How to stop smoking cannabis (weed)
When you use cannabis regularly, it can start to harm other parts of your life. You may find it's affecting your finances, your work or education, or your relationships with friends or family. In this article, we look at how you can cut down or stop if you want to.
Finding your own path to change
Many people use cannabis to relax, sleep, manage stress, or switch off from difficult thoughts and feelings. For some, it starts as an occasional thing, but over time, it can become hard to go without. You might notice it affecting your mood, motivation, memory, or sleep - or you might just feel ready for a break.
Deciding to stop or cut down on cannabis is a personal choice, and it's okay if you're not sure where to start. There's no single right way to do it - what matters is finding what works for you.
This article looks at small, realistic steps you can take to stop or reduce smoking cannabis safely.
Whether you want to quit completely, take a break, or learn more about your options, we're here to help. Change doesn't have to happen overnight - every small step forward counts.
How long do cannabis withdrawal symptoms last?
Cannabis withdrawal symptoms usually peak about four days after you stop or cut down. They will probably be more intense if:
- You stop completely rather than cutting down
- You smoke cannabis every day or most days
Most symptoms stop after 10 days, but some people carry on getting them for up to four weeks. This is because the active ingredients in cannabis are stored in fat cells in your body. It takes up to four weeks for your fat cells to release them all.
Understanding your use and how much you're using
Before you make any changes, it can help to take a closer look at how and why you use cannabis. When you understand what's going on, it's easier find what needs to change and what kind of support might help.
When and why
Ask yourself:
- When do I usually smoke - morning, evening, weekends, after work?
- What's happening before I smoke - am I stressed, bored, lonely, or just doing it out of habit?
- How do I feel afterwards? Does it help me feel calmer, sleep better, or switch off from things that are hard?
Noticing your reasons and any patterns can show what role weed plays in your life.
How much you're using
Try to be honest about how much you're using. You could count how many joints you use in a day or week and write it down in a small notebook or on your phone.
Seeing your use written down can be really helpful. It can help you spot patterns and decide whether you want to stop, cut down, or make small changes first.
Noticing the effects
Think about how cannabis affects your mood, motivation, memory, and sleep.
Make a list of everything that's most important to you right now - your favourite people, foods, places you like to visit, things you own and what you'd like to do in the future. Then think about how cannabis is affecting those things. Ask yourself:
- Do I still enjoy it, or does it just feel like part of my routine?
- Is it helping me, or making me feel anxious or low?
- Have I stopped doing things I used to enjoy?
- Is it affecting my work or education?
- Am I arguing with friends or family?
- Am I using it to avoid something I don't want to feel
Talking it through
if you're not sure what your answers mean, you don't have to figure it out alone. Talking to someone - a friend, peer, or us - can help you understand your patterns and plan your next steps. Sometimes just saying it out loud makes things clearer.
Preparing to stop or cut down
Stopping or cutting down on cannabis doesn't have to happen all at once. Some people like to quit completely, while others start by using less each week. Both approaches can work. What matters is going at your own pace and giving yourself time to adjust.
Managing cravings and withdrawal
When you stop or cut down on cannabis, your body and mind may take a little time to get used to it. You might notice withdrawal symptoms like:
- Trouble sleeping or vivid dreams
- Feeling irritable, restless, or low
- Loss of appetite
- Strong cravings
These feelings don't last forever - most people start to feel better after a few weeks.
Advice for coping with cannabis withdrawal
Use delay and distraction for cravings
Each time you feel the urge to smoke, see if you can put it off for just five minutes. Set a timer on your phone, if that helps, and distract yourself with something else - watch a video, have a shower, make a cup of tea, or tidy up.
Cravings are like waves that build up to a peak, then fade away. By the time you've watched a video or had a shower, you may find the craving has passed.
See if you can gradually build up to delaying each joint for 10 minutes, then 15, and so on.
Ride out the lows
People who smoke regularly often feel low if they don't smoke for a while. This is because, each time you smoke a joint, your brain releases a "happy" hormone called dopamine. Over time, your brain starts to rely on its regular hit of cannabis to make dopamine and stops making it naturally on its own. That's why you may feel low when you're not smoking.
The good news is, these post-cannabis lows usually only last for about four to 10 days. Knowing this, try to get through them without lighting up another joint. It won't be long before your brain starts producing dopamine naturally again, and then you'll feel better.
Be kind to yourself
You might have days when you slip or feel like giving up. That's okay - it doesn't mean you've failed. Each day you try again is still progress.
Rest, food, and water can make a real difference to how you feel. Eat regularly, stay hydrated, and try to keep a sleep routine - even if your sleep feels off at first. Gentle exercise, like walking or stretching, can also help release tension and improve your mood.
Reach out for support
If cravings or low mood feel difficult to manage, talk to someone. Think about who you trust and would feel comfortable asking for help. It could be someone in your family or a friend, teacher, or work colleague.
If you'd prefer to talk to someone who doesn't know you, we are here to help you plan coping strategies, manage withdrawals, and stay motivated through the ups and downs.
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