Many people use cannabis without developing serious problems and seem to be able to stop easily when they choose. Some people, however, find it more difficult to cut down or quit in the same way as those with heroin or alcohol problems. It is well known that by learning basic practical tips will increase the chances of quitting. We have been given kind permission by HIT to summarise the “What’s the deal on quitting? Do-it-yourself guide” which we are also able to sell on request. This guide is based on experiences gained in the conduct of a randomised controlled trial of brief cannabis interventions at the National Drug and Alcohol Research Centre, University of NSW. It has been adapted by HIT for the UK market. If you need help quitting or know someone else that does we can also recommend visiting the Know Cannabis website.
Do I have a problem with Cannabis?
Although cannabis has some unique properties the way in which dependence develops is quite similar to other drugs. Problems associated with cannabis may include:
- Using in larger amounts than intended.
- Persistent desire to use/unsuccessful efforts to control use.
- Spending considerable time obtaining, using, and recovering from use.
- Important activities reduced or given up.
- Continuing use despite knowledge of physical or psychological problems associated with that use.
- Tolerance (needing to use more of a drug to get same effect).
- Withdrawal (unpleasant symptoms when you stop).
If you are concerned about any of these factors in your cannabis use, you should consider stopping or reducing your use.
Thinking and Preparing for Change
Thinking about why you smoke cannabis and why you want to stop or change your use is the first step. It is important to understand reasons behind your cannabis use to ease quitting.
There will be positive reasons for smoking, which might include:
- Sense of well being
- Socialising
- Relaxing
- Increased creativity/enhanced sentences
- Increased awareness or alternatively decreased awareness
Negative aspects to using might be:
Short Term
- Anxiety/paranoia
- Memory/concentration problems
- Risk of accident especially when mixed with other legal and illegal drugs.
- Bizarre thoughts, hallucinations etc most likely if you are susceptible to mental health problems or beginning to show them for the first time.
- Legal problems
Long Term
- Lung problems including risk of cancer
- Dependence – where an ability to control use leads to exposure to the social and health harms of cannabis use.
- Financial problems
- Feelings of social isolation, no longer meeting new people or seeing old friends.
- Changes in motivation – inability to reach goals, time wasting, wasting opportunities.
- Decreased concentration
Research has shown that if personal pros and cons are noted down it is much easier to make beneficial changes.
It is also useful to note down the pros and cons of changing or quitting to get a perspective of how different your life will be when you have quit.
When the pros to quitting outweigh those to using then it is usually the best idea to quit or decrease use. If they don’t, then carry out this list process again when you feel your priorities and reasons for use may have changed.
Planning Quitting
The best way to start is by having some structure to your quitting. Firstly choose a date by which you would like to quit by.
The following are known success strategies for quitting:
· Ask for help from a friend or relative.
· Reduce other commitments for first couple of weeks.
· Think before smoking, look again at your pros and cons list, remind yourself why you are quitting.
· Plan other pleasurable activities to do when you would usually be smoking.
· Remind yourself of the benefits of giving up.
· Avoid high-risk situations and people who smoke.
· Familiarise yourself with tips for dealing with cravings.
· List your friends/family members who don’t smoke and spend more time with them in places where you have never smoked.
Identifying High Risk Situations
High risk situations are those in which you usually obtain or smoke cannabis. Some people/places may act as a subconscious trigger to cannabis use by increasing your cravings to smoke. Plan ahead to make sure you don’t get yourself into any high-risk situations.
Withdrawal
People who have been using cannabis heavily over a period of time sometimes experience some withdrawal symptoms when they stop. The most frequent are psychological such as intense craving and anxiety/depression, but there may be some physical symptoms e.g. sleep problems, loss of appetite, night sweats etc. They are uncomfortable but not dangerous and will pass.
Withdrawal symptoms are positive signs. They show that the body is recovering and adapting to being cannabis free. They are short-term and most will pass in 7-10 days.
The following strategies are recommended to overcome withdrawal:
- Distracting – do something or think something that takes your mind off your symptoms.
- Delaying – if you feel like smoking try and delay your decision – the feeling will pass.
- De-catastrophising – remind yourself it is not the end of the world – things will only get better.
- De-stressing – go for a walk, have a bath, do something that relaxes you.
Acting on Your Decision and Putting it all Together.
Once you have decided why you want to quit, as well as assessing your methods for dealing with high-risk situations you are ready to start. Just get on with it!!
But consider the following:
- Beware of rationalisations – “Just one smoke – I deserve it”, “it’s a special occasion” – make a firm positive statement reinforcing your desire to quit and your desire for success.
- Grief reaction – it may seem that something is missing from your life when you quit, something will soon fill this void even if it take a while.
- Rewards yourself – buy something special with the money you have saved.
- Review your progress – reward yourself (not with a smoke!) even if you haven’t achieved every goal, think of the good things and be proud of them.
Relapse Prevention
Don’t beat yourself up if you have had a lapse. Review your situation and see why it happened – then think up a solution for avoiding it when you start again.
VISIT THE KNOW CANNABIS WEBSITE FOR MORE HELP.
