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cannabis
TOO MUCH TOO OFTEN?
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Okay, so cannabis getsyou high. It helps you to
relax and unwind and canmake you feel good...
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...but are you in controlof your cannabis use?
Or is it controlling you?You can become dependent on cannabis, just likeyou can with other drugs. Your dependency mightbe more psychological than physical but it canstill cause problems in your life.
This guide is for heavy cannabis users. It helps youunderstand what cannabis might be doing toyou, both mentally and physically, and what stepsyou can take if you want to cut back or quit. Itexplains the risks and the law, and points the wayto further help and information.
Contents
2 ups and downs
4 me? a cannabis habit?
6 wheres the fun
in quitting?8 cutting down
9 giving up
10 Three-step action plan
16 withdrawal
18 high-risk situations
19 the law21 advice and information
talktofrank.com 01
For more info and confi dential advice you
can callFRANK on 0800 77 66 00
or goto talktofrank.com
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ups and downs
You probably have lots of reasonsfor using cannabis:> to get high> to relax> to chill out with your mates and have a laugh> because you enjoy it
but have you experiencedany of the downs?
In the short term, cannabis can:
> make you feel sick (especially if you have
been drinking or are not used to smoking)> make you feel paranoid or edgy> affect your heart rate and blood pressure> lead to confusion and hallucinations> aggravate asthma
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Did you know?Cannabis contains at least as manycancer-causing chemicals as tobacco.
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me? a cannabis habit?
If any of the following soundfamiliar, it could mean that yourcannabis use is becoming morethan a bit of fun in your spare time.
> do you often fi nd yourself thinking about your
next joint?
> are you using larger amounts than before or doingit more often?
> do you try to give up, but then get back on it again?
> are you losing interest in other activities?
> are all your friends using cannabis too?
> do you need more and more to get the same hit?
> do you get edgy when you run out of stash or yoursupplies are low?
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If you have experienced one
or more of these symptomsit doesnt necessarily meanyou are dependent.
But if you are concernedabout it, the next section hasinformation on how to cutdown or stop altogether.
talktofrank.com 05
To find out more about your cannabis
use and how its affecting your life,
try the cannabis self-help tool at
talktofrank.com
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wheres the fun in quitting?
Id tried loads of timesbut I couldnt give upweed. A lot of my mates
smoked it and I stillliked it. So I decidedto cut back instead.That meant I had moretime (and energy andmoney) to do other
things like seeing oldmates and playing theodd game of football.
Im feeling healthier andIm still having a laugh.Maybe Ill stop altogether.Tyler, 17
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After five years of smoking
dope pretty much everyday, I was definitely doingit out of habit. It wasntthat much fun and it wascosting me loads. Stoppingwas really hard, but
eventually I did it. My friendsand family were glad tohave the old me back and so was I. Geri, 20
Most people say quitting or cutting back isntas bad as they thought it would be. And they
often only realise how much cannabis was
affecting them when they stop. Imagining
what your life will be like without cannabis
can help you take the first step
talktofrank.com 07
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cutting down
Not ready to stop but want to easeoff a bit?
1. Pace yourselfReduce the risk of overdoing it by spacing outthe days when you use cannabis
2. Dont bulk buyOr you might end up using more than you intended
3. Change your routineTry to avoid the things you associate with cannabis do something else or be somewhere else
4. Be kinder to your throat, chest and lungsIf you smoke spliffs, dont inhale too deeply or fortoo long it wont get you any higher, it may justmean that you breathe in more toxins
5. Dont buy the stronger stuffSkunk is usually much stronger than traditional
weed or hash, and it might increase the risks toyour physical and mental health
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talktofrank.com 09
giving up
If you think its time to stop altogether,having a clear plan of action will helpyou stay determined and focused.
It doesnt need to be complicated just spend some
time and effort in three important steps:
1. Think about it3. Do it
2. Make a plan
Turn the page for step 1
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1. think about it
Giving up is your decision. It needsto be something you really want todo. And you need to understandyour habit to tackle it effectively.
> Work out the pros and cons
In the end its your decision writing a list of thepros and cons can give you a balanced picture
> Understand your habitStart keeping a record of how much you are using,when and why you use it, who with and how itmakes you feel before and after
> Make a choiceIf you think its time to stop, move on to step 2
Understanding your triggers is vital.
See page 18 for more info.
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talktofrank.com 11
Turn the page for step 2
Give yourself time to
do this step properly.Checking your use overfour weeks will help youunderstand why you doit and what triggers it.
If youve got access
to a computer youcould use the onlineself-help programme attalktofrank.com
You can access your
account every day orevery few days to keeptrack of your cannabisuse. Everything yourecord is confidential.
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2. make a plan
This is when the idea starts tobecome a reality. But dont justjump in. Youre more likely tosucceed if you plan it out first.
>Pick a day to stop
And stick to it>Get some support lined up
Talk to family and friends, especially if youknow people whove managed to stop takingcannabis themselves
>Put diversions in placeDecide what youll do instead of using cannabis.If possible try something new or different
>Avoid your triggers [find out more on page 18]Work out who and what you need to avoidand how you will do this
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Im putting my plan into action on:
Date:
The things Ill do instead of getting stoned:
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3. do it
Youve thought about it, planned itand now its here the first hoursand days of your cannabis-free life.
> Remember whyRemind yourself why you want to give up and
what the benefi ts are; think of the money youare saving and the things youll be able to do
> Deal with temptationDistract yourself by planning to do somethingelse you enjoy
Get on the phone to someone you trust formoral support
Do something else to relax, like going for a walkor having a bath
Avoid high-risk situations and people who smoke
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> Take it a day at a time
Dont give yourself a hard time if you slip up many people fi nd it can take a few attemptsbefore they succeed
> Reward yourselfEvery week, if youve made good progress,do something special or buy something nice
to treat yourself
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Giving up is a massive achievement.
Keep this in mind and feel proud of what
youve done. Stay positive and rememberyoure in control.
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talktofrank.com 17
THC [the main active
chemical in cannabis]is stored in the bodysfat cells. It thereforetakes longer to fullyclear the system thanany other common drug.
However, people oftenfind that giving up weedis not as difficult or aspainful as they thought:for most people thewithdrawal effects arenothing like trying tokick a heroin habit.
Although withdrawal
symptoms arent muchfun, they show that yourbody is adjusting to lifewithout cannabis andthey wont last.
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high risk situations
Do you always get stoned withthe same crowd, or in a particularplace, or on a certain day or aftersomething has happened?
These are your
unconscious triggers the things that makeyou reach for a joint.Here are some waysto deal with them:
> leave or change the
situation
> buy yourself some timePut off the decision tosmoke for 15 minutesand see how you feelafter that
> change the way you
think about cannabisThink about all thethings you coulddo if you werentsmoking cannabis
> do something
unrelated to smoking
Make sure you know what your triggers
are before you try to cut down or stop.
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the law
Cannabis is a Class B drug.It is illegal.
Possession
The maximum sentence for possessing cannabisis fi ve years in prison and an unlimited fi ne.
If you are caught with it, the police will always takeaction. You can be arrested even if it is the fi rst timeyou have been caught. You are more likely to be
arrested if you are blatantly smoking in a public place.If you are 18 and over, the agreed police response is to:> Give you a cannabis warning the fi rst time> Give you a Penalty Notice for Disorder of 80
the second time> Arrest you if it is the third or more time
If you are between 10 and 17, the agreed policeresponse is to:> Give you a reprimand the fi rst time> Give you a fi nal warning the second time> Arrest you if it is the third or more time
Your parent or guardian will also be contacted.
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the law
Supply
The maximum penaltyfor supplying cannabisis 14 years in prison andan unlimited fi ne.
Growing your own, carrying
a lot or sorting out yourmates puts you at risk ofbeing charged with dealingor intent to supply.
Its illegal to drive underthe influence of drugs.
If youre caught youface the same penaltiesas someone who hasbeen drink-driving.
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advice and information
If youve got questions or concerns about cutting
down or giving up, call FRANK on 0800 77 66 0024 hours a day for friendly, confi dential advice andinformation. Calls are free from landlines and somemobiles. Theres also a textphone for the hard ofhearing on 0800 917 8765. Or go to talktofrank.com
talktofrank.com 21
AdfamSupport materials for people
with a family member who
takes drugs. Can help youfind local support groups.
email: [email protected]
Release
Provides expert advice
and information on drugs,
the law and human rights.tel: 0845 4500 215
email: [email protected]
Go smoke free
Sometimes the nicotine
can be harder to give
up than the cannabis.This site has advice and
info about local services.tel: 0800 022 4 332smokefree.nhs.uk
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0800 77 66 00talktofrank.com
FRANK is available in 120 languages,24 hours a day, 7 days a week. Calls arefree from landlines and some mobiles.You can talk to FRANK confidentially:
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> by textphone [for the hardof hearing] 0800 917 8765
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