, yawning acts as a natural “wake‑up” reflex.

• Fatigue increases and yawning is simply part of the body’s recalibration.

Day 4 — The Body Aches

Muscle aches in the lower back and upper legs. Mild but annoying enough that I couldn’t get comfortable. I was tossing and turning all night in bed.

Day 5 — More Aches & Low Motivation

Still achy. Moderate discomfort. Enough to complain out loud to anyone who would listen. My body felt tired and heavy.

Motivation for my daily walk had diminished. I even drove to my favourite walking trail, sat in the car, stared at the path… and couldn’t get out. Not like me at all — I usually spring out like an excited Labrador!

Day 6 — Still a bit achy 

The muscle ache was still lingering in my lower back and legs, but I noticed it was easing. I actually slept peacefully through the night.

Day 7 — Back to normal! 

Woke up feeling like myself again. The aches had gone and I was actually excited for my daily walk in nature. Back to bouncing out the door like an over‑enthusiastic Lab!

What the Scientific Research Confirms About Caffeine Withdrawal

In short, these are the symptoms I personally experienced while drinking 1–3 cups of Earl Grey tea p/day which is roughly 50 mg of caffeine p/cup, or 50–150 mg daily.

For comparison, most café coffees contain far more: a small coffee (one shot) averages 75 mg, and a large coffee (two shots) contains around 150 mg. So someone drinking 1–3 coffees a day may be consuming up to 450 mg of caffeine, which can make withdrawal symptoms feel even more intense.

The research on caffeine withdrawal strongly validates the symptoms I felt. One major study identified the following as the most common symptoms you may feel:

1.    Headache

2.    Fatigue

3.    Low energy / reduced activeness

4.    Decreased alertness

5.    Drowsiness

6.    Reduced sense of wellbeing / contentedness

7.    Low mood or mild depression

8.    Difficulty concentrating

9.    Irritability

10.  Mental fog / feeling unclear or “not sharp”

11.  Flu‑like feelings

12.  Muscle pain or stiffness

I experienced many of these symptoms at just 50–150 mg per day, which shows how even moderate caffeine intake can affect sensitive nervous systems. The more caffeine you consume, the stronger the withdrawal may feel, which is one reason many people avoid quitting coffee or tea altogether.

How long do symptoms last?

Research shows that caffeine‑withdrawal symptoms usually:

• Begin 12–24 hours after stopping caffeine — mine started the following day which is within this range.

• Peak between 20–51 hours — The muscle aches peaked for me slightly later, around 72–84 hours.

• Last anywhere from 2–9 days, depending on the person and their daily caffeine intake. (Juliano & Griffiths, 2004) I agree with their findings, my own symptoms disappeared after 7 days.

  
  

Caffeine After‑Effects & Tolerance

The Crash: Even though caffeine blocks adenosine, the body continues producing it. Once the caffeine wears off, all that built‑up adenosine suddenly floods the receptors, causing a wave of tiredness - the classic caffeine crash.

Figure 2. Diagram showing how caffeine blocks adenosine receptors in the brain. Source: Everyday Health Plan, “Why Does Caffeine Make Me Tired Instead of Awake?” by Ayoub Eddarouich, April 26, 2026.

Tolerance over time: When caffeine becomes a daily habit, the brain adapts by creating more adenosine receptors. This means you need more caffeine to achieve the same level of alertness, and withdrawal becomes more noticeable when you stop.

Supporting Your Body Through Caffeine Withdrawal

Sometimes sheer willpower isn’t enough, below I’ve listed some supportive natural strategies to use:

Natural Alternatives to Relieve Caffeine‑Withdrawal Headaches

• Essential oil support Diffusing lavender, clary sage, or peppermint essential oils. These oils can also be applied topically with a carrier oil. Gently massaged into the temples and forehead.

• Cold compress Placing a cold towel on the forehead can help counteract withdrawal‑related vasodilation by gently encouraging blood vessels to constrict.

• Hydration Drinking plenty of filtered water supports circulation and helps stabilise blood flow.

• 4:4:4 breathing technique Slow, diaphragmatic breathing helps regulate vascular tone and calm the nervous system. Inhale for 4 seconds, hold for 4, and exhale for 4.

• Willow bark  is used as a natural herb to support pain relief and reduce inflammation. Available in tea, capsules, or liquid extract from a qualified naturopath or herbalist. (If headaches persist or worsen, it’s important to speak with a healthcare professional.

• Healing frequencies Listening to soothing sound frequencies or gentle music can help relax the nervous system, reduce tension and support rest during withdrawal.

  
  

Natural Alternatives for Muscle and Nerve Discomfort

• Magnesium complex I took a high‑quality magnesium complex to ease the muscle aches in my body and noticed the discomfort began to settle within an hour. Magnesium is commonly used to support muscle relaxation and calm overactive nerve signalling.

• Epsom salt (magnesium) bath A warm bath with Epsom salts can help soothe tense muscles and promote relaxation. 1 cup of salts and soak for 20 minutes.

• Topical magnesium oil or arnica cream Massage into the skin for localised relief.

• Activated B‑complex + B12  to support healthy nerve function, reduce neurological discomfort and assist with energy and motivation. They play a role in nerve signalling and overall cellular energy production (Best taken in the morning after food).

  
  

Caffeine‑Free Herbal Alternatives

There are thousands of herbal tea alternatives, and while I could list them all, I’m only listing a few that resemble and taste similar to coffee and black tea to ease the transition. These alternatives are not only caffeine-free but have health benefits too.

Figure 3: Caffeine-free Alternative beverages

How to Taper Off Caffeine Safely

Stopping caffeine abruptly can make withdrawal symptoms feel more intense. Here are some gentle ways to ease yourself off caffeine:

• Reduce slowly – lowering your intake over several days or weeks

• Swap one drink at a time – replace one caffeinated drink with herbal tea or water

• Choose lower‑caffeine options – some people shift from coffee to tea before going caffeine‑free

• Avoid “doubling up.” Be mindful of hidden sources of caffeine in energy drinks, soft drinks and even chocolate. It’s easy to unintentionally consume more caffeine than you realise.

• For example: a 70% dark chocolate bar contains naturally occurring caffeine from the cocoa bean. An average serving (about four squares) provides roughly 15–20 mg of caffeine, and a full bar can contain around 130 mg or more.

  
  

How Tea & Coffee Interferes with Iron Absorption

Coffee and black tea contain tannins (a type of polyphenol). Tannins bind to non‑heme iron in the gut, forming insoluble complexes interfering with iron absorption.

Key statistics from research:

• Black tea reduces non‑heme iron absorption by 62% (Hallberg & Rossander, 1982).

• Strong black tea can reduce absorption by up to 90%.

• Coffee reduces iron absorption by 40-90% (depending on the polyphenol load)

• Peppermint tea reduces non‑heme iron absorption by approx. 84% due to its high polyphenol content (Hurrell, Reddy, & Cook, 1999). 

Figure 4: Rooibos Tea vs Black Tea (Iron Absorption & Caffeine Overview)

Figure 5: Coffee’s Polyphenol Load Reduces Iron Uptake Comparison

If you’re not ready to give up tea or coffee just yet, try having them at least 1–2 hours away from meals to support maximum iron uptake in your body.

Final Thoughts

Giving up caffeine is not an easy decision; I didn’t think I was addicted, until I gave it up. Having self‑awareness takes honesty, and it can feel confronting. But it’s also an act of self‑care. It asks you to sit with discomfort, to meet your body truthfully and to trust that the headaches, the heaviness, the fog and the aches are only temporary signals of a nervous system learning to function without its daily stimulant.

Changing familiar habits can be hard, even something as small as coffee or tea, your body will eventually find its natural rhythm again. Be patient with yourself, journal what you notice, rest when your body asks. This is you choosing yourself, choosing CALM. Your nervous system will thank you.

CALM IS YOUR SUPERPOWER

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References

1. Eddarouich, A. (2026, April 26). Why does caffeine make me tired instead of awake? Everyday Health Plan. https://everydayhealthplan.com/why-does-caffeine-make-me-tired/

2. Hoffmann, D. (2003). The holistic herbal: A safe and practical guide to making and using herbal remedies. HarperCollins

3. Hurrell RF, Reddy M, Cook JD. (1999, April 1). Inhibition of Non-Haem Iron Absorption in Man by Polyphenolic-Containing Beverages. The British Journal of Nutrition. https://pubmed.ncbi.nlm.nih.gov/10999016/

4. Juliano LM, Griffiths RR. A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features. Psychopharmacology (Berl). 2004 Oct;176(1):1-29. doi: 10.1007/s00213-004-2000-x. Epub 2004 Sep 21. PMID: 15448977.

5. Kubala, J. (2018). Rooibos tea: Health benefits and side effects. Healthline. https://www.healthline.com/nutrition/rooibos-tea-benefits

6. Peters, M. J., & Van Noort, S. (2005). Rooibos tea: A functional food in the making? Journal of Ethnopharmacology, 102(3), 376–382. https://doi.org/10.1016/j.jep.2005.05.028

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet or health routine.