Managing Stress Without Cannabis

When experiencing challenging emotions such as stress or anxiety it is natural that most of us have a desire to try to change the way we are feeling in the moment. We typically do not enjoy feeling stressed or anxious, so we try to find ways to either cope with these emotions, or to alter our emotional state. Turning to substances is one such way we may do so, and one of the most commonly used substances that people may turn to is cannabis.  

Cannabis Use: A double-edged sword for managing stress

Like most substances, cannabis can provide short term benefits to relieve stress and anxiety, but it does not have lasting effects. In fact, research shows that daily, or near daily, use of cannabis overtime actually increases your chances of developing more severe anxiety or depression related mental health disorders*. We also know that long term cannabis use has an impact on a person’s ability to regulate mood and emotions. For example, activities that typically bring joy or pleasure and help to regulate mood and emotions, such as spending time with friends and family, may no longer have the same effect*. 

The good news is that stopping or reducing cannabis use is linked to better outcomes in recovering from long term anxiety and depression. So, while cannabis may help in the moment to manage stress, anxiety and challenging emotions, in the long term, it is likely to make all of these emotional experiences worse.  

Coping Strategies  

Finding ways to cope with stress and anxiety without substances can feel very challenging. The reality is that substances are fast and effective at changing the way we feel in the moment, and sometimes managing emotions in the moment is all we have the capacity to do. If you feel ready to try coping with stress and anxiety without substances, consider some of the following options: 

• Locate the source: What makes you feel stressed or anxious? If you can pinpoint one, or a few, sources of your emotions, is there anything you can do to change it? For example, if you are stressed due to an upcoming deadline at work, can you write down a daily schedule and plan for yourself? Or break down the assignment into manageable parts and slowly complete them? 
• Distract yourself: It may sound overly simple, but just as we may reach for cannabis to alter our emotional state, we can do so with people, activities, or actions. Call a friend and vent, exercise, cook a nutritious meal, watch a movie, etc. Try to engage with people, places and things that typically make you feel happy or neutral. 
• Do nothing: If you feel able to do so, simply sit with and experience your emotions. Sometimes when we cannot change what we are feeling, accepting the way we are feeling without judgement is our best option.  
• Address it: Many of us are aware of the origins of our stress and anxiety, but do not address them. Consider addressing the root causes of your emotions. Talk with friends and family, or, if possible, seek professional mental health support in the form of therapy or counselling.  
• Journal it: Research shows that the very act of writing down our thoughts and feelings can relieve some of the stress associated with those thoughts and feelings. Pull out a pen and paper, open your notes app, or type out an email to yourself.  
• Recognize triggers: Are there certain people, places or things that tend to trigger feelings of stress and anxiety? Becoming aware of our triggers puts us in a better position to address them.  
• Go back in time: Think back to a time before you used substances.  What did you used to do to manage uncomfortable or unpleasant emotions before? What coping strategies did you use to employ? 
• Build community: For many, feelings of social isolation and loneliness increase experiences of stress and anxiety. It is important to have a community around us that we feel connected to and supported by, such as friends, family, or colleagues. Consider joining clubs or community groups to further build community (e.g. walking groups, book clubs, exercise classes, dog walking, sports teams, etc.).  
• Experiment with reducing your use: If you use cannabis every day , challenge yourself to reduce your use ever so slightly and see how it feels. This might mean smoking once less per day, or remaining cannabis free one day per week..,  
• Be kind to yourself: We are often our own biggest critics, more so if we feel we are not living our lives in the way we think we should. Show yourself compassion and try to speak to yourself the same way you would speak to a close friend. 

Managing stress and anxiety without substances isn’t always easy, especially when they feel more accessible in the moment. Every step you take toward healthier coping strategies can build long-term resilience and help you feel more grounded. Even small changes, like trying one new strategy or reducing your use slightly, can make a meaningful difference over time. 

ALAViDA Substance Use, a product of LifeSpeak Inc., is here to help you change your relationship with substances. The TRAiL is full of helpful tips ready for you to explore. Wherever you are on your journey, we offer a range of support options to help you make meaningful, positive changes. Access this link to explore further.