We might think about what we want to change in our lives but we don't necessarily think so much about how we make change in our lives. A couple of researchers, Prochaska and DiClemente, observed that people go through some common stages when they are trying to change their substance use:

Precontemplation You like what you're doing and don't see any reason to change how much you smoke
Contemplation You can see there might be some problems – eg it's expensive, you're health isn't so good, or your partner doesn't like it – but you still enjoy it and you're not sure what you want to do
Decision You've decided your current level of use isn't right for you any more
Action You quit or cut down
Maintenance You work on keeping to your new levels of use
Relapse You end up using more than you wanted – either as a one-off or over a longer period of time.

A lot of people go through this cycle several times before they stick at their preferred level of use. Relapse is pretty normal, especially if you still enjoy getting stoned but you don't like the impact on the rest of your life.

Some people feel like they are "back at square one" when they have a relapse. They may even tell themselves it's no good trying to change and that they'll always be a "stoner". The problem with this kind of thinking is, you then feel bad about yourself. That just gives you one more reason to smoke and forget about it all… does this sound familiar?

Whether you have a relapse or not isn't as important as how you manage it, though. Any relapse is a chance to learn more about how smoking affects you. Rather than stop trying, it's better to ask yourself "OK, what would I do differently next time?"

This example of the stages of change is for someone trying to quit, but it applies equally to trying to cut down. So, what stage do you think you're in right now?

 

Planning to make a change

People have more success changing when they plan it, rather than give up on impulse or because their dealer wasn't home that night. If you do find yourself accidentally cutting down or giving up, give it a shot anyway – but if it doesn't work, it doesn't mean you can't change.Decide what your first step will be. For example…

  • Not smoke at all
  • Delay smoking (eg until 9pm when normally start at 6 pm)
  • Smoke less (eg smoke a quarter of a gram instead of half a gram)
  • Smoke a joint instead of a bong
  • Only have one smoke instead of several
  • Other:
What day do you plan to start making change?

It may be uncomfortable making change at first, especially if you have been smoking heavily or for a long time. It helps to do something else you enjoy when you might normally be smoking to take your mind off the cravings or discomfort you may feel.What do you plan to do instead of smoking as you normally would?

  • Watch a video or go to the movies
  • Go out to dinner
  • Have a massage
  • Read a book
  • Go for a walk or go to the gym
  • Visit:
  • Other: