While marijuana is not as addictive and harmful to health as other illegal chemicals, it is certainly very easy to fall into this dangerous habit. It is undeniable that this habit causes a lot of harm to daily activities, social interactions and physical abilities. This is especially evident in long-term users who have smoked for many years. If you or someone you care about is a user, you should know that quitting marijuana is possible, and in fact, much easier than other addictive substances – all starting with Step 1 as follows.
Step
Part 1 of 5: Making a Decision
Step 1. Know the effects marijuana can have on you
Drugs like this usually cause a lack of initiative or a sense of laziness, not wanting to socialize (especially when interacting with people who are not users), damage to internal organs such as the heart and lungs. It is this reason that makes many people decide to quit smoking marijuana is increasing. How about you?
- Addiction not only damages a person's physical health, but also makes a person more likely to have mental illnesses, such as isolation, depression and anxiety.
- Consuming marijuana increases the release of serotonin in the body through chemical processes in the brain that produce feelings of pleasure. Unfortunately, the longer you use marijuana, the less serotonin is produced. The less "fun" you feel then the deeper you are trapped in dependence.
Step 2. Discuss with yourself
Clear a few hours (or even a whole day) from your schedule and find a quiet, quiet place – a state that you enjoy being with yourself. Turn off your phone so it doesn't distract or distract you, then start asking yourself questions. Some questions to ask yourself:
- When did you first try marijuana and why did you do it?
- How long have you been smoking and how often do you do?
- How do you feel before and after smoking? (Try to focus on why you want to reduce negative thoughts or avoid problems with smoking.)
- Are there times when you neglect obligations (to yourself, family and friends, school or work) because of smoking?
- Are there activities that you would like to do or would like to master but haven't done because you are not motivated enough?
Step 3. Know your motivation
If you know the cause, it will be easier to stop doing it. Once you find the motivation to smoke, you will also discover what may be your motivation to "quit". Come up with some possible goals – something that motivates you to break the habit. You can do a variety of things, such as enrolling in the best universities or taking care of your family more by being skilled in sports or crafts.
If you want to quit smoking marijuana, it's very important to determine your motivation – the stronger the motivation, the better chance you have
Step 4. Realize that this is a final decision
Most addicts feel like quitting every time they smoke. They make a commitment to themselves to quit and always end up doing it again. You must be determined that this is your final decision. In order to heal, the first step is to accept the fact that you have a problem.
In this case, you don't just accept that you are in trouble – you also need to accept that this is a problem, not a pleasure. Problems need to be resolved before they get any worse – just like what you're doing right now
Step 5. Don't blame anything or anyone
The most important thing is to avoid blaming the substance, other people, or your own life. To successfully stop it, you must try to take responsibility for your actions – whether positive or negative. This will certainly help you during the process where you will praise yourself more for success and work harder when things don't go as smoothly as you imagined.
Blaming others will only make you give up quickly when the going gets tough and make you start smoking again. While the first step to quitting smoking is being honest with yourself, you don't have to complete the entire process yourself. Some techniques, especially psychological help, will certainly be helpful
Step 6. Know the side effects
The more use of marijuana, of course, the more side effects that last for a long time. Knowing the side effects you will face will help round your decision. Here are some of the effects you may face after long-term addiction:
- Increased heart rate
- Lack of coordination of sensory organs
- Nervous
- Hyperactive
- hallucination
- Angry person
- Mood swings
- Lack of fertility
- Isolation
- Thinking of committing suicide
- Aggressive behavior
- Intolerant
Part 2 of 5: Breaking the Habit
Step 1. Do it slowly
This is not easy for people who have been using the drug for a long time. Leaving your medication unanswered will only make you withdraw and you may lose hope of continuing with your therapy. It will be much easier if you decide to slow down and then completely abandon the habit completely. Don't be stubborn!
If you have smoked marijuana at least twice a day then try limiting yourself to once a day for next week. This will help your body get used to reducing serotonin in a healthier and easier way
Step 2. Remember that you “want” to quit
Quitting addiction can be hard to believe, so you need to keep reminding yourself that you've made a promise to be better on your behalf too. Write on a piece of paper or a sticky note on your phone “I want to quit.” Make sure you always see it.
There will be times when you want to break the rules but then these notes will help you remember decisions made for your own benefit
Step 3. Forget that “something” from your life
To do so, you have to get rid of anything that reminds you of marijuana – equipment, posters, music, movies, and so on. This is the most important step because if you believe you have solved the problem and keep the items mentioned above as souvenirs, you are very likely to be tempted to start smoking again.
Imagine liking a cake and knowing that you can't eat it anymore but still keeping it somewhere you can always see. This of course will only torture you
Step 4. Be prepared to face the effects of recovery
These include irritability, lack of sleep, decreased appetite, fatigue and possibly headaches. Fortunately, recovery from marijuana use is not a long process – it only takes about 10-15 days, depending on factors such as age, health status and duration of use.
However, it becomes more challenging afterward when you are required to stay away from marijuana for the rest of your life. There are many factors that can trigger you to use again or it can be very difficult to live a life without smoking. The following will briefly discuss long-term strength
Part 3 of 5: Find Your Strengths
Step 1. Have a strong backer
If you are surrounded by people who are depressed it could be one way to get into the drug environment. During the process of quitting smoking, try to mingle with friends who encourage you to quit because they will understand your condition better than being with friends who might encourage you to use marijuana again. They may be your best friends, but a little bit of distance will go a long way in your process.
When you think you have achieved your goal of quitting smoking, you can join them again; this is true if you are strong enough to stop yourself from getting addicted again. Consider that
Step 2. Talk to people around you about your decision
You need friends and family who love and understand you. That's why it's important to talk to them about your decision to quit smoking. Explain to them that you plan to do so and are very serious about your decision. Your loved ones will participate and do their best to support you.
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While that's a good thing, at least first of all keep your distance from people who use marijuana. You may have important relationships with these people. If that's the case, explain to them that you don't intend to change their behavior. (otherwise they will feel threatened and try to divert the conversation).
Tell them your reasons for quitting and ask them not to smoke or do anything related to smoking when they are around you. If they are really your friends, they will certainly appreciate your request
Step 3. Find a support group
There are many rehab support groups that have proven to be a good resource for quitting addiction if you're not sure you can do it on your own. A good rehabilitation center is a suitable place. Not only will it keep you consistent, you will also be surrounded by people who are going through the same thing as you.
Some people need protection or security from authorized people to stay stable. This will help you to stop getting addicted again and even provide you with medical and psychological help such as through cognitive therapy (CBT) as the most important method of dealing with marijuana user disorder (CUD)
Step 4. Seek therapy
Therapy can be very useful for problems like this, due to the fact that it can help you identify your underlying motives for smoking and enable you to better deal with life situations. A trained and certified therapist can help you see things from a perspective you've never considered before, further motivating you to stop using marijuana.
What's more, these professionals have had experience with people struggling to quit marijuana and will certainly be able to build a special affinity for your personality and lifestyle. However, due to the many different approaches to psychotherapy as well as therapists, it can sometimes be difficult to decide which one is more suitable for you. This is what we will discuss next
Step 5. Identify the type of therapy that may be appropriate
Speaking of therapy, it might be useful to learn more about the most common approaches to quitting marijuana. Here are the details:
- "Cognitive behavioral therapy". Cognitive behavioral therapy refers to the belief that thoughts and actions are interconnected; Therefore, by changing negative thoughts, you can change these negative behaviors. This approach is very useful for quitting marijuana, because your mind will be provoked and your behavior will follow.
- "Therapy increases motivation". This therapy is especially useful for people who are trying to quit marijuana, alcohol, and nicotine. This is based on the fact that people with this type of problem sometimes realize their actions are detrimental, but they are still comfortable doing it. The goal is to test your motivation to change in a positive, non-judgmental and non-confrontational way. This therapy doesn't tell you why you should change, it helps you find your own reasons. The therapist helps you get positive statements and empowers yourself so that you can strengthen your self-motivation.
Step 6. Know that there is only one right answer “for you”
There is no universally correct approach when it comes to helping you quit smoking marijuana – everyone is different and their motivations for action are very specific. That is why the therapy you choose must be of interest to you. If you feel uncomfortable with the approach then you may reject it. Even subconsciously, it will reduce your chances of achieving success.
- In addition, your therapist will tailor the approach to your unique personality which will increase the chances of your process stopping faster.
- To choose a therapist. Consult with your general practitioner. They will recommend good options in your area. It's important to remember to be as honest as possible with your therapist as this will go a long way in helping you achieve your original goals.
Part 4 of 5: Changing Your Routine
Step 1. Eat more fruits and vegetables
A good and healthy diet not only helps to maintain your hydration level but can also stop the urge to smoke. To fight the urge, eat these foods:
- Smoking causes a person to crave something sweet and tasteful. 2-3 apples per day can help you. Chewing can also make the mouth busy and tired. Bonus!
- Crunchy vegetables can also help fight addiction. Vegetables like garlic and ginger leave a taste that will make the cigarette taste worse. Cut them into very small, chewable pieces and then add them to each of your daily meals.
Step 2. Consume milk and cheese
Utilizing these foods in your diet will help you get through the recovery period quickly. Moreover, it will make you look healthier and look more attractive than before through your hair, skin and nails. Here's what you should know about milk:
- Drinking a glass of milk an hour before smoking will fill you up; therefore, you will not be tempted to smoke. Plus it leaves a taste in your mouth that no one wants to mix with drugs!
- Cheese is very useful because it contains a salty taste that remains in the mouth. Do not take too much if you think you have consumed more than the required amount.
Step 3. Keep your fat and sugar levels right
When trying to stop taking medications, it is important to maintain nutrient levels that may feel depleted over time. You need snacks too! Check out the following tips:
- Chocolate is known to improve your mood and help you overcome any phase of depression you may be going through.
- Fruits and potatoes can also help with hunger.
Step 4. Get enough protein and carbohydrates
At least 10% of your diet should contain protein and at least 1/3 of carbohydrates. Check out some good food sources as follows:
- Lean meats, tuna and salmon are known to reduce addiction because they leave a bad taste in the mouth when mixed with marijuana.
- When it comes to carbohydrates, choose something crunchy. Usually these contain more water and starch which can add energy to keep going on your mission.
Step 5. Exercise
Exercise is a healthy way to use up all the unused energy in your body. This will help you stay in shape and focus all your energy on positive activities. Exercising also reduces hunger!
- Yoga is known as an exercise to rest the mind and also helps during self-recovery when the body sometimes wants to rebel. You must know how it feels.
- Running every day for 30 minutes is a very good, healthy activity to break addiction.
Step 6. Get busy
Once you've chosen an approach and have talked to those closest to you, consider having a hobby – something that takes up time and helps distract from the urge to smoke. To do this, think of something you enjoy and ask yourself a few questions such as:
- Am I skilled at handwork?
- Do I like sports? (Even if you don't play any sports, think of something you enjoy and try one of them)
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What do my friends often do?
- You can question something related to your lifestyle and personality because it will help you find something to fill your spare time with. In addition, having a hobby will strengthen your motivation to quit smoking, because you know that it will only hinder your hobby if you are still using marijuana.
- Especially if you choose sports or hobbies that are social. You will meet new people who are not related to your old habits. This will help build your new, marijuana-free lifestyle.
Part 5 of 5: Stay Motivated
Step 1. Consider taking medication
Addicts who have been taking drugs for a long time will find it very difficult to get rid of their bad habits, so they often need medical help. There are several types of drugs that can give a taste similar to marijuana but are not harmful to the body. The drug helps to minimize cravings and ultimately helps a person to really calm down.
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Nicotine, patches and gum are available in stores and can be purchased without a prescription. Nicotine helps reduce cravings, reduces anger and also reduces any headaches you may feel while recovering.
- Chewing gum after 2 hours of waking helps reduce the urge to smoke. If you are taking 4 mg, make sure you don't chew 20 gummies per day or if taking 3 mg, don't take 30 gummies in a day.
- The patch should be changed every 16 or 24 hours according to the required dose depending on the level of addiction. You can take it off when you sleep and put it back on when you wake up. This will cause a bit of pain in the patched area so it is highly recommended to change your area from time to time.
Step 2. However, don't rely on other addictive substances
Make sure you are not completely dependent on this medication (and other substances, such as alcohol) because it is also a naturally addictive substance. The dose must also be reduced over time in order to get the desired results!
This nicotine replacement should not be used if you have not completely quit smoking because the combination can be very dangerous
Step 3. Also know your non-nicotine medication
There are several types of non-nicotine drugs that can be obtained without a doctor's prescription, including Xanax, Zyban, Wellbutrin, Wellbutrin SR and Wellbutrin XL as well as Varenicline. These drugs make the brain stop wanting narcotics if they are taken in the right amounts. However, they require a prescription from your doctor.
Most of these medications cause symptoms of depression as well as anxiety, frustration and unusual behavior. If you think there is a negative change (more than the usual feeling you may feel temporarily) it is better to consult your doctor because the dose may not be suitable for you
Step 4. Conquer your inner struggles
The process of stopping using drugs will always be accompanied by mood swings, depression and frustration. Don't let these temporary mood swings bother you! It's normal to feel insecure and self-conscious about yourself because you've been trying to fight your way out. Believe in yourself and keep reminding yourself that you can do better than this!
Talk to yourself out loud in front of the mirror and tell the reflection in front of you that you are a beautiful, strong person who faces challenges. If you're not a talkative person and prefer to write, take a diary and start writing everything down in your book
Step 5. Write down all the things you have mastered since quitting marijuana
In fact, take notes of the entire process. Keep a journal where you can always see it, so you will always remember how well you did your treatment and will provide positive motivation to continue to improve your achievements.
One day, when you have succeeded in quitting your addiction, you will read the diary and remember all the sufferings you have gone through with your strength. Of course it will be a beautiful moment and full of moral messages for your life in the future
Tips
- Resist your urge whenever the feeling arises. Find out which part of your body feels the urge – for example you may feel a slight sensation in your chest and try to gently press the area with your finger. This will help your muscles relax a little more.
- If you are lucky to be surrounded by good friends, let them help you, don't push them away.
- Even if you've given up everything that has to do with your old habits, you'll usually want to get back to smoking. In that situation, try talking to a trusted friend, family or therapist and explain how you feel.
- Watch movies or documentaries that can encourage your desire to quit smoking.
- One thing you need to know and believe in is that one day you will feel much better. That desire will not overpower you like before. Nothing compares to a moment where you can prove yourself free from addiction.
Sources & Citation
- Rosengren, D., Building Motivational Interviewing Skills: A Practitioner Workbook. 2009.
- Perkins, A. Conklin, A., Levine, D., Cognitive-Behavioral Therapy for Smoking Cessation: A Practical Guidebook to the most Effective Treatments. 2008.
- Grotenhermen, F. Russo, E. Cannabis and Cannabinoids: Pharmacology, Toxicology, and Therapeutic Potential. 2002.
