If you’re considering quitting cannabis use, you may be curious about the most effective approach. One method that many people find effective is called “cold turkey,” which involves quitting cannabis suddenly and without tapering off.
This blog post will provide tips and strategies to help you quit smoking weed fast and without relapse. We’ll explore the benefits of quitting cannabis and explain why it can be challenging. We’ll also provide information on preparing for quitting cold turkey, staying on track, coping with withdrawal symptoms, and preventing relapse.
We aim to provide helpful information and tips for cannabis users looking to quit cold turkey in a non-judgmental and straightforward manner. We understand that quitting cannabis can be a difficult process. Still, we believe that it’s possible to stop successfully with the correct information and support. Now, it’s time to embark on your path towards a life free from cannabis!
Why Quitting Marijuana is Difficult
If you smoke weed regularly, you may be aware of the addictive nature of the drug. Cannabis contains a psychoactive compound called delta-9-tetrahydrocannabinol (THC) that affects the brain’s reward system [1]. When you use cannabis, your brain releases dopamine, which creates a sense of pleasure and reward. Over time, your brain may become dependent on cannabis to release dopamine, leading to marijuana addiction [2]. This is why quitting marijuana can be challenging.
The Addictive Nature of Cannabis
Marijuana addiction is a type of substance use disorder that can negatively affect your physical and mental health. According to the National Institute on Drug Abuse (NIDA), around 9% of people who use cannabis will become addicted to it [3]. Cannabis addiction can lead to losing control over your use, and you may find it difficult to quit smoking marijuana even when you want to [4].
Common Withdrawal Symptoms
When you quit weed cold turkey, you may experience a range of withdrawal symptoms. These can include physical symptoms such as headaches, nausea, and difficulty sleeping and psychological symptoms such as anxiety, depression, and irritability [5]. Withdrawal symptoms can start within the first 24-72 hours after quitting and can last up to two weeks [6].
The Importance of Finding Motivation to Quit
Quitting marijuana can be challenging, but finding the motivation to quit can help you stay on track. Inspiration can come from various sources, such as improving physical and mental health, saving money, or improving personal relationships [7]. It’s essential to set a quit date and plan for a time that works for you.
If you’re having difficulty finding the drive to quit, think about reaching out to a mental health expert or a support community. Talking to someone who understands what you’re going through can help you stay motivated and on track.
Overall, quitting cannabis can be a complex process due to its addictive nature and the common withdrawal symptoms that come with quitting. However, finding the motivation to quit and seeking support can help you successfully quit and lead a weed-free life.
Preparing for Quitting Cold Turkey
Preparing for quitting cold turkey can be an essential step towards success. Quitting cannabis is not easy, but proper preparation can make the process smoother and much more successful.
Clearing Out All Cannabis-Related Products
One way to prepare for quitting is to clear out all cannabis-related products. This includes anything from weed products to related paraphernalia like pipes or bongs. Removing these items from your surroundings can help reduce the temptation to use them and create a better environment for quitting.
Telling Friends and Family About the Decision to Quit
Telling friends and family about your decision to quit can provide you with additional support and accountability. Having individuals around you who endorse your decision to quit and assist you in remaining on course is crucial.
Finding Support Groups and Resources
Finding support groups and resources can be a great way to prepare for quitting. Support groups can provide you with a community of people going through similar experiences. In contrast, resources like marijuana addiction treatment and substance use disorder programs can provide additional tools and strategies for quitting.
Support System
A robust support system can be an essential part of the quitting process. Contact family members, friends, or a mental health professionals for support. Support groups like Marijuana Anonymous and Grounded can also provide additional resources and community support.
Addiction Treatment and Substance Use Disorder Programs
If you’re struggling with addiction, consider finding an addiction treatment or substance use disorder program. These programs can provide you with various resources and strategies for quitting, such as motivational enhancement therapy and contingency management.
Healthy Coping Mechanisms
Quitting cannabis can be a challenging process, and it’s essential to have healthy coping mechanisms in place. Consider finding alternative activities to replace your cannabis consumption, such as exercise or meditation. Remember that quitting cannabis is a process, and it’s essential to have a strong support system and healthy coping mechanisms in place to help you along the way.
Distracting Oneself from Cravings
Managing withdrawal symptoms, particularly the cravings that arise, is among the most difficult aspects of quitting cannabis. These cravings can be intense and challenging to manage, but several techniques can help distract oneself from them.
Engage in Activities That You Enjoy
Engaging in enjoyable activities can be a great way to distract yourself from cravings. These activities can be anything from playing video games to going for a walk or run, reading a book, or listening to music. It’s essential to find activities you enjoy and can occupy your mind and time. If you would like a list of examples you can find them here.
Exercise
Exercise is an excellent way to distract oneself from cravings. Not only does it take up time and energy, but it also releases endorphins, which can help reduce stress and anxiety. Even light exercise, such as going for a walk or doing some gentle yoga, can help manage cravings.
Using Relaxation Techniques to Manage Anxiety and Stress
Managing anxiety and stress is an integral part of quitting cannabis. Anxiety and stress can trigger cravings and make it more difficult to resist the urge to use cannabis. Several relaxation techniques can help manage anxiety and stress.
Deep Breathing
Deep breathing is a simple but effective relaxation technique that can help reduce anxiety and stress. To practice deep breathing:
- Find a peaceful and comfortable spot to sit or lie down.
- Shut your eyes and take a deep breathe through your nostrils, filling your lungs with air.
- Hold your breath briefly, then slowly exhale through your mouth.
- Repeat this process several times, focusing on your breath and the sensation of air moving in and out of your body.
Progressive Muscle Relaxation
Employing progressive muscle relaxation is an additional method for coping with anxiety and stress. To practice progressive muscle relaxation:
- Find a peaceful and comfortable spot to sit or lie down.
- Begin by flexing the muscles in your feet, maintaining the tension for a few seconds, and then releasing the tension, allowing your feet to relax.
- Move up to your calves, then your thighs, and so on, until you’ve tensed and relaxed all the muscles in your body.
Creating a New Daily Routine
Creating a new daily routine can help you stay on track with quitting cannabis. A new routine can help occupy your time and mind, making it easier to resist the urge to use cannabis. Here are some tips for creating a new daily routine:
Set Goals
Establishing objectives can serve as an excellent method to remaining motivated and concentrated. Goals can be anything from exercising for 30 minutes a day to learning a new skill or hobby. Make sure your goals are attainable and monitor your progress.
Establish a Regular Sleep Schedule
Getting enough sleep is vital for overall health and well-being. Establishing a regular sleep schedule can help improve sleep quality and make it easier to stick to a new routine.
Eat a Healthy Diet
Maintaining a nutritious diet is crucial for overall health and wellness. Consuming a well-balanced diet rich in fruits, vegetables, whole grains, and lean protein can enhance energy levels and bolster the body’s inherent detoxification mechanism.
Coping with Withdrawal Symptoms
Withdrawal symptoms can be challenging to cope with during the initial period of quitting cannabis. The body and mind undergo several changes when someone stops using weed, which can lead to a range of withdrawal symptoms. Understanding these symptoms and learning strategies to deal with them is essential.
Dealing with Mood Swings and Irritability
Mood swings and irritability are among the most common withdrawal symptoms reported by individuals who quit cannabis [5]. It is essential to acknowledge that these symptoms are temporary and will eventually subside. However, finding ways to manage these symptoms in the short term is crucial.
One effective strategy for dealing with mood swings and irritability is regular exercise. Exercise helps release endorphins in the body, which are natural mood enhancers. It also helps distract the mind from negative thoughts and promotes feelings of well-being [8].
Additionally, mindfulness practices such as meditation or yoga can help manage irritability and mood swings. Mindfulness exercises can help individuals regulate their emotions and reduce stress levels, making it easier to deal with irritability and mood swings [9].
Managing Physical Symptoms
Physical symptoms such as headaches, nausea, and flu-like symptoms are also common during withdrawal. These symptoms are the body’s way of detoxifying itself from the effects of long-term marijuana use.
Over-the-counter pain relievers like ibuprofen can help alleviate headaches and body aches. Additionally, drinking plenty of fluids and getting enough rest can help combat nausea and flu-like symptoms.
Tips for Getting Better Sleep
Insomnia and difficulty sleeping are expected during the withdrawal period. To combat this, individuals can establish a relaxing bedtime routine. This routine can include taking a warm bath, practicing meditation, or reading a book.
Reducing exposure to screens before bedtime can also help individuals get better sleep. Electronic devices emit blue light, which can disrupt the body’s natural sleep cycle, making it hard to drift off. [10].
Preventing Relapse
Deciding to quit smoking weed is the first step towards a healthier and happier life. However, staying sober and avoiding relapse can be a challenging process. Fortunately, some strategies can help you stay on track and overcome temptations to use weed again. In this section, we will discuss some tips on preventing relapse and maintaining sobriety.
Identifying Triggers and Avoiding Them
When attempting to avoid relapse, one of the most critical steps is recognizing the factors that stimulate your marijuana cravings. Common triggers include stress, boredom, social situations where others are using, and exposure to related paraphernalia. Once you’ve identified your triggers, you can develop strategies to avoid them or healthily cope.
For example, suppose stress is a trigger for you. In that case, you can incorporate healthy coping mechanisms into your routine, such as exercise, mindfulness meditation, or deep breathing exercises as discussed earlier [8,9]. Suppose social situations where others are using is a trigger for you. In that case, you can avoid those situations or bring a supportive friend or family member. By developing a plan to avoid your triggers, you can significantly reduce your risk of relapse.
Reaching Out to Support Groups and Individuals When Feeling Tempted
When you’re feeling tempted to use marijuana again, it’s crucial to have a support system in place that you can turn to for help. This can be a group of friends or family members who know your goals and support your decision to quit. Alternatively, you can reach out to a support group such as Marijuana Anonymous and Grounded (as discussed earlier) which provides a safe and confidential environment for individuals trying to overcome addiction to marijuana.
Using Positive Self-Talk to Stay Motivated
Harnessing the power of your mind is crucial in preventing relapse. Positive self-talk is a method that can assist you in remaining motivated and focused on your objectives. When you find yourself struggling with cravings or temptations, try repeating positive affirmations to yourself, such as “I am strong,” “I am in control of my life,” or “I am committed to my sobriety.” Focusing on positive thoughts and beliefs can boost your confidence and help you stay motivated to maintain sobriety.
The Benefits of Quitting Cannabis
Quitting cannabis can have numerous benefits for your physical and mental health and your personal and professional relationships.
Improved Physical Health
One of the most significant benefits of quitting marijuana is the improvement of your physical health. Weed smoke includes numerous hazardous chemicals that can cause respiratory problems, such as a chronic cough, similar to those found in tobacco smoke [1]. Additionally, cannabis use can impact your overall physical health by decreasing your appetite, leading to an unhealthy diet [5].
Improved Mental Health
Quitting cannabis can also improve your mental health. Cannabis use has been linked to mental health issues such as anxiety and depression, and quitting can help alleviate these symptoms [2]. Moreover, quitting marijuana can help you develop healthy coping mechanisms for stress, anxiety, and improving overall mental health.
Improved Personal and Professional Relationships
Quitting cannabis can also positively impact your personal and professional relationships. When you quit, you’re likely to have more time and energy to devote to the people in your life, which can strengthen your relationships. Moreover, quitting cannabis can help improve your focus and productivity, leading to success in your professional life.
Overall, quitting cannabis can have many benefits for your physical and mental health and your personal and professional relationships. While quitting may be difficult, the long-term benefits are worth the effort.
Summary
In summary, quitting cannabis can be a challenging but ultimately rewarding process. By understanding the reasons for quitting, preparing for withdrawal symptoms, developing healthy coping mechanisms, and seeking support when needed, individuals can successfully quit smoking weed without relapse. The benefits of quitting cannabis include:
- Improved physical and mental health.
- Better relationships with loved ones.
- Greater overall well-being.
For those needing additional support to quit weed, the app Grounded is a helpful tool that provides guidance, motivation, and a community of like-minded individuals. Available for both iOS and Android devices, Grounded can be downloaded today to start the journey towards a healthier, happier life free from cannabis addiction. Take action today and download Grounded to begin your journey to quitting cannabis for good.
References:
- American Psychological Association. (n.d.). How does marijuana produce its effects? https://www.apa.org/topics/marijuana/effects
- National Institute on Drug Abuse. (2020, July). Marijuana research report: Is marijuana addictive? https://www.drugabuse.gov/publications/research-reports/marijuana/marijuana-addictive
- National Institute on Drug Abuse. (2020, July). Marijuana research report: Marijuana use and its effects. https://www.drugabuse.gov/publications/research-reports/marijuana/marijuana-use-its-effects
- Center for Substance Abuse Treatment. (2015). Substance abuse treatment for persons with co-occurring disorders. Treatment Improvement Protocol (TIP) Series, No. 42. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK64164/
- Substance Abuse and Mental Health Services Administration. (2020). Marijuana. https://www.samhsa.gov/marijuana
- National Institute on Drug Abuse. (2020, July). Marijuana research report: What are marijuana’s long-term effects on the brain? https://www.drugabuse.gov/publications/research-reports/marijuana/what-are-marijuanas-long-term-effects-brain
- National Institute on Drug Abuse. (2020, July). Marijuana research report: How can people get help for marijuana use disorder? https://www.drugabuse.gov/publications/research-reports/marijuana/how-can-people-get-help-marijuana-use-disorder“
- Kandola, A. (2019, August 1). Exercise and depression: How physical activity can help mental health. Netdoctor. Retrieved from https://www.netdoctor.co.uk/healthy-living/fitness/a28515/exercise-and-depression/
- Harvard Health Publishing. (2015, March). Mindfulness meditation helps fight insomnia, improves sleep. Harvard Medical School. https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726
- National Sleep Foundation. (2021). How blue light affects sleep. Retrieved from https://www.sleepfoundation.org/bedroom-environment/blue-light#:~:text=Blue%20light%20suppresses%20the%20production,falling%20asleep%20and%20waking%20up.