Although cannabis is less addictive and less dangerous than many other illegal substances, it can still become a dangerous habit that can negatively affect daily life, social interactions and physical abilities. This is especially true for those who have been smoking it for several years. If you or a loved one have this problem, know that it is possible to stop using cannabis in a very simple way compared to other addictive substances. Go to step one to get started.
Steps
Part 1 of 5: Making the Decision to Quit
Step 1. Learn how cannabis affects your life
The use of cannabis causes lack of initiative or laziness, the refusal to participate in social events (especially if you have to interact with non-smokers), and also causes damage to organs, such as the heart and lungs. These are the main reasons why more and more people decide to quit smoking it. How did it change you?
- Addiction not only destroys physical health, it also makes you more prone to developing psychological disorders, such as schizophrenia, depression and anxiety.
- Consuming cannabis increases the release of serotonin in the body, a chemical produced by the brain that gives a feeling of pleasure. Unfortunately, the more you smoke cannabis, the less serotonin is produced by the body, consequently the sensation of pleasure is reduced, and the desire to smoke increases.
Step 2. Do a good examination of conscience
Take a few hours of your time (or all day) and find a calm and peaceful place, an environment where you feel comfortable and can be yourself. Turn off the phone so as not to be disturbed and think about your use of cannabis. Some useful questions are:
- When did you first try it, and why did you do it?
- How long have you been smoking, and how often?
- What do you feel before and after smoking? (try to concentrate to understand if you are doing this to mitigate negative thoughts or to avoid having to deal with your problems)
- Have you ever neglected your commitments (to yourself, your family, your friends, work or school) because of cannabis?
- Would you like to perform or excel in some particular activities, but haven't done so yet because you don't feel motivated enough?
Step 3. Try to understand what motivates you
The closer you get to your reasons for smoking, the easier it will be to quit. Once you have succeeded, just think about what might motivate you to quit. Try to set yourself alternative goals, something that will make you break the habit. It can be anything. You can decide to apply for a good university, or take care of your family, even excel in a sport or an art.
If you want to quit, remember that the stronger what motivates you, the better your chances of succeeding
Step 4. Realize that this decision is final
Many addicted people feel they want to quit every time they smoke. Each time they make a promise to themselves and each time they fall back on it. You must understand that this time the decision is final. The first step to healing is to admit that you have a problem.
You must deeply understand that your problem is not something pleasant. Problems must be solved before they get worse, and this is exactly what you are trying to do
Step 5. Don't blame anyone or anything
Another important factor is not to blame the substance, others or the environment in which you live for your addiction. To be able to quit, you need to start taking full responsibility for your actions, both positive and negative. This will help you in this process, as you will be more likely to congratulate yourself on your successes and to work hard if things don't turn out exactly as you have imagined.
Blaming others is just a way of justifying yourself, it will only make you smoke again. Even though the first step to quitting is being honest with yourself, it doesn't mean you have to go through the whole process alone. Some techniques, especially through psychological help, can greatly increase your efforts
Step 6. Learn about side effects
Smoking cannabis is a pleasant experience, but it has several serious side effects that can last for a long, long time. Knowing what might happen to you will help you make your decision final. Here are some effects caused by prolonged use of cannabis:
- Increased heart rate.
- Loss of coordination in the sense organs.
- Anxiety.
- Hyperactivity.
- Hallucinations.
- Irritability.
- Mood swings.
- Loss of fertility.
- Isolation.
- Suicidal thoughts.
- Aggressive behavior.
- Intolerance.
Part 2 of 5: Losing the Vice
Step 1. Take your time
It is very difficult for a person who has been using a substance for a long time to quit. Quitting suddenly will only worsen the withdrawal symptoms, making you lose hope of being able to continue. It is much easier if you decide to reduce the doses with the aim of completely quitting.
If you have a habit of smoking twice a day, limit yourself to just one for a week. This will help your body get used to serotonin reduction in a simple and healthy way
Step 2. Remember that you want to quit
Quitting can be very difficult, which is why you must continually remind yourself that you have made this commitment for yourself. Write "I want to quit" on a piece of paper or mark it as a reminder on your cell phone. Make sure you always have this mantra in sight.
There will be times when you will want to drop everything and light one up, but that reminder will help you remember the decision you made for your own good
Step 3. Eliminate all motivators from your life
To do this you will need to get rid of everything that reminds you of cannabis - maps, posters, songs, films, etc. This step is important because those items may still tempt you, even if you think you've solved the problem and intend to keep them as a memento.
If you keep your favorite cake on the kitchen table, aware that you will not be able to eat it anymore, you will do nothing but unnecessarily torment yourself
Step 4. Be prepared for withdrawal symptoms
They are basically irritability, insomnia, loss of appetite, fatigue and some headaches. Fortunately, these symptoms do not last long, at most 10-15 days, depending on various factors, such as age, state of health and duration of use.
The hardest part, however, is staying away from cannabis forever. There are many factors that can trigger the desire to use this substance again or simply make life without smoking very difficult. This topic will be explored in the next section
Part 3 of 5: Finding the Force
Step 1. Find a good support group
Make sure you are surrounded by the right people: group pressure is one of the first causes that lead an individual to use illegal substances. When you try to quit, hang out with friends who have encouraged you to do so, they will be much more understanding towards you than your fellow smokers, who may make you want to start again. They may be good people deep down, but if you keep exposing yourself to the drug while you quit, you will only want it more.
You will be able to start dating again when you are able to quit, but only if you think you are strong enough not to be tempted
Step 2. Talk to the people around you about your decision
You will need the love and understanding of family and friends. This is why it is essential to talk to your loved ones about the decision to quit smoking. Explain that this is difficult for you and that you need their support. Let them know that you are going to take this commitment very seriously - they will do their best to support you.
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You should stay away from people who smoke cannabis, even if you have an important relationship with some of them. Explain that you have no intention of changing their behavior (otherwise they may feel attacked and will try to get you to pick up again).
State why you want to quit and ask them not to smoke and not to exhibit smoking-related behavior when they are with you. If they are true friends, they will do what you ask of them
Step 3. Get some support from a support group
There are many rehab centers that can help you quit smoking if you think you can't do it on your own. It will engage you to answer for your actions and you will be surrounded by people who are addressing your problem.
Some people need to be guarded or threatened by authority figures to stay clean. These centers verify that you are not relapsing into addiction and help you stay sober with psychological and medical therapies, usually through cognitive-behavioral psychotherapy, the best method for treating cannabis use disorders
Step 4. Get therapy
Therapy can be useful for your problem, because it tends to understand the deep motivations related to the use of cannabis and provides the tools to deal with life events, which could otherwise put you back on the old path. These trained and certified therapists are perfect objective observers who can show you an alternative point of view that you may never have considered, further motivating you to quit smoking.
Furthermore, these specialists have experience with people whose desire is to quit smoking cannabis, so they are able to treat your case by perfectly adapting the therapy to your personality and lifestyle. Although sometimes it can be difficult to choose the best one
Step 5. Learn about effective therapies
When you go to therapy it will be helpful to know some of the most common and effective methods of dealing with your problem. Here they are:
- Cognitive-behavioral psychotherapy. This type of therapy is based on the belief that thoughts and actions are interconnected. This means that by turning your negative thoughts into positive, your actions will also change. This approach has proven to be very good for people trying to quit smoking cannabis, as it analyzes the thoughts that trigger cravings for the substance and consequently works directly on behavior.
- Motivational psychotherapy. This therapy is particularly effective in patients attempting to quit nicotine and cannabis smoking and drinking alcohol. It is based on the fact that people experiencing these addictions often notice that they are hurting themselves, but decide to do it anyway. The purpose of this therapy is to analyze your motivations and change them in a positive way, without resorting to judgments or comparisons. In this therapy you are not told what you should change, but you are asked what your motivations and arguments are. The therapist in this sense helps you to formulate positive proposals and feeds them in order to strengthen your motivations.
Step 6. Choose the right approach for you
There is no universally valid method when trying to quit cannabis - everyone is different and requires different treatment. This is why you should choose the therapy that convinces you the most. If you feel comfortable with the approach that is used, then you will be able to fight your addiction.
- Remember that your therapist will always try to adapt his method to your case to increase the chances of success.
- To choose a therapist consult your family doctor. He will give you great tips, recommending you the best specialists in your area. Remember to be completely honest with your therapist - this way you will help each other achieve your goal.
Part 4 of 5: Changing Your Habits
Step 1. Eat more fruits and vegetables
A healthy diet during this transition phase helps keep the body's hydration level high and relieves the desire to smoke. Focus on these foods:
- Cannabis increases the urge to consume sweet foods and artificial flavors. Two to three apples a day can relieve this craving. Plus, chewing will keep your mouth busy.
- Crunchy vegetables are also helpful in countering addiction. Garlic and ginger in particular leave a taste in the mouth that makes the smoke taste disgusting. Chop these two ingredients into chewable chunks and add them regularly to your meals.
Step 2. Consume milk and cheese
These foods relieve withdrawal symptoms, and can also make you look healthier, as they improve your hair, skin, and nails. When it comes to dairy products, what you need to know is that:
- Drinking a glass of milk an hour before smoking can make you feel full, making you lose your desire. It also leaves a distinctive flavor in your mouth, which you would never want to mix with cannabis!
- Cheese is very important because it also contains the taste of salt, which remains in the mouth. Take it easy if you already consume a good dose of fatty foods.
Step 3. Get the right amount of sugar and fat as well
While you quit smoking, you need to keep your food levels high, as you may experience prolonged fatigue. You will need something that cheers you up, here are some suggestions:
- Dark chocolate is renowned for its properties, it improves mood and allows you to deal with the depression that follows the cessation of cannabis use.
- Dried fruit is another useful food for relieving the desire to smoke.
Step 4. Also consume proteins and carbohydrates
At least 10% of your diet should be made up of proteins, and about 30% of carbohydrates. Here are some great foods:
- Lean white meats, tuna and salmon relieve the desire to smoke and leave a taste in the mouth that clashes with that of cannabis.
- When it comes to carbohydrates, always choose the crunchy ones. They satiate more and the starch inside them is able to provide you with the energy you need to pursue your goals.
Step 5. Exercise
Training is the best way to awaken all the energies of your body, it also relieves addiction. It will help keep you fit and focus on positive activities.
- Yoga is famous for relaxing the mind, therefore it is very useful in counteracting abstinence.
- Running 30 minutes a day is a healthy and helpful way to quit smoking.
Step 6. Keep busy
After choosing the approach that suits you and talking about your decision with your loved ones, consider the idea of finding a passion, something that keeps you busy and distracts you from the desire to smoke. To understand what is right for you, think about the things you like to do and ask yourself these questions:
- Am I good at manual jobs?
- Do I like sports? Even if you don't play any sports, think about the ones you like to watch on TV and consider trying one.
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What do my friends like to do?
- You can also ask yourself other questions that suit your lifestyle and personality, to find something that can occupy your free time. Finding a passion will also help keep you motivated, because you know the two activities are not compatible.
- Another good thing is that by starting a sport or other social hobby you will meet new people, far from your old habits. This will allow you to create a new lifestyle where cannabis is not included.
Part 5 of 5: Staying Motivated
4454507 24 Step 1. Consider the idea of taking medications
It is difficult for long-time addicts to quit, which is why they often rely on drugs. There are different types, capable of giving the same effect as cannabis without harming the body. These drugs help minimize abstinence by leading the addicted person to quit completely.
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Nicotine medications, patches, and chewing gum can be easily purchased at a pharmacy without a prescription. Nicotine helps relieve withdrawal symptoms by reducing the sense of irritation and headache.
- It may help to chew a gum every 2 hours. If you use 4 mg gum, make sure you don't take more than 20 a day; if they are 3 mg, do not chew more than 30.
- The patch should be replaced every 16-24 hours and the dosage depends on the level of dependence. You can take it off before going to sleep and put it back on as soon as you wake up. Remember that it leaves a little redness on the area where it is applied, so you may want to change the application site often.
4454507 25 Step 2. Try not to use other addictive substances
Make sure you don't just rely on these drugs (or other substances, such as alcohol) because they are addictive. The doses must be reduced over time, in this way they will be able to serve their task.
If you have not quit smoking yet, you should definitely not use nicotine drugs, the combination of these two elements can lead to serious problems
4454507 26 Step 3. Nicotine-free drugs
There are other types of medications that can be prescribed by the doctor. Usually Xanax, Zyban, Wellbutrin, Wellbutrin SR, Wellbutrin XL and Varenicline are useful. These medicines, taken in moderation, act on the brain by canceling abstinence.
Many of these medications are used to treat symptoms of depression and can sometimes cause agitation, frustration, and inappropriate behavior. If you notice any negative changes (worse than those that should temporarily persist) talk to your doctor, the dosage is probably wrong
4454507 27 Step 4. Confront your inner demons
This process often involves depression, mood swings and frustration. Don't let these temporary mood swings make you give up. You will experience a lowering of self-esteem: it is normal since you are trying to fight against your cravings. Have faith and remember that you are better than that, because it is true!
Speak aloud to yourself in front of the mirror and tell your reflection that you are a beautiful and strong person, who has the desire and determination to overcome their own obstacles. If you are more comfortable with writing, buy a diary and write down all your thoughts
4454507 28 Step 5. Write down all the goals you were able to achieve as a result of quitting smoking, and write down all the steps in your process in a journal
Keep an eye on your diary at all times, so that you constantly remember how good you are and to motivate you to continue.
One day, when you are able to overcome your addiction, you will reread that diary and think about all the suffering you have been able to overcome thanks to your strength. When you find yourself in front of difficult moments in life, just re-read it to find that moment of perfect fulfillment
Advice
- Pressing your own pressure points can help suppress withdrawal. Try to identify the affected area, and massage it with your fingers: it will allow you to relax the muscles.
- If you are lucky and have great friends, get them to help you, don't isolate yourself.
- Watch movies or documentaries that encourage you to pursue your goal.
- One thing you need to know and rely on is that the day will come when you have been able to put it all behind you. Abstinence will no longer haunt you like it used to. There is nothing better than feeling sober.
- Even if you've gotten rid of everything that reminds you of your past habits, you will still experience severe withdrawal from time to time. In these situations, it is always best to talk to a trusted friend, relative, or therapist and explain how you feel.
