How can you tell for yourself whether you are dependent?

According to drugcom, dependence is present when at least two of eleven features apply within twelve months, such as using more often or longer than planned, and unsuccessful attempts to stop. A self-test helps to make this pattern visible. A medical diagnosis remains with a doctor, while a self-test shows whether a conversation with a specialist service is worthwhile. This article takes you step by step through the self-assessment.

What dependence means with cannabis

With cannabis, people usually speak of psychological dependence. According to drugcom, it can develop with continued use. Among the features drugcom names are strong cravings, more frequent or longer use than planned, and a great deal of time spent obtaining cannabis, using it and recovering from its effects.

How often dependence occurs is shown by a figure from the BIÖG: roughly one in eight people who use cannabis becomes dependent. This does not mean that you are affected. It does show, however, that use carries a risk that should not be underestimated.

Step 1: record your own use honestly

The first step is a sober look at frequency and amount. Write down for two weeks when you use, how much and in which situation. A use diary helps, because memories are often inaccurate. The article Does a use diary help with self-control? shows the method in detail.

Pay particular attention to situations in which you use even though you had resolved otherwise. Note what happened beforehand: stress, boredom, conflict or loneliness. These triggers matter later when you look for alternatives.

Step 2: answer questions about control

A self-test works with questions aimed at control, consequences and habit. Answer them honestly and with the last twelve months in mind. Several yes answers are a signal that a conversation is worthwhile. A single answer, by contrast, is not enough for a verdict.

• Do you use more or for longer than you planned?
• Have you tried several times to stop and not managed it?
• Do you think often about your next use?
• Do you neglect duties, hobbies or friendships because of use?
• Do you keep using even though the problems are clear to you, for example at work or for your health?

Step 3: use a self-test

drugcom offers the Cannabis-Check as a self-test. It asks questions about your use with periods from seven days to twelve months and at the end gives feedback with recommendations. On the page “Am I dependent on cannabis?”, drugcom also poses eleven questions about the features, which serve as a self-check and give no diagnosis. Such tests are a first step and cannot take the place of counselling. The evaluation shows you which areas call for a closer look.

A result is a classification and cannot make a diagnosis. An inconspicuous result also does not rule out problems if you still feel strained. When in doubt, a conversation with an addiction counselling service is the safer route. More on online offers is in the article Which online tests can help with self-assessment?

Step 4: interpret the result

Results only help if you evaluate them. Ask yourself which situation strains you most and whether you have a plan to change it. Several yes answers from the question set or a clear pattern in the diary are a reason to seek help.

A conversation with a trusted person can help to check your own view. Sometimes friends or family notice changes earlier. The step to counselling is described in the article When is professional help for cannabis use worthwhile?

Typical thinking errors in self-assessment

Self-assessment involves typical thinking errors. Many people compare themselves with those who use far more and therefore feel safely in the green zone. This comparison says little about your own situation. What matters is how use changes your life, and how much others use is beside the point.

Another thinking error is the assumption that you could stop at any time. That may be true, until it is no longer true. It therefore helps to combine the test with a pause. If a pause is hard for you, that is important information.

Why a pause is revealing

A deliberate pause shows how firmly use is anchored in everyday life. During this time, pay attention to thoughts, habits and situations in which you would have used earlier. Write down how you feel, how you sleep and how appointments go. After the pause, a short review is worthwhile, which you compare with your first notes.

The pause does not test you. It is a tool to see your own situation. Anyone who notices strong restlessness, sleep problems or a lasting urge to use should take this seriously and seek advice. According to the drugcom FAQ, withdrawal symptoms usually occur 24 to 48 hours after the last use and generally last up to one week, at most up to 14 days. Another drugcom article names three to four weeks until they largely subside. The complaints vary considerably from person to person. Information on withdrawal feelings is in the article What to do when stopping keeps failing?

Looking at your goals also helps. Ask yourself what you would gain from less use or a pause, for example more sleep, better grades or more time for sport. These gains make change tangible and strengthen motivation when it becomes difficult.

What you can do after the test

• Contact an addiction counselling service and talk openly about your use.
• Reduce your use or take breaks and observe how you feel.
• Talk to a doctor about stress, sleep and mood.
• Note triggers and plan alternatives for these situations.

Anyone who notices that use is becoming uncontrolled should not wait. Help makes sense even when use does not yet determine your whole everyday life. How to find suitable services is explained in the article How do I find an addiction counselling service near me?

If you take the test together with a trusted person, make sure that you do not have to justify yourself. It is about your view of your own use. A person who listens can help you sharpen your answers without judging them.

Breaks during the test are also possible. If the questions overwhelm you, set them aside and come back later. At the end, it should be clear which question surprised you most and why.

When you should not help yourself alone

If you have several attempts behind you to reduce use and it does not succeed, a conversation with a specialist service is the right step. The same applies if use burdens school, work or relationships. The Deutsche Hauptstelle für Suchtfragen bundles information on cannabis and refers to support offers.

The article How can you recognise cannabis dependence? goes deeper into the signs. Anyone who wants to change their use seriously will find a starting point there that goes beyond the test.