When you use cannabis regularly, it can begin to negatively impact various aspects of your life. You may notice its effects on your finances, work or education, and your relationships with friends and family.

With some strategic planning, you can effectively reduce or quit cannabis use and regain control of your life.

Before cutting down:

Establish a daily routine

Regular cannabis use can make life feel chaotic.

You might find yourself sleeping irregularly, not eating properly, and neglecting your responsibilities such as college or work.

To prepare for cutting down or quitting, it’s beneficial to reintroduce structure into your life.

• Set alarms to wake up and go to bed at consistent times each day.
• Aim to have regular meals and stay hydrated.
• Plan daily activities such as going for a walk, exercising, or engaging in creative pursuits that appeal to you.

Once you’ve established more balance in your life, you can address your cannabis use.

Assess your cannabis usage:

Before beginning the process of cutting down, it’s crucial to have a clear understanding of your cannabis consumption. You can achieve this by maintaining a simple cannabis diary either on your phone or in a small notebook. Aim to track this for one week. Each time you smoke, record the following:

• The day and time you smoked
• Your location and the people you were with
• The amount you smoked
• Your state of mind before smoking
• Your feelings after smoking

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Evaluate the impact of cannabis on your life:

Start by making a list of everything that holds significance in your life at present – your closest relationships, favorite foods, preferred destinations, possessions, and your aspirations for the future.

Next, consider how cannabis is influencing these aspects:

• Have you discontinued activities that once brought you joy?
• Is it impeding your performance at work or in education?
• Are you experiencing conflicts with friends or family?

Reflect on how these dynamics might alter if you were to cease smoking.

Plan alternative activities:

The most effective way to break old habits is by replacing them with new ones.

If you’re cutting down or quitting smoking, consider what activities you’ll engage in instead.

Refer back to your list of important things in your life.

Could you allocate more time to socializing with non-smokers, for instance, or rekindle activities you once enjoyed?

Establish a small, attainable goal:

Select one small, realistic goal as your initial step.

You’re more likely to stay committed to small, achievable goals.

For instance, if you’re currently smoking six joints a day, consider reducing to five.

Alternatively, you could continue smoking six joints but use slightly less cannabis in each one.

Once you’re confident you’ve reached this goal, you can contemplate your next step – and continue this process.

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Managing cravings when cutting down:

Practice the “delay and distract” technique when you experience cravings.

Each time you feel the urge to smoke, try delaying it by just five minutes. You can set a timer on your phone to help you with this.

Distract yourself with other activities such as watching a video, taking a shower, making a cup of tea, or tidying up.

Cravings tend to rise like waves, reaching a peak before gradually subsiding.

By the time you’ve finished watching a video or taking a shower, you may find that the craving has diminished.

Try gradually increasing the delay before each joint – start with 10 minutes, then 15, and so on.

Overcome the withdrawal period:

Individuals who smoke cannabis regularly often experience low moods when they abstain from smoking for a while.

This is because each time you smoke a joint, your brain releases a “happy” hormone called dopamine.

Over time, your brain becomes dependent on the regular intake of cannabis to stimulate dopamine production and ceases to produce it naturally.

This reliance on cannabis may lead to feelings of low mood when you’re not smoking.

These post-cannabis lows typically last for about four to 10 days.

You may also experience other withdrawal symptoms, such as:

• Difficulty sleeping
• Vivid dreams
• Irritability (and sometimes aggression)
• Restlessness
• Cravings for cannabis

Endeavour to endure these symptoms without resorting to lighting up another joint.

It won’t be long before your brain begins producing dopamine naturally again, and you’ll start feeling better.

Seek support:

Cutting down or quitting cannabis is often easier with support.

Consider individuals you trust and would feel comfortable asking for help. This could be a family member, friend, teacher, or colleague.

It’s advisable to speak with someone who doesn’t know you personally.

 

Disclaimer: The information provided on this page is for educational purposes only and should not be considered medical advice. Always consult with a healthcare professional before using any THC product.