When and How to Take a Weed Tolerance Break

Increasingly permissive cannabis laws may force you to use it much more frequently—even daily—but there are pitfalls to habitual use. One of the least serious, but most annoying to you (and your wallet) is the fact that the more weed you consume (whether you smoke it, vape it, or eat it), the more you will need to use to experience the same effects. If you’ve noticed this happening to you, it might be time to take a break from tolerance.

Heavy cannabis users can often experience a reduction in intoxication after months or years of consistent use due to the complex nature of the endocannabinoid system (ECS). While people generally think of THC and CBD as the intoxicating elements of cannabis, there are dozens of other cannabinoids in most non-isolated cannabis products, all of which interact with ECS in ways we don’t fully understand. While we don’t have a standard scientific explanation for how high cannabis tolerance develops, finding “the high you once had” is what Reddit users call “chasing the dragon,” and breaking intolerance is temporary but complete abstinence from cannabis use. — might be the best way to catch him.

Heavy cannabis use can also have negative physical effects. Although rare, cannabis use disorder and cannabis hyperemesis syndrome are potential consequences that may require you to take a break for more serious reasons than a desire to feel a little more stoned.

But how do you know when you need a T-break and how long it should be?

The science behind the break in tolerance

Quitting weed is usually something that people do naturally, especially those who are only recreational—work or life gets in the way, and pretty soon it’s been weeks or months since they last smoked. Avid or habitual users have a harder time dealing with a T-gap, but Peter Grinspoon, a physician and author of the forthcoming book Seeing Through the Smoke: A Cannabis Specialist Unravels the Truth About Marijuana , thinks it’s worth considering.

Grinspoon, a professor of medicine and cannabis specialist at Harvard Medical School, recommends periodically abstaining from cannabis for people who want to reset their tolerance levels. “When you use cannabis heavily and daily,” he said via email, “[the] natural cannabinoid receptors in your brain are ‘downregulated’ and become more deficient.”

The good news is, aside from some discomfort at ground level, cannabis is not chemically addictive. The bad news: A weed “detox” can cause some noticeable, albeit temporary, changes in those who are used to taking external cannabinoids regularly. “For some people, [T-break] can be easy and manageable, not at all like opioid withdrawal,” Grinspoon said. “For others, it’s quite uncomfortable, [and] interferes with mood, sleep, and appetite.”

This is because, as he explained, “when you stop using cannabis, your natural endocannabinoids have fewer receptors to work with, so you feel grumpy and have trouble eating and sleeping. Breaking tolerance, even just for two weeks, allows these receptors to regenerate so your brain can function normally without additional THC.”

How long should the break in weed resistance last?

Even if you think it’s a good idea to break your tolerance, you might be worried about taking too long a break from cannabis use if you’re relying on it for your health or medical needs. You have some flexibility in this regard: the length and “rules” of the T-break are up to you, according to cannabis educator Daniel Olivares, founder of Highlites Oasis , a community for mindful cannabis consumption and education.

“T-breaks are individual,” Olivares said. “[It] could be 30 days or three, it depends on you and your needs and goals. The reason everyone takes it is [personal], and in my experience, [it will be] most valuable once you understand your own “why”.

If your “why” is to wait until all traces of cannabis have completely left your body, here’s the science behind it: according to Healthline , cannabis is found in the body for up to 30 days for casual users, but for heavy users, this period can stretch over several months. So what does this mean for your T-break? Regular use should be abstained for at least 21 days , according to the University of Vermont.

Tips for successfully overcoming tolerance

T-breaks can be difficult, but members of the cannabis community have some tips to help you get to the finish line.

To take your mind off addiction, Oliviares recommends being busy. “Reconnect with old hobbies or activities that you love to do but never give yourself time for,” she said, adding that exercise, breathing exercises and meditation are also great ways to channel nervous energy in the right direction. For more methods for extending your break in tolerance, the University of Vermont has created a healthy lifestyle guide with the following tips:

• Be busy so you don’t think about the fact that you don’t use drugs.
• Develop a consistent sleep schedule if you have used cannabis to help you fall asleep.
• Make a meal schedule if you have used cannabis to stimulate your appetite.
• Distract yourself when you feel cravings by staying physically active.
• Celebrate your victories, even if your break isn’t as long as you hoped.

Check out the full guide at the link above for more helpful tips on mindfulness and coping with the emotional effects of a T-break, from anxiety to loneliness and restlessness.

Avoid developing high tolerance in the first place

Whether you really love your nightly puff or gum and never want to experience a T-break, or you use cannabis for medical purposes and rely on cannabis for health reasons, there are ways to avoid developing a high tolerance in the first place.

According to Dr. Grinspoon, consistently avoiding overconsumption is a great start. “Cut down your intake a bit, and over time you can get some of the [THC] effect back [without interruption],” he said. “Bombarding your increasingly scarce cannabinoid receptors with more and more THC is a rabbit hole to avoid.”