Summarize the following:
Give yourself a monthly, weekly, or daily ration that gets a little smaller each time so that over time you are using less. While you don’t have to reduce your amount or frequency drastically (for example, from four bowls to one in one day), each time you use, try to use a little less and a little less frequently. Store your supply somewhere that is difficult for you to easily get to. This will discourage you from using because of the trouble you have to go through to get it. Additionally, the time it takes you to get your supply will actually increase the time that you aren’t using. Put things in different places. For example, keep your lighter in the kitchen, your bowl/cigars/papers in the bathroom, etc. This way, gathering everything together will make you have to take even longer to get started. Decreasing your exposure to triggers will make it easier for you to limit your use of marijuana. Although it doesn’t have to be forever, distance yourself  for a while from people, situations, and places you associate with using.  Let your friends that do use marijuana know what you are doing and that you are still friends, but you might be seeing less of them. For example, try saying, “Hey, guys, I’m not toking as much these days, so I might not be around as much. I still wanna hang out, but sometimes I’ll be doing other things.” Don’t go to places where you are used to using marijuana (parties, shows, clubs, parks, etc.) as often. Although, this may be impossible (for example, if you are used to using at home), try to avoid the places that you associate with marijuana use or at least go there less often. Limit your use by filling your time with new activities. This will help distract you from using marijuana. Fill the time that you would have filled with marijuana with new hobbies and activities. Think about the things you’ve been wanting to do, and do them; learn a new language, try a new sport, take a class, or join a club. Spend time with people that don’t use marijuana and/or know what you are doing and support you. The more time you spend with people who don’t use marijuana, the less marijuana you are likely to use. These relationships can also serve as a support system, as well as improve your sense of connectedness, and expose you to new things. Limiting your marijuana intake will be easier if you celebrate your successes, no matter how small. Rewarding your efforts is a good way to encourage yourself, as well as distract yourself from using marijuana.

summary: Ration yourself. Make it hard to get to. Avoid things that make you want to use. Explore new things. Develop and strengthen other friendships. Treat yourself.


Summarize the following:
Many emotional changes accompany suicidal thought, and the following changes are common warning signs:  Extreme mood swings Feelings of loneliness and isolation, even in the presence of others Feelings of worthlessness, shame, guilt, self-hatred, and the sense that no one cares. Becoming sad, withdrawn, tired, apathetic, anxious, irritable, or prone to angry outbursts. Be alert to statements that echo the patterns of thoughts and feelings that accompany suicidality. The following are common to hear from a suicidal person:  "Life isn’t worth living." "You (or another friend or family member) would be better off without me." "Don’t worry, I won’t be around to deal with that." "You’ll be sorry when I’m gone." "I won’t be in your way much longer." "I just can’t deal with everything — what's the point?" "I won’t be a burden much longer." "There’s nothing I can do to change anything." "I’d be better off dead." "I feel like there is no way out." "I never should have been born". Many people who go through with suicide do so when they appear to be feeling significantly better than they have been. You may be seeing the peaceful resoluteness of making the decision to end their life, and should take preventative steps immediately. You can observe many behavioral changes in suicidal individuals. If you see at least a few of the following, you may have cause for concern.:  Declining performance in school, work, or other activities (or occasionally the opposite, filling up time with extra duties and responsibilities) Social isolation Little or no interest in sex, friends, or previously enjoyable activities Carelessness about personal welfare and deteriorating physical appearance Alterations in either direction in sleeping or eating habits. Look for extremes like self-starvation, poor dietary management, or inattention to medical orders (especially in the elderly) Drastic changes to established routines. Lethargy and withdrawal. Having a plan already in place can mean that a successful attempt could happen soon. Watch for all of the following actions:  Tying up loose ends (e.g. saying goodbye to loved ones, giving away valuable belongings, arranging finances) Making reckless or passive decisions about important things Gathering the means to commit suicide, like pill bottles, medications, and weapons
summary: Recognize suicidal emotions. Watch for suggestive comments. Be wary of sudden improvement in mood. Notice unusual behavior. Recognize signs of suicide planning.