Can you quit cannabis without help?

Yes, that does happen. DigiSucht writes that most people either stop at trying it or stop by themselves after a while of experimenting. With frequent use and dependence, the picture is different: drugcom describes psychological dependence as stubborn. Whether quitting on your own is realistic for you is something you should assess honestly.

When quitting on your own is realistic

There is no fixed threshold. For an assessment, drugcom explains that dependence shows up as a cluster of features. At least two of 11 criteria within 12 months count as a substance use disorder. The more criteria apply, the more severe it is. The article How can I recognise cannabis dependence? describes it. If several criteria apply, support is the obvious next step.

Clear motives help you stick with it. If you want to improve your concentration or secure a training place, for example, you have a tangible reason. If housemates or friends continue to use, it can help to reshape habits, for example by planning meetings at other times or in other places.

When support becomes necessary

There are situations in which quitting on your own becomes difficult. This is the case when withdrawal symptoms are so strong that you can hardly sleep or work. Repeated attempts that keep failing are also a sign. Anyone who is also dealing with anxiety, low mood or other psychological strain should pay close attention too.

• The discomfort when pausing is strong or lasts longer than expected.
• You have already tried to stop several times without success.
• Psychological strain is increasing, or use mainly serves to calm you down.
• You already used cannabis regularly as a teenager.

One warning is important. The longer and more often someone uses cannabis, and the younger they are, the greater the health risk, according to cannabispraevention.de. Anyone who hears voices, has strong persecutory thoughts or no longer feels safe should seek medical help immediately.

How to prepare a quit on your own

Anyone who wants to stop alone needs a plan. It starts with a date or a clear period in which you do not use. It also helps to know your triggers and to prepare alternatives for moments when the craving is strong. A walk, a call to a trusted person or a fixed task in the evening can serve as such alternatives.

Also note how you feel in the first days. Mood and sleep can fluctuate during this phase: drugcom names sleep problems and depression among the withdrawal symptoms. Notes make it easier to see later what helped you. The article How do I find the motivation to stop cannabis? addresses how to carry your resolve through the difficult days.

Withdrawal at home: what to watch for

According to drugcom, withdrawal symptoms are unpleasant but as a rule do not pose a serious threat to health. Typical symptoms are nervousness, restlessness, sleep problems and reduced appetite. They usually begin 24 to 48 hours after the last use and generally last up to one week, at most up to 14 days. Another drugcom article gives three to four weeks until they largely subside. The article What are the symptoms of cannabis withdrawal? describes the symptoms in more detail.

If symptoms become severe, a doctor is the right contact. If there are signs of depression, suicidal thoughts or severe panic, talking to a doctor is urgently needed. Even if you are using other substances at the same time, seek support before you attempt withdrawal on your own.

When talking to a counsellor helps

DigiSucht offers addiction counselling for cannabis online, according to its own information anonymous and free of charge. There you can discuss your plan and put setbacks into perspective. Other routes exist for acute emergencies.

The article Can you get through cannabis withdrawal at home? shows which conditions help with this and when another form of support is a better fit.

Securing the quit in everyday life

Structure can help in everyday life. If you have regularly used cannabis in the evenings, you need a fixed replacement for that time, such as a series, exercise or a phone call with a trusted person. It is important that the replacement is ready before the craving arrives.

Places and objects also play a role. An ashtray, a pipe or a fixed spot on the balcony can quickly remind you of the old routine. It can help to remove such things or to change them.

Sleep, eating and exercise are worth watching in the first weeks, because sleep problems and restlessness are among the withdrawal symptoms. Small routines such as fixed bedtimes or regular meals can provide support. A small study reported by drugcom (79 participants) found that among people trying to quit, those who exercised had better brain performance than those without exercise.

Finally, an emergency plan helps. Note down a person you can call and a place you can turn to when things get difficult. That way you do not have to work out in a crisis whom to ask.

What you can do now

1. Honestly check whether you show signs of severe dependence.
2. Set a date and write down your reasons for quitting.
3. Plan alternatives for situations in which the craving is especially strong.
4. Arrange a conversation with a counselling service if you are unsure or if relapses are piling up.

Quitting without help is possible. What matters is that you take warning signs seriously and get support as soon as it becomes necessary. Further information is in the section Help and counselling.