Which questions help with a self-assessment?

Self-assessment of cannabis use works through honest questions. They show whether your use still falls within your own limits or whether it has consequences you can no longer simply overlook. This article presents a set of questions covering amount, control, everyday life, health and environment. It does not replace counselling. It does, however, help you to classify your own situation better.

How to use the question set

The questions come from this guide and loosely follow the features that drugcom names for dependence. Answer each question with yes or no and jot down briefly what you were thinking of. Look at the last twelve months as a whole. One outlier says little; a pattern says a lot.

Honesty towards yourself is important. Nobody has to show the answers. They are there to give you a clear view, and it is worth being honest for that reason.

Questions about amount and frequency

Amount and frequency are the first pointer. They show whether use has become regular and whether it is expanding.

• Do you use more often than before?
• Do you need more to feel the way you used to?
• Do you use more often alone than in company?
• Do you plan your day around your next use?

If you answer yes to several of these questions, a closer look is worthwhile. The use diary helps to check the answers. The method is explained in Does a use diary help with self-control?

Questions about control

Control means that you decide when and how much you use. These questions show whether this still works.

• Have you already resolved to use less and not managed it?
• Do you use for longer or more than you intended?
• Do you find it difficult to take a break?

These points are closely linked to loss of control. More on this is explained in the article What does loss of control in cannabis use mean?

Questions about everyday life

Use often shows in everyday life before it becomes obvious. Check whether duties are still reliably carried out and whether hobbies and appointments still hold.

• Is your performance suffering at school, in training, at university or at work?
• Have you forgotten appointments or left tasks undone because you were using?
• Do you drive a car or ride a bike after using?
• Have you given up hobbies or sport?

The question about driving is especially important. Under section 24a(1a) of the Road Traffic Act (StVG), anyone who drives a motor vehicle with 3.5 ng/ml or more of THC in their blood serum commits a regulatory offence. In that case, a driving ban generally has to be imposed (section 25(1) StVG). More on possible consequences is in the article Can cannabis use put your job at risk?

Questions about health and mood

Body and psyche often react early to changed use. Pay attention to sleep, concentration and mood, especially over a longer period.

• Are you sleeping worse since you have been using regularly?
• Is learning or concentrating harder for you?
• Do you feel irritable, low or anxious more often?

The BIÖG describes that the young brain is in an important developmental phase and that use can affect it. Questions about health therefore also belong in an honest self-assessment. An example on concentration is explained in Does cannabis affect concentration when learning?

Questions about the environment

The environment often recognises changes before you do. Ask yourself whether others have raised your use with you and whether you hide it.

• Has anyone spoken to you about your use in recent months?
• Do you hide your use from people who matter to you?
• Are there conflicts in family or partnership that have to do with use?

Hiding can be a warning sign: cannabispraevention.de lists lies or excuses to conceal use among the warning signs. The background is explained in Why do people hide their use?

Questions about your motivation

Why do you use? This question sounds simple, but it is often the most important point. People use out of curiosity, in company, to switch off or to dampen feelings. Anyone who knows their own motivation can better decide whether use still fits their goals.

• Do you use to avoid feeling something unpleasant?
• Do you use more often when you are alone?
• Would you like to change your use, even if nobody asks you to?

The article Why do I use cannabis, and how do I check that? goes deeper into these questions. Honest answers also help to recognise triggers.

Questions about feelings and habits

Feelings such as boredom, pressure or restlessness are common triggers. Ask yourself whether in such moments you reach for cannabis automatically or try other ways. Automatic sequences are a sign that a habit has become entrenched.

• Do you reach for cannabis without a conscious decision?
• Do you have alternatives when you are stressed?

Recognising a habit is an important step. The article How do you recognise a habit in cannabis use? shows what it can be based on.

A cross-check helps: ask a trusted person to read your answers and say whether they see the same patterns. Often an outside view adds what you overlook yourself. Their assessment is yours to weigh, and it is still worth hearing as a pointer.

How to evaluate your answers

Count your yes answers in each area. A single yes is a reason to reflect and settles nothing. If yes answers cluster in several areas, a conversation with a specialist service is the next sensible step.

The article How can you tell for yourself whether you are dependent? places the questions in a wider context. The drugcom Cannabis-Check also offers a self-test with evaluation.

Repeat the questions and compare

The questions do not judge you. They are a mirror that helps to put your use into words. Many people notice while answering that they had only roughly in mind what they now see written down. Writing itself often clarifies a good deal, even before a conversation takes place.

Repeat the question set after a few weeks, for example after a break or after a change in everyday life. Note the date and the answers, so that you can compare them. Then you can see whether the answers shift and in which direction.

Plan a quiet moment for the evaluation. First read the answers without judgement and note what stands out. Only then should you classify them.

What you can do with the answers

Write a short summary: which areas stand out, and what do you want to change? From this you can derive a small, realistic step, such as a week with less use or a conversation with a trusted person.

If you are unsure, bring your answers to counselling. The professional can discuss with you what they mean. How to find a suitable service is described in the article How do I find an addiction counselling service near me?