DIY detox
Helping yourself
When you're trying to cut down on or give up any drug, there are a few important common guidelines:
When you're trying to cut down on or give up any drug, there are a few important common guidelines:
- Be clear about your goal
- Spend time in planning and preparation
- Don't give up at the first hurdle or lapse
- Know when and how to ask for help
First steps
First, make a pros and cons list. The issues could include health, state of mind, family and relationships, social life, work, money, time, and legal problems. If you've been completely honest and the reasons for change don't outweigh the reasons not to, you may find it difficult to succeed.
Then you need to find out how much you actually smoke. Make a record of how much cannabis you have smoked in the past week. Then you can set some goals for yourself.
You may like to start by cutting down little by little on a weekly basis. You could also try reducing the strength of the cannabis you smoke. For example, if you've been using strong skunk, try using a less potent brand of weed or hash.
Some people find it easier to stop altogether than cut down gradually. Also, if you stop using cannabis because you've experienced bad side-effects through excessive use, going back to moderate smoking can sometimes bring those bad side-effects on after only one joint. Basically, cannabis use is very indivualised – you may need to try a few strategies before you find one that works for you.
Making plans
Planning and being prepared are crucial to success. Here are some things to consider:
- Who is likely to be supportive, and who you might have to avoid. Is there anybody who has done what you are trying to do and who could act as a mentor?
- Look at the situations in which you smoke cannabis. Can these situations be avoided at all?
- Think about alternative pleasures and activities that can help replace cannabis, and try to do these as much as possible.
- Find out what you can expect from withdrawal. Although cannabis won't make you physically dependent, heavy users do experience mild withdrawal symptoms such as irritability, restlessness, insomnia and decreased appetite.
Beat the cravings
Cravings to use cannabis again are a normal part of giving up. They are often triggered by physical or psychological distress: your brain tricks you into believing that using a drug again is the only source of relief. They can also be triggered by something that's linked with using in your mind.
Get to know your high-risk situations – the 'triggers' that make you likely to use again – and try to avoid these if possible.
Know Cannabis offers an online self-help programme that can help you with this. As part of the programme, you're asked to keep track of when you feel a craving for cannabis and when you actually smoke some. The website automatically produces some graphs and tables showing you this information. These can give you a clearer understanding of the kinds of situations when you have trouble saying 'no' to your urge for cannabis. These are your 'risk situations'. The website then helps you to prepare yourself to deal with these difficult situations.