How often does quitting cannabis work without help?

How often quitting cannabis succeeds can only be roughly estimated from the existing studies. The sources read for this article give no success rate for quitting without help. A small study described by drugcom shows relapses already on the first day of withdrawal. Anyone who wants to stop without support therefore plans the first days deliberately.

What a study of 55 participants shows

The results come from a study of 55 people with cannabis dependence who wanted to quit without professional support. Already on the first day of withdrawal, almost half of the participants with sleep problems relapsed. Among participants without sleep problems, the figure was 24 percent. Drugcom names sleep problems as a risk factor for resuming use.

Group	Relapse on the first day of withdrawal
With sleep problems	almost half
Without sleep problems	24 percent

A study of 55 people is, however, small. It describes the group that took part and the course of the first days. It says little that is binding about all people who use cannabis. For this reason, always read research figures together with the year, the number of participants and the research question.

Why the first days are so hard

According to the drugcom FAQ, withdrawal symptoms usually begin 24 to 48 hours after the last use. Typical symptoms are sleep problems and disturbing dreams. How strong the complaints are varies greatly from person to person. This belongs to the body adjusting and is not proof that quitting has failed.

Because the symptoms vary so much, a plan helps. Anyone who knows which times may be difficult can prepare countermeasures. These include fixed sleep times, exercise during the day and people who can be called on difficult evenings.

What can make quitting easier

Several studies offer clues about what supports the process. According to drugcom, a study of 88 participants aged 16 to 25 shows that memory performance improved already in the week after the last use. The report leaves open how lasting these changes are. Another small study with 79 participants, 37 of whom used cannabis weekly, reports over three weeks that physically active participants showed better brain performance.

For everyday life, this mainly means keeping steps small and concrete:

• Note for one to two weeks when, how much and in which situation you use.
• Name one person who will check in and whom you can honestly tell.
• Plan other activities for the times when you used to consume.
• Pay attention to sleep and exercise, because sleep problems were linked to relapses in the study.
• Remove things from the home that invite use.

Common misunderstandings

A widespread belief is that one relapse ruins everything. A relapse shows which situation was too strong and so provides the plan for the next attempt.

The amount is not a reliable yardstick either. According to drugcom, what matters most is whether negative consequences have already occurred. The amount or frequency of use matters less. Anyone who checks their own limits as honestly as possible will notice sooner when support is needed.

When help makes sense

According to drugcom, dependence is present when at least two criteria apply within 12 months. Problematic use usually begins earlier, before dependence develops. If you no longer have control over your use, if school, work or relationships are suffering, or if you have failed several times, counselling is a sensible step. You can find the self-test in the cannabis check; information on the signs is in the article on cannabis dependence.

Where to find support

The Sucht & Drogen Hotline can be reached on 01806 313031; opening times and costs are listed at sucht-und-drogen-hotline.de. For in-person counselling, the DHS Suchthilfeverzeichnis (addiction help directory) lets you search by postcode or place. The guide to the addiction counselling service explains how to find a suitable service and what to expect at the first appointment.

If physical complaints during withdrawal are severe, a medical check-up is part of the process. GP practices can help to classify the symptoms.

Prevention: acting early pays off

With long-term use, according to drugcom, a psychological dependence can develop. It shows mainly as a strong craving for cannabis. Anyone who looks at their use early can seek counselling early.

A plan for the first seven days

Anyone who approaches the first days with a plan has an advantage over spontaneous attempts. A plan does not have to be perfect. It should help you in the moments when use would otherwise happen automatically.

1. Day one: decide which situations are the most difficult, and think of a different action for each one.
2. Days two to four: pay particular attention to sleep, because sleep problems were linked to early relapses in the study.
3. Days five to seven: review which situations you managed well, and note what helped you.

If you relapse during this week, the plan has not failed. It shows you which part needs adjusting. Write down what happened beforehand, and think about how you could handle the situation differently next time.

A person who asks how you are and does not judge you is also helpful. If there is nobody in your circle, counselling is the right place to find that support.

What you can do now

Set yourself a goal for the next seven days and write down which situations trigger your use. Talk to someone you trust and arrange an appointment with an addiction counselling service. If quitting fails repeatedly, that is a reason to seek counselling. It does not mean everything was in vain. Points of contact are local addiction counselling, the Sucht & Drogen Hotline and GPs.