What should you do if stopping keeps failing?

If you have already tried several times to stop using cannabis and keep ending up using again, you often wonder what is going wrong. Repeated attempts do not show that you have failed. A new attempt can help if it builds on a review of the previous attempts, a concrete plan for typical triggers and professional support. This article shows how to prepare for it and when counselling makes sense.

Take a relapse seriously without giving up

A relapse does not mean that everything was in vain. It tells you in which situation you become vulnerable, and you can use this information for your next attempt. At the same time, it should not be played down: according to cannabispraevention.de, cannabis can cause psychological and physical dependence, and psychological dependence in particular can become very strong. The urge to use is then overpowering.

Why attempts can fail

An attempt without a plan leaves everyday life unchanged. The same triggers come up again, such as the end of the working day, arguments or boredom, and the old routine takes over. Your circle of friends can also make it harder: if you keep sitting in groups where people use, you face the same decision again and again. The influence of the environment is described in the article "How does your circle of friends affect your own use?" On top of that comes withdrawal itself, which many people find stressful.

Planning the next attempt more carefully

Before you start a new attempt, an analysis is worthwhile. Write down when you have used so far, what happened beforehand and how you felt. Recurring patterns are the most important clue for your plan.

• Name the triggers: note the place, time, mood and people involved.
• Set an alternative for each situation that you can put into practice straight away.
• Tell the people around you and ask for support.
• Set a date and record your progress in a diary.

The method is explained in the article Does a use diary help with self-control?.

Dealing with withdrawal symptoms

During a break, complaints can occur, such as irritability, nervousness, restlessness or sleep problems. According to the drugcom FAQ, they usually begin 24 to 48 hours after the last use and generally last up to a week, and at most up to 14 days. Another drugcom top topic gives three to four weeks until physical withdrawal is over, and describes it as unpleasant, but without the danger that comes with alcohol or opioid withdrawal. Psychological dependence can last longer. If the complaints are severe or last a long time, a doctor should look at them. More on sleep and use is in the article Does cannabis disrupt sleep?.

When repeated failure is a warning sign

If you have made several attempts with a good plan and they do not last, that is a sign to get support. According to drugcom, unsuccessful attempts to stop or reduce use are among the criteria for dependence. If at least two of eleven criteria are present within twelve months, the substance use disorder is considered met. The list does not replace a diagnosis; it helps with a first assessment.

An overview of the signs is given in the article When does professional help for cannabis use make sense?. The article What does loss of control over use mean? also explains how to recognise this pattern.

Finding support

An addiction counselling centre supports people who want to change their use. There, the plan can be gone through together. How to find a centre nearby is shown in the article How do I find an addiction counselling service near me?. By phone, you can reach the Sucht & Drogen Hotline on 01806 313031 (daily 8:00 to 24:00, charged, with a fee per call). According to the portal, the chat counselling on drugcom.de is anonymous and free of charge. Self-help can also be a form of support, and more on this is in the article What self-help options exist for people who use cannabis?.

Reviewing relapses calmly

After a relapse, a calm review is worthwhile. Ask yourself what happened immediately before, how you felt and which decision led you to use. Note the answers in three keywords so that you can find them again later. A trigger can be changed, for example a route, a meeting or a time of day.

What you can do now

In three sentences, write down your last attempt: what worked, what did not, and what was the trigger? Your next plan comes from this. Also plan for one person you can call in difficult moments. If you are unsure whether you can still control your use, use the self-test in the article How can you tell for yourself whether you are dependent?. It does not replace a diagnosis. The article How do I deal with feelings of guilt about my use? covers guilt after a relapse. The Deutsche Hauptstelle für Suchtfragen also offers information on cannabis and support services.