Cannabis: Harm Minimisation Strategies

General safety tips

Understand your substance

• Know your strain: different strains of cannabis can have really different effects. Indica strains can be more relaxing, while sativa strains might be more energising. For all strains, be aware of the THC and CBD content. Higher THC levels might mean stronger psychoactive effects.
• Unregulated supply: non-prescribed drug supply is toxic and unregulated. There is no way to be sure of the drug, the amount, or the strength that you think you are taking.
• Test new batches if possible, especially with new suppliers. Start with a small amount to understand its strength. Cannabis strength can change in each batch.
• Products like Spice or K2, which are synthetic cannabinoids, can have unpredictable and severe side effects. Stick to natural cannabis products to avoid these risks.

Measure your doses accurately

• Edibles: start with a low dose (around 2.5-5 mg of THC) and wait at least two hours to feel the full effects before thinking about having more. Edibles take longer to kick in and can give you a much stronger and longer-lasting high than expected. Taking more before the full effect kicks in can increase the risk of overdose or ‘greening out’.
• If you’re smoking or vaping, take a puff or two and wait to see the effects. This is especially important if you don’t use it much, or are trying a new strain.

Look after your body

• Cannabis can make your mouth really dry (sometimes called “cottonmouth”). Drink plenty of water before, during, and after use.
• Have healthy snacks ready if you get an increased appetite. This can help you avoid overeating less healthy options.

Carry information about your substance

• Write down the details about the strain and strength of your cannabis and keep it with you. This can be handy to have if you need to talk about your use with a healthcare provider. You can make a note on your phone, or just write it on a small piece of paper and pop it in your wallet.

Set and setting

Your mindset (set) and environment (setting) can strongly influence how cannabis affects you - and whether the experience feels enjoyable or overwhelming. Because cannabis can amplify your mood and sensory perception, being aware of these factors can help reduce the risk of anxiety, paranoia, or other unwanted effects.

Set = your body and mind

This includes:

• Current mood and mental health
• Life stressors or emotional load
• How safe and supported you feel
• Your physical state (sleep, food, hydration, illness)
• How familiar you are with cannabis and its effects
• Any prescribed medications or other substances you've taken

Cannabis can enhance relaxation, creativity, or introspection—but it can also increase heart rate, impair coordination, or trigger anxious thoughts. If you’re already feeling low, tense, or tired, the experience may be more intense or uncomfortable. Being rested, nourished, and in a calm state of mind can reduce unwanted effects.

Setting = your surroundings

Think about:

• Where you are: is it a familiar or unfamiliar space?
• Lighting, sound, temperature, and smells
• Who you're with and whether you trust them
• The time of day, if you're indoors or outdoors, the weather

Using cannabis in a comfortable, relaxed environment—ideally with trusted people—can support a positive experience. Try to avoid chaotic or unfamiliar settings, especially if you're feeling unsure. Being in a safe space where you can rest, hydrate, and take things slowly can help you enjoy the effects and reduce harm.

Mixing and masking

Knowing what happens when you mix certain substances is important, to help minimise harm when you’re using cannabis. Some combinations cause unpredictable effects, while others can mask how intoxicated you really are—making it easier to misjudge your limits.

• Mixing: avoid mixing with other drugs. Using cannabis with alcohol or prescription drugs can enhance their effects in ways you weren’t expecting. This can increase the chance of a bad reaction.
• Masking: mixing cannabis with stimulants like caffeine or methamphetamine can ‘mask’ the sedative effects of cannabis, which could lead you to have too much.

Ways to use cannabis: from lower to higher risk

Oral (edibles, tinctures)

• This method can be safer because it avoids inhalation risks. It also gives a longer, steadier high.
• Tip: start with a low dose and be patient. Edibles can take 30 minutes to 2 hours to start working.

Topicals (creams and balms)

• This method is low-risk, because it mainly affects the area where you're putting on the cream or balm. There are no psychoactive effects.
• Tip: great for localised pain without the high.

Inhalation (vaping)

• Vaping can be safer than smoking, because it can reduce how much tar and carcinogens you’re having.
• Tip: vape liquids still carry risks, so using a dry herb vaporiser will help reduce these risks.

Smoking (joints, pipes, bongs)

• Smoking cannabis is common, but it’s harsher on your lungs and can be full of toxins.
• Tip: use unbleached rolling papers and avoid inhaling deeply or holding your breath. This can minimise tar exposure.

Cannabis overuse

Signs of cannabis overuse:

• anxiety or paranoia
• dizziness or nausea
• drowsiness or sleepiness
• poor coordination
• dry mouth and eyes.

What to do if you’ve overused (or you’re with someone who has overused)

• Stay calm and comfortable: move to a quiet area and use calm, reassuring words.
• Hydrate: sip water or a hydrating electrolyte beverage.
• Distract: listen to soothing music or engage in a relaxing activity.
• Seek medical help if needed: if symptoms are severe or don't improve, call emergency services or seek medical assistance.

Cannabis withdrawal

Withdrawal symptoms

If you use cannabis frequently and heavily, there can be withdrawal symptoms when you stop. These might include:

• physical symptoms: sweating, chills, headaches, and stomach problems.
• emotional symptoms: grumpiness, mood swings, restlessness, and cravings.

Safer withdrawal

• Medical supervision: contact a healthcare provider if withdrawal symptoms are severe.
• Cut back slowly: slowly reducing how much cannabis you have can help minimise withdrawal symptoms
• Supportive care: stay connected with friends and family and consider joining a support group if you need to.