Discover how to get rid of coffee jitters with science-backed tips that calm your nerves and restore balance.
Coffee is your daily boost, your wake-up call, and sometimes your best companion—but when the jitters hit, it can feel like your energy just went rogue. If you’ve ever wondered how to get rid of coffee jitters without sacrificing your favorite drink, you’re in the right place.
What Causes Coffee Jitters?
Coffee jitters happen when you consume more caffeine than your body can handle. Caffeine stimulates your central nervous system, which increases alertness, heart rate, and energy levels.
However, an overload pushes this stimulation to the point where your body reacts with symptoms like shaking hands, a pounding heart, or restlessness.
Dr. Sarah Greenfield, a clinical nutritionist, emphasizes that caffeine sensitivity varies from person to person.
“Your ability to metabolize caffeine depends on genetic factors, tolerance levels, and even your current stress levels,” she explains in her research on caffeine’s physiological effects.
How To Get Rid of Coffee Jitters?
1. Hydrate Immediately
One of the fastest ways to counteract coffee jitters is to drink water. Caffeine is a diuretic, which means it can dehydrate you, exacerbating symptoms like anxiety or restlessness.
By hydrating, you dilute the caffeine in your system, helping your body process it more effectively.
2. Eat Something Rich in Fiber and Healthy Fats
Caffeine absorption happens more rapidly on an empty stomach, which is why having coffee first thing in the morning can make you feel jittery. Pairing coffee with food slows the absorption process.
3. Move Your Body
Exercise helps metabolize caffeine faster by increasing your circulation and encouraging your body to process it.
A quick walk, light stretches, or even deep breathing exercises can ease the physical symptoms of coffee jitters.
4. Try Deep Breathing Techniques
Caffeine overstimulates your nervous system, often making you feel anxious or panicky. Controlled breathing can help reset your nervous system, bringing you back to a calm state.
One technique to try is box breathing: inhale for four seconds, hold for four seconds, exhale for four seconds, and pause for four seconds before repeating.
5. Consume Magnesium-Rich Foods
Magnesium is a natural muscle relaxant and helps calm an overactive nervous system. When you’re jittery, your body burns through magnesium reserves more quickly, making you feel worse.
Foods to try: Dark leafy greens, bananas, or a handful of pumpkin seeds. Add spinach to your lunch or snack on a banana mid-morning to keep jitters at bay.
6. Switch to Decaf Gradually
If coffee jitters are a recurring problem, it might be time to rethink your relationship with caffeine. Decaf or low-caffeine alternatives like green tea can give you a similar ritual without the side effects.
7. Avoid Sugary Add-ins
Sugar intensifies caffeine’s impact by causing rapid spikes and crashes in your blood sugar. This combination worsens jittery feelings and can leave you feeling more anxious.
Opt for unsweetened coffee or use natural sweeteners like stevia, which don’t cause blood sugar spikes.
8. Reconsider Your Coffee Timing
Drinking coffee late in the day disrupts your sleep, leaving you more sensitive to caffeine the following day.
Your body builds a “caffeine debt,” which makes you more likely to experience jitters.
9. Practice Mindfulness
Mindfulness techniques like meditation or journaling can help you mentally distance yourself from the physical sensations of coffee jitters.
Acknowledge the symptoms without letting them take control of your day.
Write down how you’re feeling, focusing on descriptive words like “energized” instead of “anxious.” This reframes the experience in a more positive light.
10. Opt for Cold Brew
Cold brew coffee has a lower acidity level than traditional hot coffee, making it gentler on your stomach and less likely to cause jitters.
If you love coffee but hate the jitters, experiment with cold brew varieties. Many find them smoother and easier to tolerate.
11. Avoid Caffeine on High-Stress Days
If you’re already feeling stressed or anxious, adding caffeine to the mix only amplifies the issue. On such days, consider herbal teas or warm water with lemon as alternatives.
12. Know Your Limit
Your caffeine tolerance is unique to you. Tracking your consumption can help you identify how much is too much.
Most experts recommend no more than 400 mg of caffeine per day, roughly equivalent to four cups of coffee.
13. Stay Consistent
Your body builds caffeine tolerance over time, and irregular consumption can make you more prone to jitters. A steady, moderate coffee habit is better than sporadic overindulgence.
Learning how to get rid of coffee jitters is all about understanding your body and making thoughtful choices.
By staying hydrated, eating well, and practicing techniques like deep breathing, you can enjoy coffee without the uncomfortable side effects.
