During my nicotine dependence consultations with patients, I often hear concerns about how they are going to get through the morning without their coffee (or another caffeinated drink) and their cigarette.
Did you, or do you, struggle with this as you begin your tobacco-free journey? Surprisingly, there is a strong reinforcing relationship between cigarettes, vaping or chewing, and caffeine. Understanding the triggering relationship between the two may help with quitting.
Firstly, it is important to understand that both nicotine and caffeine act as stimulants in the brain and can affect alertness and concentration. Studies show that they each enhance the effects of the other, making the habitual behavior of coffee and a cigarette very satisfying; and leaving one feeling that it is hard to enjoy one without the other. The pleasurable situations that you are in while drinking the caffeinated beverage may also play a part, such as being with friends, reading the paper, or taking the dog out.
It is reasonable to think that to be successful, it is essential to break the pleasurable and reinforcing connection between tobacco and the caffeinated beverage. Think about changing out the cigarette for a bowl of cereal, switching the coffee for tea, or using nicotine replacement. Making behavioral changes such as this will help you break the link between tobacco use and coffee.
One more thing that is common for individuals who stop smoking/vaping/chewing is noticing a difference in their caffeine intake. For example, if you normally drink 2 cups of coffee in the morning when using tobacco, those 2 cups will feel much stronger after you stop. This happens, because your tobacco use speeds up your metabolism, which in turn will make you metabolize caffeine much faster – causing you to increase your caffeine consumption.
When you stop using tobacco, the metabolism of any caffeine you take in also slows down; so you no longer need as much caffeine to get the same effect. Too much caffeine can cause similar symptoms as nicotine withdrawal such as anxiety, impatience, insomnia, difficulty concentrating, and restlessness. If you notice a jittery feeling, you may need to alter your caffeine consumption to avoid toxicity. Also, those jittery feelings may trigger a “slip” because you so want those feelings to go away. It is important to understand this link between tobacco and caffeine when quitting. By seeing this relationship and addressing the connection, you will enhance your chances of staying quit.
A few tips to help manage that morning cup of coffee when stopping smoking, chewing, or vaping:
- Don’t stop caffeine completely because it is like nicotine and withdrawals are common when stopping cold turkey.
- Decrease your caffeine intake by half to avoid becoming over caffeinated. Having too much caffeine in your body can cause symptoms of restlessness, irritability, and difficulty concentrating. Decreasing your caffeine intake will help to avoid that jittery feeling when you have had too much.
- Avoid that coffee break. Form a new habit that is not associated with smoking and drinking coffee. Take a walk outside, stay inside, eat a snack and/or socialize in the break room.
- Change your drink. Is there another drink that will provide you with the same pleasure as your morning coffee? Many find switching to tea can be helpful.
- Know where your caffeine is coming from. Coffee is not the only source your caffeine might be coming from. Think about energy drinks, pop, tea, food, and medications. Is there another source of caffeine that you may need to consider when trying to cut down on your caffeine intake?
If caffeine is an issue with your quitting tobacco, how do you plan to handle that?
