What should I do if I use cannabis because of stress?
People who use cannabis to cope with stress are usually looking for quick relief: a calmer mind, less pressure, an evening that feels more bearable. That is understandable. Cannabis does not address the cause of the stress, however, and over time the use itself can become a burden. The first step is to recognise the triggers and find alternatives.
Why stress and use are linked
Stress is a normal reaction of the body to pressure, for example from work, school, money, relationships or expectations. Anyone who regularly reaches for cannabis then learns that using it brings short-term relief. This pattern often forms without being noticed. Over time, a link develops between certain situations and using.
Long-term use can lead to psychological dependence. This means the urge for cannabis stays strong even when there is no real reason for it. That is why a close look at the triggers is worthwhile.
Recognising triggers
A trigger is the situation, time of day or mood that sparks the urge for cannabis. Often these are recurring moments: the end of the working day, an argument with a partner, the night before an exam or the feeling of being overwhelmed by everything. Once you know these moments, you can work on them in a targeted way.
- Which time of day is particularly difficult?
- What feelings do you bring into the situation: anger, worry, loneliness or exhaustion?
- Who are you with when the urge appears?
- What happened immediately beforehand?
A use diary can help with this. Note the date, time, mood and situation for two weeks. The article Does a use diary help when quitting cannabis? explains this in more detail.
Finding alternatives to using
Once you know a trigger, you can think of an alternative. An alternative can be simple, but it has to be doable in that moment. Helpful are actions that take you out of the stress, physically or mentally.
- A short walk outside, even if it is only around the block
- A phone call with someone you trust
- A fixed break with water, tea or a meal
- Breathing exercises or a notebook in which you write down your worries
- Sport or a task that keeps you focused
Plan the alternative in advance. If you only look for one at the moment the urge hits, you often fall back on the familiar. Pick one alternative for each of your three most frequent triggers.
Addressing the stress at its root
Alternatives help in the moment, but anyone who wants lasting relief also has to look at the cause. Is there a task that overwhelms you permanently? A conflict that keeps simmering? Lack of sleep that makes the strain worse? Such issues are often easier to tackle with support than alone.
If you notice that stress and use reinforce each other, counselling can help you look at both together. The article Is there counselling for cannabis and mental health problems? shows places you can turn to.
When to seek support
There are situations in which self-help is no longer enough. This includes when you have tried several times to change your use without success. You should also get help if your use is burdening you at school, at work or in relationships. If stress and use together trigger strong anxiety or low mood, this needs a medical check-up.
If you have suicidal thoughts or are in an acute crisis, call the emergency number 112. Talking to a trusted person or the Telefonseelsorge (German telephone crisis line) are further ways to get support immediately. For questions about use, the Sucht & Drogen Hotline is available on 01806 313031 (20 cents per call, according to the federal drug commissioner). According to the provider, DigiSucht is free of charge and can be anonymous on request. The Krisenchat is available to everyone under 25 and, according to the Drug Commissioner, is free of charge and confidential.
The body and stress: small adjustments
Stress shows up in the body: shallow breathing, tension, a racing heart or sleep problems. Small changes in everyday life can lower this tension. A breath with a longer exhale, a short stretch or a glass of water often help before the urge for cannabis becomes strong. Regular exercise and fixed sleeping times have a stabilising effect over the long term.
If sleep problems persist, raise them with your doctor. The article What help is there for sleep problems during withdrawal? shows ways you can use.
When work or study is the trigger
Sometimes the stress comes from work or training. It helps then to sort tasks and schedule breaks firmly. Talk to supervisors or teachers about being overloaded before the situation escalates. A workplace contact person or a counselling service can support you in this conversation. More on this is in the article What to do if cannabis puts your job or training at risk?.
Common misunderstandings about stress and cannabis
“Cannabis helps me better than anything else”
In the short term, using feels effective. The cause of the stress remains.
“I can stop at any time”
Anyone who believes this underestimates habits. A use diary shows how confident you can be about it.
“I have to get through stress alone”
Counselling and your GP practice are there for exactly such situations. You do not have to manage this alone.
When stress and use reinforce each other
Stress can trigger use, and use can in turn intensify the stress. This cycle is hard to break when you look at it only from the inside. Counselling helps to look at both sides together and to develop a plan that takes both the stress and the use into account.
A short weekly review helps. Write down which burdens occupied you, when you used and what felt good to you during the week. Once a few weeks have passed, it often becomes clear which connection is the strongest.
What you can do now
- Keep a trigger diary for two weeks.
- Choose one specific alternative for each of your most frequent triggers.
- Build a fixed break into your everyday routine, for example at the end of the working day.
- Talk to a counselling service if stress and use grow together.
You can find an overview of services under Help and counselling. If your use already feels like a fixed habit, the article How do I recognise cannabis dependence? helps you classify it.
Frequently asked questions
Does cannabis really help against stress?
Cannabis can offer short-term relief. According to DigiSucht, for some people cannabis use takes over the role of coping with unpleasant feelings such as boredom, fear or trouble falling asleep. It does not resolve the cause of the stress. Anyone who uses regularly risks the use becoming an established habit. With long-term use, psychological dependence can develop.
What alternatives to using are there for stress?
Short walks, a phone call with someone you trust, fixed breaks, sport or breathing exercises can help. It is important to plan the alternative in advance so that you actually carry it out when the urge arises. Try out what works for you and adjust it.
When should I talk to a doctor about my use?
Talk to a doctor if your use becomes regular, if it burdens you, or if anxiety, sleep problems or low moods are added. There you can also clarify whether treatment makes sense. In an acute danger, call the emergency number 112.