Category: Harm reduction guide

Your harm reduction guide to Cannabis

Author Student Communications | Posted on

by Becky Risley

We want to make sure you’re safe, whatever substance you choose to use. That’s why we’ve created a series of guidance telling you how you to look after yourself, before, during and after using a substance.

So let’s get started…

Cannabis is a plant, used for its mind-altering effects. Different strains offer various effects, making it popular for recreational use to feel relaxed, happy, and creative. Cannabis can be consumed by smoking, eating, vaping, or using oils and sprays.

Making you aware of the harm Cannabis can cause is important so you can make informed decisions.

So, if you do decide to use Cannabis, how can you reduce the harm?

Before

Do your research

Understand the effects and risks of using cannabis, especially if your
new to cannabis use.

  • Where possible, try to understand the strain you’re smoking by finding out the levels of THC (Tetrahydrocannabinol) vs CBD (Cannabidiol).
  • Cannabis with high levels of THC and low levels of CBD will increase the risk of paranoia, agitation and dependency.

Avoid tobacco

  • If you don’t use tobacco usually, starting to use it to smoke cannabis can form a dependency on nicotine, meaning you crave it more often.

Be careful with edibles

  • Eating cannabis is a very different experience to smoking it as it takes longer to hit (up to 2 hours) and the effects will last much longer.
  • The dose can also be much harder to manage so start low
    and go slow.

Think about your mindset

  • How we’re feeling can impact our experience of using cannabis.

And setting

  • The environment you’re in can change your experience of using cannabis.
  • Think about who you are with, or whether you’re ok on
    your own.
  • Will the people you’re with be supportive and caring if
    you need some help?
  • Is this a safe and comfortable environment to use cannabis?

During

Cannabis and alcohol

  • Using alcohol and cannabis together will increase the effects of
    each substance.
  • If you plan on using both substances together start low
    and go slow.
  • It can also make you more likely to white-out. See below
    for more info.

Cannabis and psychedelics

  • Whilst using cannabis and psychedelics tend not to cause physical harm to the individual, the psychological impact can be unpredictable, even in experienced cannabis users.
  • Use with caution and as with everything, start low and go slow.

Whitey/white-out/greening out

  • If you are new to using cannabis, using a new strain or consuming a higher dose than normal, you may feel unwell.
  • You might feel sick, paranoid, dizzy or go pale.
  • To help with these symptoms you can drink some water, orange juice or a sugary drink but avoid alcohol as this will make symptoms worse.
  • You can also try laying down and taking deep breaths to fill your lungs with fresh oxygen.
  • If you’re supporting a friend, ask them what they need, do they need to talk or to be left alone for the feeling to pass?
  • Once you’ve recovered, take it easy for the rest of the day and avoid using any more cannabis or other substances even if you feel better.

After

What to expect

  • The day after using cannabis you may feel tired, lethargic or like everything is happening in slow motion.
  • Cannabis use impacts your usual sleep cycle meaning you don’t wake up feeling refreshed.
  • You might also feel dehydrated so drink plenty of water and rest if you need to.
  • It’s illegal to drive if you’re impaired by THC. Even after the effects have worn off, THC can still be detected in your system and impact your driving.
  • Taking regular breaks from cannabis will help keep your tolerance low and prevent a dependency forming, breaks could be 3-4 days or longer.

Paranoia and agitation

  • Feeling paranoid or anxious after using cannabis?
  • This could be to do with the strain of cannabis, but it could also be how your brain reacts to THC no matter what the dose.
  • Usually, these symptoms will go away within a couple of days… but the best advice is to stop using it.

How to know if you have a Cannabis dependency

  • Relying on cannabis to eat, sleep or get tasks done.
  • Using cannabis when you have planned not to, or having a high tolerance.
  • Daily use.
  • Hiding your cannabis use from friends or family.

If you have more questions, need support or want to make a change to your Cannabis use, just get in touch. You can find out more about me and the UWE drug and alcohol service on our drugs and alcohol webpage.

Your harm reduction guide to Ketamine

Author Student Communications | Posted on

by Becky Risley

We want to make sure you’re safe, whatever substance you choose to use. That’s why we’ve created a series of guidance telling you how you to look after yourself, before, during and after using a substance.

So let’s get started…

Ketamine. From a chemical point of view, Ketamine is an anaesthetic, which can make people feel dissociated from mind and body. You might hear it called K, Special K, Super K, Vitamin K and sometimes Wonk or Wobble.

It’s getting a lot of attention in the media at the moment because of the long term effects it can have on your urinary system such as severe abdominal pains, bladder and kidney damage, ulcerative cystitis and incontinence.

Making you aware of the harm Ketamine can cause is important so you can make informed decisions.

So, if you do decide to use Ketamine, how can you reduce the harm?

Before

Checked your Ket?

  • Sometimes Ket is mixed with other substances making it more dangerous such as Nitazenes.
  • Reagent kits or WEDINOS can tell you what you’re using.
  • Speak to your specialist drug and alcohol practitioner for more info on drug checking.

Crush your Ket

  • Lumps or chunks of Ket are not absorbed through the mucus membrane in the nose.
  • This can cause irritation and infections.
  • Crushing it into a fine powder before snorting can help reduce the damage to the nostrils.
  • Avoid sharing any snorting equipment to prevent the spread of germs and bloodborne viruses.

How much is too much?

  • Start low and go slow.
  • A smaller dose = euphoria, sense of calm, disorientation and confusion.
  • Large doses = risk of “k-hole” (an intense out-of-body or near-death like experience with very realistic visuals), temporary paralysis, greater risk of overdose.
  • Everyone’s tolerance is different and what might be ok for friends might be too much for you.
  • If you’re using regularly your tolerance will increase quickly.

During

Ket and alcohol

  • Ket magnifies the effects of alcohol increasing the risk of falling unconscious.
  • It reduces the gag reflex which would wake us up if we needed to be sick.
  • If a friend is going to bed after using Ket and alcohol, put them in the recovery position.

Ket and other drugs

  • Taking with depressants (GHB/GBL, benzodiazepines such as Valium, or opiates such as heroin) can cause unconsciousness and stop your breathing.
  • Taking Ket with stimulants (such as cocaine and ecstasy) may overload your heart and increase agitation and anxiety as well as accidents and injury.
  • Check out Drugsand.me to learn more about the risks of drug combinations.

How can I help a friend who is freaking out?

  • If somebody is having a bad trip when using Ket take them somewhere quiet where they feel safe.
  • Try to calm and reassure them (it will pass, the drugs will wear off).
  • This can take hours, so be patient.
  • If their breathing becomes very fast, help them control it by breathing through the nose, counting 4 on the in and 6 on the outbreath.

After

Wash your nose out

  • Wash your nose out with warm water to protect the nostrils from any further damage.

Hydrate and eat well

  • Drink plenty of water and load up on nutritious food like fruit and vegetables.

Rest

  • Using any illicit substance disrupts our usual sleep cycle.
  • Poor quality of sleep can impact on our immune system, mood and resilience to cope with problems or issues.

Speak to someone

  • If you are feeling anxious or worried in the days after using speak to your friends or someone you feel comfortable discussing it with.

Take a break

  • Regular Ket use can cause damage to the bladder and urinary tract.
  • It can also affect memory and mental sharpness because of the dissociative effects of Ket.
  • It can therefore negatively affect work, education, and relationships.

If you have more questions, need support or want to make a change to your Ketamine use, just get in touch. You can find out more about me and the UWE drug and alcohol service on our drugs and alcohol webpage.

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Your harm reduction guide to alcohol

Author Student Communications | Posted on

by Becky Risley

We want to make sure you’re safe, whatever substance you choose to use. That’s why we’ve created a series of guidance telling you how you to look after yourself, before, during and after using a substance.

So let’s get started…

Alcohol. From a chemical point of view, alcohol is a broad class of organic compounds usually referred to as ethanol; a colourless, volatile liquid made by fermenting sugars from grains or fruits.

It’s the most widely used drug for altering consciousness and according to the Drugs and Alcohol Survey 2024, it’s still the most widely used substance by UWE students. Unlike other substances, it’s also the most normalised in our society and many of the negative side effects, such as blackouts or hangxiety are often shrugged off as part of the experience.

But these, as well as the other associated affects of alcohol can be harmful. So how can you reduce the harm?

Before

  • Eating before you drink will protect the stomach lining and slow down the onset rate of the alcohol.
  • This helps you pace yourself better and will hopefully avoid nausea, bloating, or general stomach discomfort.
  • Plan what are you going to drink, how much and what time you’d like to be home by.
  • Thinking about these things before you start drinking will help you achieve the night out you want!

Think about your mindset

  • How we are feeling can impact our experience of using alcohol.
  • Using alcohol when we are feeling anxious can result in us drinking quicker and more than we intended.
  • Using alcohol when feeling down or upset can have unintended consequences such as being more impulsive or getting more upset than we were before we started.
  • This can increase the risk of hurting ourselves or someone else.

And setting

  • The environment you’re in can change your experience of using alcohol.
  • Think about who you’re with, or if you’re ok drinking on your own.
  • Do you know the people you’re with? Will they be supportive and caring if you need some help?
  • Is this a safe and comfortable environment to drink?
  • Thinking about mindset and setting is a useful tool when deciding to use any drug including alcohol.

During

Safety first

  • Do not drink and drive – it’s not worth it!
  • Carry condoms.
  • Avoid drinking alone.

Pace yourself

  • Avoid drinking in rounds as you’ll have to keep pace with the fastest drinker.
  • Consider spritzers, lager tops or low percentage spirits to avoid
    drinking too much.
  • Take breaks – if it’s safe to do so, put your drink down in between sips.
  • Swap out every other drink for a non-alcoholic option to stay hydrated and pace yourself.

Do your research

  • If you plan on mixing alcohol with other substances including prescribed medication like SSRI’s (Anti-depressants), research how they will interact at drugsand.me

How do I know if my friend needs help or just needs to sleep it off?

  • If you spot these signs, your friend could have alcohol poisoning, which can be fatal if left untreated. Remember MUST HELP and then call for help:
  • Mental confusion. Unresponsive Snoring / Gasping for breath. Throwing up. Hypothermia. Erratic Breathing. Loss of consciousness. Pale or blue skin.

After

Hangxiety

  • Drinking alcohol suppresses anxiety chemicals but as it is processed and leaves the body, the anxiety chemicals can rebound coming back stronger than before.
  • Hangxiety can also be exacerbated from blacking out or having periods of time where you can’t remember what happened, which will fuel the anxiety further.
  • To try to help the feelings, get out of bed, drink a large glass of water, have a shower and speak to a trusted friend about how you’re feeling.
  • If you know alcohol affects your anxiety, consider drinking less.

Hair of dog

  • Drinking alcohol when you’re hungover is just delaying the inevitable and runs the risk of the hangover being even worse than it was initially.
  • There is no cure for a hangover other than time.

Take a break

  • The recommended weekly limit/maximum for alcohol consumption is 14 units.
  • Having multiple days off alcohol each week may help prevent you becoming reliant on alcohol.
  • Think about making plans with friends which don’t involve alcohol.

If you have more questions, need support or want to make a change to your alcohol use, just get in touch. You can find out more about me and the UWE drug and alcohol service on our drugs and alcohol webpage.

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