One of the most consistent findings in addiction research is that social support improves outcomes. People who have others in their corner — whether professionals, peers, friends, or family — are more likely to succeed in making lasting changes. This is not a nice-to-have. It is a genuine factor in whether change sticks.
Your support system does not need to be large. It needs to be real. This page will help you identify and connect with the resources that make sense for your situation.
Professional Support
A therapist who understands substance use
Cognitive Behavioral Therapy (CBT) and Motivational Enhancement Therapy (MET) have the strongest evidence base for Cannabis Use Disorder. A therapist trained in these approaches can help you identify triggers, build coping strategies, and work through the underlying patterns that drive your use.
You do not need to be in crisis to see a therapist. Many people find that even a few sessions provide tools and perspectives that make self-directed change much more effective.
How to find one:
- Psychology Today Therapist Finder — filter by "substance use" specialty and your insurance
- SAMHSA Treatment Locator — free, confidential tool for finding treatment facilities
- Your primary care doctor can provide referrals
- Your employer's Employee Assistance Program (EAP) often provides free sessions
For a detailed guide, visit our Finding a Therapist page.
Your doctor
Your primary care physician can play an important role: monitoring your physical and mental health during the transition, providing guidance on managing withdrawal symptoms, screening for co-occurring conditions, and prescribing medications that may help with specific symptoms like insomnia or anxiety. Let them know what you are doing.
The combination of CBT and MET is currently considered the best-evaluated treatment approach for adults with CUD. Adding contingency management can further improve outcomes. However, any psychosocial treatment is better than no treatment.
PMC (2016), "Evidence-based Treatment Options in Cannabis Dependency"
Peer Support Programs
There is something uniquely powerful about receiving support from people who have walked the same path. Peer support programs are free, widely available, and provide both structure and community.
Marijuana Anonymous (MA)
A free peer-support program based on the 12-Step framework. MA offers both in-person and online meetings, and the only requirement is a desire to stop using cannabis. For people who find meaning in the 12-Step approach, MA provides a proven structure, a community of people who understand, and a path that has worked for many.
MA has developed its own literature, including Life with Hope and a companion workbook. Their meetings are welcoming to newcomers — you do not need to know anything about the 12 Steps to attend.
Website: marijuana-anonymous.org
Learn more on our Marijuana Anonymous page.
SMART Recovery
A science-based alternative to 12-Step programs. SMART Recovery uses cognitive-behavioral and motivational techniques and offers online meetings, a toolbox of recovery resources, and a community forum. If you prefer a non-spiritual, evidence-based approach to recovery support, SMART Recovery is an excellent option.
SMART Recovery's tools focus on four key areas: building and maintaining motivation, coping with urges, managing thoughts and behaviors, and living a balanced life.
Website: smartrecovery.org
Learn more on our SMART Recovery page.
Online Communities
For many people, online communities provide the most accessible and consistent support. You can participate anonymously, on your own schedule, from anywhere.
r/leaves (Reddit)
One of the largest online communities dedicated to quitting cannabis, with over 300,000 members. Research published in PMC found that r/leaves provides meaningful social support, self-expression, and community that aligns with recognized domains of recovery. This is an abstinence-focused community — discussions about moderation are not permitted.
A study examining r/leaves found that 66% of posters met criteria for CUD, and the vast majority of advice shared was sound and supportive. The community provides a space for self-expression, social support, anonymity, and community.
PMC Research on r/leaves
Best for: People who have decided to quit entirely and want daily encouragement from others doing the same.
Learn more on our r/leaves guide.
r/Petioles (Reddit)
For people who want to moderate rather than quit. Offers strategies for tolerance breaks, reducing consumption, and building a healthier relationship with cannabis. The name refers to the small stem connecting a leaf to its branch — a metaphor for maintaining a thin, intentional connection.
Best for: People who want to cut back, take breaks, or develop more mindful use habits.
Apps and Digital Tools
Grounded App
A mobile app specifically designed for people quitting cannabis. Grounded offers daily tracking, community features, and motivational tools. Tracking your progress digitally can provide a satisfying visual record of your journey — watching those day-count numbers grow is more motivating than you might expect.
Available for: iOS and Android
General wellness and habit-tracking apps
Apps like Daylio (mood tracking), Habitica (habit building), or even a simple notes app can help you journal, track triggers, and build new routines. The specific app matters less than the consistency of using it.
Your Personal Network
An accountability partner
This is someone who knows your goal and checks in with you regularly. It could be a friend, family member, partner, or anyone you trust. The key qualities: they take your decision seriously, they are available for a quick text or call when you are struggling, and they will be honest with you.
For more on how to choose the right person and have that initial conversation, see our Telling People page.
Supportive friends and family
Not everyone in your life needs to be an active support person, but it helps to have people around you who respect your decision and will not undermine it. If your social circle is heavily cannabis-oriented, you may need to temporarily distance yourself from certain situations — not necessarily certain people, but situations where using is the primary activity.
This is also a good time to reconnect with people you may have drifted from. Old friends, family members you have been meaning to call, people from activities you used to enjoy — reaching out can simultaneously build your support network and rebuild parts of your life that cannabis may have crowded out.
Why Connection Matters
Social isolation is both a risk factor for substance use problems and a consequence of them. The more your world narrows around cannabis, the harder it becomes to change, because cannabis fills all the space. Rebuilding connections — with people, activities, and communities — creates alternatives, accountability, and meaning.
Research on addiction recovery consistently finds that:
- People with strong social support are more likely to initiate change and sustain it over time
- Peer support communities provide validation, practical advice, and the normalizing experience of knowing others share your struggle
- Professional support addresses underlying patterns and co-occurring conditions that peer support alone may not reach
- The combination of professional, peer, and personal support is stronger than any one element alone
You do not need all of these in place before you start. You can build your support system as you go. But start with at least one source of support — whether that is a therapist, an online community, an accountability partner, or an MA meeting. One real connection is worth more than a dozen theoretical ones.
Building Your Plan
Take a few minutes to think about your support system. Consider filling in answers to these questions:
- Who is my accountability person? (at least one person you will tell)
- Which online community will I join or explore? (r/leaves, r/Petioles, SMART Recovery forums)
- Am I open to professional support? (if yes, what is one concrete step you can take this week to find a therapist?)
- Am I open to peer support meetings? (if yes, find one MA or SMART Recovery meeting to attend this week — online meetings have no barrier to entry)
- What app or tracking method will I use? (Grounded, a journal, a phone note)
For crisis support at any time, see our Crisis Resources page. For the full range of professional, peer, and self-help options, explore our Support section.
You do not have to figure this out alone. There are people and communities ready to support you — some of them have been exactly where you are right now. Reaching out is not a sign that you cannot handle this. It is a sign that you are handling it wisely. The strongest thing you can do is let other people help.