Grounding Your Nerves: Simple Strategies to Settle Caffeine Jitters

Question: When I’m feeling jittery from too much caffeine, what’s a simple, grounding activity I can do for 5-10 minutes that helps me feel more settled?

The invigorating effects of caffeine are a double-edged sword. While it can enhance alertness and performance [6], too much can lead to a state of jitteriness and unease. For those moments when the stimulant effect overpowers, a brief, grounding activity can offer immediate relief.

The Science of Jitters

Caffeine, a naturally occurring stimulant found in coffee [8], works by blocking adenosine, a neurotransmitter that promotes relaxation and sleepiness. This blockade leads to an increase in other neurotransmitters like dopamine and norepinephrine, contributing to heightened arousal and focus. However, an excessive intake can tip the balance, leading to symptoms such as restlessness, rapid heart rate, and a general feeling of being on edge [8]. The volatile compounds present in coffee contribute to its aroma and flavor, but the stimulant effects are primarily linked to caffeine’s pharmacological action [2].

Engaging the Senses for Calm

When feeling overstimulated by caffeine, the goal is to redirect your attention from the internal physiological sensations to external, tangible experiences. This sensory engagement can help to interrupt the cycle of anxious thoughts and physical restlessness. A simple, effective method involves focusing on tactile sensations. For example, consciously feeling the texture of your clothing, the surface of a table, or even the sensation of your feet on the ground can be grounding. This deliberate awareness of physical touch anchors you in the present moment, providing a contrast to the internal buzzing of caffeine.

Gentle Movement as a Calming Tool

Another accessible technique within a 5-10 minute window is gentle movement. This is not about strenuous exercise, which could exacerbate jitteriness, but rather about mindful physical engagement. Simple stretches, a short walk, or even just slowly rolling your shoulders and neck can help release physical tension that often accompanies caffeine-induced anxiety. The act of moving your body in a controlled and deliberate manner can help to dissipate some of the excess energy, allowing for a smoother transition back to a more settled state. Research into coffee’s effects often involves controlled physical activity [6], but for managing jitters, the focus shifts to gentle, restorative movement.

Beyond the Beverage

While coffee’s aroma and flavor are appreciated, with specific compounds contributing to sensory profiles [4, 5], the physiological impact of its caffeine content is what requires management when overconsumed. The study on coffee foam highlights various components of coffee, but the focus for managing jitters remains on caffeine’s direct effects [1]. Similarly, while fermentation processes can influence coffee quality and sensory attributes [2], these are separate from the immediate physiological response to caffeine.

In conclusion, when caffeine has you feeling wired, simple sensory grounding activities can offer swift relief. By intentionally engaging your sense of touch or incorporating gentle, mindful movement for a few minutes, you can effectively shift your state from jittery to settled. This practice leverages your body’s innate ability to find calm through present-moment awareness, offering a quick respite from overstimulation.

References

[1] — Ernesto Illy, Luciano Navarini — Neglected Food Bubbles: The Espresso Coffee Foam. — 2011-Sep — https://pubmed.ncbi.nlm.nih.gov/21892345/ [2] — Gustavo Galarza, Jorge G Figueroa — Volatile Compound Characterization of Coffee ( — 2022-Mar-21 — https://pubmed.ncbi.nlm.nih.gov/35335365/ [3] — Katarína Poláková, Alica Bobková, Alžbeta Demianová, Marek Bobko, Judita Lidiková, Lukáš Jurčaga, Ľubomír Belej, Andrea Mesárošová, Melina Korčok, Tomáš Tóth — Quality Attributes and Sensory Acceptance of Different Botanical Coffee Co-Products. — 2023-Jul-11 — https://pubmed.ncbi.nlm.nih.gov/37509767/ [4] — Rongsuo Hu, Fei Xu, Liyan Zhao, Wenjiang Dong, Xingyuan Xiao, Xiao Chen — Comparative Evaluation of Flavor and Sensory Quality of Coffee Pulp Wines. — 2024-Jun-27 — https://pubmed.ncbi.nlm.nih.gov/38999011/ [5] — Qiuming Li, Qingcai Hu, Xiaoxi Ou, Jihang He, Xinru Yu, Yunzhi Hao, Yucheng Zheng, Yun Sun — Insights into “Yin Rhyme”: Analysis of nonvolatile components in Tieguanyin oolong tea during the manufacturing process. — 2024-Oct-30 — https://pubmed.ncbi.nlm.nih.gov/39253009/ [6] — Daniel Trujillo-Colmena, Javier Fernández-Sánchez, Adrián Rodríguez-Castaño, Arturo Casado, Juan Del Coso — Effects of Caffeinated Coffee on Cross-Country Cycling Performance in Recreational Cyclists. — 2024-Feb-27 — https://pubmed.ncbi.nlm.nih.gov/38474796/ [7] — Devin G McCarthy, Rileigh K Stapleton, Rachel M Handy, Samuel Amanual, Samantha Tsioros, Philip J Millar, Jamie F Burr — Sublingual caffeine delivery via oral spray does not accelerate blood caffeine increase compared to ingestion of caffeinated beverages. — 2025-Jul — https://pubmed.ncbi.nlm.nih.gov/40000478/ [8] — Andreas G Franke, Gabriele Koller, Daniela Krause, Lisa Proebstl, Felicia Kamp, Oliver Pogarell, Tarek Jebrini, Kirsi Manz, Agnieszka I Chrobok, Michael Soyka — Just “Like Coffee” or Neuroenhancement by Stimulants? — 2021 — https://pubmed.ncbi.nlm.nih.gov/34164365/