Cannabis: Lowering Risk

Everyone's relationship with cannabis is different. Learn how you can lower your risk, take a break, or get support for cannabis use.

How can you reduce or stop cannabis use? 

When reducing or stopping cannabis use, you may choose to try some management and quitting strategies, including: 

• Setting goals and creating a plan: Setting smaller goals that work up to a larger end goal may provide you with encouragement on your journey to reducing or stopping use. Creating a plan to achieve each goal is recommended as this can help you envision what cannabis use will look like moving forward. You may consider throwing out or giving away your cannabis products, not going to social functions where you know cannabis will be available or reducing your use each day or week (keeping track of when and how much you are using may be beneficial). Additionally, setting realistic goals for yourself that account for potential setbacks may allow you to bounce back and reassess if you don’t meet a goal.
• Identify triggers: Keeping track of situations or times when you crave or want to use cannabis may allow you to predict and prepare moving forward. For example, if you recognize that school-induced stress increases your desire for cannabis, engaging in a stress-reducing activity (hanging out with friends, watching a movie, listening to music, or going for a run) may help you resist your urge. 
• Build or identify a support system: Telling trusted people in your life about your intentions to reduce or eliminate cannabis use may allow you to create a network of encouragement and support to help you achieve your goals.  

How can you reduce harm if you choose to use cannabis? 

• Start low, go slow:  if someone does choose to use cannabis, start with a small dose and go slow. Cannabis affects people differently and lowers the risk of adverse experiences with cannabis. 
• Take regular tolerance breaks or “t-breaks”:  A tolerance break, or “t-break” is taking a short break (usually around a few weeks) that are voluntary and meant to lower your tolerance to cannabis. 
• Avoid mixing cannabis with other substances:  This includes alcohol, nicotine, and over the counter and prescription medication. Using cannabis alone lowers the risk of adverse experiences and negative health outcomes when compared to combining cannabis with another substance.  

How can you determine if cannabis use is a problem? 

To help determine whether your cannabis use is a problem, you may want to consider what effects you’ve experienced. Consider assessing your behavior by answering the following questions. 

In the past, have you experienced: 

• Difficulty limiting or stopping cannabis use
• Feeling cravings for cannabis   
• Building a tolerance for cannabis and needing more cannabis products, or products with higher potency, to feel its effects
• Using cannabis despite adverse effects on physical or mental health, work or school, homelife, or relationships
• Using cannabis in situations that require high awareness (e.g. driving or operating machinery)  

List adapted from Centers for Disease Control and Prevention 

Is cannabis a “gateway drug?” 

Cannabis is often referred to as a gateway drug, or a substance that will lead to the use of more addictive drugs. However, research has demonstrated that while cannabis may be one of the first substances a person is exposed to or uses, cannabis use has not been shown to directly cause the use of other substance later in life. Certain studies have found some correlation between cannabis use and the eventual use of other substances, however, these effects were both weak and comparable to trends seen with alcohol and tobacco use. There are many of those who use cannabis who do not use illicit substances. 

List adapted from American Addiction Centers 

What is cannabis use disorder? 

Cannabis use disorder (CUD) is a complex condition that is broadly defined as use patterns that lead to distress or other life impairments and about 10 percent of those who use cannabis will develop it. This can be influenced by genetics, history of mental health or medical conditions, cannabis’ effect on brain chemistry, exposure or access to cannabis, trauma, and lived experiences.  

Additionally, there are various complications associated with cannabis use disorder which may include cannabis-induced psychosis, anxiety, and sleep disorder. Further, the development of cannabis hyperemesis syndrome, fertility issues, and chronic bronchitis (from smoking or vaping cannabis) are also noted as complications. For adolescents, impacts on brain development may lead to cognitive impairment and poor educational outcomes. 

What support is available? 

Getting support can be an important step in reducing or stopping cannabis use. Some places to start include: 

• Brief screening and intervention programs
• Mental health counseling and therapy
• Recovery support services
• Mutual support groups (such as SMART Recovery or Marijuana Anonymous) 

List adapted from Cleveland Clinic 

For further information and support, you may consider checking out: 

• The Substance Abuse and Mental Health Services Administration’s national helpline
• Findtreatment.gov 
• 988