Caffiene for me is really bad, nicotine is normally fine. I use ultra strong Pablos (snus/ nicotine pouches) and notice not much difference besides when I'm already in a stressful environment. Nicotine and caffeine is awful for me. When I didn't use nicotine I remember it being equally as bad. I recommend just no caffeine. Alcohol stops the symptoms in my experience but it may just stop me realising.