How to Quit Marijuana: 10 Simple Steps

Many people use marijuana for medical or recreational purposes. While cannabis is much less addictive than other drugs, over time it can overstimulate the nervous system and lead to dependence and unpleasant consequences. Whether you have developed a dependency or need to quit marijuana for a special occasion, taking breaks and cutting back is beneficial for your body and mental health.

Step 1: Make a Firm Decision to Quit Marijuana

Honestly assess your situation and level of dependence by figuring out how much and how often you smoke, vape, or consume cannabis. This will help you make a clear decision to stop. If you’re unsure about your habit and think you’re not overusing, it will be harder to quit. It’s easy to underestimate your own level of dependence. Ask a friend or family member about your cannabis use. Surrounding yourself with supportive people will make it much easier to succeed.

Step 2: Consult a Doctor

If you’ve decided to quit marijuana, it may be helpful to visit a healthcare professional. Schedule an appointment with your doctor or another medical provider to discuss your decision and get support. If cannabis is frowned upon in your country, it may be wiser not to mention your use directly. Instead, focus on your health and get standard check-ups. Ask your doctor to recommend vitamins or supplements to help you feel better during the process.

Step 3: Create a Treatment Plan

Choose a treatment approach that works best for you. You might want to get more active with sports or attend therapy sessions. Maybe it’s time to take a vacation and break out of your routine by visiting a wellness resort. To prevent relapse, keep yourself busy with interesting and healthy activities. Combining self-care with a new hobby can be the best way to break the marijuana habit.

Step 4: Rely on Your Loved Ones

Overcoming a habit requires strong support from those close to you. Good friends and family can help you get through tough times when you’re tempted to use marijuana again. Ask your loved ones for support. They can help you avoid relapse and fill your free time with fun, cannabis-free activities.

Step 5: Remove Temptation

It’s important to eliminate anything that might tempt you to use again. Put away all your devices and get rid of any leftover marijuana. You can throw it away or give it to friends, but never sell it, as that’s illegal even in places where marijuana is legal. By removing all temptations, you’ll reach your goal faster. If you grow marijuana, now is the time to switch to tomatoes or peppers—this way, you keep your hobby without the risk of relapse after harvest. Don’t dwell on the money spent or missed opportunities; focus on your health and your goal.

Step 6: Avoid Harmful Company

Try to avoid social situations that usually lead to cannabis use. Stay away from places and people who might trigger you to use again. Spend time with friends who don’t use marijuana, or ask others not to use it around you.

Step 7: Take Up a Hobby

Find a new interest. Chances are, you have other hobbies and activities besides using marijuana. Consider spending more time on these or learning something new. This can help push thoughts of cannabis out of your mind.

Step 8: Recognize and Manage Withdrawal Symptoms

When you quit marijuana, withdrawal symptoms are common. Identifying any symptoms you have can help you manage them effectively and reduce the risk of relapse. Marijuana withdrawal symptoms include irritability, laziness, depression, insomnia or anxiety, fatigue, decreased appetite, and weight loss. Secondary symptoms may include stomach pain, sweating, tremors, fever, chills, and headaches. You can manage withdrawal symptoms through various methods, including gradually reducing your use or using medications (like diuretics) to help your body clear cannabinoids faster.

Step 9: Seek Help if You Relapse

If you relapse, immediately tell someone you trust. This will help ensure you don’t use again or give up on your goal. Loved ones can support you during tough times and boost your confidence in your ability to quit.

Step 10: Know the Risks and Consequences of Marijuana Use

Educate yourself and strive for personal growth. There are many misconceptions about marijuana. Learning the facts about its use can help you better understand your dependence and stick to your treatment plan. Despite its popularity as “the most common drug,” marijuana is illegal in most countries. Possessing and using it is against the law, so by quitting cannabis, you’re also staying on the right side of the law.

Dependence is real. Many believe cannabis isn’t addictive like hard drugs, but recent studies show that 1 in 11 users becomes dependent on marijuana. These individuals often report lower life satisfaction, poorer mental and physical health, less success in school and work, and more relationship problems. There are exceptions, but this is the general trend.