Feeling the coffee rush? How to get rid of coffee jitters

That sudden burst of energy after your morning brew can feel great—until it doesn’t. If your hands are shaky, your heart is racing and your thoughts are all over the place, you might be dealing with a classic coffee rush.

Whether you overdid it on the cold brew or had one too many shots of espresso, knowing how to get rid of coffee jitters can help you feel better fast. Let’s walk through a few simple, effective tips to calm your body and restore your balance when caffeine hits a little too hard.

How much coffee is too much?

The US Food and Drug Administration (FDA) says that up to 400 mg of caffeine, or the equivalent of two or three 12-ounce cups of coffee, appear to be safe for healthy adults. The amount of caffeine found in beverages varies enormously and depends upon the strength of the drink and the amount you consume.

A grande-size coffee drink has over 300 mg of caffeine—three times as much as a regular size cup of coffee. It can add up fast, so it’s important to be mindful of how much caffeine you’re consuming.

Signs of coffee jitters

Caffeine triggers jitters because it’s a stimulant that revs up your central nervous system. When you drink coffee, caffeine blocks a chemical called adenosine, which normally helps you feel sleepy.

At the same time, it ramps up the release of adrenaline—your body’s “fight or flight” hormone. That burst of energy can feel great in small doses, but too much too quickly can leave you feeling shaky, anxious or even a bit panicked.

Signs that you may have consumed too much caffeine for your body include:

• Headache
• Nervousness
• Dizziness
• Feeling shaky
• Insomnia or poor sleep
• Racing heart or abnormal heartbeat
• Increase in blood pressure
• Dehydration
• Increased urination
• Digestive issues (diarrhea, acid reflux, etc.)

How to get rid of coffee jitters

If you’ve gone a little overboard with the caffeine and are now feeling jittery, don’t worry—you’re not alone, and the effects are usually temporary. Here’s how to get rid of coffee jitters and start to calm your body down.

Stop the caffeine

It may seem obvious, but the first step in getting rid of coffee jitters is stopping your consumption of caffeine. Stop drinking coffee immediately when you start feeling the effects and be sure to check the caffeine content in other beverages and foods.

Eat the right foods

Eating the right foods can help steady your body and ease coffee jitters. Reach for something rich in fiber, protein or healthy fats—like a banana with peanut butter, a handful of almonds or a slice of whole-grain toast with avocado.

These types of foods help slow the absorption of caffeine and stabilize your blood sugar, which can take the edge off that jittery feeling. Avoid sugary snacks, though—they might give you a quick boost but can lead to an energy crash that makes you feel even worse.

Hydrate

Drinking water is one of the easiest and most effective ways to ease coffee jitters. Caffeine is a diuretic, which means it can lead to dehydration—and dehydration can make symptoms like shakiness and a racing heart feel even more intense.

Sipping water helps rehydrate your body, dilute the caffeine in your system and supports your kidneys to flush it out faster.

Move your body

Getting some light exercise is a great way to burn off excess energy from too much caffeine. Moving your body, whether it’s a brisk walk, some gentle stretching or even a quick yoga flow, can help release that tension and lower adrenaline levels.

Exercise also boosts endorphins, which can improve your mood and help you feel more balanced as the caffeine wears off.

Practice deep breathing

Deep breathing can be a powerful tool for calming coffee jitters. When caffeine sends your nervous system into overdrive, your heart rate can spike and your mind may start to race.

Taking slow, deep breaths helps activate your body’s relaxation response, lowering your heart rate and easing that anxious, jittery feeling. Try inhaling deeply through your nose for four counts, holding for four and then exhaling slowly through your mouth for four.

Get some rest

Sometimes, the best thing you can do for coffee jitters is simply to rest. While it might sound counterintuitive when you're feeling wired, giving your body a break can help it reset and process the excess caffeine more efficiently.

Find a quiet, comfortable space to sit or lie down, close your eyes and let your nervous system unwind. Even a short period of rest—without screens or stimulation—can help lower your heart rate, relax tense muscles and bring a sense of calm back to your body.

Avoiding the coffee rush

If you don’t like the feeling of a coffee rush, pay attention to how your body responds to caffeine and adjust your intake accordingly. Everyone has different limits when it comes to caffeine, so what causes coffee jitters for you might be fine for someone else, and vice versa.

Try sticking to no more than 400 mg of caffeine a day, and drink it slowly with food, never on an empty stomach. If you find that you’re extra sensitive to caffeine, you can also opt for lower-caffeine options like half-caf or tea—but keep in mind that these beverages still contain some caffeine.

Questions about how coffee is impacting your health? Talk to your doctor or find one near you today.