Quitting marijuana is often treated much like other addictive behaviors such as smoking cigarettes and drinking alcohol. Clinicians approach most substance abuse problems with cognitive behavioral therapy, which aims to help patients change their thinking about a particular substance, develop a plan to make that change, and to take action. Interventions based on proven cognitive behavioral strategies for quitting smoking are commonly used for quitting marijuana. And like quitting smoking, the process to quitting marijuana may also involve issues with withdrawal symptoms and relapse.
Step 1
Make a cost/ benefit list. Take out a piece of paper and pencil. Write three reasons why you smoke marijuana and three reasons why you want to quit. The objective here is to evaluate your relationship with the substance, which may have changed over time.
Step 2
Develop a plan. List what triggers you to smoke and develop a strategy to handle those situations. For example, if you're smoking mostly around a particular friend, then it's time to make plans with another friend--a non-smoking friend--for the first few weeks of quitting. The objective is to identify what you cognitively pair with smoking marijuana and develop a strategy to break away from that cue. Most strategies involve finding an alternative or replacement for those triggers, such as starting new hobbies that promote changing the current lifestyle that surrounds smoking marijuana.
Step 3
Set a quit date. Take out your calendar and pick a day to commit quitting completely, preferably within 30 days of developing your plan. Choose a day that's significant to you to help remember that date. Try avoiding the weekends and any other day of the week where marijuana might be more available such as when socializing with a particular group of friends.
Step 4
Prepare for your quit date. In the days before your quit date, make sure to get rid of the marijuana and associated paraphernalia. If you have smoking buddies, tell them that you're quitting. Let them know that it may take a couple of tries but you're committed to stop. You may be surprised when they offer supportive words and encouragement.
Step 5
Take control of relapse situations. Relapsing is not the end of your quit attempt. In fact, don't be surprised if it happens. Take out and review your plan: remind yourself why you wanted to quit in the first place and go over the original strategies. More importantly, identify what caused you to relapse and develop new or modify old strategies accordingly.
Tips and Warnings
- After countless times you've exposed your body to poisons, carcinogens and tar from marijuana smoke, your body will require a bit of time to adjust to normal. Quitting therefore may be uncomfortable, whether you're dealing with psychological or physical withdrawals, but keep in mind that the discomfort is temporary.
- A study in the journal "Addiction" found that the most common withdrawal symptoms associated with marijuana cessation were mostly affective and behavioral: mild irritability, nervousness, increased anger, depressed mood, craving, restlessness, sleep problems, strange dreams and decreased appetite. The most common physical symptom reported was headaches. Quitting marijuana may therefore produce temporary symptoms of withdrawal ranging from mild to severe.
References
- "Journal of Substance Abuse Treatment"; A Randomized Controlled Trial of Brief-cognitive Behavioral Interventions for Cannabis Use Disorder; Jan Copeland, Wendy Swift, Roger Roffman, Robert Stephens; September 2001
- Beck Institute: About Cognitive Therapy
- "Addiction"; Marijuana Withdrawal Among Adults Seeking Treatment for Marijuana Dependence; Alan J. Budney, Pamela L. Novy, John R. Hughes; September 1999
- California Smokers' Helpline: Take Control Guide
- UNODC: World Drug Report 2010
