How to Quit Smoking Weed

Get rid of all pipes and smoking tools. By removing any items that might tempt you back, you reduce the chance of relapse. Here’s what you need to do:

• Throw away all lighters, matches, pipes, glass bowls, and containers. Empty all bags to ensure nothing is left behind.
• Flush any remaining weed down the toilet to prevent the possibility of retrieving it from the trash later on.
• Destroy any smoking devices. If you can’t disable them, toss them in a garbage dump where you’d never be tempted to retrieve them. (You may want to first seal them in a trash bag.)
• Remove anything that triggers cravings, whether it’s your favorite video game or a poster hanging in your room. It may sound extreme, but eliminating all temptation could help you overcome the old habit.
• If you have contact with a weed dealer, delete their number and any other contact details.

Clearly communicate your decision to your supporters. Inform your family and close friends about your intention to quit and ask for their help in quitting. They will likely be thrilled to see you overcome the addiction and will support you fully.

• This is especially important if you still want to maintain relationships with people who smoke weed. Tell them you're not trying to convince them to quit, but that you’d greatly appreciate it if they didn’t pressure you into using. If you don't receive support or they try to push you to "join in," consider whether that person truly holds importance in your life if they don’t respect your decision and request.
• You might even need to distance yourself from friends who previously smoked with you. If your social circle revolves around those who used to get high together, you’ll have to find new connections. This might sound challenging, but it’s just a part of life.

Prepare for withdrawal symptoms. Fortunately, this phase is temporary: withdrawal symptoms from cannabis appear after a day of quitting, peak after 2 or 3 days, and stabilize within 1 or 2 weeks. While you might not experience these symptoms, it’s better to be prepared in case they arise rather than relapse. Unfortunately, there will be symptoms. Here are some you may experience:

• Insomnia: Try to avoid caffeine during the first few days and go to sleep as soon as you feel tired in the evening.
• Loss of appetite: You might initially feel nauseous. Stick to light, easily digestible foods like bananas, rice, toast, oatmeal, and apples.
• Irritability: Due to the mood swings often accompanying withdrawal, you may find yourself getting angry or emotional. Anticipate this, and when it happens, try to hold back and acknowledge it. Tell yourself, “This isn’t me, it’s not the situation, it’s just withdrawal.” Repeat this as needed.
• Anxiety: Feelings of restlessness or nervousness are common symptoms of withdrawal that can occur when quitting any addiction. Take a few minutes to close your eyes, take deep breaths, and remember that withdrawal is temporary.
• Increased body temperature: You may feel warmer than usual and occasionally sweat more.

Find a new activity to engage in. Instead of smoking weed, use your free time to pursue a hobby or play a sport. Try to choose something that’s easy and quick to do, like lighting a cigarette—such as playing the guitar or jogging—and turn to that hobby whenever you feel tempted. If you’re feeling too bored or depressed to do those activities, you could watch a funny movie or spend time with a friend who doesn’t use addictive substances. Here are a few activities you can try:

• Hiking
• Call an old friend
• Swimming
• Cooking
• Reading books. For example: magazines, novels, comics, adventure stories, autobiographies.

Change your daily routine. In addition to finding a new hobby, it’s also important to change your daily schedule so you won’t be reminded of the need for a pipe during the times when you used to get high. Here are a few things you can do:

• Adjust your morning routine. Try waking up earlier or later, eat a different breakfast, or shower at a different time.
• Change your work or study routine. Take a different route to school or work, sit in a new spot if possible, and have lunch with different food options.
• Alter your study habits. If you normally study in your bedroom (which may trigger your desire to smoke), change it up and study in a café or library instead.
• However, don’t reduce your food intake just to change your routine. You may feel less hungry, but it’s still important to eat the usual amount to maintain your health.

Resist the cravings. Cravings will occur frequently, and it's crucial to know how to react when they arise if you genuinely want to quit. Here are some strategies to help you avoid giving in to the urge:

• Avoid places that trigger cravings. Stay away from locations that make you want to smoke weed, whether it's a friend's basement or the corner of the school's sports hall.
• Exit the risky environment. Whenever you feel a craving coming on, leave the area as quickly as possible. The fastest way to change your surroundings is often the best choice in this situation.
• Take deep breaths. Breathe deeply through your mouth and hold the air in your lungs for about 5-7 seconds until you feel more relaxed. Purse your lips and exhale through your mouth, repeating this until the craving passes.
• Put something in your mouth. You can curb the craving by putting something in your mouth, as long as it's not alcohol or another addictive substance. Try sugar-free gum, sugar-free candy, diet soda, toothpicks, pens, pencils, or straws.
• Drink water. Staying hydrated will help keep you healthy and better resist cravings.

Stay persistent. The most challenging phase of withdrawal will pass within one to two weeks, and you may have heard that it takes three weeks to break or form a habit. Once a month has passed, you may be completely free from addiction. The withdrawal period may feel like it lasts forever, but remember, it won’t last that long.

• Plan a celebration one month after starting your quit journey. Setting milestones to aim for can help keep you on track, and you can reward yourself with small treats, such as a night out or a gift for yourself.

Visit a psychiatrist for medication support. A doctor can prescribe medication to help you quit smoking weed. If you’re attempting to quit suddenly or gradually, or if you realize that quitting on your own isn’t feasible, consulting a doctor might be the best step.

• Even if you're unsure about quitting, it's still a good idea to schedule an appointment with a doctor. Initially, you can attend an outpatient rehab facility. Don't let concerns about the cost deter you—there are many addiction services available at lower rates compared to seeing a private specialist. Relapsing is common. If outpatient care doesn’t work for you, consider speaking to your doctor about inpatient treatment.

Consult a therapist. Talking to a therapist can be a huge help in quitting if there are underlying issues that led you to cannabis, such as depression or anxiety. If possible, find someone who specializes in addiction therapy.

• Explore different treatment options. Various therapies can be effective in treating cannabis addiction. Talk therapy is the most common, but you may also want to consider cognitive-behavioral therapy (CBT).

Join a support group. If you're struggling with addiction due to peer pressure or a lack of self-confidence, joining a support group can provide a great solution.

• Many countries offer anonymous addiction support groups where members can attend meetings and speak freely without cost. You can search for such groups in your area online.

Consider inpatient rehabilitation. If other methods haven’t worked or if your cannabis addiction is severely affecting your health and well-being, inpatient rehab might be the more intensive support you need. It’s like a retreat where you can rebuild and clarify your life goals. Some people only need one stay and never relapse, while others require more frequent inpatient care. Don’t dismiss inpatient rehab or worry too much about the cost.

• Try other options first. Inpatient rehab is a challenging, costly process and shouldn’t be taken lightly. However, if there are no other viable choices, it may be the best option available.
• Check if your health insurance covers rehab treatment and for how many days.

Set a goal for when you want to be free from cannabis. A deadline of 2 weeks to 1 month is not too long to cause distractions, but also not so soon that it feels impossible. If this feels unrealistic, consider allowing yourself a few months to fully break free from addiction. If cannabis has been a significant part of your life, it may be very hard to quit in just a few weeks.

Create a gradual quitting plan. Estimate the amount of cannabis you will use between now and your quit date. Try to map out a timeline – for example, by the midpoint between today and your quit date, you should only be using half the amount you currently do.

• Write the plan on a calendar, marking the amount you will use each day and sticking to it. Place the calendar where you’ll see it every day, such as next to the mirror in your bathroom or on your fridge door.

Pre-portion your cannabis. Instead of relying on yourself to grab the right amount based on your plan, pre-portion it into separate servings. This way, you don’t have to think about it – just grab the set portion, much like taking your prescribed medication.

Keep yourself busy. As your cannabis use decreases and the time spent smoking becomes shorter, you’ll need to find other activities to do right after smoking. Switch to a sport or hobby so you don’t have time to feel bored. While it’s still important to have moments of relaxation alone, try to fill your schedule with hobbies, social activities, study sessions, or anything that will keep you focused on something other than cannabis.

• Try to fill your schedule with social interactions and activities that are manageable without overwhelming yourself.

Stay motivated. If you truly want to quit cannabis, think about the reward for your efforts. Remind yourself why you want to quit and focus on that goal, whether it’s to improve your health, mental clarity, social life, or overall outlook on life. Write down your reasons and place them on your desk, in your wallet, or anywhere visible whenever you feel demotivated.

• Whenever you feel weak, think of everything you could accomplish once you’re free from cannabis. You’ll feel more energetic, stronger, and more driven to do everything you want to do.

• You must want to quit in order to succeed. Consider the benefits of quitting compared to continuing use; find something sober that you’re drawn to and make it your goal.
• Write down things you can buy with the money you’ll save, and review it regularly.
• Twenty minutes of exercise during withdrawal can help alleviate symptoms.
• Sleep as much as you can during the early stages if it feels right.
• Look for websites with information on cannabis and dependency. Articles from others' experiences can give you ideas on how to cope with your addiction.
• If your friends use cannabis, avoid socializing with them to prevent peer pressure from encouraging you to smoke again.
• Talk to cannabis users about your desire to quit. Their responses can inspire you, and you can also show them that it’s possible to succeed.
• Try using self-hypnosis. Repeatedly think “I will quit smoking” in your mind.
• Sudden cessation is the most effective method.
• Think about a loved one, and whenever the craving hits, picture them and keep telling yourself that you will succeed.
• Visualize how healthy your body, mind, and all other parts will be once you’ve successfully quit.
• Make a list of what you want to accomplish after quitting.

• Avoid spending time with those who continue to indulge in addiction. Even if they are your friends, peer pressure can be a significant challenge when quitting cannabis.