Cannabis withdrawal refers to the physical and psychological symptoms that can arise after reducing or stopping frequent cannabis use. Withdrawal symptoms typically last one to two weeks, and they can include irritability, difficulty sleeping, decreased appetite, and powerful cravings for the substance. These eight tips for coping with cannabis withdrawal can help you stay committed to quitting.
Stay Hydrated
Dehydration can exacerbate common withdrawal symptoms such as headaches, fatigue, and irritability. By staying hydrated, you can alleviate these symptoms and help your body flush out toxins, potentially reducing the duration of withdrawal symptoms.
If plain water doesn’t appeal to you, try adding a splash of lemon or lime juice for flavor, or opt for herbal teas such as chamomile or peppermint. Avoid beverages with caffeine or excess sugar, as they can lead to dehydration and worsen anxiety or restlessness.
Maintain a Healthy Diet
During withdrawal, your body needs vitamins, fiber, and protein to restore balance and repair itself. Vitamins and minerals from fruits and vegetables strengthen your immune system, while fiber improves digestion. Whole grains provide the sustained energy needed to combat fatigue, and lean proteins repair cells and maintain muscle health. Here are some tips to eat well even if you’re experiencing symptoms of cannabis withdrawal, such as nausea, irritability, and a lack of appetite.
Eat Smaller, More Frequent Meals
Withdrawals often bring about nausea and a reduced appetite, making large meals unappealing. Eating smaller portions every few hours can help ease digestion while maintaining steady energy levels. Having snacks such as nuts, fruit, or crackers on hand makes it easier to stick to this habit.
Choose Stomach-Friendly Options
If you’re feeling nauseous, focus on foods that are easy to digest. Soups, broths, and the BRAT diet (bananas, rice, applesauce, toast) are comforting and easy on the stomach. Additionally, oatmeal provides fiber, and yogurt contains probiotics that can help soothe your digestive system.
Enjoy Comfort Foods in Moderation
Craving sweets or fatty snacks is common during cannabis withdrawal. To manage cravings, reach for naturally sweet foods such as berries or a small drizzle of honey on plain yogurt. When you do indulge in sweets, be mindful of portion sizes. Enjoy a small portion of your favorite comfort food alongside a hearty option, such as nuts, whole-grain crackers, a boiled egg, or oatmeal.
Exercise Regularly
Regular exercise can boost your energy levels, improve sleep quality, and ease feelings of anxiety when coping with cannabis withdrawal. Physical activity can naturally boost your mood by releasing endorphins, the body’s feel-good chemicals.
You don’t need to run a marathon or hit the gym every day. Gentle activities such as walking, biking, or yoga can be just as beneficial. Find something you enjoy so that staying active feels less like a task and more like self-care. Even twenty minutes a day can significantly improve your health and emotional well-being.
Practice Relaxation Techniques
Relaxation techniques, such as deep breathing, meditation, or yoga, can help you manage the mental and emotional aspects of cannabis withdrawal. Anxiety and irritability are common symptoms, and these practices can promote calm and reduce stress.
Start small by dedicating five to ten minutes a day to focus on your breathing or practicing mindfulness. Guided meditation apps or video tutorials can provide structure if you’re new to these practices. Over time, these techniques can become a valuable tool for overall mental health even after withdrawal ends.
Establish a Sleep Routine
Cannabis withdrawal can make getting restful sleep a challenge. Symptoms of anxiety, vivid dreams, and physical discomfort can disrupt your ability to fall and stay asleep. Additionally, the absence of cannabis may leave your body’s natural sleep regulation out of sync, making insomnia more likely. Getting quality sleep helps your body recover, stabilizes your mood, and boosts your energy.
To improve your sleep, follow a calming bedtime routine. Avoid screens at least an hour before bed, as blue light can interfere with your ability to fall asleep. Wind down with relaxing activities such as reading, meditating, or taking a warm shower. Sticking to a consistent sleep schedule, even on weekends, trains your body to feel tired at the right time. If sleeplessness persists, consider herbal teas or calming supplements, such as magnesium, to support restful nights.
Engage in Hobbies
Doing something you enjoy takes your attention away from cravings and other tough symptoms. Additionally, hobbies can provide a sense of purpose and make you feel good about accomplishing something, which can significantly help reduce stress.
When choosing a hobby, opt for something you’re genuinely interested in and that brings you peace or happiness. Try physical activities such as yoga, hiking, or dancing to stay active and boost your mood with feel-good endorphins. Creative hobbies, such as painting, writing, or learning an instrument, can also be incredibly relaxing and are a great way to express yourself. If you’re craving some connection, consider joining a group class, volunteering, or searching for local clubs where you can meet new people and make new friends.
Avoid Triggers
Triggers are anything that sparks cravings or reminds you of using, such as certain places, people, or routines. These triggers can make sticking to your goals harder by tempting you to relapse. Recognizing your triggers is the first step to avoiding them and staying on track with your recovery.
Take note of situations or routines that previously involved cannabis use and replace them with healthier habits. For example, if you used to smoke after work, consider going for an evening walk or trying a new relaxation technique instead. Setting firm boundaries with people who encourage cannabis use can also protect your progress.
If you can’t avoid a trigger, try to stay calm and focus on your coping strategies. This could include stepping away from the situation, calling a supportive friend, or engaging in a different activity to distract yourself. Remind yourself of the reasons you decided to quit and focus on the positive changes you’re working toward.
Get Professional Help
Professional help from addiction psychiatrists and psychologists can give you the support, guidance, and structure you need to stay on track. Cannabis addiction treatment helps you manage withdrawal symptoms and deal with the deeper causes of dependency. Treatment is tailored to your needs and combines medically supervised detox, therapy for emotional support, and tools to prevent relapse.
Addiction treatment tackles the physical and psychological sides of recovery. You will receive targeted support to handle symptoms like cravings or mood swings. Experts will guide you through the process, offering advice and tools that complement activities such as exercise or relaxation routines.
One such tool is NAC (N-acetyl-cysteine), a supplement form of the amino acid L-cysteine, which helps the body produce a powerful antioxidant. NAC can regulate glutamate, a neurotransmitter linked to addiction and cravings. Clinical trials have shown that NAC can help reduce cannabis use, curb cravings, and support individuals in abstaining from cannabis consumption, with mild and well-tolerated side effects.
Breaking free from cannabis use is a challenge, but focusing on your physical and mental health makes the process more manageable. Staying hydrated, eating nutritious meals, and exercising will keep your body on the right track. Practicing relaxation techniques, adopting good sleep habits, and engaging in new hobbies can help keep your mind focused and reduce stress. Finally, cannabis dependence treatment gives you tailored guidance and support to stick with your goals.
