There are many reasons why people choose to reduce or eliminate marijuana use. For some the choice depends on legal or business reasons, for others the main reasons may be cost, health problems or changes in general lifestyle. Regardless of everything, with the right determination and support it is possible to limit your marijuana use or give it up altogether.
Steps
Part 1 of 4: Changing Habits
Step 1. Establish a new routine in the morning
By starting your marijuana-free days, you can gradually reduce the amount and frequency of intake and give another rhythm to the rest of the day. If you are used to smoking it as soon as you wake up, find something constructive to do when you open your eyes, such as stretching exercises, meditation, etc.
Step 2. Be more active
Although the symptoms of marijuana withdrawal are milder than those caused by other psychotropic substances, you may still feel them. In any case, you have the opportunity to relieve them by practicing physical activity. In addition, this will improve your general health and well-being and you may understand the reasons for using this substance.
Step 3. Reduce your nicotine intake
If you also smoke cigarettes or mix marijuana with tobacco, then seriously consider quitting. Not only does tobacco endanger your health, it can also signal the brain to take marijuana. If necessary, ask your doctor about the best way to reduce nicotine consumption.
Step 4. Eat healthy meals and snacks
Eat plenty of fruits, vegetables, and high-protein foods. Foods that strengthen the immune system and increase energy can make you feel better, as well as reduce any withdrawal symptoms.
Step 5. Pay attention to what you drink
In particular, check your alcohol and caffeine intake. Don't lose sight of the quantities and try to reduce them.
- Some people increase their alcohol consumption when they decrease or eliminate that of marijuana. Make sure you don't start drinking more, otherwise you could have problems with alcohol addiction and expose yourself more to all that goes with it.
- Drink less coffee. The THC in cannabis can alleviate the effects produced by caffeine on the body. So if you were consuming more marijuana, you probably needed more caffeine. Since you have reduced the first substance, know that the second in the same quantities could trigger negative effects (nausea, nervousness, insomnia, etc.).
- Instead, try drinking lemonade. It has detoxifying effects on the liver.
Step 6. Practice some deep breathing exercises
Not only will it help calm your anxiety, it will also improve lung function. Breathe slowly and deeply several times throughout the day, inhaling through your nose and exhaling through your mouth.
Part 2 of 4: Limit Your Marijuana Use
Step 1. Check yourself
Give yourself a monthly, weekly or daily ration by reducing it each time, so that over time it becomes smaller and smaller. Even if you don't have to drastically decrease the amounts or the frequency (for example, from four times to once a day), always try to consume a little less and less frequently.
Step 2. Make consumption difficult
Store your stash in a hard-to-reach area. This way, you will be discouraged from using marijuana because you will have more trouble taking it. Also, the time it takes to access your stash will extend that of abstinence.
Scatter what you need in various places. For example, keep the lighter in the kitchen, the filters or papers in the bathroom, and so on. This way, it will take you longer to collect everything and prepare for consumption
Step 3. Avoid anything that tempts you
By decreasing the triggers, you will have less difficulty in limiting your marijuana use. While it won't be forever, this behavior will allow you to distance yourself from the people, situations and places associated with your habit for some time.
- Let people who use marijuana know about your efforts and reassure them that you will remain friends, even if you date less. For example, you might say, "Guys, I'm not smoking often these days, so we probably won't see each other like before. I still enjoy your company, but I may be busy with other things."
- Don't go to places where you are used to using marijuana (parties, shows, clubs, parks, etc.). While it is very difficult (for example, if you usually smoke it at home), try to avoid the places you associate with marijuana use or frequent them less.
Step 4. Try something different
Limit your consumption by engaging in new activities. They will help distract you from the thought of marijuana. Occupy the time you would have spent smoking it by cultivating different hobbies and passions. Think about what you've always wanted to do and get to work: learn a foreign language, play a new sport, take a course or join an association.
Step 5. Develop and strengthen other friendships
Hang out with people who don't use marijuana and / or who are aware of your goal and can support you. The more time you spend with non-drug users, the less enticed you will be. These relationships can also offer you the support you need, as well as improve the way you perceive emotional bonds and encourage you to challenge yourself in different things.
Step 6. Give yourself a reward
It's easier to limit your marijuana intake if you celebrate when you hit a milestone, however small it may be. By rewarding your efforts, you can encourage yourself as well as distract yourself from the thought of marijuana.
Part 3 of 4: Be honest with yourself
Step 1. Reflect on your motives
Whether you want to reduce or eliminate your marijuana use, this task will be less onerous if you are aware of what moves you in its direction. So, take the time you need to think honestly about the reasons why you want to change.
- Make sure you do it for yourself. If it's your decision, you'll be able to deliver on your goal with less difficulty.
- The decision to limit or eliminate your marijuana use also depends on what motivates you to change. For example, if you have trouble breathing, you will probably want to stop altogether. If you're looking to set aside some money for a vacation, you might just choose to cut back.
Step 2. Evaluate the effect of marijuana on your life
Reflect honestly on all aspects of your life: economic possibilities, health conditions, implications in social and work life, mental and emotional well-being, etc. How does marijuana affect what you do, where do you go and so on?
- Think about how much money and time you spend on marijuana. In this way, not only will you better understand the issue, but you will also be able to keep under control your efforts to reduce or eliminate the consumption of this substance.
- Ask yourself if there are times when you can't enjoy the company of certain people or if you only need to surround yourself with some who share the use of marijuana.
- Also consider the benefits this substance brings to your life. For example, for some people it relieves pain, anxiety, and other ailments.
Step 3. Find out why you use it
If you can understand what encourages you to take it, you will be able to identify the times and situations that are likely to cause you to smoke more than you want.
- What feelings do you intend to unleash or silence by consuming marijuana? Are you looking to relax or relieve certain physical pain? Do you want to calm down or feel more euphoric?
- When do you usually use it? By evaluating the moments, you might understand why you consume it.
Part 4 of 4: Using a Support System
Step 1. Keep a journal
You are the first and best form of support for yourself. By recording your efforts, you can use them to analyze and express how you feel as you limit or eliminate your consumption of this substance. In addition, you will also be able to examine and identify the reasons that lead you to hire her.
- Create a log or graph of your consumption. With this visual reminder you will be able to keep an eye on progress and moments of difficulty, but you will also need it to understand how you are managing yourself.
- Write your setbacks. Write down when you have a relapse or go overboard. Indicate where you were, what you were doing, who you were with, how you felt, etc.
- Write words of encouragement and approval. Remember that you can do it, that you are a great person, and so on.
Step 2. Talk to those who love you
While some people will not believe you and others may even ridicule you, those who truly care about you will support your choice.
- Tell them why you decided to quit. Even if you don't have to tell the whole story in great detail, you might say, "I'm trying to stop smoking marijuana to get a promotion." If they can understand what drives you to change, they will be able to support you along your path.
- Trust your successes and setbacks. They can celebrate with you and encourage you not to throw in the towel when you take a misstep.
- In this way, you will avoid misunderstandings or misunderstandings due to the fact that you have changed behavior.
Step 3. Attend a support group
It will be useful to relate to other people who are going through the same difficulties as you, because you will realize that you are not alone and you can feel encouraged in your choice. A support group can also help you keep your word.
- The support group can be made up of other friends who are trying to reduce or eliminate marijuana use.
- If you feel uncomfortable or just don't have time to attend a support group in person, consider finding an online forum or group that has similar goals to yours.
Step 4. Seek professional help
If you are using marijuana to relieve pain and / or feel that taking it is negatively affecting your life, you may want to consult a mental health professional to understand what is happening to you. According to some research, a single session of psychotherapy can help those with this type of problem to better frame it.
Advice
- Be proud of your attempts. Your every effort deserves recognition.
- Hold on. It won't be easy, but you can do it.
- First of all, remember why you are working hard. Anything worth doing is exhausting.
