Is there online self-help for people who use cannabis?

Yes, there is an online self-help programme with professional support for people who use cannabis. Quit the Shit is aimed at people who want to use less or stop altogether. It is listed on cannabispraevention.de among the online services of the BIÖG. The programme works with a consumption diary kept over four weeks, during which an adviser supports you individually. Online forums and groups also exist, and they differ widely in moderation and tone. Self-help online can make the first step easier, but in difficult situations it does not replace counselling or medical treatment.

What Quit the Shit offers in practice

The core of the programme is a consumption diary that you keep over four weeks. You decide yourself whether you want to cut down or stop completely. A member of the advice team accompanies you throughout, reads your diary and exercises, and gives you personal feedback once a week. By agreement with the advice team, the programme can be extended by two weeks. According to the programme, taking part is free and anonymous.

At the start, you fill in a questionnaire about yourself and your use when you register, which according to the programme page takes about 15 to 20 minutes. Then you choose a start date. An initial one-to-one chat with an adviser is recommended, for which you should allow 60 minutes. You can also join without an initial chat. The advice team unlocks special exercises for you as you progress, and a forum is open to registered participants. The article How does the Quit the Shit online programme work? describes the typical process.

How the diary works in everyday life

A consumption diary makes your own use visible. Note when you use cannabis, where you are, who you are with and what mood you are in. Also record what happened beforehand. After a few days you often notice patterns, for example use after work or before going to sleep.

At the start, set a specific goal, such as not using on two days a week. A clear goal can be checked in the diary. A general resolution such as “use less cannabis” is hard to measure. The article Does a consumption diary help when stopping cannabis? explains its benefits and limits in more detail.

Terms explained briefly

Self-help means that you work on your use yourself, supported by a programme, a group or people you trust. Counselling is a conversation with a professional who helps you assess your situation and plan the next steps with you. Treatment is medical or psychotherapeutic. In cases of dependence or mental health problems, it follows a diagnosis. The terms overlap, but they are different things.

A common misunderstanding is: “Anyone on a programme does not need counselling.” That is only true as long as your use stays under control. If cutting down does not succeed despite serious intentions, a conversation with a professional is the sensible next step.

Forums and groups: what to watch for

Online you will find forums where people talk about their use. Check whether there is moderation that reviews posts, and whether statements are backed by evidence or only describe personal experience. Personal experiences are valuable, but they do not replace information about risks. What went well for one person says little about how it will go for you. The Quit the Shit forum is a protected area that only registered participants and the advice team can use.

Do not disclose personal data in forums, such as your name, place of residence or employer. Also watch out for advertising. Under section 6 of the Cannabis Act (KCanG), advertising and any form of sponsorship for cannabis and for any cannabis association (Anbauvereinigung) is prohibited. If you come across sites that promote cannabis, treat what they say with caution.

Health: which risks you should know

Self-help works better when you know the risks. According to cannabispraevention.de, THC interferes with the maturation processes of the brain, and the risks of cannabis are particularly high for young people. According to drugcom, it is not conclusively clear whether the brain of young people recovers after stopping.

There is a statistical link between cannabis use and psychosis. However, according to cannabispraevention.de, this link does not prove that cannabis actually causes psychosis. If psychosis occurs in your family, or you notice warning signs such as strong mistrust, speak to a doctor as soon as possible. This applies whether or not you are currently using a programme. According to drugcom, dependence is present if at least two of the criteria apply within 12 months. Whether use has negative consequences counts for more than quantity and frequency.

When self-help is no longer enough

If you cannot cut down your use despite serious intentions, that is a sign you need more support. Typical signs are:

• Intentions do not hold for several weeks.
• You use more than you planned.
• You notice withdrawal symptoms or strong mood swings.
• You are also taking other substances or have mental health problems at the same time.

Counselling can support you when the diary alone is not enough. You do not yet have to answer the question of whether you want to cut down or stop in order to get help. The article Do you have to want to stop before going to counselling? describes how this works.

Starting early means looking early

Especially with young people, it is worth checking your own use early on, even if it seems harmless to you. Habits formed in youth often last a long time. The article What are the consequences of starting cannabis use early? explains the basics.

Before you start: checklist

1. Read the programme description and check whether it fits your goal.
2. Read the privacy notice and decide which details you will provide.
3. Schedule fixed times for the tasks, for example ten minutes in the evening.
4. Write down why you are doing the programme. Read this sentence when things get hard.
5. Decide who can support you in everyday life, and note the number of a counselling service near you.

Questions for a first counselling session

If you look for counselling after the programme, a list of questions helps. Ask how the adviser works with consumption goals and whether you can come without a fixed goal. Ask how long an appointment lasts, how often they take place and what they cost. An overview of costs is in the article What does cannabis counselling cost?

Also ask how confidential the conversations are and who keeps notes on them. The article How confidential is addiction counselling really? explains how professional confidentiality and data protection work in addiction counselling. An in-person conversation and a digital service differ in several respects that you can weigh up beforehand. The comparison is in the article Online counselling or an in-person service: what suits you?

What you can do now

• Read the data protection notice of the service before you take part.
• Keep the consumption diary for at least four weeks before you take stock.
• Use forums only with an eye on moderation and sources.
• Look for counselling if you do not reach your goal. You can find help via Where can I find an addiction counselling service for cannabis?