How to Stop Smoking Weed: A Practical Guide to Withdrawal, Cravings, and Staying Quit
If you’re trying to stop smoking weed, the hardest part is often the first few days: sleep gets weird, irritability spikes, cravings hit at predictable times, and you start bargaining with yourself. This guide gives a clear, realistic plan for quitting—plus what to expect from weed withdrawal symptoms and when to seek help.
Quick start: what to do in the first 24 hours
The goal of Day 1 is simple: reduce friction for quitting and build a plan for the times you usually smoke. You don’t need perfect motivation—you need a system.
1) Pick a clear goal
Choose one: quit completely or reduce and quit by a date. For many daily users, setting a quit date within the next 7–14 days helps you avoid “endless tapering.” If you use cannabis for medical reasons, talk to your clinician first.
2) Remove easy access
Put distance between you and weed: clear your smoke spots, remove paraphernalia, delete delivery apps, unfollow accounts that trigger cravings, and change routines tied to smoking.
3) Tell one person
Accountability matters. Text a trusted person: “I’m quitting weed. Can I check in with you this week?” Quitting gets easier when it’s not secret.
4) Plan your “craving windows”
Most cravings show up at predictable times (after work, after dinner, before bed). Decide now what you’ll do instead: a walk, shower, gym, movie, meeting, journaling, or calling someone.
High-risk moment: sleep time. Many people relapse because they can’t sleep. Scroll down to the sleep toolkit before your first night.
Weed withdrawal: symptoms, timeline, and what’s “normal”
Cannabis withdrawal is real and well-described in medical literature. It’s common enough that major reviews estimate it happens in about half of regular/dependent users when they stop or significantly reduce THC. It’s usually not dangerous, but it can be uncomfortable and can trigger relapse.
Typical timeline (varies by person): symptoms often begin about 24–48 hours after stopping, peak around days 2–6, and may last up to 2–3+ weeks in heavy users.
| Time after quitting | What you might notice | What to focus on |
|---|---|---|
| 24–48 hours | Restlessness, irritability, anxiety, cravings, early sleep disruption | Structure your evenings, reduce triggers, plan sleep hygiene, reach out for support |
| Days 2–6 (often peak) | Sleep problems/vivid dreams, anger/irritability, appetite changes, depressed mood; sometimes headaches/sweats/stomach discomfort | Craving plan + sleep plan + stress reduction; avoid isolation; consider therapy/support groups |
| Week 2 | Many symptoms ease; sleep may still be “off”; cravings often become more psychological/habit-based | New routines, exercise, relapse-prevention skills, trigger management |
| Weeks 3+ | Most people feel noticeably better; a subset (especially heavy users) may have lingering sleep/mood issues | Treat underlying anxiety/depression, strengthen support, address co-occurring substance use |
Common weed withdrawal symptoms
- Anxiety, nervousness, restlessness
- Irritability, anger, aggression
- Sleep disruption and vivid dreams
- Depressed mood
- Appetite changes
- Cravings
- Less common: chills, headaches, sweating, stomach discomfort
Who tends to have a harder withdrawal?
Withdrawal can be more intense with daily use, high-potency products, tobacco use, co-occurring mental health conditions, or multiple substance use. If any of that fits you, support is not “overkill”—it’s smart.
Symptom toolkit: what to do when withdrawal hits
First-line approach: supportive counseling + psychoeducation + practical coping skills. There is no FDA-approved medication specifically for cannabis withdrawal, but clinicians sometimes treat short-term symptoms (sleep, nausea, anxiety) when appropriate.
| Symptom | What to try (safe, practical) | Get medical help if… |
|---|---|---|
| Cravings | Use a “delay + distract” rule (10–20 minutes), change your environment, drink water, do a short walk, text a support person, and keep your hands busy (dishes, shower, game, journaling). | cravings lead to repeated relapse cycles or you feel out of control (possible cannabis use disorder). |
| Insomnia / vivid dreams | Same wake time daily, dim lights 60 minutes before bed, avoid late caffeine, keep the room cool/dark, no screens in bed, and use a calming routine (stretching, breathing, reading). | you go many nights with almost no sleep, or sleep loss worsens anxiety/depression. |
| Anxiety / restlessness | Short cardio or brisk walking, box breathing, grounding (5-4-3-2-1), reduce news/social scrolling, and consider therapy if anxiety is a primary trigger for use. | you have panic attacks, chest pain, or thoughts of self-harm. |
| Irritability / anger | Lower conflict exposure, take “time-outs,” communicate your plan to family/roommates, and schedule decompression time after work. | anger feels unmanageable or leads to unsafe behavior. |
| Low mood | Light exercise, sunlight early in the day, structured routine, and connection (don’t isolate). If you used weed to numb depression, addressing that directly is key. | you feel hopeless, can’t function, or have suicidal thoughts. |
| GI discomfort / nausea | Smaller meals, bland foods, hydration, and rest. Avoid adding “detox” supplements or mega-doses without medical guidance. | vomiting is severe/persistent, you can’t keep fluids down, or you have dehydration signs. |
Cravings & relapse prevention (the part most people miss)
Map your triggers
Write down the top 5 moments you usually smoke: after work, boredom, stress, after arguments, before bed. Each trigger needs a replacement routine.
Use the HALT check
Many cravings are actually: Hungry, Angry, Lonely, Tired. Fix the state, not the craving.
Don’t white-knuckle evenings
“Just don’t smoke” is not a plan. Schedule your evenings with a start time and end time: walk → dinner → shower → show → bed routine.
If you slip, do this next
A slip isn’t proof you can’t quit. It’s information: What time? What trigger? What feeling? What did you need? Then adjust the plan and restart immediately.
Relapse prevention is a skill set. Therapy isn’t just “talking”—it’s learning tools you can actually use when cravings hit.
Evidence-based treatment options
If quitting keeps failing, the answer is rarely “more willpower.” Evidence supports behavioral approaches—especially structured therapies that target triggers, coping skills, and motivation.
| Approach | What it helps with | Who it’s best for |
|---|---|---|
| Cognitive Behavioral Therapy (CBT) | Triggers, cravings, coping skills, thought patterns that fuel relapse | Most people who want practical tools + structure |
| Motivational Interviewing / MET | Ambivalence (“part of me wants to quit, part doesn’t”), building commitment | People unsure about quitting, or stuck in a cycle |
| Contingency Management | Reinforcing abstinence through structured incentives | People who benefit from accountability and measurable goals |
| Group / peer support | Connection, accountability, coping ideas, reducing shame | Anyone who feels alone or keeps relapsing in isolation |
When higher-level care may be appropriate: if you have severe cannabis use disorder, significant co-occurring mental health symptoms, or multiple substance use. In those cases, medically supervised support may be recommended.
Signs you may need extra support (cannabis use disorder)
Some people develop cannabis use disorder (CUD)—meaning they can’t stop using even when it’s causing problems. The CDC highlights signs like repeatedly trying to quit and failing, cravings, spending a lot of time using, and continued use despite work/school/relationship issues.
Self-check (not a diagnosis): If you answer “yes” to several, consider talking to a professional.
- I’ve tried to quit and couldn’t.
- I crave weed or think about it a lot.
- I use more than I plan to.
- Weed is affecting my work/school/relationships.
- I keep using even though it’s making anxiety/mood worse.
- I’ve needed stronger products or more frequent use over time.
If you want confidential support, contact us—or call SAMHSA’s helpline at 1-800-662-HELP (4357).
If a drug test is part of your stress
We don’t provide advice on tampering with or “beating” drug tests. If you’re under testing pressure, the safest approach is stopping cannabis and allowing time for natural clearance.
If you’re trying to understand testing (not evade it), these pages explain the basics:
FAQ: stopping weed & withdrawal symptoms
How long does weed withdrawal last?
Many people feel symptoms within 24–48 hours, with the worst period often around days 2–6. Symptoms commonly improve over 1–2 weeks, though some (especially sleep) can last longer in heavy users.
Is weed withdrawal dangerous?
It’s usually not life-threatening, but it can feel intense and can trigger relapse. Seek medical help if you have severe mental health symptoms, suicidal thoughts, chest pain, or dehydration from vomiting.
Should I quit cold turkey or taper?
Some people do best quitting completely, others benefit from a short, structured reduction plan. If you’ve relapsed repeatedly or have significant anxiety/depression, professional support can help you choose a safer approach.
What helps the most with cravings?
A plan for your trigger times: change your environment, delay/distract, call someone, and build replacement routines. CBT and structured therapy can help you learn these skills quickly.
When should I get professional help?
If you can’t stop despite consequences, if withdrawal drives relapse, if you use multiple substances, or if quitting worsens anxiety/depression—professional treatment can make quitting safer and more sustainable.
Sources
External references are included for transparency. This page is educational and not medical advice.
- Connor JP, et al. Clinical management of cannabis withdrawal (Addiction, 2022) — onset, peak, duration, symptom profile, first-line management. PubMed
- Cleveland Clinic: Marijuana (weed) withdrawal — symptoms, onset, typical duration; notes no FDA-approved meds specifically for withdrawal. Cleveland Clinic
- Bahji A, et al. JAMA Network Open (2020) — meta-analysis estimating ~47% prevalence of cannabis withdrawal symptoms among regular/dependent users. JAMA Network Open
- CDC: Understanding your risk for cannabis use disorder — signs and risk context. CDC.gov
- MedlinePlus Medical Encyclopedia: Substance use — marijuana — withdrawal overview and treatment options (counseling, support, residential when severe). MedlinePlus.gov
- PMC: Evidence-based Treatment Options in Cannabis Dependency — psychotherapy foundation (CBT, MI/MET); no approved medication. NIH (PMC)
- SAMHSA National Helpline: 1-800-662-HELP (4357) — 24/7 treatment referral service. SAMHSA.gov