Withdrawal
{What to expect when you stop taking certain drugs}
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Coping strategies
Here we've made a list of various ways to help you get through withdrawal. They're not exhaustive, so we've added some useful links for further reading where possible. Remember, you've already made a significant step by reading this guide and these strategies can help you get through withdrawal safely.
Use your local drug and alcohol services
This will allow you to access expert advice and information as well as structured support during withdrawal. Services are turning to digital means to support their communities with video appointments and webchats during this unprecedented time.
Useful links:
[Getting help - NHS [UK only]](https://www.nhs.uk/live-well/healthy-body/drug-addiction-getting-help/)
Eat well and stay hydrated
This can help to reduce many of withdrawal symptoms including mood swings that can be made worse through poor nutrition (Vit D E and zinc - see New Scientist) and dehydration.
Exercise
It doesn't need to be high intensity, walking or cycling are just as good as jogging or lifting weights. Exercise causes the release of lots of neurotransmitters and hormones, which is why you feel good after → use it to your advantage.
Useful links: Using exercise to improve your mood
Stay busy
Having something to do will help take your mind off the cravings. Exercise is also good for that, reading, watching TV, cleaning, anything really. This is a good time to pick up an old hobby or pursue a new one → are there any communal plots in the neighbourhood?
Useful links:
Gardening and it's positive effects on mental health
Stress management
Techniques such as mindfulness, breathing exercises, meditation, yoga are useful to help you understand and manage your mental wellbeing but also your physical cues.
Useful links:
Mindfulness practices for recovery
Can mindfulness help stop substance abuse?
Mindfulness for opioid addiction
Mindfulness in opioid addiction recovery
Mindfulness meditation in the treatment of substance use disorders and preventing future relapse
Support network
Having friends and family to help you cope is hugely beneficial. If you know in advance that you will be experiencing withdrawal, inform them!
Sleep well
Try to sleep 7-9 hours and maintain a healthy sleep pattern. This may be made more difficult with withdrawal side effects that include insomnia but getting into a good pattern of sleep will give your body and mind the rest it needs to facilitate better control of mood swings and cravings.
References
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Drug addiction: getting help [Internet]. nhs.uk. 2020 [cited 27 April 2020]. Available from: <https://www.nhs.uk/live-well/healthy-body/drug-addiction-getting-help/>
Conroy D, Arnedt J. Sleep and Substance Use Disorders: An Update. Current Psychiatry Reports. 2014;16(10).
Differential Effects of Addictive Drugs on Sleep and Sleep Stages. Journal of Addiction Research. 2019;3(2).
Sleep Hygiene - The Sleep Council [Internet]. The Sleep Council. 2020 [cited 27 April 2020]. Available from: <https://sleepcouncil.org.uk/advice-support/sleep-advice/sleep-hygiene/>
McKeown, DO N. Withdrawal Syndromes: Practice Essentials, Background, Pathophysiology [Internet]. Emedicine.medscape.com. 2018 [cited 15 April 2020]. Available from: <https://emedicine.medscape.com/article/819502-overview#a6>
WHO | Withdrawal state [Internet]. Who.int. 2020 [cited 26 April 2020]. Available from: <https://www.who.int/substance_abuse/terminology/withdrawal/en/>
The Dangers of Medication Tolerance [Internet]. Verywell Mind. 2020 [cited 27 April 2020]. Available from: <https://www.verywellmind.com/medication-tolerance-1124101>
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Cannabis Withdrawal & Detox Guide - UK Addiction Treatment Centres [Internet]. UK Addiction Treatment Centres. 2020 [cited 25 April 2020]. Available from: <https://www.ukat.co.uk/cannabis-detox/>
How Long Does Withdrawal From Marijuana Last? [Internet]. Verywell Mind. 2020 [cited 26 April 2020]. Available from: <https://www.verywellmind.com/what-to-expect-from-cannabis-withdrawal-22304>
Marijuana withdrawal: Symptoms, timeline, and tips for coping [Internet]. Medicalnewstoday.com. 2020 [cited 26 April 2020]. Available from: <https://www.medicalnewstoday.com/articles/324301#withdrawal-symptoms>
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Put your brand in front of thousands monthly and support the growth of harm reduction.