How does the Quit the Shit online programme work?

Quit the Shit is an online programme that helps people change their cannabis use. It lasts four weeks by default. During this time you keep a consumption diary, work through exercises and receive personal feedback from an adviser once a week. According to the programme page, taking part is free and anonymous. This article explains the process step by step and what to watch for before you start.

Who the programme is designed for

Quit the Shit sees itself as an information and counselling service for people who use cannabis and are looking for professional help. Whether you want to cut down or stop completely is up to you. You do not have to be certain that you want to live without any cannabis. The exact requirements, including the minimum age, are listed on the programme page. Read them before you register, and if in doubt, ask the provider or a counselling centre.

The process step by step

The programme page describes seven stages. The most important ones at a glance:

1. Registration: you fill in a questionnaire about yourself and your use, which according to the programme page takes about 15 to 20 minutes.
2. Start: you choose a start date. A first one-to-one chat is recommended, for which you should plan 60 minutes. You can also start without a first chat.
3. Diary: you record your use and the circumstances around it. You have access for at least four weeks.
4. Exercises: counselling unlocks them for you as you progress.
5. Feedback: once a week you receive individual feedback on your diary and exercises.
6. Forum: registered participants exchange ideas in a protected area.
7. Closing: at the end, counselling invites you to another chat. It is about where you now stand and how things continue.

Keep the diary daily. Plan the tasks realistically, otherwise you quickly lose the thread. A fixed time of day helps you keep going even when motivation is lacking. By agreement with counselling, the programme can be extended by two weeks.

Registration and data protection

Before you register, read the privacy notice and the terms of participation. According to the programme page, your stored data is treated confidentially and deleted on request or at the latest six months after counselling ends. The counsellors are bound by professional confidentiality and, according to the programme, have the right to refuse to give evidence. If you are unsure, you can ask a counselling centre on site beforehand how it assesses the programme. The questions about data protection in online services are explained in the article How secure is data in online counselling?

According to the programme page, taking part is free. The article Is online addiction counselling for cannabis free? shows how free offers can be told apart from paid ones.

What you can take from the programme

The programme gives you most when you start with a clear concern. You might, for example, record the situations in which you use cannabis and work on how to shape those situations differently. The diary makes patterns visible. The method is explained in the article Does a consumption diary help when stopping cannabis? The programme page states explicitly that there is no guarantee of success and that you have to take an active part.

A goal that you can check is more helpful than a general resolution. Word it concretely, for example “no cannabis on three evenings a week”, and write it into the first task. That way you can see at the end of the week whether you managed it.

Motivation and setbacks

Setbacks can happen. It is worth continuing the programme anyway. What matters is what you learn from a setback: which situation led to it, which feelings were involved and which alternative you could have had. Note this in the diary and discuss it with your adviser. The article What to do after a relapse with cannabis? describes how to carry on after a relapse.

Talk about your plans outside the programme too. A trusted person who knows your goals can support you in everyday life. If you notice that the programme is more of a burden, breaks are allowed. A counselling service on site may then be the better route.

Common misunderstandings

A common mistake is: “If I quit the programme, it was all for nothing.” Taking part is voluntary, and you can drop out at any time. The programme nevertheless recommends the full four weeks, because use patterns do not change overnight. Even a short phase of self-observation provides information about your own use. A second misunderstanding is that a programme works by itself. It takes time and your own steps.

A third misunderstanding concerns withdrawal. Anyone who feels restless or irritable after stopping should not bear it alone. The article What withdrawal symptoms are there with cannabis? explains more.

Limits of the programme

According to the programme, the counselling in Quit the Shit cannot replace therapy or a longer personal counselling. If you notice withdrawal symptoms, experience strong mood swings or cannot stop use despite your intentions, speak to a doctor. Personal counselling also makes sense if you use other substances at the same time. More on withdrawal and dependence is in the article How do I recognise cannabis dependence?

Alternatives to Quit the Shit

If Quit the Shit does not suit you, there are other routes. Lass das Gras offers individual counselling over 90 days and, according to the provider, is free of charge. The number of free places can change daily, according to its home page. DigiSucht refers you to a responsible counselling centre after registration. Counselling centres on site can be found in the DHS addiction services directory. The basics on early use are explained in the article What are the consequences of starting cannabis use early?

A check before you start

1. Note how often and in which situations you use, over one week.
2. Formulate a goal that you can measure in days or weeks.
3. Decide who supports you when things get difficult.
4. Keep the number of a counselling centre ready. The article Where can I find an addiction counselling centre for cannabis? shows where to find one.

Next steps

Read the programme description and decide whether it fits your situation. If you are unsure, talk to a counselling centre beforehand. In parallel, you can take a cannabis check to roughly assess where you stand. The article Is there a reliable cannabis check for self-testing? puts such tests into context. An overview of help services is under Help and counselling.