Trying to Give up Smoking Weed? Start Here
Many assume cannabis is pretty much harmless. Maybe you occasionally get some weird side effects, like paranoia or cotton mouth, but for the most part it calms you down and improves your mood.
Nothing wrong with that, right?
While past research does suggest that cannabis may be both less addictive and less harmful than other substances, addiction and dependency can still happen.
Some people also experience unwanted effects, from physical symptoms to hallucinations to strained relationships.
If you’re looking to cut out cannabis — for whatever reason — we’ve got you covered.
Deciding you want to change your patterns of cannabis use is a good first step. Increasing self-awareness around the reasons why you want to stop smoking can help increase your chances of success.
“Our ‘why’ is an important piece because it provides information that anchors us,” says Kim Egel, a therapist in Cardiff, California. “Clarity on why we want to change can validate our decision to break habits and motivate us to seek out new coping methods.”
In short, your reasons for quitting can help strengthen your resolve to stop smoking and outline goals for success.
Maybe you started using it to relax or manage anxiety. Perhaps it helps you deal with chronic pain or sleeplessness. But over time, the downsides may have started to outnumber the benefits.
People often consider cutting back when they notice cannabis affects their quality of life, often by:
- becoming a go-to method for managing emotional distress
- causing relationship problems
- affecting mood, memory, or concentration
- reducing interest in hobbies
- becoming something to do instead of a solution to a specific symptom
- decreasing energy for self-care
There’s no perfect way to quit smoking cannabis. What works for someone else may not help you much, so it’s often necessary to go through some trial and error before you land on the best approach.
Considering pros and cons of different methods can help.
Maybe you want to do it quick, like ripping off a bandage. In that case, you might decide to try packing up your cannabis and going “cold turkey.”
If you’re concerned about withdrawal symptoms or think you’ll need some support to quit, you might decide to talk to a substance use counselor or call an addiction helpline for a few pointers.
If cannabis helps you manage physical or mental health symptoms, you’ll want to try smoking less without quitting entirely or cut back gradually. Professional support can help here, too.
Feel like you’re ready to stop using cannabis immediately? Here are some general steps to consider:
Get rid of your gear
Holding onto a stash of weed and smoking paraphernalia can make it tougher to succeed with quitting. By throwing it out or passing it on, you prevent ready access, which can help you avoid slip ups during the withdrawal period.
Make a plan to deal with triggers
Triggers can have a powerful impact. Even after you decide to stop smoking, specific cues you associate with using it may lead to cravings.
These triggers could include:
- trouble sleeping
- work stress
- seeing friends you used to smoke with
- watching the TV shows you used to watch while high
Try coming up with a list of go-to activities you can turn to when these triggers come up, such as:
- taking melatonin or a warm bath to help you sleep
- restarting your favorite comedy TV series to decrease stress
- calling a trusted friend who supports your decision
Vary your routine
If your cannabis use often happened at routine times, changing your behaviors slightly can help you avoid using it.
If you have a habit of smoking first thing in the morning, try:
If you tend to smoke before bed, try:
- enjoying a relaxing beverage, like tea or hot chocolate
Keep in mind that changing up routines can be hard, and it usually doesn’t happen over night.
Try experimenting with a few options, and don’t beat yourself up if you have trouble sticking to your new routine right away.
Pick up a new hobby
If smoking is something you tend to do when you’re bored, some new hobbies may help.
Consider revisiting old favorites, like building models or crafting. If old hobbies don’t interest you any longer, try something new, like rock climbing, paddleboarding, or learning a new language.
What matters most is finding something you truly enjoy, since that makes it more likely you’ll want to keep doing it.
Enlist support from loved ones
Friends and family who know you don’t want to keep smoking can offer support by:
- helping you think of hobbies and distractions
- practicing coping methods, like physical activity or meditation, with you
- encouraging you when withdrawals and cravings get tough
Even knowing that other people support your decision can help you feel more motivated and capable of success.
Get help for withdrawal symptoms if needed
Not everyone experiences cannabis withdrawal symptoms, but for those who do, they can be pretty uncomfortable.
Common symptoms include:
- trouble sleeping
- irritability and other mood changes
- fever, chills, and sweats
- low appetite
Withdrawal symptoms generally begin a day or so after you quit and clear up within about 2 weeks.
A healthcare provider can help you manage severe symptoms, but most people can handle symptoms on their own by:
- drinking less caffeine to improve sleep
- using deep breathing and other relaxation methods to address anxiety
- drinking plenty of water
If you use a lot of cannabis and smoke regularly, quitting abruptly might be difficult. Slowly reducing use over time may help you have more success and can also help decrease the severity of withdrawal symptoms.
Here are some pointers to get you started:
Choose a quit date
Giving yourself a deadline of a few weeks or a month can help you design a realistic plan for quitting.
Just keep in mind that picking a date too far in the future can make it seem far enough away that you lose motivation early on.
Plan how you’ll taper off
Do you want to decrease weed use by a specific amount each week? Use less each day? Use as little as possible until you go through your current supply?
Some dispensaries now offer lower-potency strains or products that contain lower THC content. Switching to a weaker product that produces fewer psychoactive effects may also be helpful to cutting back.
Keep yourself busy
By getting involved with new activities as you cut back, you’ll have an easier time continuing with these established patterns once you’re no longer using cannabis at all.
Staying busy can also help distract you from withdrawal symptoms.
“Therapy can be a great option when you want to develop new habits and ways of coping,” Egel says.
She explains it’s common to turn to substance use to cope with or avoid difficult feelings.
A therapist can help you explore any underlying issues contributing to your cannabis use and offer support as you take the first steps toward confronting dark emotions. They can also help you address any issues in your life or relationships that might be a result of your cannabis use.
Any kind of therapy can have benefit, but the following three approaches might be particularly helpful.
Cognitive behavioral therapy (CBT)
Most therapists have training in CBT. This treatment approach helps you learn to identify unwanted or distressing thoughts and emotions and develop productive skills to address and manage them.
For example, if you use cannabis when stressed, you’ve probably learned (both consciously and subconsciously) that it helps reduce stress and calm you down.
CBT can teach you to recognize signs of stress, challenge your desire to smoke cannabis, and replace the habit with a more helpful one — like seeking support from a friend or working through the problem that’s upsetting you.
This approach reinforces quitting behaviors. In other words, it rewards you for not smoking.
Someone participating in a contingency management treatment plan might, for example, receive vouchers for restaurant gift cards, movie tickets, or an entry for a prize drawing with each negative test result.
Motivational enhancement therapy (MET)
MET involves examining your reasons for giving up cannabis. Instead of trying to address any underlying issues that factor into your use of weed, your therapist will help you explore and prioritize goals associated with your use, usually by asking open-ended questions.
This treatment can serve as a first step to any therapy approach for substance use. It can be especially helpful if you know you want to quit smoking but aren’t quite sure why.
If you're ready to stop smoking weed, we've got tips and tricks to help you navigate the process, regardless of your reasons.
Can You Use Cannabis to Restore Your Natural Sleep Cycle?
Insomnia isn’t that uncommon
Sleep is essential for maintaining our mental and physical health, yet it eludes many adults.
According to the National Sleep Foundation, 50 to 70 million U.S. adults experience symptoms of a sleep disorder. About 30 to 40 percent of the population will experience insomnia at some point in their lives, and about 10 to 15 percent of adults will deal with chronic insomnia.
So if getting shut-eye is becoming harder and harder, you’re not alone.
With so many people experiencing sleeping disorders, there’s been a rise of interest in one controversial cure: cannabis. Many in the medical marijuana community refer to cannabis as an effective treatment, with little to no side effects, for a range of sleeping disorders.
“Marijuana is an effective sleep aid because it restores a person’s natural sleep cycle, which so often falls out of sync with our schedules in today’s modern lifestyle,” says Dr. Matt Roman, a medical marijuana physician.
Whether you have a sleep disorder or you’re having difficulty sleeping after a stressful day, cannabis might be a choice for you. Marijuana’s analgesic properties might provide some relief for those with chronic pain, while the anti-anxiety properties can soothe a stressed out mind and body.
There are different strains of marijuana. Some are more energizing, and some are calming and sedating depending on the balance of the different cannabinoids.
First, here’s a quick primer on the science behind marijuana. This herb works because it contains different cannabinoids, two of which you’ll see most often:
- Cannabidiol (CBD). CBD has a number of health benefits, and is nonpsychoactive, meaning it doesn’t cause you to feel “high.”
- Tetrahydrocannabinol (THC). THC, a psychoactive cannabinoid, is primarily responsible for that “high” feeling.
Something else THC is responsible for? Inducing sleep . So you’ll want a strain that contains more THC than CBD.
According to a 2008 study , ingesting marijuana strains with higher levels of THC typically reduces the amount of REM sleep you get. Reducing REM sleep means reducing dreams — and for those who experience PTSD, it could mean reducing nightmares.
So the theory is that if you spend less time dreaming, you’ll spend more time in a “deep sleep” state. The deep sleep state is thought to be the most restorative, restful part of the sleep cycle.
Still, REM is important for healthy cognitive and immune functioning, and marijuana with higher THC levels could impair your sleep quality if taken long term.
But this isn’t true across the board. Some studies have found that sleep can actually be impaired by regular use of marijuana. It’s clear that marijuana changes sleep cycles.
Smoking of any kind is a known health risk and should be approached with caution. Also, medicinal use of marijuana is still illegal in many areas.
Talk to your doctor about your sleep cycles. There may be long-term health consequences with interrupted REM, because much of the immune function repair takes place in deep sleep.
Please use marijuana responsibly. As with all forms of smoking, your risk of COPD can increase. Smoking marijuana is hazardous to the lungs, especially for those with asthma or other respiratory conditions. The use of marijuana while pregnant or breastfeeding isn’t recommended.
Long-term marijuana use has been shown to have changes on the amount of gray matter in the brain. For teenagers, marijuana seems to have even more profound long-term and lasting effects on the brain and isn’t recommended.
Marijuana use isn’t recommended for anyone under 25 years of age because of the long-term effects on learning and recall.
More research on marijuana for medicinal purposes as well as the risk of COPD is still needed.
Is cannabis an answer to entering the land of sleep? From strains to timing, here’s what you need to know about cannabis as a nightcap.