How to Stop Smoking Marijuana

Table of ContentsView AllTable of ContentsChoose an ApproachPrepare for WithdrawalUnderstand Your TriggersTips for Quitting MarijuanaHow to Get Help

Table of ContentsView All

View All

Table of Contents

Choose an Approach

Prepare for Withdrawal

Understand Your Triggers

Tips for Quitting Marijuana

How to Get Help

If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.

For more mental health resources, see ourNational Helpline Database.

Whilemarijuana(also known as weed) is sometimes portrayed as relatively harmless, research has shown that it can have a number ofnegative effects on health.In addition to these health risks, there is also a potential for dependence and addiction.

If you want to quit smoking marijuana, there are several things you can do to improve your chances of success like tapering your use, quitting cold turkey (if you’re prepared to handle withdrawal symptoms), and finding healthier distractions.

This article explores some of these tactics for how to stop smoking weed as well as information on the withdrawal symptoms you may experience.

Choose How You Will Stop Smoking Marijuana

Once you decide to stop smoking weed, your first decision is to pick which approach is right for you and your needs. While some people may find giving up marijuana easier than others, your own experience may depend on whether you have developed adependence or addictionto the substance.

Cannabis use disorder is more likely to develop in individuals who begansmoking weed at a younger ageor use the drug heavily. The National Institute on Drug Abuse (NIDA) suggests that around 30% of people who use marijuana have a cannabis use disorder.

There are two common approaches to choose from when you are trying to stop smoking marijuana: tapering your use or quitting cold turkey.

Tapering Your Use

The American Society of Addiction Medicine (ASAM) generally favors a gradual tapering approach to help minimize severe withdrawal symptoms.

If you decide to try the gradual approach, there are some things you can do to help improve your chances of success.

Quitting Cold Turkey

This approach involves simply stopping the use of the drug. Whilequitting cold turkeyisn’t easy and often leads to more intense withdrawal symptoms, there are some reasons people might choose this method.

For instance, it can be an effective way to stop your habit and get a fresh start. People who doubt their ability to reduce their marijuana use gradually may find this method more effective.

To quit smoking marijuana, you need to choose an approach that works for you. You can either gradually wean yourself off the drug or stop smoking cold turkey.

Prepare for Withdrawal When You Stop Marijuana

Once you decide to stop smoking weed, it’s a good idea to familiarize yourself with the withdrawal symptoms you might experience as you give up the drug. By doing this, you’ll be better prepared mentally and can plan how you will deal with these symptoms.

Signs of Marijuana WithdrawalCommonsigns of marijuana withdrawalinclude:AggressionAnxietyAppetite changesCravingsDepressionFlu-like symptoms such as fever, sweating, and chillsHeadachesIrritabilityand mood swingsSleep difficultiesWeight loss or gain

Signs of Marijuana Withdrawal

Commonsigns of marijuana withdrawalinclude:AggressionAnxietyAppetite changesCravingsDepressionFlu-like symptoms such as fever, sweating, and chillsHeadachesIrritabilityand mood swingsSleep difficultiesWeight loss or gain

Commonsigns of marijuana withdrawalinclude:

Research suggests that up to 90% of people who are dependent on marijuana will experience withdrawal symptoms.People who use tobacco or other substances are more likely to experience withdrawal when they stop smoking marijuana.

For most people discontinuing their marijuana use,withdrawal symptoms will usually last for around one to two weeks. However, some people may continue to experience these symptoms for several weeks or even months, a phenomenon known aspost-acute withdrawal syndrome (PAWS).

Symptoms of withdrawal can be unpleasant and can derail your efforts to stop smoking weed. When the physical and psychological symptoms get bad enough, you might return to using the drug to find relief.

During this time, it can be helpful to have a plan that will help you stick to your recovery efforts. Look for ways to relieve your symptoms without turning to marijuana and consider reaching out to your healthcare provider for solutions that can help.

Reminding yourself that these feelings are temporary and that you will get better in a few days can help.

How to Overcome an Addiction

Whether you are tapering your use or quitting cold turkey, it is vital to be aware of the people, objects, or situations that can trigger drug cravings and use. Identifying these triggers and finding ways to avoid or cope with them can help you be more successful.

When you are trying to stop smoking marijuana, it is essential to get rid of any marijuana-related paraphernalia in your home. Getting rid of the drug itself is crucial, but you should also eliminate any pipes, bowls, bongs, vapes, and related products.

Having them readily available makes it easier and more tempting to give in to a drug craving.

It would help if you also spent some time thinking about the triggers that make you want to smoke marijuana. Are there certain times of day you’re more likely to smoke? Do you feel the urge to smoke more in specific settings, situations, or around certain people?

Once you are more aware of the things that trigger your drug use, you can plan to deal with those triggers. Sometimes this might involve avoiding or eliminating things that create pressure on you to smoke marijuana. In other cases, you’ll need to explore healthy coping mechanisms to help you manage your urges.

Don’t be too hard on yourself if you do make a mistake and smoke again. Relapse is common for anyone who is trying to quit. Research has found that it usually takes people a few tries before they are successful.

A slip-up doesn’t mean that you’ve failed; it’s just a temporary setback. The key is to keep trying and find healthy ways to deal with triggers.

Healthier Ways to Cope

Online Addiction Counseling

No matter what strategy you decide to use to stop smoking marijuana, several techniques can help you stick to your goals. Some things you can try are listed below.

Find Distractions

Finding ways to stay busy can help distract you from some of the unpleasant withdrawal symptoms. It can also keep your mind off of the drug cravings that you might be experiencing.

Look for things that you can do that will help take your mind off smoking marijuana. If you usually smoke during specific periods, such as on the weekends, find activities that will help keep you occupied and distracted.

Creating a new routine can also be helpful when you are quitting a substance such as marijuana.Keeping a routine during stressful timescan be important for your mental well-being, but sticking to old habits (those that featured regular drug use) can make recovery much more difficult.

Exercise

When you are quitting marijuana, you may find that getting regular exercise can be helpful for various reasons.

First, it can act as a valuable distraction when cravings hit. It can also help you feel better and more energized as you cope with symptoms of withdrawal.

Some research also suggests that exercise may help complement other treatments for cannabis use disorder. Researchers indicate that since marijuana use can affect the systems that regulate stress and rewards, exercise might help reduce withdrawal symptoms, aid in stress management, and reduce drug cravings.

One small study published in the journalPLoS ONEfound that moderate exercise curbed marijuana use and cravings.

The Centers for Disease Control and Prevention (CDC) recommends that adults engage in 150 minutes of moderate-intensity aerobic exercise each week, which amounts to about 30 minutes of brisk walking five days a week.

Care for Yourself

It can be challenging to deal with the symptoms of marijuana withdrawal, so caring for yourself is particularly important during this time. Make sure you are eating a healthy diet and getting plenty of rest.

When you find yourself struggling with stress or anxiety, try implementing some effective stress management techniques such asdeep breathingorprogressive muscle relaxation.

Also, focus on finding a sense of balance in your life. Practicingmindfulness, in which you learn to focus on the present moment and build a stronger sense ofself-awareness, can help you become more in tune with your needs.

Find Support

Yoursocial support systemcan also play an important part in achieving your goals.

You might notice that some people in your life may be less supportive—particularly if much of your social life centers around marijuana use. In these cases, you may need to consider reevaluating some of your relationships and places where you spend your time.

Createboundarieswith people who make it more challenging to quit. Talk to supportive friends about your goals. They can offer the encouragement and support that you need to be successful.

How to Get Help for Marijuana Addiction

If you want to stop smoking weed, it’s also important to remember that you don’t have to do it all on your own. Getting help from your healthcare provider or therapist can increase your chances of successfully quitting marijuana.

Medications

There are currently no FDA-approved medications for the treatment of marijuana use disorders, but research in this area is ongoing. Clinical trials have shown thatbuspirone, an anti-anxiety medication, can reduce cravings and drug use and decrease symptoms of irritability.

Your healthcare provider may prescribe medications to treat co-occurring mental health disorders.For example, they might prescribe antidepressants to treat symptoms of anxiety or depression.

Therapy

Therapy is generally the recommended treatment for marijuana use disorder. Specific strategies that may be used include:

Self-help strategies are important, but sometimes you might need a helping hand. Reach out to your doctor or find a mental health professional who specializes in treating addictions.

Best Drug Addiction Treatment Centers

16 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hasin DS.US epidemiology of cannabis use and associated problems.Neuropsychopharmacology. 2018;43(1):195-212. doi:10.1038/npp.2017.198National Institute on Drug Abuse.Is marijuana addictive?Herron AJ, Brennan TK.The ASAM Essentials of Addiction Medicine, 2nd Edition; 2015.Cousijn J, van Duijvenvoorde ACK.Cognitive and mental health predictors of withdrawal severity during an active attempt to cut down cannabis use.Front Psychiatry. 2018;9:301. doi:10.3389/fpsyt.2018.00301Shmulewitz D, Stohl M, Greenstein E, et al.Validity of the DSM-5 craving criterion for alcohol, tobacco, cannabis, cocaine, heroin, and non-prescription use of prescription painkillers (opioids).Psycholog Med. 2021:1-15. doi:10.1017/S0033291721003652Adorjan K, Chrobok A, Koller G, Karch S, Pogarell O.Epileptic spikes in EEG and migraine attacks in the course of cannabis withdrawal: A case report.Clin EEG Neurosci. 2020;51(1):45-50. doi:10.1177/1550059419886704Mills L, Lintzeris N, O’Malley M. Arnold J, McGregor I.Prevalence and correlates of cannabis use disorder among Australians using cannabis products to treat a medical condition.Drug Alcoh Rev. 2022. doi:10.1111/dar.13444Centers for Disease Control and Prevention.Addiction (marijuana or cannabis use disorder).Bahji A, Stephenson C, Tyo R, Hawken E, Seitz D.Prevalence of cannabis withdrawal symptoms among people with regular or dependent use of cannabinoids: A systematic review and meta-analysis.JAMA Netw Open. 2020;3(4):e202370. doi:10.1001/jamanetworkopen.2020.2370Hughes JR, Naud S, Budney AJ, Fingar JR, Callas PW.Attempts to stop or reduce daily cannabis use: An intensive natural history study.Psychol Addict Behav. 2016;30(3):389-397. doi:10.1037/adb0000155Brellenthin AG, Koltyn KF.Exercise as an adjunctive treatment for cannabis use disorder.Am J Drug Alcohol Abuse. 2016;42(5):481-489. doi:10.1080/00952990.2016.1185434Buchowski MS, Meade NN, Charboneau E, et al.Aerobic exercise training reduces cannabis craving and use in non-treatment seeking cannabis-dependent adults.PLoS One. 2011;6(3):e17465. Published 2011 Mar 8. doi:10.1371/journal.pone.0017465Centers for Disease Control and Prevention (CDC).How much physical activity do adults need?Brezing CA, Levin FR.The current state of pharmacological treatments for cannabis use disorder and withdrawal.Neuropsychopharmacology. 2018;43(1):173-194. doi:10.1038/npp.2017.212National Institute on Drug Abuse.Available treatments for marijuana use disorders. Published July 2020.Sabioni P, Le Foll B.Psychosocial and pharmacological interventions for the treatment of cannabis use disorder.F1000Res. 2018;7:173. doi:10.12688/f1000research.11191.1

16 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hasin DS.US epidemiology of cannabis use and associated problems.Neuropsychopharmacology. 2018;43(1):195-212. doi:10.1038/npp.2017.198National Institute on Drug Abuse.Is marijuana addictive?Herron AJ, Brennan TK.The ASAM Essentials of Addiction Medicine, 2nd Edition; 2015.Cousijn J, van Duijvenvoorde ACK.Cognitive and mental health predictors of withdrawal severity during an active attempt to cut down cannabis use.Front Psychiatry. 2018;9:301. doi:10.3389/fpsyt.2018.00301Shmulewitz D, Stohl M, Greenstein E, et al.Validity of the DSM-5 craving criterion for alcohol, tobacco, cannabis, cocaine, heroin, and non-prescription use of prescription painkillers (opioids).Psycholog Med. 2021:1-15. doi:10.1017/S0033291721003652Adorjan K, Chrobok A, Koller G, Karch S, Pogarell O.Epileptic spikes in EEG and migraine attacks in the course of cannabis withdrawal: A case report.Clin EEG Neurosci. 2020;51(1):45-50. doi:10.1177/1550059419886704Mills L, Lintzeris N, O’Malley M. Arnold J, McGregor I.Prevalence and correlates of cannabis use disorder among Australians using cannabis products to treat a medical condition.Drug Alcoh Rev. 2022. doi:10.1111/dar.13444Centers for Disease Control and Prevention.Addiction (marijuana or cannabis use disorder).Bahji A, Stephenson C, Tyo R, Hawken E, Seitz D.Prevalence of cannabis withdrawal symptoms among people with regular or dependent use of cannabinoids: A systematic review and meta-analysis.JAMA Netw Open. 2020;3(4):e202370. doi:10.1001/jamanetworkopen.2020.2370Hughes JR, Naud S, Budney AJ, Fingar JR, Callas PW.Attempts to stop or reduce daily cannabis use: An intensive natural history study.Psychol Addict Behav. 2016;30(3):389-397. doi:10.1037/adb0000155Brellenthin AG, Koltyn KF.Exercise as an adjunctive treatment for cannabis use disorder.Am J Drug Alcohol Abuse. 2016;42(5):481-489. doi:10.1080/00952990.2016.1185434Buchowski MS, Meade NN, Charboneau E, et al.Aerobic exercise training reduces cannabis craving and use in non-treatment seeking cannabis-dependent adults.PLoS One. 2011;6(3):e17465. Published 2011 Mar 8. doi:10.1371/journal.pone.0017465Centers for Disease Control and Prevention (CDC).How much physical activity do adults need?Brezing CA, Levin FR.The current state of pharmacological treatments for cannabis use disorder and withdrawal.Neuropsychopharmacology. 2018;43(1):173-194. doi:10.1038/npp.2017.212National Institute on Drug Abuse.Available treatments for marijuana use disorders. Published July 2020.Sabioni P, Le Foll B.Psychosocial and pharmacological interventions for the treatment of cannabis use disorder.F1000Res. 2018;7:173. doi:10.12688/f1000research.11191.1

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Hasin DS.US epidemiology of cannabis use and associated problems.Neuropsychopharmacology. 2018;43(1):195-212. doi:10.1038/npp.2017.198National Institute on Drug Abuse.Is marijuana addictive?Herron AJ, Brennan TK.The ASAM Essentials of Addiction Medicine, 2nd Edition; 2015.Cousijn J, van Duijvenvoorde ACK.Cognitive and mental health predictors of withdrawal severity during an active attempt to cut down cannabis use.Front Psychiatry. 2018;9:301. doi:10.3389/fpsyt.2018.00301Shmulewitz D, Stohl M, Greenstein E, et al.Validity of the DSM-5 craving criterion for alcohol, tobacco, cannabis, cocaine, heroin, and non-prescription use of prescription painkillers (opioids).Psycholog Med. 2021:1-15. doi:10.1017/S0033291721003652Adorjan K, Chrobok A, Koller G, Karch S, Pogarell O.Epileptic spikes in EEG and migraine attacks in the course of cannabis withdrawal: A case report.Clin EEG Neurosci. 2020;51(1):45-50. doi:10.1177/1550059419886704Mills L, Lintzeris N, O’Malley M. Arnold J, McGregor I.Prevalence and correlates of cannabis use disorder among Australians using cannabis products to treat a medical condition.Drug Alcoh Rev. 2022. doi:10.1111/dar.13444Centers for Disease Control and Prevention.Addiction (marijuana or cannabis use disorder).Bahji A, Stephenson C, Tyo R, Hawken E, Seitz D.Prevalence of cannabis withdrawal symptoms among people with regular or dependent use of cannabinoids: A systematic review and meta-analysis.JAMA Netw Open. 2020;3(4):e202370. doi:10.1001/jamanetworkopen.2020.2370Hughes JR, Naud S, Budney AJ, Fingar JR, Callas PW.Attempts to stop or reduce daily cannabis use: An intensive natural history study.Psychol Addict Behav. 2016;30(3):389-397. doi:10.1037/adb0000155Brellenthin AG, Koltyn KF.Exercise as an adjunctive treatment for cannabis use disorder.Am J Drug Alcohol Abuse. 2016;42(5):481-489. doi:10.1080/00952990.2016.1185434Buchowski MS, Meade NN, Charboneau E, et al.Aerobic exercise training reduces cannabis craving and use in non-treatment seeking cannabis-dependent adults.PLoS One. 2011;6(3):e17465. Published 2011 Mar 8. doi:10.1371/journal.pone.0017465Centers for Disease Control and Prevention (CDC).How much physical activity do adults need?Brezing CA, Levin FR.The current state of pharmacological treatments for cannabis use disorder and withdrawal.Neuropsychopharmacology. 2018;43(1):173-194. doi:10.1038/npp.2017.212National Institute on Drug Abuse.Available treatments for marijuana use disorders. Published July 2020.Sabioni P, Le Foll B.Psychosocial and pharmacological interventions for the treatment of cannabis use disorder.F1000Res. 2018;7:173. doi:10.12688/f1000research.11191.1

Hasin DS.US epidemiology of cannabis use and associated problems.Neuropsychopharmacology. 2018;43(1):195-212. doi:10.1038/npp.2017.198

National Institute on Drug Abuse.Is marijuana addictive?

Herron AJ, Brennan TK.The ASAM Essentials of Addiction Medicine, 2nd Edition; 2015.

Cousijn J, van Duijvenvoorde ACK.Cognitive and mental health predictors of withdrawal severity during an active attempt to cut down cannabis use.Front Psychiatry. 2018;9:301. doi:10.3389/fpsyt.2018.00301

Shmulewitz D, Stohl M, Greenstein E, et al.Validity of the DSM-5 craving criterion for alcohol, tobacco, cannabis, cocaine, heroin, and non-prescription use of prescription painkillers (opioids).Psycholog Med. 2021:1-15. doi:10.1017/S0033291721003652

Adorjan K, Chrobok A, Koller G, Karch S, Pogarell O.Epileptic spikes in EEG and migraine attacks in the course of cannabis withdrawal: A case report.Clin EEG Neurosci. 2020;51(1):45-50. doi:10.1177/1550059419886704

Mills L, Lintzeris N, O’Malley M. Arnold J, McGregor I.Prevalence and correlates of cannabis use disorder among Australians using cannabis products to treat a medical condition.Drug Alcoh Rev. 2022. doi:10.1111/dar.13444

Centers for Disease Control and Prevention.Addiction (marijuana or cannabis use disorder).

Bahji A, Stephenson C, Tyo R, Hawken E, Seitz D.Prevalence of cannabis withdrawal symptoms among people with regular or dependent use of cannabinoids: A systematic review and meta-analysis.JAMA Netw Open. 2020;3(4):e202370. doi:10.1001/jamanetworkopen.2020.2370

Hughes JR, Naud S, Budney AJ, Fingar JR, Callas PW.Attempts to stop or reduce daily cannabis use: An intensive natural history study.Psychol Addict Behav. 2016;30(3):389-397. doi:10.1037/adb0000155

Brellenthin AG, Koltyn KF.Exercise as an adjunctive treatment for cannabis use disorder.Am J Drug Alcohol Abuse. 2016;42(5):481-489. doi:10.1080/00952990.2016.1185434

Buchowski MS, Meade NN, Charboneau E, et al.Aerobic exercise training reduces cannabis craving and use in non-treatment seeking cannabis-dependent adults.PLoS One. 2011;6(3):e17465. Published 2011 Mar 8. doi:10.1371/journal.pone.0017465

Centers for Disease Control and Prevention (CDC).How much physical activity do adults need?

Brezing CA, Levin FR.The current state of pharmacological treatments for cannabis use disorder and withdrawal.Neuropsychopharmacology. 2018;43(1):173-194. doi:10.1038/npp.2017.212

National Institute on Drug Abuse.Available treatments for marijuana use disorders. Published July 2020.

Sabioni P, Le Foll B.Psychosocial and pharmacological interventions for the treatment of cannabis use disorder.F1000Res. 2018;7:173. doi:10.12688/f1000research.11191.1

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