4.30PM Cannabis Management Tips

Make the Decision & Set a Date
Choose a quit date within the next week.
Mentally commit to quitting—no half-measures.
Write down your reasons (health, money, focus, relationships, etc.).​

Remove All Weed & Triggers
Throw away your stash, pipes, papers, vapes, lighters—everything.
Avoid places and people that tempt you to smoke.
Change your routine—if you usually smoke after work, plan something new.

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Understand the Withdrawal Symptoms
Symptoms last 1-3 weeks and include:
Irritability, mood swings
Insomnia, weird dreams
Loss of appetite or cravings
Anxiety, depression
Sweating, headaches
Brain fog, low motivation
These are normal and temporary.

Break the Mental Habit (Triggers & Cycles)
Common Triggers:
Boredom → Keep busy with hobbies, reading, working out.
Stress/Anxiety → Try meditation, deep breathing, or journaling.
Social Situations → Find non-smoking friends or tell people you quit.
After Eating → Drink water or chew gum instead.
Evenings/Nighttime → Create a new routine like watching a show, stretching, or reading.

Cycle to Break​
Trigger (Feeling stressed/bored)
Action (Smoking)
Reward (Feeling high/relaxed)

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How to Break It

Replace Action with a healthy alternative (exercise, music, walking, etc.).​

Handle Cravings in the First Week​
Cravings last 5-10 minutes—wait them out.
Drink water, chew gum, go for a walk, or take 10 deep breaths.
Remind yourself why you quit.
Use a craving tracker app to stay accountable.​

Detox Your Body (Weeks 1-2)

​Drink lots of water to flush THC.
Eat healthy (fruits, veggies, lean protein).
Exercise—sweating helps remove THC faster.
Take hot showers and sauna sessions to speed up detox.

Fix Sleep & Mood (Weeks 2-3)

​Struggle to sleep? Try:
Melatonin or magnesium supplements
Herbal tea (chamomile, valerian root)
Avoid screens before bed

Feeling down? Try:
Daily sunlight exposure
Journaling or therapy
Socialising with positive people

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Replace Weed with New Habits (Weeks 3-4)​
Find a new hobby (music, art, fitness, gaming, cooking, etc.).
Set a goal (learn a skill, save money, get fit).
Replace old routines—if you smoked after work, go for a run or do yoga instead.​
 

Stay Strong & Avoid Relapse

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Remind yourself: The hard part is over—don’t go back.
Avoid "Just one hit"—it will restart the cycle.
Surround yourself with supportive people who respect your decision.
Track your progress—each day without weed is a win.​

Enjoy the Benefits of Being Weed-Free
More energy & focus
Better sleep & dreams
More money saved
Stronger willpower
Clearer thinking
Feeling proud of yourself
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After 1 month, the hardest part is behind you, so keep going, and enjoy your new, weed-free life!

Basic Functions (Increases Nausea & vomiting, increased heart rate, increased body temperature, irritates respiratory system)
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Decision-Making & Focus
(Find it hard to focus, concentrate or make decisions)

Memory & Learning
(Short Term Memory Loss)

Motor Control & Movement
(Increases clumsiness, spilling, tipping and shakiness)

Emotions & Anxiety
(Triggers Nervousness, Panic Attacks and Anxiety and cannabis can create mental illness)

Appetite & Hormones
(increases hunger signals, eating becomes more pleasurable, reduces signals that tells your brain you're full; and heightens your sense of smell and taste, making food more appealing.

Balance & Coordination
(slows reaction time, dizzy & light headedness, relaxes muscles, an d slows reaction times)
 
Reward System & Motivation
(Stimulates the release of dopamine, increases feeling of pleasure, reduces motivation & focus, and avoiding effortful tasks)
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Cannabis can induce nausea and vomiting in some individuals, though this is not a common or widespread effect.
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Cannabinoid Hyperemesis Syndrome (CHS)
 
CHS is a rare but serious condition that results from prolonged, heavy cannabis use. It leads to cyclic episodes of severe nausea, vomiting, and abdominal pain. The condition can sometimes be relieved by taking hot showers or baths, but the only way to fully prevent CHS is to stop using cannabis.
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It tends to affect regular, long-term users, and the exact cause is not fully understood, but it may involve the way cannabis interacts with the digestive system and brain.
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High THC Dosage
 
Consuming large amounts of cannabis or high-THC strains can sometimes lead to nausea or vomiting, especially in new users or those who are sensitive to THC. High doses can overwhelm the body's tolerance and trigger adverse effects like nausea or dizziness.
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Edibles
 
Cannabis edibles can have delayed effects, and because they are metabolised differently than smoked or vaped cannabis, users may inadvertently consume too much, leading to nausea or vomiting as a side effect.
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Uncommon Side Effects
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In some people, especially with a sensitivity to cannabis or certain strains, nausea or vomiting can occur, although this is relatively rare compared to other more typical side effects like dry mouth or increased appetite.
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If someone experiences nausea or vomiting regularly after using cannabis, it’s important to reconsider the dosage, method of consumption, and potentially seek medical advice.
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THC and Gastrointestinal Effects
 
While cannabis doesn’t contain gluten, it can affect the gastrointestinal system. Some individuals may experience digestive changes like nausea, stomach discomfort, or changes in appetite, which could be more noticeable if they have a sensitive gut, though these effects are not related to gluten. For individuals with conditions like irritable bowel syndrome (IBS) or gluten intolerance, cannabis could sometimes exacerbate digestive issues, but this varies by person.
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Cannabis belly is more commonly associated with indica strains, although it can vary depending on the individual and the specific strain. Here’s why:
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Indica Strains (Night Weed)​
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Relaxation and Sedation: The Indica strain is known for its calming and sedative effects, which can relax the muscles and digestive system. This relaxation can sometimes lead to slowed digestion or a feeling of discomfort in the stomach, leading to symptoms like nausea or bloating.
 
Increased Appetite: The Indica strain also tends to stimulate appetite (the "munchies"), and the overconsumption of food after using cannabis can sometimes contribute to stomach upset or a sensation of being overly full, especially if the digestive system is already sensitive.
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Sativa Strain (Day Weed):
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Energising Effects: Sativa is generally a more uplifting and energising high. While they can still cause mild gastrointestinal disturbances in some people, the Sativa strand is less likely to induce cannabis belly compared to the Indica strand.
 
Less Sedation: Since Sativa (Day Weed) tends to be more stimulating and less likely to induce sedation or deep relaxation, they typically have a lower chance of affecting the digestive system in the same way Indica (Night Weed) does.
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Hybrid Strains (Synth Weed)
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Hybrids, depending on the balance of indica and sativa, can cause varying effects on the stomach. If the strain leans more towards indica, it might increase the likelihood of cannabis belly.
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Ultimately, if you are prone to cannabis belly, indica strains are more likely to trigger it, though individual sensitivity and dosage play significant roles.
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Abusing cannabis, especially through smoking, can irritate the lungs and lead to a buildup of tar and other toxins, clogging the airways.

As a result, the smoker may start to take shallow, rapid, and noisy (SRN) breaths due to reduced lung capacity and oxygen flow. This can trigger a stress response, leading to the release of cortisol—a hormone associated with nervousness and anxiety.

The body then enters a state of fight, flight, or freeze, heightening anxiety and making it harder to relax. In contrast, focusing on deeper, longer, and quieter (DLQ) breaths can help activate the parasympathetic nervous system, calming the body and mind.

This type of breathing improves oxygen flow, reduces heart rate, and promotes a sense of relaxation, helping to counteract the anxiety caused by shallow breathing and the stress response.

Recognise your Cycle of Addiction
What is your cycle and what are your triggers. What is triggering you and making you want to use cannabis, so list these triggers in your journal.

Cigarettes are Addictive
Cannabis combined with cigarettes can lead to addiction, as the body and mind craves dopamine.
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Avoid Chaos and Disorder
Smoking can create physical and mental chaos, leading to an unorganised environment and unhealthy surroundings.
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Keep Your Smoking Area Clean
Regularly clean your smoking area and ensure your space is free of clutter to promote a healthy environment.
 

Hygiene:
Regularly shower, wash your clothes and clean your bedroom sheets  (including under your bed)
 
Cleaning Smoking Tools:
Clean your bong or smoking device frequently to maintain hygiene and improve your smoking experience.
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Avoid Sitting in One Spot:
Don’t sit in the same spot for extended periods. Move around to prevent physical stagnation and mental lethargy.
Adopt a Professional Smoker's
 
Attitude:
Set standards for your cannabis use by maintaining cleanliness, organisation, and a relaxed atmosphere for your health and well-being.
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Assess Your Level of Tolerance:
Monitor how much cannabis you’re using, when you’re using it, and identify your triggers (e.g., after work, eating, or exercise).
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Exercise Regularly:
Increase physical strength through regular exercise, which helps your body process cannabis more efficiently and enhances overall well-being.
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Integrate Breathing Exercises:
Incorporate deeper, longer breaths and lung-expanding exercises each morning to reduce anxiety and improve lung capacity.
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Set Limits for Cannabis Use:
Establish clear limits for your cannabis consumption to avoid overuse and maintain control over your habits.
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Stay Hydrated and Eat Healthily:
Drink plenty of water and maintain a healthy diet to counteract any negative physical effects from cannabis use.
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Take Breaks to Clear Your Mind:
Regularly step away from cannabis use to refresh your mind and recalibrate your body, ensuring a healthier relationship with it.
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By following these guidelines, you can maintain a healthy balance between your physical environment, body, and cannabis use, leading to long-term well-being.

Get Plenty of Sleep
 
​Rest and recovery are essential. Aim for 7-9 hours of sleep to help your body and mind reset.
 
​Eat Nutritious Belly Foods
​Consume stews, curries, and other hearty dishes rich in vegetables to nourish your body and aid in detoxification.
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Limit Morning Smoking
If you typically smoke in the morning, keep yourself busy with productive activities until the afternoon to avoid reliance on cannabis early in the day.
 
Stay Active in the Afternoon
If you smoke in the afternoon, stay engaged with tasks, exercise, or hobbies to keep your mind and body active until evening.
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Only Smoke at Night
Gradually adjust to smoking only at night, using the day for recovery and focusing on detoxing.
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Hydrate Frequently
Drink plenty of water, herbal teas, or fresh juices to help flush toxins from your system.
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Exercise Regularly
Physical activity helps to detoxify the body by promoting circulation and sweating, which can aid in clearing out any remaining cannabis metabolites.
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Eat Fibre-Rich Foods
Include fibre-rich foods like fruits, vegetables, and whole grains to help your digestive system work efficiently in flushing out toxins.
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Practice Deep Breathing
Engage in deep breathing exercises to lower cortisol levels and promote relaxation, helping to balance your body’s dopamine and adrenaline.
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Use Herbal Detox Teas:
Drink detox teas made from herbs like dandelion root, milk thistle, and ginger to support liver function and detoxification.
 
These steps, when combined, can help reduce dependence on cannabis, regulate your system, and promote healthier habits while lowering dopamine and adrenaline levels in your bloodstream.
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Initial Use
The cycle begins with cannabis use, often for relaxation, escape, or curiosity. At first, it may feel like a choice, providing a sense of pleasure or relief. However, this sets the foundation for the addiction, as the brain begins to associate the act of smoking with reward and relief.
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Brain Hijacking (Dopamine Surge)
As cannabis use continues, the brain’s dopamine reward system becomes overstimulated. The brain releases high levels of dopamine, leading to feelings of euphoria. Over time, the brain starts to hijack this system, relying on the drug to achieve these pleasurable feelings.
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This rewiring makes it harder to feel pleasure from everyday activities, leading you to crave cannabis to maintain dopamine levels.
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Creating a Mind Clone
With continued use, cannabis starts to form a mental “clone” of your thought patterns and emotional responses. The brain begins to rely on cannabis to cope with stress, anxiety, or boredom. This cloned mindset associates smoking with relief and comfort, creating an automatic response to any trigger that previously caused discomfort.
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Triggers and Backstory of Use​
Triggers are events, environments, or emotions that lead you back to cannabis. These could stem from past trauma, stress, or social habits.
 
The backstory of your cannabis use often involves coping with underlying issues like anxiety, depression, or a desire to escape uncomfortable feelings. The brain remembers these triggers and forms strong associations with cannabis as a solution, reinforcing the habit.
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Dopamine Depletion and Mental Temptation
As cannabis use continues, dopamine levels drop, and the brain enters a state of low dopamine. In this state, the brain uses images, words, and memories (such as "Remember how good it felt?") to entice you into using again.

These mental temptations are not a reflection of who you are but rather a manifestation of the brain’s addiction. It’s not your mind that wants the cannabis; it’s the brain, which is conditioned to seek out the dopamine rush.

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The brain becomes addicted to the substance, not you.
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Conclusion
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The cycle of cannabis addiction involves more than just physical dependence; it’s a battle between your mind and the hijacked brain. The brain uses memory, chemicals, and mental constructs to draw you back to the substance, while you—the conscious self—must recognize that it’s the brain’s addiction, not yours. Understanding this can help you break free from the cycle and regain control.
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First Experience with Cannabis

When did you first use cannabis?

What was the reason or situation?

How did it make you feel?
 

Current Use & Patterns

How often do you use cannabis?

What time of day do you usually consume it?

Do you use it alone or with others?

What methods do you prefer (smoking, vaping, edibles, tinctures, etc.)?
 

Triggers & Intentions

What situations or emotions prompt you to use cannabis?

Do you use it for relaxation, creativity, pain relief, sleep, socialising, or something else?

Are there specific stressors that lead to increased use?
 

Benefits & Effects

What positive effects do you experience? (e.g., pain relief, stress reduction, improved sleep, enhanced creativity, spiritual insights)

Are there any negative effects? (e.g., anxiety, brain fog, motivation changes)

How does cannabis impact your daily life, work, relationships, and goals?

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Tolerance & Dependence Awareness

Have you noticed an increase in tolerance?

Do you ever feel dependent on cannabis?

Have you considered taking tolerance breaks?

6. Journaling Prompts to Explore:

How does cannabis make me feel today?

Did I consume intentionally or out of habit?

What did I do while using cannabis, and how did it impact my experience?

What emotions did I notice before and after consuming?

Did cannabis help me achieve what I intended today?

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Goals & Mindful Use

How can I use cannabis in a way that aligns with my personal growth and well-being?

Are there any habits or patterns I want to adjust?

What are other self-care or coping strategies I can explore?

How does cannabis fit into my overall wellness journey?

Final Thoughts & Review:

Reflect on your journal entries periodically.

Notice any trends or patterns in your use.

Make adjustments to align cannabis use with your personal goals and well-being.

Optional Tracking Section

(Use this daily or weekly to track your experiences)

Date

Strain/Product Used

Dosage & Consumption Method

Mood Before & After

Activities Engaged In

Overall Experience Rating (1-10)

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Notes & Reflections

This journal is designed to bring awareness and balance to your cannabis journey. Feel free to customise it to suit your needs!

Acknowledge the Addiction
The first step is recognising that cannabis addiction is affecting your life. Addiction hijacks the dopamine reward system, tricking your brain into thinking that smoking is a pleasurable and rewarding activity, even though it is harmful.
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Understand What’s Happening in Your Brain
Your brain, under the influence of cannabis, releases a surge of dopamine, reinforcing the desire to keep smoking. This creates a cycle where the brain associates cannabis use with reward, making it difficult to stop.
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Commit to a Detox
Begin a detox program, focusing on rest, hydration, exercise, and nutrition to help your brain and body recover. Understand that your brain needs your help to reset and rebalance the chemicals, especially dopamine, which has been overstimulated by cannabis use.
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Limit Usage Gradually
Instead of quitting cold turkey, reduce your cannabis intake gradually. If you typically smoke all day, try limiting your usage to the evening and then slowly cut it down further.
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Replace the Habit
Find healthier habits to replace smoking, such as exercising, meditating, journaling, or engaging in creative hobbies. Keeping yourself busy with activities will help disrupt the pattern of sitting and smoking.
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Stay Active During the Day
The daytime "you" who doesn’t smoke needs to stay active and focused to break the cycle. Engage in work, physical activity, or social events to prevent the brain from seeking out cannabis.
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Seek Support
Whether it’s a therapist, support group, or a close friend, having someone to talk to about your addiction can help you stay accountable and provide emotional support.
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Understand the Dangers
Recognise that cannabis is a poisonous and noxious plant, and every time you use it, you are introducing toxins into your body. Chronic use can lead to long-term damage to your brain, lungs, and mental health.
Practice Mindfulness and Meditation:
Mindfulness exercises, especially deep breathing, can help regulate your emotions and reduce the cravings caused by dopamine imbalances. Meditation helps you gain control over your thoughts and responses to addiction.
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Celebrate Small Wins
As you reduce your cannabis intake, celebrate your progress. Every day without cannabis is a step toward reclaiming control of your life and health.
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Rewarding Your Efforts
Make sure you give yourself rewards that DO NOT INCLUDE ANOTHER ADDICTION. So a trip to the movies, or go out to dinner an make it a reward you do in public and that will help you get out of: ADDICTION LOOPING
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Conclusion:
Addiction to cannabis hijacks the brain’s reward system, leading to a pattern where smoking feels like a rewarding and essential activity. However, by understanding how cannabis affects your brain and gradually detoxing, you can help your brain reset its chemical balance. Remember, cannabis is toxic, and the longer you continue to smoke, the more damage you do.

By taking action now—engaging in healthy habits, seeking support, and replacing the smoking routine—you can break free from addiction and restore your mental and physical health.