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Cannabis

How do you quit weed?

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Short answer

The best-supported way to quit weed is a behavioral approach: NIDA says cognitive behavioral therapy, motivational enhancement therapy and contingency management can be effective, and there are no FDA-approved medications for cannabis use disorder. Plan for withdrawal, which typically starts 24–48 hours after your last use and peaks around days 2–6. For some people relapse is part of the process, so a slip doesn't erase your progress.

Key takeaways

  • Behavioral therapies (CBT, motivational enhancement therapy, contingency management) have the best evidence.
  • No medication is FDA-approved for cannabis use disorder or for cannabis withdrawal.
  • Expect withdrawal to start within 24–48 hours and peak around days 2–6.
  • Protect your sleep: sleep difficulty is a common reason people go back to weed.
  • If you slip, restart; for some people relapse is part of recovery.

Should you quit weed cold turkey or taper off?

There is no standard answer. A clinical review in Addiction says slowly reducing how much you use, or switching to lower-THC products, over a period of weeks may reduce the chance and severity of withdrawal. It also says these strategies are not well studied and there is no standard practice.

If you stop all at once, withdrawal typically starts 24–48 hours after your last use and most symptoms peak at days 2–6. If you taper, set specific step-down dates in advance so the plan has a clear end point.

What treatment works for quitting weed?

NIDA says three behavioral approaches can be effective for cannabis use disorder:

  • Cognitive behavioral therapy (CBT): helps you recognize, avoid and cope with the situations where you're most likely to use.
  • Motivational enhancement therapy (MET): builds on your own readiness to change.
  • Contingency management (CM): uses rewards or privileges for staying drug-free.

How well do those treatments work?

A Cochrane review of 23 randomized trials with 4,045 participants found that psychosocial treatment reduced how often people used cannabis and how severe their dependence was, at least in the short term. The most consistently supported approach combined MET and CBT over more than four sessions, with abstinence-based incentives.

The review is candid about the limits: abstinence rates were relatively low, with about one-quarter of participants abstinent at final follow-up, and the quality of evidence was very low to moderate. There are currently no FDA-approved medications for cannabis use disorder or for medically assisted withdrawal.

How do you get through the first few weeks?

Clinical practice for cannabis withdrawal typically includes learning what symptoms to expect and how long they last, craving-coping exercises, nutrition, hydration, physical exercise and sleep hygiene, though the evidence for these is limited. Some practical ways to put that into action:

  • Write down when and where you usually use, then change or avoid those situations for the first few weeks.
  • Have a plan for cravings, such as a short walk, a breathing exercise or messaging someone, before they arrive.
  • Protect your sleep: the NHS advises getting up at the same time every day and avoiding alcohol, tea and coffee for at least 6 hours before bed.
  • If you mix cannabis with tobacco, expect withdrawal to feel harder: people who use both report more symptoms.

Why do people relapse, and what if you slip?

Withdrawal is a big reason. The Addiction review calls relapse the greatest risk of cannabis withdrawal, and sleep is a common tipping point: in one study, 65% of respondents said sleep difficulty during abstinence contributed to relapse on at least one previous quit attempt.

If you do slip, NIDA notes that for some people relapse can be part of the process, and that relapse rates for substance use disorders are similar to those for other chronic illnesses such as high blood pressure and asthma. Treat a slip as information about what to plan for next time.

For help in the US, SAMHSA's National Helpline (1-800-662-HELP (4357)) gives referrals to treatment programs, and FindTreatment.gov lists providers near you. In the UK, the NHS says a GP can help get you into treatment, you can approach your local drug treatment service yourself, or you can call the FRANK drugs helpline on 0300 123 6600.

How Vow can help

Vow builds a personalized quit plan from your triggers, toughest times and reason for quitting, then resurfaces that reason, in your own words, when cravings hit. Premium's Craving Shield guides you through an urge with a three-minute breathing timer, and if you slip, Vow keeps your best streak and starts a fresh run without shame.

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Sources

Each source below was read when this answer was reviewed. Open a source to see the passages the answer relies on.

  1. NIDA — Cannabis (Marijuana)nida.nih.gov
    Research shows that behavioral interventions such as cognitive behavioral therapy, motivational enhancement therapy, and contingency management can be effective in treating cannabis use disorder.
    There are currently no FDA-approved medications for the treatment of cannabis use disorder or for medically assisted withdrawal
    For referrals to substance use and mental health treatment programs, call the Substance Abuse and Mental Health Administration (SAMHSA) National Helpline at 1-800-662-HELP (4357)
    or visit www.FindTreatment.gov to find a qualified healthcare provider in your area
    Please call or text 988 or chat www.988lifeline.org to reach the 988 Suicide & Crisis Lifeline. 988 connects you with a trained crisis counselor who can help.
    Open the source
  2. Connor et al., Addiction (2022) — Clinical management of cannabis withdrawalpmc.ncbi.nlm.nih.gov
    Symptom onset typically occurs 24–48 hours after cessation and most symptoms generally peak at days 2–6.
    an incremental and slow reduction in cannabis intake and/or use of lower THC products over an extended period (weeks) may reduce the probability and severity of withdrawal symptoms
    Cannabis pre‐detoxification harm reduction strategies are not well studied and there is no standard practice.
    Despite limited evidence, standard clinical practice typically includes psychoeducation on the course and symptoms of withdrawal, coping with craving exercises, nutrition, hydration, physical exercise and sleep hygiene.
    Patients who co‐use tobacco and cannabis report more withdrawal symptoms than those who use cannabis without tobacco
    There are few risks related directly to cannabis withdrawal. The greatest risk is relapse
    Complicated withdrawal may occur in people with concurrent mental health and polysubstance use.
    Open the source
  3. NIDA — Drugs, Brains, and Behavior: Treatment and Recoverynida.nih.gov
    seeks to help patients recognize, avoid, and cope with the situations in which they're most likely to use drugs
    uses strategies to make the most of people's readiness to change their behavior and enter treatment
    uses positive reinforcement such as providing rewards or privileges for remaining drugfree
    The chronic nature of addiction means that for some people relapse, or a return to drug use after an attempt to stop, can be part of the process
    Relapse rates for people treated for substance use disorders are compared with those for people treated for high blood pressure and asthma. Relapse is common and similar across these illnesses.
    Open the source
  4. Gates et al., Cochrane Database of Systematic Reviews (2016) — Psychosocial interventions for cannabis use disorderpmc.ncbi.nlm.nih.gov
    We included 23 randomised controlled trials involving 4045 participants.
    Psychosocial intervention was shown, in comparison with minimal treatment controls, to reduce frequency of use and severity of dependence in a fairly durable manner, at least in the short term.
    an intensive intervention provided over more than four sessions based on the combination of MET and CBT with abstinence‐based incentives was most consistently supported for treatment of cannabis use disorder
    abstinence rates were relatively low overall, with approximately one‐quarter of participants abstinent at final follow‐up
    The quality of evidence among primary outcomes was very low to moderate
    Open the source
  5. NHS — Insomnianhs.uk
    wake up and get out of bed at the same time every day
    do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
    Open the source
  6. Kolla et al., Journal of Primary Care & Community Health (2022) — The Effects of Cannabinoids on Sleeppmc.ncbi.nlm.nih.gov
    65% of respondents indicated that sleep difficulty during abstinence contributed to relapse on at least 1 previous quit attempt.
    Open the source
  7. NHS — Drug addiction: getting helpnhs.uk
    A GP may be a good place to start. They can discuss your problems with you and help get you into treatment.
    you can approach your local drug treatment service yourself.
    Call the Frank drugs helpline on 0300 123 6600. They can talk you through all your options.
    Open the source

This page is general information, not medical advice, and it does not replace care from a qualified professional. If you are in immediate danger, call your local emergency number. Vow is not a medical service.

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