How to quit smoking weed

It starts with a joint with friends on the weekend, and slowly it becomes every evening: to fall asleep, to relax, or just because you're bored.

These steps help you quit or cut down, and help you understand what the first days feel like so they don't catch you off guard.

1. Pick a day

Choose a day in the next week or two and tell someone close. A set day makes the decision real.

2. Know what to expect

About half of regular users get withdrawal symptoms: irritability, trouble sleeping, vivid dreams, less appetite and strong cravings. They usually start a day or two after you stop, are strongest around days 2 to 6, and most fade within one to two weeks. Sleep sometimes takes longer to settle. It isn't pleasant, but it passes.

3. Notice when it happens

Before bed, after work, with certain friends, or when you're bored. Those are the moments you need a plan for.

4. Decide in advance what you do instead

"When I want to smoke, I ___". For example:

• A workout or a short run
• A hot shower
• A 5-minute walk
• Call a friend

The craving usually passes after a few minutes.

5. Clean up your space

Weed, papers, grinder and bong go out of the house. And if you need to, the number you buy from too.

6. Learn to fall asleep without it

If you smoke to fall asleep, the first nights are the hardest. It helps to go to bed and get up at the same time, keep the phone out of bed and skip coffee after noon.

7. Not alone, and count your days

If it's hard to quit on your own, there's help. In the US, call the SAMHSA National Helpline (1-800-662-4357, free and confidential). Elsewhere, your doctor or local health services can point you to support. And every clean day is a win, so count them.