“I’m Addicted to Weed”: How Cannabis Addiction is Shaping a Generation

Time and time again, I meet new clients for therapy. We begin with a consultation, move into an intake session, set some initial goals, and then somewhere around the fourth or fifth session, the truth surfaces: they smoke weed daily, often heavily, and almost always without mentioning it upfront.

“I smoke every day, 4–6 times a day.”
“I smoke first thing in the morning, before the gym… honestly, I smoke all day long.”
“I know it’s making me feel burnt out, but I can’t stop.”

Maybe it doesn’t destroy your life, but it slowly drains your motivation, leaves you feeling foggy or anxious, and keeps you stuck in a cycle you can’t seem to break. That’s the quiet side of cannabis use disorder. Cannabis may not typically result in the catastrophic consequences associated with other substances, but its more subtle impacts on motivation, cognition, and emotional wellbeing can be equally disruptive.

There’s a common saying in recovery: “Every addict has to hit rock bottom to stop using.” But what if the substance you’re using never leads you there? What if it’s marketed as self-care, socially accepted, or even seen as harmless because everyone seems to be doing it?

This is what's happening in your brain with cannabis use disorder (CUD)

Cannabis, derived from the cannabis sativa plant, is used globally with the World Health Organization estimating a whopping 147 million annual consumers. Its primary active compound, THC, interacts with the brain’s cannabinoid receptors—producing its characteristic effects.

Even though many people now see cannabis as harmless, partly due to legalization, the reality is more complicated. Today's cannabis products often have up to three times more THC than in the past, which increases the risk of negative effects. Higher THC levels are linked to stronger withdrawal symptoms and a greater chance of mental health issues like anxiety, depression, and psychosis, especially in people who are more vulnerable.

When THC enters the brain, it binds to cannabinoid receptors, particularly CB1 receptors, which regulate mood, memory, appetite, sleep, and reward. This external THC essentially "hijacks" the brain's natural endocannabinoid system, disrupting its balance. Approximately 10% of people who start smoking cannabis become addicted, and 30% of current users meet addiction criteria, with mid-to-late adolescents being most likely to initiate use.

If you’ve been using cannabis regularly for a while, you might notice that things just don’t feel as good without it. That’s because over time, chronic cannabis use can reduce the brain's sensitivity to its natural cannabinoids. This can lead to feelings of emotional flatness, lack of motivation, or anxiety when not using cannabis, as the brain's reward system becomes altered. This makes quitting or reducing use particularly challenging, as the brain becomes reliant on the drug for regulation.

The role of denial in cannabis use disorder

Denial is one of the most powerful and deceptive components of cannabis use disorder. Because cannabis is often perceived as a "natural," "harmless," or even "medicinal" substance, it can be difficult for individuals to recognize when their use has become problematic. Many of my clients tell me, “It helps me relax,” or “At least I’m not drinking,” while overlooking the growing dependence on the substance to regulate mood, cope with stress, or function day-to-day.

Clients often tell me, “Smoking is part of my self-care routine,” while in the same breath admitting they can’t get out of bed, their motivation is gone, and they feel completely disconnected from themselves.

Denial often manifests in subtle ways, such as minimizing the frequency of use, rationalizing it as self-care, or insisting that quitting would cause more harm than good. It can also be reinforced by social circles where heavy use is normalized, making it even harder to recognize the signs of impairment, burnout, or emotional avoidance. The habit of smoking weed can seem harmless at first, but the reality is, it is addictive. Our brains begin to chase the familiar reward of getting high, reinforcing the cycle. Over time, it’s easy to slip into denial about what smoking is costing us: mental clarity, motivation, emotional regulation, and sometimes even our relationships or goals.

The truth is, when cannabis use begins to interfere with your relationships, your sense of purpose, or your emotional stability, it’s no longer just a habit. It’s a coping strategy and one that might be doing more harm than healing.

The impact of legalization on cannabis use disorder

Now that weed is legal in so many places, it’s easy to forget that it can still have profound effects, especially on our mental health. With dispensaries on every corner and products that look more like wellness supplements than drugs, cannabis has become more socially accepted than ever. But just because it’s legal doesn’t mean it’s risk-free. As access has increased, so has daily and heavy use, especially among young adults. This pattern of use places them at heightened risk for unintentional injuries, auto fatalities, mood and psychotic disorders, and drug dependence, particularly when use begins at a young age. 

At my practice, I often see the gap between how people perceive cannabis and how it’s actually impacting their daily lives. Many clients come in feeling stuck, anxious, or unmotivated and don’t immediately connect those feelings to their cannabis use, especially because it’s legal and socially accepted. But over time, I’ve noticed patterns: using to escape, needing more to feel the same relief, or struggling to function without it. Legalization has removed much of the stigma, which is beneficial in some ways. However, it can also make it harder for people to recognize when their relationship with cannabis has become unhealthy. The goal isn’t to shame us, but to remain curious about how it affects your mental health, relationships, and sense of purpose.

Legal status doesn’t mean harmless, and just like with alcohol, normalization can make it harder to recognize when use has crossed the line into impairment, burnout, or emotional avoidance. Research studies indicate that from 1970 to 2017, THC concentrations in herbal cannabis increased by approximately 0.29% per year, resulting in an average total increase of around 14–15% over that period, while CBD levels remained essentially unchanged. The cannabis your parents likely smoked may have had 3–4% THC content, whereas legal dispensary cannabis today often contains 20–30% THC.

Therapists, like myself, are seeing more clients struggling with motivation, anxiety, memory issues, and mood dysregulation—symptoms often linked to chronic cannabis use. The challenge now is to hold space for nonjudgmental conversations while also helping clients explore the full impact of their relationship with weed.

How high-potency cannabis impacts women and men differently

While cannabis affects people of all genders, research indicates important biological and hormonal differences that may make women more susceptible to developing dependence. Gonadal hormones, particularly estrogen, can heighten the brain’s sensitivity to THC—potentially leading to more intense withdrawal symptoms and a quicker progression to dependence in women. This vulnerability is especially concerning with the rise of high-potency products like vape and dab pens, which allow for frequent and discreet consumption of much higher THC levels than traditional methods.

For young men, cannabis use presents distinct and severe mental health challenges. Research shows that early and frequent use during adolescence significantly increases the risk of developing psychotic disorders, such as schizophrenia, especially for those with a family history or genetic predisposition. The still-developing teenage brain is particularly susceptible to the effects of highly concentrated THC delivered by modern vaping devices, potentially fast-tracking casual use into a more serious problem and increasing the odds of triggering or worsening psychotic symptoms.

Science-backed strategies for cannabis use disorder treatment

If you’re starting to question your relationship with weed, you’re not alone, and you don’t have to figure it out on your own either. The good news is that there are evidence-based approaches that work, and finding the right therapist can make a big difference. Look for someone trained in Cognitive Behavioral Therapy (CBT), Mindfulness-Based Relapse Prevention (MBRP), or who has experience treating substance use and co-occurring mental health conditions. These professionals can help you build awareness, shift your habits, and develop healthier ways to cope without shame or judgment.

Cognitive behavioral therapy (CBT): CBT helps people identify the thoughts, emotions, and triggers behind their cannabis use. By breaking down the habit loop, individuals can challenge unhelpful beliefs (like “I need weed to relax”) and replace them with healthier coping skills. Research consistently shows CBT as one of the most effective treatments for cannabis use disorder.

Mindfulness-based relapse prevention (MBRP): Cravings typically peak and fade within 15–30 minutes. When the urge hits, science supports delaying use while engaging in a distracting activity, such as taking a walk, journaling, calling a friend, or even doing a short breathing exercise. This helps weaken the brain’s automatic connection between stress and smoking.

How to heal from cannabis use disorder

While overcoming cannabis use disorder can be challenging, there are practical steps you can take on your own to start reducing dependency and regain control. Small changes and intentional strategies can support your brain and body as you work toward healing.

• Address underlying mental health conditions: Cannabis is often used to self-medicate anxiety, depression, ADHD, or trauma. Tackling the root issues with therapy, medication (when appropriate), or holistic support can reduce the emotional need for cannabis as a coping tool.
• Replace the ritual: Much of cannabis use is tied to routine and ritual. Replacing smoking with a similarly satisfying, non-harmful routine, such as enjoying tea, exercising, or engaging in creative activities, helps retrain the brain’s reward system.

When to get help for cannabis addiction

Cannabis use disorder often flies under the radar because it doesn’t fit the dramatic addiction stereotypes many of us expect. It’s subtle, socially accepted, and sometimes even encouraged as a form of self-care. Yet for many, it quietly drains motivation, emotional balance, and mental clarity—slowly creating a cycle that’s hard to escape.

As a therapist and as a millennial, I get it.  Life is overwhelming! Between financial stress, student loan debt, aging parents, and the pressure to fit in socially, we’re all searching for something that helps us unwind. But if you’re investing in therapy, it’s worth exploring how denial might be showing up in your daily weed use. It’s about acknowledging that even if you haven’t “hit rock bottom,” you might still be caught in a pattern that holds you back.

The good news? You can change this pattern. The brain is incredibly resilient, and evidence-based therapies, such as CBT and mindfulness, can help rebuild healthier habits and coping strategies. So if you’re wondering, “Is it just weed, or is it something more?”—listen to that question. It might be the first step toward untangling the habit from your identity and rebuilding healthier ways to cope.