Want to Quit Smoking Weed? Here’s a Guide

Are you trying to quit smoking weed? Here are important steps to follow to help you safely quit.

While smoking weed might start as a way to relax or cope, over time, it can become a habit that’s hard to break. If someone is feeling stuck, unmotivated, or just tired of relying on marijuana, there are ways to quit smoking weed. From managing withdrawal and cravings to building healthier habits, people can learn to take back control and move forward with a clearer, more focused life. Here is a deeper explanation about understanding marijuana use, signs that it has gone too far, and how to quit smoking weed altogether. 

What is marijuana addiction?

Contrary to the popular belief that marijuana is not addictive, research confirms that cannabis use disorder is a real condition affecting millions globally. While marijuana doesn’t cause physical dependence in the same way as other drugs or alcohol might, psychological addiction and marijuana withdrawal can be intense. A marijuana addiction often stems from consistently smoking cannabis to cope with stress, anxiety, boredom, or even social pressure. Over time, the brain adapts to the frequent presence of THC, the psychoactive component in weed, leading to cannabis dependence and sometimes making quitting harder than expected.

What are the signs of marijuana dependence?

Sometimes, leisurely smoking can develop into a deeper dependence on marijuana, making it important to know how to identify the signs and symptoms. Here are some common signs to consider for quitting smoking weed.

• Smoking weed daily or multiple times a day
• Weed use interferes with work, school, or relationships
• Experiencing marijuana withdrawal symptoms when stopping (irritability, insomnia, anxiety)
• Spending a significant amount of money on cannabis
• Feeling less motivated, inspired, or energetic

How to stop smoking weed: A step-by-step guide

A detailed overview of how to stop smoking weed.

Step 1: Decide to quit and mean it

Quitting marijuana starts with an important decision. This may sound simple, but it’s crucial to ask “why and what” questions to determine why quitting is important. Examples, such as “Why do I want to quit?”, “What will life look like without cannabis use?” and “What am I missing out on because of marijuana usage?” are types of questions one can ask to support their decision to quit. Furthermore, writing down these reasons, whether they’re for improved lung health, better sleep, or saving money, can serve as motivators to look at when quitting gets tough. 

Step 2: Prepare for marijuana withdrawal

Marijuana withdrawal symptoms are real, just as with any other drug. Although not life-threatening like alcohol or opioid withdrawal, they can be uncomfortable and make the process of quitting cannabis more difficult. Here are some of the most common withdrawal symptoms.

• Irritability or mood swings
• Anxiety or depression
• Headaches
• Nightmares or vivid dreams
• Trouble sleeping
• Appetite changes

These symptoms usually peak within the first 7–10 days of quitting weed, but a few may linger for several weeks, depending on usage history. Knowing this can help people be more patient and self-compassionate with the process. Having a solid understanding of the marijuana withdrawal timeline helps set realistic expectations.

Step 3: Choose a quitting method

There are multiple options when it comes to quitting smoking marijuana. Here are 3 main options. 

1. Cold turkey

Some people choose to stop smoking all at once, known as quitting weed cold turkey. It means cutting out all cannabis use immediately, without tapering off. While this approach can be effective for those who are highly motivated and ready for a clean break, it can also lead to intense weed withdrawal symptoms. These might include anxiety, irritability, trouble sleeping, or strong cravings, especially if someone has been using marijuana heavily or for a long time. Cold turkey works best when there is a strong support system in place and a plan to manage both physical and emotional withdrawal.

2. Gradual reduction

This approach involves gradually reducing cannabis use over a period of days or weeks, rather than stopping all at once. For example, if someone typically smokes weed three times a day, you might cut back to once a day, then every other day, and eventually stop altogether. This slower method can help minimize cannabis withdrawal symptoms, such as irritability, sleep issues, or cravings, by giving the body and mind time to adjust. However, it does require consistent effort, planning, and self-discipline to avoid slipping back into old habits. Setting goals and tracking progress can make this method more manageable and effective.

3. Professional support

If quitting feels overwhelming, people can consider seeking professional help. A therapist or counselor can support them in understanding their cannabis use and developing healthier ways to cope. In more serious cases, addiction treatment programs offer structured support for cannabis use disorder and substance abuse, helping people stay accountable and build lasting change. Reaching out for help can make a big difference, and it’s a strong, positive step forward.

Step 4: Develop a healthier routine

Quitting weed isn’t just about stopping; it’s about building a new life. Recovery isn’t just about removing weed—it’s about making space for joy, structure, and connection again. A major part of recovery is replacing old habits with healthy ones. Here are some healthier alternatives to consider: 

• Exercise 
• Mindfulness and meditation 
• Find creative outlets 
• Sleep hygiene 
• Nutrition

Step 5: Find support

Quitting weed can feel isolating, especially if someone’s social circle still uses. This is why finding support is key. Here are some options for support.

• Therapy from a licensed counselor can help with emotional regulation and relapse prevention
• Marijuana Anonymous (MA) is a 12-step program specifically for those addicted to marijuana
• Online support groups with people sharing experiences and support 
• Lean on friends and family for support

Step 6: Avoid substituting with other substances

It can be tempting to replace marijuana use with alcohol, nicotine, or other substances. But be careful: trading one addiction for another is a real risk. Tobacco use and tobacco smoke may seem like a less intense substitute, but they come with their own set of health risks and addiction concerns. Focus on clean, healthy coping strategies, such as the ones listed in step 4, rather than using other substances to get through cravings.

Step 7: Create a relapse plan

The process of quitting weed is not linear, and relapse is common. If it happens, it’s important not to beat oneself up; take it as a learning opportunity instead. If a relapse does occur, one can ask themself the questions, “What triggered it?”, “What can be done differently next time?” and “Who can help with support?” to get back on track as soon as possible. 

Additionally, remember that one slip up does not mean failure. It’s normal to grieve the loss of a coping mechanism, even when we know it’s hurting us. Healing takes honesty, grace, and support—and that’s okay.

How Charlie Health can help

If you or a loved one is struggling with a mental health disorder, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for dealing with serious mental health conditions. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With treatment, managing your mental health is possible. Fill out the form below or give us a call to start healing today.