Can meditation replace marijuana use

Approach the cannabis exit the right way

Do more sport, do not eat so much unhealthy food, smoke less weed ... For many people, the new year starts with good intentions. But the weaker self - as is so often the case - over time gains the upper hand. Many underestimate the power of habit or overestimate its perseverance. Because will alone is usually not enough. But the good news is that there are powerful tricks that can help stop or reduce smoking weed.

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Same game every year. We start the new year motivated to the tips of our hair and armed with good intentions. Some say to themselves: “Now I finally want to smoke less weed. So soon. Why not today? Oh, today is bad. The day was so exhausting, I have to chill first. But I'll really stop soon. "

If this does not seem completely unfamiliar to you, you are not alone. Procrastination is an all too human phenomenon. We are good at making plans for our own future. Only when it comes to implementation is there often a lack of consistent action. But that's normal. Science even has a technical term for it: procrastination. Man is a procrastinator. This is especially true for cannabis lovers.

Cannabis addiction really does exist

Often, users only notice when they restrict smoking weed that it is not that easy. Because cannabis can be addictive. Some cannot imagine it or do not want to admit it. In the drugcom video, Patrick explains that he too initially underestimated the drug. “It's just grass,” he'd told himself earlier. “It's not chemical, it's not like heroin or cocaine. I always thought I was in control. ”When he wanted to stop smoking weed, the withdrawal symptoms came. His hands got sweaty, he could no longer sleep and he became aggressive. Then he had to admit that he was actually dependent.

Of course, this does not affect all cannabis users. Most of them have no problem stopping smoking weed when circumstances call for it. Often smoking weed becomes less important because other things come to the fore. However, some people do not want to forego the feeling that they have while smoking weed.

Many long-time stoners initially only consumed cannabis among friends. Over time, however, they smoke more and more often on their own and withdraw into their own four walls. As the fun factor decreases, smoking weed takes on more and more of the function of dealing with unpleasant feelings such as fear, difficulty falling asleep or other problems. But at some point it dawns on most of those affected that it cannot go on like this. Or as a former participant in the Quit the Shit exit program put it: "At some point I hated myself for not being able to quit for a few days."

Reduce or exit?

Once the decision has been made to want to change something, a goal must be defined that begins with the question: stop completely or reduce? For some consumers, reducing appears to be a good compromise in order to reduce the negative effects of consumption without having to forego the pleasant effects entirely. That can also work - if the appropriate self-control is in place.

Especially with long-term stoners, self-control is such a thing. Every consumption bears the risk of falling back into the old consumption pattern. In the Quit the Shit program, participants have the opportunity to try reducing things first. After a while, however, some of the participants realize that they cannot cope with it. Others have tried unsuccessful reductions before they register and want to use the program to finally get rid of weed.

As paradoxical as it sounds, getting out is often easier than reducing. Going down takes more willpower and discipline than stopping smoking altogether. Because the decision to stop smoking weed is only made once. When reducing, the decision to consume yes or no has to be made again and again.

If you still want to reduce, you should set yourself a clear and measurable goal. The goal of “I want to smoke less” doesn't help. How much is less Self-deception is preprogrammed. “I only want to smoke weed on special occasions,” is also too vague. Because if it is not clearly defined what a special occasion is, then every situation could become a special occasion. A goal, however, can be clearly measured, for example: "I only want to smoke a maximum of one joint on Fridays and Saturdays." The day and amount are clearly defined. So you can be proud if you've managed it for a week.

Prepare for difficult situations

Once the goal has been defined, consumers should not rely on their willpower alone. You should be aware that changes in behavior rarely happen overnight. It takes at least a couple of weeks for old habits to be half displaced and new ones to be put in their place. And even then, former stoners have to be careful again and again.

Even before taking action and ending or reducing consumption, you should take your time and deal thoroughly with your personal risk situations: In which situations and under which circumstances do I smoke pot? What motives do I associate with smoking weed? When do I find it particularly difficult to give up smoking pot? You should clarify these questions for yourself in advance. The best thing is to write everything down.

The next step is to come up with control strategies. These are alternative actions or thoughts that could help overcome difficult situations. If you usually smoke weed in the evening before going to sleep, you should get other sleep rituals. Relaxation techniques help some people, while others can put themselves in a sleepy mood with a book. There are no patent remedies here. It is important to find the tricks that are useful for you - without resorting to drugs or medication - and to endure it for a while if it does not work out immediately to fall asleep.

Despite good preparation, the risk of a relapse can still be high, especially in the first few weeks. It is not uncommon for those affected to experience withdrawal symptoms at the beginning. However, relapses are normal and should never be used as an opportunity to give up your personal goal completely. Rather, relapses also offer an opportunity to learn for the future and to refine one's control strategies.

Find alternatives

For the success of the exit or the reduction, not only strategies for risky situations are important, dropouts should also think about the structure of their everyday life. Because years of smoking weed has usually taken up a large part of the everyday life of consumers. It has to be refilled.

Alternative activities should require as much attention as possible to distract people from thinking about smoking weed. Exercise is particularly suitable. Those who do sport during the day are more balanced and can fall asleep better in the evening. The effectiveness of exercise in cannabis withdrawal has even been scientifically proven. But there are also less sweaty activities that are suitable for distracting from smoking weed. Perhaps there are hobbies that you have neglected because of smoking weed and that you can take up again. Or you are specifically looking for a new activity that you enjoy and that fulfills you.

Use help opportunities

Many consumers manage to quit smoking weed on their own. There's a lot of useful information about this on Quit the Shit. Quit the Shit also offers the option of using the support of a professional advisory team. This is largely anonymous and is free of charge.

Those who prefer to get face-to-face advice can also contact a local advice center. In the directory of addiction counseling centers, you can look for a facility near your place of residence.


Anyone who not only makes good resolutions, but also wants to put them into practice, is allowed to come up with a plan. This includes setting a measurable goal and a fixed date on which to start implementation. Preparation also includes dealing with one's own risk situations and developing control strategies. It is especially helpful to turn to new activities. On Quit the Shit there are further tips for stopping or reducing consumption as well as the possibility of receiving support from a professional advisory team free of charge.