Feeling stressed or anxious after quitting marijuana is a common hurdle. You may wonder, ‘How can I ease my mind during this change?’ This article offers specific, no-nonsense strategies on how to control stress and anxiety after quitting marijuana to help you tackle these challenges head-on. From understanding withdrawal symptoms to practical tips on reshaping your mental outlook and lifestyle, you’ll find the guidance to navigate this transition confidently.
Understanding Stress and Anxiety After Quitting Marijuana
Grasping the neurological and psychological effects of marijuana withdrawal is the first step in this journey. Did you know that smoking marijuana affects the brain’s uptake of serotonin and dopamine, neurotransmitters related to mood and pleasure? Regular marijuana use can lead to increased sensitivity to anxiety, particularly in young adults. Additionally, marijuana use can increase the risk of developing mental health disorders like anxiety, depression, or schizophrenia.
Approximately nine percent of marijuana users will become addicted and may develop cannabis dependence, experiencing weed withdrawal symptoms upon quitting. These common withdrawal symptoms include:
- anxiety
- irritability
- disturbed sleep
- depressed mood
- restlessness
Your overall health and the frequency of use can influence the severity of cannabis withdrawal symptoms. Withdrawal symptoms like irritability and anxiety peak around 2–6 days after quitting, and after quitting marijuana, cannabinoid brain receptors start returning to normal in about two days and regain full normal functioning after four weeks. The duration of anxiety experienced after quitting may last from a few days to a few months as the brain readjusts.
1. Mental Preparation
Upon grasping the effects of quitting marijuana, we should then proceed to mentally equip ourselves for the journey ahead. This involves recognizing the potential challenges, such as withdrawal symptoms, that one might face. Mental preparation is facilitated by understanding the nature of withdrawal, helping to set appropriate expectations and lessen anxiety. Having a strong rationale or reason for quitting smoking weed can boost motivation and keep you focused during tough periods of withdrawal.
Part of this preparation is anticipating and accepting the reality of encountering difficult days.
Setting Realistic Expectations
Setting realistic expectations forms a major component of mental preparation. This involves:
- Setting a definite quit day is crucial to creating a schedule of milestones and preventing sliding back into marijuana use.
- Setting goals for quitting that are Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) to increase the likelihood of success.
- Acknowledging that progress in quitting may involve potential setbacks.
Developing a Positive Mindset
A positive mindset is a powerful ally in your journey to quit marijuana. Embracing a positive mindset offers the following benefits:
- Enhances cognitive functions such as focus, memory, and clear thinking
- Provides a greater sense of clarity, stability, and self-assurance throughout the journey of quitting marijuana
- Reduces feelings of loss or deprivation during the transition away from marijuana use
2. Coping Mechanisms
Having gained a comprehensive understanding of the effects of quitting marijuana, prepared mentally, and sought support, let’s explore coping mechanisms to tackle stress and anxiety. These include exercise, mindfulness, and healthy sleep habits. Exploring new coping mechanisms is essential for the effective regulation of emotions after quitting marijuana.
Exercise boosts endorphins, aids in the recovery of neurotransmitters affected by cannabis, and ultimately improves mood and sleep quality.
Self-help strategies for enhancing overall well-being and diminishing stress include:
- Staying hydrated
- Enjoying a healthy diet
- Getting adequate sleep
- Cultivating social support
Exercise and Physical Activity
Regular aerobic exercise can help reduce levels of the body’s stress hormones, such as adrenaline and cortisol. Exercise stimulates the production of endorphins, which act as natural painkillers and mood elevators, improving mood and aiding better sleep, which is beneficial during marijuana withdrawal. Some examples of aerobic exercises include:
- Running
- Cycling
- Swimming
- Dancing
- Jumping rope
- Kickboxing
Mindfulness and Meditation
Mindfulness practices induce a mental state that encourages non-judgmental awareness of the current moment, an effective way to counteract the impact of stressors. The slow and deep breathing involved in mindfulness meditation can alleviate bodily symptoms of distress by balancing sympathetic and parasympathetic responses. Mindfulness-based cognitive therapy (MBCT) and mindfulness-based stress reduction (MBSR) programs have been shown to reduce acute symptoms of anxiety and depression in clinical populations.
Meditation can have several benefits, including:
- Slowing the heart rate
- Lowering blood pressure
- Reducing breathing rate
- Changing skin temperature, indicators of stress reduction
Healthy Sleep Habits
Establishing consistent sleep schedules and creating a restful environment can improve sleep quality and reduce anxiety. Here are some tips to help you achieve better sleep:
- Stick to a consistent sleep schedule, even on weekends, to reinforce the body’s sleep-wake cycle.
- Keep the bedroom cool, dark, and quiet to create a restful environment.
- Dedicate the bedroom to sleep and intimacy only.
- Reduce exposure to screens and bright lights in the evening.
- Avoid heavy meals, nicotine, caffeine, and alcohol before bedtime.
3. Nutritional Strategies
Nutrition also bears significant importance in mitigating stress and anxiety post-marijuana cessation. Staying hydrated is significant for the recovery from weed dependency and helps in maintaining optimal brain function and reducing stress and anxiety. Adequate water intake is necessary to convert tryptophan to serotonin, a neurotransmitter that contributes to feelings of well-being and happiness.
Maintaining a balanced diet is important for supporting the recovery from weed dependency and ensuring a healthy and balanced lifestyle.
Balanced Diet
A well-balanced diet improves mental clarity, concentration, alertness, and attention span by supplying essential nutrients and supporting brain function. The brain-gut connection plays a significant role in mental well-being, and a healthy diet supports beneficial gut bacteria that influence mood. Inadequate nutrition can lead to fatigue, impaired decision-making, and slowed reaction time, hindering mental health.
Hydration
Hydration is another key factor in managing stress and anxiety. Staying hydrated is crucial for managing stress, as dehydration can:
- Increase cortisol levels
- Negatively influence the body’s stress response
- Lead to impaired memory
- Cause fatigue
- Result in mood difficulties
- Exacerbate stress and anxiety symptoms.
Supplements
Alongside a balanced diet and proper hydration, supplements can also play a role in managing stress and anxiety after quitting marijuana. Some supplements that may be beneficial include:
- Vitamin D3: can improve mood and energy
- Omega-3 fatty acids can reduce inflammation and improve brain health
- Magnesium: can help relax muscles and promote calmness
- Ashwagandha: an adaptogenic herb that can help reduce stress and anxiety
Please consult a healthcare provider before starting new supplements, as some can interact with other medications or have side effects.
Getting the Help You Need
Even though self-help strategies may prove effective, professional assistance and treatment modalities can offer supplementary support in dealing with stress and anxiety following marijuana cessation. There are specialized professional treatment options for managing stress and anxiety after quitting marijuana, including residential treatment centers, outpatient addiction counselling, and virtual rehab programs with teletherapy sessions. Professionals involved in Cannabis addiction treatment are accredited and have clinical and research experience.
Seeking medical advice is essential for managing reduced cannabis withdrawal symptoms, supporting treatment, and recovery.
Sources
Government of Canada “Addiction to Cannabis.”
NCBI “Clinical management of cannabis withdrawal.”
Trafalgar Residence “How to Quit Smoking Weed.”
CAMH “5 Ways to Refresh our Wellness Strategies.” (p. 3)
