How do you recognise a habit with cannabis use?
You recognise a habit by the fact that use is linked to certain situations and happens almost automatically: after work, before sleep, or when boredom or anger arise. Whether it has become a dependence cannot be judged by the amount. What matters is how strongly use shapes your everyday life and whether it continues despite problems.
What a habit with cannabis involves
Habit here means that you use regularly in the same situations, without deciding each time consciously. Typical are fixed times, rituals and places. Whether this becomes a problem depends on the consequences. A habit does show, however, that cannabis has become a fixed part of your routine, and that is worth checking.
Signs in everyday life
Watch for the following patterns. They are good questions to ask yourself, and they only point in a direction:
- You reach for cannabis as soon as you feel stress, boredom or anger.
- You plan your day around your next use.
- You feel that you no longer really have your use under control.
- You keep using even though friendships, family or obligations suffer as a result.
The list does not replace a conversation. If you recognise yourself in several points, that is a reason to look more closely.
Why the amount alone does not decide
Many people ask first about the amount or the frequency. However, drugcom writes that amount and frequency play no decisive role in the question of dependence. What matters more is whether use already has negative consequences. That is why use on only a few days a month can be problematic if it strains relationships or plans. Conversely, a high amount does not automatically mean that you are dependent.
When is it considered dependence?
According to drugcom, the substance use disorder is considered met if at least two of eleven criteria apply within twelve months. One of these criteria concerns the social environment: you keep using even though the use repeatedly leads to difficulties in dealing with other people. The Swiss specialist service Sucht Schweiz describes psychological dependence mainly as a strong craving for cannabis. According to the prevention site cannabispraevention.de, roughly one in eight people who use cannabis become dependent. According to drugcom, psychological dependence can develop with lasting use.
What withdrawal means
If you stop, withdrawal symptoms can occur. According to drugcom, they usually begin 24 to 48 hours after the last use. Symptoms vary greatly from person to person, and the complaints named include sleep problems and strange dreams. According to this FAQ, they generally last up to a week, and at most up to 14 days. Another drugcom top topic gives three to four weeks. Anyone who wants to stop can plan this with a counselling service or a doctor's practice.
Common misunderstandings
- "Only people who use daily are dependent." According to drugcom, frequency alone does not decide it.
- "If I only use at weekends, I have no problem." Here too, the consequences of use count for more than the rhythm.
- "I'll wait until everything falls apart." According to drugcom, problematic use usually begins earlier than dependence.
How to check yourself
The cannabis check from drugcom asks about your use over the last twelve months, including whether you had the impression that you no longer had your use under control. It does not replace a diagnosis. It does help you order your thoughts. Afterwards, write down which situations trigger your use. This helps in a conversation with a counselling service. More questions are in the article on questions for self-assessment.
What you can do now
- For one to two weeks, note when and why you use. An instruction is in the article on the use diary.
- Set days without cannabis and observe what happens on those days.
- Talk to a trusted person about the patterns you see.
- If you are unsure, contact the Sucht & Drogen Hotline on 01806 313031 (charged, with a fee per call) or a local addiction counselling centre.
A habit is a signal
A habit is no personal failure. It can show that cannabis has a function in your everyday life, for example for switching off after a hard day. So ask yourself which needs the use meets, and whether there are other ways to meet them. You can examine your motives more closely in the article on your own motives. The question about habit is therefore the start of an honest self-assessment, and the process continues from there.
The overview of all topics in this area is in the prevention and youth protection category.
Frequently asked questions
How do I recognise a habit with cannabis use?
A habit shows when you use in the same situations over and over, for example after work or when bored. The use often happens without a conscious decision. If you notice that you plan your use or can no longer control it, it is worth taking a closer look.
When is it considered cannabis dependence?
According to drugcom, the substance use disorder is considered met if at least two of eleven criteria apply within twelve months. These include, for example, a strong craving, loss of control and continued use despite social problems. A specialist can make the assessment more precisely in a conversation.
Does a break from use help?
A break shows you how strong the craving is and what consequences the use has. According to drugcom, withdrawal symptoms usually begin 24 to 48 hours after the last use and generally last up to a week. If the break is hard, a counselling service is the right place to plan the attempt.