Quitting cannabis: withdrawal, tips and help in Berlin
Want to smoke less or stop altogether? Good call, and you're not alone. Here's what to expect in the first weeks and what really helps.
Know your reasons
Write down why you want to quit or cut down: better sleep, clearer thinking, saving money, more energy, fewer arguments, your health. That list is your anchor for difficult moments.
Which withdrawal symptoms are normal?
If you've used regularly for a long time, you'll often notice physical and psychological symptoms after stopping. They're unpleasant, but usually not dangerous, and they pass.
| When | What many people experience |
|---|---|
| Days 1–3 | Restlessness, irritability, cravings, trouble falling asleep |
| Days 2–6 | Peak: sleep problems, vivid dreams, low appetite, sweating, low mood |
| Weeks 2–3 | Most symptoms ease off noticeably |
| After that | Sleep and occasional cravings may fluctuate for a few more weeks |
If you have severe anxiety, depressive thoughts or thoughts of self-harm, or if you also use other substances or alcohol: talk to a doctor or a counselling service. In an acute crisis: 112 or the TelefonSeelsorge crisis line 0800 111 0 111.
10 tips that really help
- Pick a quit date, ideally in a calmer week.
- Get rid of your stash and gear so you don't relapse on impulse.
- Tell people: friends can support you, or at least stop offering.
- Know your triggers: when do you usually smoke? After work, gaming, when stressed? Plan an alternative for those moments.
- Build an evening routine: fixed bedtime, no screens before sleep, lighter food in the evening.
- Move: exercise eases restlessness and improves sleep. Even a walk along the Spree helps.
- Ride out cravings: they come in waves and usually fade after 10–20 minutes. Distract yourself, drink water, call someone.
- Celebrate progress: count the money you've saved, mark the days, treat yourself.
- A slip isn't failure. Look at what happened, then keep going.
- Accept help: people who get support succeed more often.
Cut down first?
Not everyone wants to stop straight away. Using less also lowers the risks: fixed cannabis-free days, no smoking in the morning, not using alone, no tobacco, lower-THC strains, longer breaks. Online programmes can help you set goals and stick with them.
Free help in Berlin
- Counselling centres in every district: confidential and free, for family members too. Many counsellors speak English. See the overview
- quit-the-shit.net: free online programme with personal support over several weeks (German).
- drugcom.de: self-tests and anonymous online counselling (German).
- Your GP (Hausarzt): for sleep problems or mental health concerns.
You don't have to do it alone: in our community, people who are cutting down or have quit share their experiences.
Sources
Questions? Talk to people in Berlin.
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