How do I stay stable after withdrawal?

Staying stable after cannabis withdrawal means above all not being alone and planning the first weeks well. For many people, physical withdrawal is over after a few days to weeks, but the change in everyday life takes longer. Those who work with a fixed structure, a contact person and honesty with themselves have better chances of keeping going.

Why the time after withdrawal can be difficult

Withdrawal is not the whole problem. After the complaints, the replacement for habits linked to use is often missing, such as evenings with friends or reaching for a joint in stressful situations. Sleep and concentration also need time to recover.

Those who stop also sometimes notice only after weeks how strongly use has shaped everyday life. This is normal and a reason to seek support.

Consumption diary as an anchor

A consumption diary helps you see your behaviour consciously. In it you note the frequency, amount and duration of use, and the thoughts and feelings connected with it. According to its own description, the online counselling service DigiSucht also offers a consumption diary, a motivation scale, a tool on risk situations and control strategies, and a personal emergency kit for critical situations.

The offer Quit the Shit works with a consumption diary kept over four weeks, and according to the programme page it is free of charge. You decide yourself whether you want to cut down or stop. The article Does a consumption diary help when stopping cannabis? explains the method in more detail.

Support and a contact person

Stability often comes from exchange. Quit the Shit describes itself as an information and counselling service for people looking for professional help. Participation is anonymous. If you decide to take up support, note which topics concern you most after withdrawal, and bring them into the exchange. For a phone call, the Sucht & Drogen Hotline can be reached on 01806 313031 and, according to the federal drug commissioner, costs 20 cents per call.

Lass das Gras offers, according to its home page, an individual counselling programme over 90 days with a personal counsellor. Participation is free of charge. The number of free places can change daily, according to the provider. The article What is the online programme Lass das Gras? describes how the programme is structured.

Health and recovery

The body needs time. A study reported by drugcom, involving 88 participants aged 16 to 25, found that memory already improved in the week after the last use. According to drugcom, it remains unclear how lasting these changes are. According to Sucht Schweiz, impairments of memory and concentration in heavy long-term users largely recede when use stops. Another study reported by drugcom suggests that exercise supports the recovery of brain performance in people who want to stop. It comprised 79 participants over three weeks and is fairly small. The results therefore point in a direction but do not prove it.

Pay attention to sleep, regular meals and exercise. These basics help you cope better with stress, which could otherwise lead to use.

Dealing with relapses

A relapse does not mean that everything is lost. What matters is that you do not sink into shame afterwards. Note what happened before, who was there and which feelings accompanied you. This knowledge helps you the next time. The article What to do after a relapse with cannabis? shows the first steps.

Prevention: recognising triggers

Stress, boredom, sleep problems and certain people or places can trigger the urge to use cannabis. Know your triggers and set a plan for each one. A plan can be a call to a trusted person, a walk or another fixed habit. If the strain is heavy, a counselling centre helps.

When to get help straight away

If you feel severely low, have suicidal thoughts or are confused, get help straight away, via the emergency number, your practice or a crisis service near you. Do not wait until it improves by itself.

Structuring everyday life

After withdrawal, a gap in the daily routine often opens up. Plan fixed times for work or school, for exercise, for meals and for friends. Fixed times give support, especially in the evenings when use used to be part of the routine. Write down two or three alternatives for those evenings, such as a walk, a phone call or a hobby.

Also pay attention to things that burden you in the early period, such as debts, arguments or appointments you keep postponing. A counselling centre can help you sort these topics out. There is a separate article on work and training: What to do if cannabis is putting your job or training at risk?

Your next steps

1. Start a consumption diary and keep it for at least four weeks.
2. Find a contact person or support for the first few months.
3. Plan fixed alternatives for your personal triggers.

An overview of all offers is on the page Help and counselling.