Restlessness After Quitting Weed: Why You Can’t Sit Still

Your leg bounces. You pace. You pick up your phone, put it down, pick it up again. You cannot read, watch TV, or focus on anything. Restlessness is one of the DSM-5 diagnostic criteria for Cannabis Withdrawal Syndrome, and for good reason — it affects roughly half of people who quit.

The Neuroscience

THC is a central nervous system depressant. It dampens neural activity by inhibiting glutamate release and enhancing GABA signaling. Your brain adapts by increasing excitatory tone to compensate. When THC is removed, you have elevated excitatory activity with reduced inhibition — a recipe for physical agitation.

Additionally, withdrawal triggers norepinephrine surges (your fight-or-flight neurotransmitter). Your body is in a mild state of hyperarousal. This is the same mechanism that drives withdrawal anxiety and contributes to insomnia.

Timeline

• Onset: Day 1–2
• Peak: Days 3–7 (coinciding with peak withdrawal)
• Resolution: Days 14–21 as GABA/glutamate balance normalizes

What Helps

1. Vigorous Exercise

Unlike fatigue, restlessness responds well to intense physical activity. Running, cycling, swimming, or weight training burns off excess norepinephrine and produces calming endorphins. This is probably the single most effective intervention for agitation.

2. Cold Exposure

A cold shower (60–90 seconds) or cold water face immersion activates the dive reflex, which rapidly downregulates sympathetic nervous system activity. It sounds extreme, but the vagal tone shift is immediate and measurable.

3. Progressive Muscle Relaxation

Systematically tensing and releasing muscle groups (start at your feet, work up) gives your body something physical to do with the agitation while simultaneously triggering the parasympathetic relaxation response.

4. Reduce Stimulants

Caffeine amplifies norepinephrine. If restlessness is severe, reduce or eliminate caffeine for the first 2 weeks. Switch to herbal tea or decaf.

When to Seek Help

• Restlessness prevents sleep for more than 3 consecutive nights
• You feel unable to control physical movements
• Agitation leads to aggressive behavior

SAMHSA Helpline: 1-800-662-4357