Loading ...Quit Smoking Weed - Relaxation Technique #3
Todays relaxation technique is one that I learned from an old roommate of mine, he used to perform this technique when he couldn’t fall asleep. This is a great exercise for marijuana withdrawal when you have insomnia. I struggle with insomnia when during the first couple days that I stop smoking weed.
The exercise is called “Muscle Tension and Relaxation”. It is very easy to do - you simply tense up, then relax certain muscle groups in your body.
If you practice this regularly, you will get to know your body better and have a good understanding what tension and relaxation feel like in your body. Relaxing your body also helps to relax your mind. You can combine this exercise with deep breathing to get rid of any more stress.
I like to start at the feet, then work their way up to the face. The exercise is the same for each body part
Instructions:
- Get comfortable.
- Take a moment to relax, breathing in and out in slow, deep breaths.
- Once relaxed, shift your attention to your right foot. Feel your awareness in your foot then slowly tense the muscles. Squeeze as tightly as you can while counting to 10.
- Relax your right foot. Feel the tension flowing away from your foot as it becomes limp, loose and relaxed.
- Take a deep breath and continue to relax your foot.
- Follow the same sequence for your left foot.
Starting from the feet, move slowly up each muscle group in your body. Here is an example pattern:
- Right / Left Foot
- Right calf / Left calf
- Right thigh /Left thigh
- Hips and buttocks
- Stomach / Abdominals
- Lower Back
- Chest
- Upper Back and Trapezoids
- Right / Left Arm and Hand
- Neck and shoulders
- Face
I hope you enjoy this exercise and it helps you get to sleep when you are going through marijuana withdrawal. Insomnia is very common when you quit, so remember you are not alone and you can be proactive when dealing with insomnia, anxiety, or other weed withdrawal issues.
I can’t believe i honestly thought I didn’t have a problem and i could quit at any time, fuck I’ve said that a thousand times before, mate massive respect for setting up this site, I’ve had to ditch all of my mates at this point as I’ve been wanting to quit for weeks, but every time i see them, im pressured to have “just one” and that turns out to be an all night sesh
i can’t do it anymore, and I reckon the tips on this site will help me get thru
peace and luck to all who are fighting this shit, i don’t wanna admit its an addiction, just a stage of life I’m leaving behind
December 8th, 2007 at 1:52 amMarijuana is not a physically addictive drug. Therefore, one does not have withdrawl symptoms. What you’re experiencing are craving. Like Pavlov’s dog, you “hear” the bell at the times you are used to lighting up, and it triggers a craving - but it is not a physical craving that causes medical withdrawl. Marijuana surrounds the hippocam. in your brain. It does not destroy brain cells as alcohol or additive drugs do. That destruction of cells is what the brain withdrawls from. Pot does not damage your brain as those drugs do, so you do not go through physical withdrawl. Therefore, you may have a psych. craving, but it can not hurt you or cause medical withdrawl. You just need to wait it out, like a dieter craving latenight food, or put yourself in a different environment until you realize your trigger points and than are able to replace them - the feeling will pass. Clinical studies have shown that marj. isn’t additive ! You are not figting physical addition, you just need to change this like any habit, and that takes about 3 weeks. I smoked everyday for ten years, and with a minor twinge of a changed habit, I walked away. I have gone back for short periods from time-to-time, but once I realize that, like any fun pattern or habit, it must take a holiday, it often subsides in a matter of days. I agree that there are times when it seems that you’ll never be able to be without it, but when you replace that hole in your life with ANY other activity that lasts long enough to let you forget that moment, it will pass, and weeks later it is forgotten. It even tastes horrible when you go back months later, but it is a craving, like sweets, it it can be defeated. Once you experience that control over it, you can go back without fear of it taking over. I sleep better, breathe better, and I’ve only had anxiety attacks from smoking, not quiting (maybe you need to cut back first). Pot also has longterm positive health effects. Just Google anything positive about pot and see all there is available. Just in Europe alone last year, 14 new drugs with THC were introduced that fight everything from depression to ALS, Parkinsons, Alzheimers . . the list goes on. Again, it’s because pot does not destroy, it surrounds, and triggers positive brain function. A Yale study in 1996 showed that lung cancer was reduced by the longterm effects of smoking pot ! That’s right. It retards pre-cancerous cells in the lungs and brain ! Don’t give up binx ! Do some research online. There is much positive info. and with a vaporizer and some friends, you can do whatever you please - as long as it’s in moderation my friend
February 1st, 2008 at 7:08 pmBest of Luck mate !!!! G.K. / NJ - USA
Hi there,
March 1st, 2008 at 6:44 pmI started smoking very late at 28 and I have smoked on and off since really. Not much really by heavy dope smokers standards. I don’t touch alcohol or any other drugs but as a result of smoking weed I developed schizoaffective disorder, a cross between schizophrenia and manic depression, started hearing voices and seeing stuff and having manic episodes so for the past few years I have been trying to quit, I can go long periods without weed but it’s hard living in East London when everyone around you is having a good time and getting off their face. I find I get the urge to smoke late at night, I like the ritual, I miss it, I don’t miss the manic episodes or the voices. I know because of my mental sensitivity that it’s bad to smoke weed but right now I would kill for a joint. The problem is I can so easily get weed since most of my friends have access to it. I am just finding it really hard. It just doesn’t seem fair that this tiny little spliff can be so pernicious, well harmful for me anyway. Cycling very fast through red lights is a substitute but I think I will always miss the herb and that’s the truth. And maybe by being honest this will help me resist it. After I smoke I always regret it so I guess it’s not worth it. Well it was helpful to write this down that’s for sure.
I find marijuana 100 times more relaxing then these exercises.
If marijuana is killing you and you TRULY hate it or can’t afford it.. It’s best not to visit sites sitting around reading about how much you ‘need’ marijuana like, common.
This site almost seems like it’s set up by the government just to make pot look horrible.
I remember some horrible effects… I used to get the extremely painful migraines, I used to be limited because of my back, I used to have some asthma symptoms and so on… Now I don’t and you can guess my secret, it’s 10 bucks a gram.
I take breaks from weed once and awhile for about a week with absolutely no ‘withdrawal’ or ‘craving’ Although sometimes I will get a headache and someone would love to post that as there horrible quitting marijuana side effects although the reality is I get migraines but marijuana either completely covers the pain or just stopped it
March 22nd, 2008 at 2:45 am(temporarily, too bad I don’t get any of these ‘long term effects’ all these lucky people get, id enjoy not having headaches and backpain for free.)
I’ll admit that marijuana is more pleasurable than the exercises, but marijuana creates stress in my life, it doesn’t remove it. Heck, I love pot, but my love for pot comes at the expense of living a fulfilling life.
You are a lucky man Ross. I envy your control and ability to manage your consumption in a positive way.
I have stated before that I think weed should be legal and MOST people can, like alcohol, consume it responsibly. Recognizing I am not one of those people, and doing something about it, is what i am trying to do here.
March 23rd, 2008 at 12:43 amHello
March 25th, 2008 at 7:06 amI have been smoking weed for the past 6-7 years it started out just a few joints a day of resin with mates but the past few years i have been smoking weed heavily.
im now at the point where im spending £200 a month on the crap and im considering giving it up
i have anxiety/panic attacks regulary mostly whilst in deep thought in bed i am always paranoid and have basically gone from being an outgoing fun person to a virtual recluse
i quit for 6 months a couple of years ago as i went to greece for 2 weeks and was forced to go without when i got home i didnt have the urge to buy some but eventually 1 spliff led to another and before long i was smoking more than ever
the main worries i have about quitting is the major insomnia and i get the shakes, sweaty palms etc and i just dont feel normal anymore unless i have a smoke
sorry to have had a rant but had to get it off my chest
i think your site is a great idea mate made me realise many people are in the same position as me which ultimately i hope gives me more impetus to quit for good
Not going to waste too much time on those who deny there is any withdrawl symptoms, but gotta laugh at the dude who thinks this si set up by the government, but which one ?. I have been addicted to ciggies and dope, however the nicotine addiction is both physical and mental, whereas with dope i feel it is mental addiction. That said, that still doesnt mean you dont have physical withdrawl symptoms. I know what I am experiencing at the moment, and if you are lucky enough to not have any withdrawl symptoms, good luck to ya.
I have been an every day dope smoker for 30 years ! I have wanted to stop for some time, but was never game. I stopped smoking ciggies 3 years ago thru a program run by Smoke Enders. Not a plug but it was a good program.
Anyway, after finding that I could only get about 3 hours sleep a night, I felt that the dope was affecting my sleep. It put me to sleep, but I believe when the high was over, that was when I would wake up. A few nights of insomnia (stress at work), saw me on some sleeping tablets. I started on Stilnox, and that was bad. I felt crap the next day, and thought I might lay off the dope for a while. After a few days, i also had an anxiety attack in the supermarket (could it have been the prices)I put it down to the Stilnox. I changed to another sleeping tablet, felt a bit better and so started the dope again. Anyway, when the tablets ran out, I stopped the dope again. I felt it was a good time to try an dsleep without any artificial means (ie dope/beer/tablets)
That was 17 days ago, but whos counting. What have i experienced ?
Insomnia for days on end. I exercise, drink warm milk, bath before bed, no caffine, lavender oil, valarium etc etc. I did have a few nights after ten days when i slept for a few hours, but was woken by very wierd dreams. I have not slept for the past 4 days.
Hot sweats, during the day, at night. These are decreasing somewhat after 17 days.
Anxiety, butterflies in my stomach. These are also decreasing.
A very bad stomach, like farting all night long. These started to reduce after 10 days.
No real cravings for the dope. Note that the symptoms above seem to be experienced by many long term heavy dope users. They are real, I didnt make them up, and I didnt coordinate these symptoms with the hundreds of others who report the same thing around the world (reference…do a google on “quitting cannabis insomnia”) In fact, when i read that what i was experiencing was what is normal to most who quit, it put me at ease. I know if i stick with it, I will come out of this dope free, and the $50 i used to give to the man each week will be mine.
You gotta be strong. For 30 years i have smoked dope, basically every day, filling my body with THC and all sorts of stuff, including whatever they use when growing hydro (the smoke of choice here in oz) What a world it would be if you could do that for 30 years, stop one day, and feel just like normal the next !
I dont wanna hear that I am imaging it all. If I am then good on me. I would love to know some more sleep tips though. I shall try the on eabove tonight and let you all know.
T - Sydney Australia
PS Not putting smoke into my lungs has also helped my asthma
March 26th, 2008 at 2:35 amI have been trying to quite for a few months now. Within the past two months I have had several extreme anxiety attacks which came on right after i got high. Now I am not smoking and experiencing some depression and a seemingly constant anxiety. This is getting really annoying and I cant tell if its from the pot withdrawel or if I need to go see a doctor. i dont really want to though because I know that would lead to more drugs, more drugs to change my mood and to eventually have to kick. anyone else get really bad anxiety from quitting? also do you know any good techniques i can try to calm myself? thx
April 9th, 2008 at 3:26 pmGreat site.
I am in a similar situation to many of the above and would like to suggest yoga as a serious way to focus your mind and engage the body for those going through the “quitting stage”. Yoga focusses the mind through the breathing techniques taught and allow a shift of focus when the cravings get bad.
The poses are also great for many physical ailments and may assist Trevor(and others) with stomach problems as it is great for aiding digestion and getting all the organs working properly.
Herbal teas like Peppermint(digestion/calming), Cammomile(calming/anti-anxiety as well as many of the blends for De-Toxing are also a good idea and may help in the short term.
April 30th, 2008 at 1:19 amcan you get withdrawls from smoking weed too much
May 1st, 2008 at 1:18 pmHey there people,
I have been a heavy smoker for 12 years, by heavy i basically mean, when im not in work in smoking a spliff (i have also smoked b4 work right after waking).
Recently i have smoked even more then usual (over the last 6 months), i have all of a sudden found myself felling really bad about myself, i have gotten really paranoid and totally over analyse, EVERYTHING.
I went on hols recently and rought some smoke, it ran out on day 3, by day for i was so anxious that me and my best mate had a massive row, and now we arent talking.
Has smoking affect anyone else like this.
I was always so happy, i used to annoy people i smiled so much. Now im second guessing myself, paranoid and bone lazy.
Does anyone know of a focus group etc, in Galway City in Ireland????
HELP HELP HELP!!!!!!
Be gud all
June 19th, 2008 at 9:06 am12 years a smoker - most nights. this is what to do :
1. exercise..exercise…exercise. sweat as much as possible and use saunas after.
2. try yoga stretches daily. just basic stuff.
3. don’t eat sweet stuff. stick to 1 coffee per day.
Now the real trick. when your mind thinks about a spliff..go to a quit room or lie on your bed and imagine your brain in front of you. a sponge like thing you can see which has a pathetic need for pot. zap into that thought. pathetic need. take 5 mins. the need to smoke will go.
4. tally the days without using. aim for 45 days. this is the typical thc clearance period. don’t stop there. double it. don’t worry if you do go back…just make sure it’s no more than a couple a month.
5. there…you have a handle on it. you are IN CONTROL. you can take it or leave it.
6. reason for depression/paranoia is when you feel something has a control on you.
July 7th, 2008 at 8:10 amI have been smoking everyday since I have started when I was 14 it is now 4 years later and I realize how differnt and fucked up Ive become. I use to be very athletic and in great shape. When I turned 15 things got really bad I was dealing with emotional issues and of course i just self medicated myself with the pot. I probably was smoking every hour of the day to the point where i didnt even get high it was just like a nessicaty. The next year things got worse and I not only was smoking pot more then 10 times a day but doing coke, extasy, mushrooms, xanex every weekend not to mention the alchohal consumption which caused more then one occasion of alcohal posining. In the past month I have finally realized how much I have damaged my life and relationships with just about everyone besides the people I do drugs with. I have attempted to start my soberity on Sunday and it is now Wednsday I made it through the first two days but I gave in yesterday and smoked before I went to bed. And about what people were saying about no physical addiction, I find that to be bullshit, I have been throwing up, I have the worst anxiety you can imigine, and I constantly sweat. I also cannot think strate whatsoever and I have trouble even moving around without becoming so dizzy I pass out. I am attending an outpatient therapy to help but I am still doubting myself and my abilty to do this. I also know however if I dont stop. College will make me 10 times worse then highschool and I dont even want to know what my future will behold.
If anybody has any advice on stopping, or help with my situation. or something that helps you with anxeity disorder besides the meds that the doctors gave me that do not work, please share
July 9th, 2008 at 5:44 pmGerry is either deluding himself or he hasn’t really been an addict. Marijuana addiction IS real and can affect your physical body… as for the pathetic comment that it does no damage to the brain, wtf? All drugs damage the brain, this guy has no medical basis for his claims whatsoever. I challenge him to do some more research before making such ridiculously false claims. Thousands of folks going through nearly identical physical withdrawals and medical data to back this up is not wrong. Gerry needs a reality check. This site is for supporting those who know how badly smoking pot has affected their lives…. I empathize with those of you who have suffered the same issues I have and we know this is real. I’d like to bet Gerry is a social smoker who can deal with his use of marijuana… the rest of us who have come here for support are not that lucky.
July 28th, 2008 at 5:34 pmAdam, well done for making the decision to quit… I understand how hard it is to deal with anxiety as I have frequent attacks whenever I go through the quitting stage. (I am attempting to quit for the 3rd time in my life so far). Do try some of the relaxation techniques here and reward yourself every day that you are clean with something special (not drugs or alcohol!) but perhaps a favourite movie dvd or sport or whatever you get into. You deserve it, congratulations for trying, you have my support. - Pot addict for 15 years on day 4 of quitting. And yes, I’m going out of my mind too!
July 28th, 2008 at 5:39 pmI’ve been smoking for about 3 years now. I recently went on probation hear in America. I am now being drug tested once a week for the next 6 months. Unlike most of the comments that i’ve read I am being forced to stop instead of choosing to stop. Before I was put on Probation I would smoke at least 5 times a day. sometimes I would go through $200 worth of bud in one sitting. I love everything about weed. From the look to the smell to the taste to the texture I LOVE WEED! Almost all of my friends smoke weed some smoke more then I do and its very hard for me because whenever I hang out with them all they want to do is smoke. Whenever I go over to any of thier houses I find myself being surronded by the dankest weed and it breaks my heart. I sit there and watch all my friends get blown and carefree while I bite my lip and watch. I have not smoked since being put on probation witch was 17 days ago. I dont believe weed is physically addictive although I do not get nearly as much sleep as I use to. But I find that if your trying to quit to have someone who is also quiting with you. Then you can talk about what your going through and get positive feedback. It is always good to have someone there who understands how you feel.And to watch you and make sure you dont slip up. Weed is a mental addiction and can be overcome by any person who wants to quit bad enough. If I can do it so can you just dont give up stay positive and keep busy. Good luck and GOD BLESS
July 31st, 2008 at 7:53 pmCan someone whoes quit please describe the anxiety that they get when they quit. What sort of stuff are you anxious about?
I quit about two and a half months ago after being a five time a day smoker for three years and I was fine for the first month, the second month I was kind of depressed, and this month i’ve been over analyzing everything (especially social aspects of my life — im still friends with my friends I smoked with, i just dont partake). It stresses me out and I want this self analyses to stop and I seriously think Im insane at times. Is it/was it this bad for anyone else?
August 24th, 2008 at 9:26 amYou guys are awesome. Hopefully the relaxation techniques will help.
I am just about finished completing day 2 of quitting again. I guess if I had to guess I’ve been smoking for several years. Everyday. Most days I will wake up and immediately take a bong hit, or two, or five. Then shower and head out to do my daily routine. Now it’s work, used to be school. When i get off work I come straight home and smoke until i fall asleep.
I work in a psych hospital so I definitely know all about anxiety and depression and addiction. I’m clearly addicted. I used to think I could quit at any time, and I absolutely can, but FUCK i don’t want to. I have to.
I have to quit to know that I can. To be able to be one of those people who can moderate their pot usage. We can all do it. We all have the ability. Everyday I journal about my anxiety and my feeling and I track my resolve. My biggest symptom when quitting is insomnia. Damn I suck with the insomnia. I lie in bed tossing and turning. I close my eyes and my eyes dart around anyway like they’re open. At times I feel sort of fuzzy like I’m super focused on everything at the same time but it’s too much to take in so it’s all weird. I feel hyper alert sometimes, and really like I want to jump out of my skin.
I always thought AA was stupid when it said surrender to a higher power because I have this ability to quit all by myself, but last night when I was in my bed screaming inside because I couldn’t sleep I begged God from some strength to let this craving go and let my mind rest and let my body get some sleep… magically the feeling faded and I was able to sleep. I do know that it was all me who was able to do it, but dammit if I don’t thank GOD for giving me that ability.
Do something. Make the decisions to control weed and do it. I’m not going to smoke for 90 days. Then maybe I’ll think about it…
day 2/90! going strong.
September 5th, 2008 at 6:07 pm
well since i cant do nither, i stay my comments to my self. although hopefully the wold intire love the passion of marijuana ? how about free dope for hope.
September 12th, 2008 at 5:50 pmI had smoked the green for over 13 years. I managed to stop for a few periods in between, ranging from 3 months to 11. My social circle all smoked aswell, thus making stopping near impossible.
I had always felt that this was not for me, and the first time i tried the stuff, i hated it. However, i stuck with it and soon i fell in love with it. After about 3 or 4 years i started to experiance a lot of remorse when smoking, an urge to have a more productive life.
I was however addicted (mentally) and i constantly fell back into the trap of getting melted. Each time i stopped the withdrawls got harder, the depression was the real killer for me, i knew why i was feeling this way, but it can still be hard to remain head strong.
People who feel the same way as you, but wont admit, seemed to be the ones who would offer you a joint even though you had stopped, so as to make themselves feel better about the fact that they cant and seeing you managing to do what they cant shows up their weakness.
I now have two kids, i have been “clean” for two months, i have and will utter those demon words, “this time its for real” i have said this many times before, but i have a renewed faith in myself that i can and will do it, if not for me then surely my kids.
To all of those out there reading this hoping to find a cure, or at least find out there are others who feel the same, then have no fear as there are more than a few who are going through the same.
This may not be heroin or crack but it can be just as damaging to peoples lives. Its a long road and it can be a hard one, but your doing the right thing, it may not seem it now, but to pay to feel like this really is stupid.
September 25th, 2008 at 3:46 pmI haven’t stopped smoking for more than a couple days in the last eleven years. I only seem to quit when I can’t find any and then as soon as I get that phone call I’m pullin fifty bus out of the ATM. I need to be stronger now. I can’t keep wondering what life is like at 100%. I love reading all these entries and realizing I’m one of millions. One thing I’ve noticed though is nobody has mentioned the amazing effects SEX can have as a tool to quit! Sex is so helpful at releasing that crazy energy we are all feeling after quitting. I usually smoke a couple bowls before bed and now I’m subbing it out with some great sexy time. Hope my husband can handle it!!
October 9th, 2008 at 8:31 amI find it crazy that some people feel the need to post stuff that claims that marijuana isn’t addictive. . .and although it may be psychologically addictive, rather than physically, I think too many people think that means that it’s not a profound affliction. Heroin and crack addicts are physically addicted, as we know, and must go through a hellish period of withdrawal; but the thing that makes them return to their drug of choice is the psychological side of the equation, not the physical because they are not addicted in the physical sense any longer. When cigarette addicts quit, nicotine is expelled from the body within the first four days, with mild symptoms of withdrawal…yet how many times do you hear about so and so starting again after quitting for many years…it’s the psychological aspects of addiction that crush us time and time again. . .cocaine is not physically addictive yet much more respect is directed at this drug as it is ‘worse’ than cannabis. Arguably, it is, due to the extreme stress it can put your cardiovascular system under, but it is still psychological. There are millions of cannabis addicts that post or read these sites - and there are loads of sites devoted to the weed-head - so how can it not be an issue. All the many people I know who smoke weed smoke it all day and everyday; if they work - and that is very few of them - they rush home to take a hit and spend the evening getting high. . .the majority of them are single…none of them think they have a problem, and think they could stop at anytime. . .but they don’t. In fact, everyone of my pals who smoke the green cannot leave it alone. It’s time to respect that psychological addiction does not mean ‘non-addictive, it’s not a big deal’…it is a very big deal indeed!
November 7th, 2008 at 4:30 pm