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T-Breaks

Tolerance breaks, withdrawal and what to expect

Disclaimer

The information provided is for educational and informational purposes only. It is not medical advice and should not replace advice from a qualified healthcare professional. If you're worried about something that happened, speak with a doctor or another health professional. Read our full disclaimer.

A tolerance break, often known as a T-break, is when you take an intentional period of time away from cannabis. Cannabis consumers do this for many different reasons.

You might feel like cannabis doesn't hit the way it used to, you want to lower your tolerance, spend less money, switch things up a bit or simply just see what taking a break would feel like.

Taking a T-break doesn't have to mean you've decided that cannabis is a problem. It doesn't have to mean you're quitting either… Sometimes it's just a pause.

When used intentionally, that pause can also give you a chance to notice parts of your relationship with cannabis that can be a bit harder to spot during your usual routine.

What is cannabis tolerance?

Tolerance is when repeated and ongoing consumption of a substance makes some of its effects less noticeable over time.

With THC, this might look like:

Needing more cannabis to get the effect you used to get from less
A familiar amount not feeling as strong anymore
Consuming more often than you used to
The effects feeling shorter or less noticeable
Finding yourself chasing an effect that used to come more easily

That doesn't necessarily happen to everyone the exact same way and tolerance doesn't develop equally to every effect of cannabis.

Research shows that regular cannabis consumers can become less sensitive to some of THC's effects over time.

Part of this has to do with the body's endocannabinoid system, or ECS. The ECS includes receptors called CB1 and CB2.

THC interacts with both, but CB1 receptors are the main ones responsible for most of the effects people associate with being high.

If THC keeps activating the CB1 receptors regularly, the body can start turning the response down a little. The receptors can then become less responsive over time which is one of the reasons why cannabis tolerance can build.

When consumption or exposure to THC stops for a while, that process can start reversing and the receptors can start becoming more responsive again.

What actually happens during a T-break?

The idea of "resetting your tolerance" can make it sound like there's a magic switch in your brain that turns back on after a certain number of days without consuming cannabis, but it's more gradual than that.

A small brain imaging study of cannabis consumers found that changes in CB1 receptors began reversing within the first few days without cannabis and continued over the following weeks.

That doesn't mean that everyone is fully "reset" after two days, one week, 14 days, 21 days or 28 days.

How cannabis will feel when you decide to consume again can depend on things such as how often you were consuming, how much THC you were getting, how long you took away from it and your own body.

So… while tolerance can decrease during a break, there isn't one scientifically established number of days that guarantees a complete reset.

How long should a T-break be?

There isn't one correct answer to this question.

You'll see plenty of numbers online, including 48 hours, three days, one week, 14 days, 21 days, 28 days or longer.

Research specifically looking at T-breaks is still developing and there isn't really any strong evidence that everyone needs to reach the same particular number.

That doesn't mean that doing breaks that are shorter or longer are pointless. It just means that the length is better when you think about it in relation to what you're hoping to get from it rather than numbers alone.

A couple of days might be enough to interrupt a routine and notice some of your usual cues.
A week can give you more time to notice things like cravings, sleep, appetite, mood and when cannabis normally fits into your day.
A couple of weeks can give you more distance from the routine and can allow many of the common withdrawal symptoms to begin settling if you are or have been experiencing them.
Longer breaks may give your tolerance more time to change.

None of these is the "correct" T-break.

What really matters is why you're taking it in the first place and what you're wanting to achieve.

Start with the intention, not the number

Before deciding how long you're planning on doing your T-break for, it can help to first think about what you're actually hoping to get from the break.

Maybe you

Want cannabis to feel more noticeable again.
Want to see what cannabis free days feel like.
Want some distance from a routine that's started feeling automatic.
Want to spend less.
Are curious about your sleep.
Want to cut back afterwards.
Don't really know yet and just want to see what happens.

Those are all different and real reasons to take a break.

Importantly… There's a difference between:

"I'm not consuming for 14 days."

and:

"I'm taking a break to see what I notice about my relationship with cannabis"

The behaviour might be very similar but the intention behind it is different.

Getting more out of a T-break with the Cutback Pack

Our free tools from The Cutback Pack can be useful for a T-break because they can help you understand your consumption before you decide whether you want to change anything.

Unlike many T-break resources out there, this one's not a quitting plan.

The Pack was made for cannabis consumers who want practical tools to help better understand their consumption and explore change, including people who want to cut back without stopping completely.

The Cutback Pack includes 3 free tools:

The 14 day Cutback Journal can be useful before a planned break. Tracking or even just observing your usual consumption for a while can make patterns easier to see, including when you're consuming, how much, what is happening around it and whether some sessions feel more intentional than others.
The Intentions Worksheet can then help you think about what you're hoping to get from the break. Maybe it's lowering your tolerance. Maybe you want some cannabis free time. Maybe you've noticed something about your routine that you'd like to change.
The Cutback Card can also give you something simple to come back to when you start consuming again and want to keep your intentions in mind and close by.

When the break is over, the Pack can also help you think about what happens next. You might return to cannabis the same as before, or you might decide that you want to consume smaller amounts, consume less frequently or have some cannabis free days here and there.

There isn't one universal goal you're supposed to reach. This is your personal journey and relationship with cannabis.

The thinking behind it

This is also the approach behind the LB Framework.

We start with awareness before reduction. Understanding your consumption comes before deciding what, if anything, needs to change at all.

We focus on care, not correction. Taking a break doesn't mean you've been consuming "wrong" and consuming again does not mean that you've failed.

We also encourage intentional choices over automatic patterns. A T-break can help create space to be able to notice when consumption feels intentional and when it might be happening more out of habit or routine.

The useful part of a T-break isn't just about how many days you make it through. It's also what you notice and what you decide to do with that information afterwards. That's where the magic really happens.

A T-break is only one option and isn't the goal that everybody has to reach. Don't forget this is your journey we're talking about.

What cannabis withdrawal can feel like

If you consume THC regularly, particularly if you consume frequently or in larger amounts, taking a break can sometimes bring up some withdrawal symptoms.

It doesn't mean anything has gone wrong. Cannabis withdrawal can happen when someone who regularly consumes cannabis suddenly stops or substantially reduces their consumption, and everyone can experience it differently.

You might notice:

Irritability or feeling short-tempered
Anxiety or restlessness
Cannabis cravings
Difficulty falling or staying asleep
Vivid or unusual dreams
Changes in appetite
Feeling low or flat
Headaches
Sweating
Stomach discomfort or nausea
Feeling physically tense

Not everyone experiences withdrawal or experiences it the exact same way. It can range from barely noticeable to being quite uncomfortable.

Symptoms commonly begin around one or two days after stopping. For many people the symptoms can be most noticeable around day two to day six and then it can usually begin settling.

Some symptoms can last for a few weeks, particularly after longer periods of heavier or more frequent consumption. Sleep changes and vivid dreams can sometimes take a little longer to settle.

Why are my dreams suddenly so intense?

This can be a very common experience and is something that a lot of cannabis consumers notice during a break.

Regular THC consumption can affect sleep and stopping after regular cannabis consumption can temporarily change sleep again.

Research into cannabis withdrawal commonly reports disturbed sleep and strange or vivid dreams.

The relationship between cannabis and the different stages of sleep is complicated, so it's probably too simple to call every vivid dream "REM rebound".

What matters is that if your dreams become much more vivid during a T-break, you're not imagining it.

For many people they settle as the body and mind adjust.

Making a T-break easier

A break doesn't have to become a battle between you and your cravings. Fortunately there's a few things that can make the adjustment a little bit easier.

Know why you're doing it. Having an intention gives you something to come back to when the first burst of motivation wears off.

Expect your routine to feel different. If cannabis normally marks the end of work, bedtime, dinner or time with particular people, taking it away can leave a gap. Sometimes that gap is what actually feels uncomfortable.

Have something else ready for the usual consumption moment. You might go outside, make some food, have a shower, exercise, game, watch something, make tea, call someone or do absolutely nothing for a while. It doesn't have to become a self-improvement project.

Change the environment. If seeing your grinder, bong, vape or cannabis keeps triggering the thought, putting it somewhere else for a while can make the break feel less mentally noisy. Out of sight, out of mind.

Give cravings some time. Cravings tend to rise and fall rather than staying at the same intensity forever. Sometimes waiting a little while before deciding what to do is enough to notice that change.

Keep eating and drinking. Appetite can drop for some people during withdrawal. Smaller, easier meals might feel more manageable.

Be patient with sleep. A few rough nights don't necessarily mean that's what your sleep is like permanently without cannabis.

And if something isn't helping, you don't have to keep doing it just because someone online said that's how a T-break is supposed to work. Everyone's relationship with cannabis is different and what works for one person may not work for the next.

A T-break doesn’t have to mean going from everything to nothing

Some people personally prefer a complete break while others don't.

If taking cannabis out of your routine completely doesn't feel useful, realistic or appropriate for you, that's okay. You can still explore your consumption, reduce your overall THC exposure and potentially lower your tolerance without taking a complete break.

That might mean:

Having some cannabis free days
Delaying your first consumption of the day
Consuming less each time
Leaving a longer time in between sessions
Choosing lower THC options
Paying attention to when you automatically consume
Deciding beforehand how much you want to consume
Changing one part of the routine rather than everything at once

A full T-break is only one tool. It isn't the only way to explore tolerance or assess your relationship with cannabis.

The Cutback Pack was made specifically for people who want to explore these kinds of changes while continuing to consume.

What if you consume during the break?

Then you consumed cannabis…

You haven't ruined everything you've already noticed or learned and it can actually give you more information than you may think.

What was happening beforehand?
Was it planned or automatic?
Were you having trouble sleeping?
Were you stressed?
Were you around other people consuming?

That's all valuable information and from there, you can decide what you want to do next.

Continue the break.
Change the timeframe.
Start again another time.
Move from taking a break to cutting back.
Or finish the break.

A T-break shouldn't have a pass or fail mark attached to it.

Returning to cannabis after a T-break

If you've taken a T-break, your tolerance may have decreased.

That means an amount you were previously used to could feel considerably stronger when you choose to consume again. For some people, the first time back can feel like a little too much.

If you decide to consume again:

Start with less than your old amount. You can always consume more later. Unfortunately you can't consume less.

Give yourself time before adding more. This is especially important with edibles which can take much longer to reach their full effect… Start low, go slow.

Pay attention to THC strength. A high THC product may feel different or stronger than expected after your tolerance has dropped.

Choose somewhere you feel safe and comfortable. Your first session back probably isn't the best time to test your limits by consuming somewhere unsafe or unfamiliar.

Notice what has changed. How much did you actually need? Did it feel different? Did you enjoy it more, less or simply differently?

That first experience back can be a big part of what you learn from the break rather than just marking the end of it.

You don’t have to rebuild your old tolerance

Sometimes the first few sessions after a break can feel surprisingly stronger than expected.

It can be easy to gradually work back toward the same amounts you were consuming before simply because you're used to those amounts.

If a smaller amount is now giving you the effect you're looking for, try keeping it there.

If you're consuming the same cannabis product, consuming less generally means less THC exposure. It can also mean spending less money and taking in less smoke or vapour… If that's how you consume.

If maintaining a lower tolerance matters to you, things like smaller amounts, less frequent consumption or some cannabis free days may help.

Remember, that's a choice not a requirement… This is your journey.

If tobacco is part of your cannabis

If you normally mix cannabis with tobacco, taking a T-break can change more than just your tolerance.

Depending on where your nicotine normally comes from, you may also be reducing or stopping your nicotine intake. Because of this, some of what you're feeling could be cannabis withdrawal, nicotine withdrawal, disruption to a familiar ritual or could even be a combination of all three.

Nicotine withdrawal can also involve things such as cravings, irritability, restlessness, anxiety, trouble concentrating, sleep problems and changes in appetite.

If you also smoke cigarettes or consume nicotine in another way, the situation may be different because you're still getting nicotine elsewhere.

You don't have to stop cannabis and nicotine together at the same time… unless that's what you want to do.

See our Cannabis and tobacco page for more information.

A T-break isn’t a detox or cleanse

You might see T-breaks talked about alongside detox drinks, supplements, saunas or products claiming to "flush THC" from your body.

That's a different thing from tolerance.

Your body naturally processes and removes THC and its metabolites over time. People that consume cannabis regularly can continue testing positive for THC metabolites in urine long after they stop feeling the effects. Taking a T-break also doesn't guarantee you'll test negative after a particular number of days.

There isn't a drink, supplement or quick cleanse that reliably resets your tolerance or guarantees THC will disappear from your body by a certain deadline. Tolerance changes happen through your body's own adjustment over time.

If you consume prescribed medicinal cannabis

If you are prescribed medicinal cannabis, things can be different.

Stopping or substantially changing prescribed cannabis may also change how the symptoms or condition you're treating are being managed.

If that's your situation, speak with your prescriber or pharmacist before making any changes.

It's important to have conversations about tolerance, dose, whether your treatment is helping and whether you want to change anything with your prescriber or another health professional.

When to get extra support

Cannabis withdrawal is usually uncomfortable rather than medically dangerous on its own, but that doesn't mean that you should have to struggle through something that's becoming difficult to manage.

It may be worth talking with a doctor or alcohol and other drug service if:

Withdrawal is becoming difficult to manage
Sleep problems are significantly affecting you
Your mood or anxiety is becoming difficult to cope with
You're struggling to eat or drink properly
Cravings are becoming hard to manage
You're worried about your cannabis consumption
You keep trying to change your consumption and feel stuck
You're also reducing other substances

Withdrawal from some other substances, particularly alcohol, benzodiazepines and GHB, can carry serious medical risks.

If you're also stopping or substantially reducing those substances, seek appropriate medical advice.

Where to get help

Emergency: 000

National Alcohol and Other Drug Hotline: 1800 250 015. Free and confidential information and support about your own or someone else's alcohol and other drug consumption.

DirectLine (Victoria): 1800 888 236. Free and confidential alcohol and other drug counselling, information and referral, available 24 hours a day.

You don't have to want to stop consuming cannabis before asking for support.

You can talk about tolerance, withdrawal, cutting back, taking a break or simply what you've been noticing.

Sources and further reading

Colizzi & Bhattacharyya: Cannabis use and the development of tolerance: a systematic review of human evidence. For research into cannabis tolerance
D'Souza et al.: Rapid changes in Cannabinoid 1 Receptor Availability in Cannabis-Dependent male Subjects After Abstinence From Cannabis, For research into CB1 receptor changes during abstinence
Hirvonen et al.: Reversible and regionally selective downregulation of brain cannabinoid CB1 receptors in chronic daily cannabis smokers. For research into CB1 receptor recovery during abstinence
Connor et al.: Clinical management of cannabis withdrawal. For withdrawal symptoms and timelines
Ansell et al.: Cannabis Use Breaks in Young Adults: The Highs and Lows of Tolerance Breaks. For emerging research into T-breaks
Walukevich-Dienst et al.: What Are Tolerance Breaks and Why Do Young Adults Take Them? For research into why cannabis consumers take T-breaks
Alcohol and Drug Foundation: Cannabis, for information about cannabis tolerance, dependence and withdrawal
Healthdirect: Cannabis. For Australian health information about cannabis
More of the research behind Buducation is available on our Sources page