If you’re feeling anxious, disoriented, or just “too high,” you’re not alone. Many people experience uncomfortable effects after consuming more THC than they intended. It might happen with edibles that take too long to kick in, or from potent concentrates that act too quickly. Either way, the result is the same: you’re too high and want it to stop.
This guide covers how to come down from weed: what to do and what not to do when you get too high. You’ll also find out whether CBD can help, and when it might be time to consider treatment for marijuana use disorder.
Why You Might Feel “Too High” on Weed
Cannabis affects everyone differently. Some people feel relaxed or euphoric. Others might feel anxious, disoriented, or overwhelmed. Feeling “too high” refers to when the psychoactive effects of THC become unpleasant or hard to manage.
This usually happens when someone consumes more THC than their body can comfortably process. It’s especially common when trying edibles, since THC is metabolized more slowly and intensifies over time. The delay often leads users to consume more than they need, thinking the first dose didn’t work. High-potency products—like concentrates or vapes—also make it easier to overshoot your tolerance.
You might also feel too high if you’re new to cannabis, haven’t used it in a while, or combine it with alcohol or other substances. Stress, fatigue, and low blood sugar can also amplify negative reactions.
The symptoms of being too high vary, but they often include:
- Rapid heart rate
- Paranoia or panic
- Disorientation or confusion
- Nausea
- Dry mouth and eyes
- Difficulty focusing or responding
When people start searching for how to come down from weed, they’re usually looking for ways to stop these symptoms from escalating. The good news is that the effects are temporary, and there are practical steps you can take to regain a sense of control.
How to Come Down from Weed: Immediate Steps
When the high becomes uncomfortable, certain actions can reduce the intensity or make the experience more manageable. These steps won’t eliminate THC from your system, but they can help you feel more grounded while you wait for the effects to pass.
Weed comedown tips include:
Eat a Snack
Eating something can help stabilize blood sugar, settle nausea, and distract your mind. Stick to light, familiar foods. A small sandwich, some fruit, or even crackers can work. The act of chewing and swallowing also gives your body a physical task to focus on.
Drink Water
Staying hydrated can ease dry mouth and support your body’s natural processes. Sip slowly. Avoid alcohol, caffeine, or sugary drinks, as these can worsen anxiety or dehydration.
Take a Shower
A warm or cool shower can reset your senses. The change in physical temperature, sound, and texture may interrupt racing thoughts. If a full shower feels like too much, try washing your face or holding your hands under cold water.
Remind Yourself It’s Only Temporary
THC’s effects can be intense, but they don’t last forever. Most symptoms peak within 30 minutes to 2 hours, depending on the method of consumption. Tell yourself out loud: “This will pass.” Repeat as needed. Reminding your brain that you’re not in danger can help reduce panic. You can even make it into a mantra, to block out negative thoughts from your mind.
Find a Safe, Comfortable Space
Choose a calm, familiar environment. Sit or lie down somewhere quiet, ideally with dim lighting. Avoid loud music, screens, or unfamiliar people. Reducing sensory input lowers the risk of panic.
Try Deep Breathing or Grounding Techniques
Mindfulness is a great weed anxiety remedy. Focus on breathing slowly—inhale for four seconds, hold for four, exhale for four. If that’s too hard, count objects in the room or name five things you can see and hear. These techniques bring attention back to your immediate environment.
Use Black Pepper (Optional)
Some people report that smelling or chewing a black peppercorn reduces anxiety caused by THC. The terpene beta-caryophyllene in pepper may interact with cannabinoid receptors, though the evidence is anecdotal. It’s safe to try if you’re curious.
If you’re ever unsure how to come down from weed, start with one of these steps and give it a few minutes. While you can’t necessarily “get unhigh”, these steps will make you feel better. You don’t need to do everything at once—just focus on staying calm and letting time do the rest.
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What Not to Do When You’re Too High
When you’re feeling overwhelmed by cannabis, certain reactions can make things worse. Knowing what to avoid can keep the situation from spiraling.
Don’t Panic
First thing to do is not panic. Panic feeds into itself. It makes your heart race, tightens your chest, and clouds your thinking. Remind yourself that the high is temporary and that you’re not in danger. Panicking will not make the effects go away faster.
Don’t Mix With Alcohol or Other Substances
Combining cannabis with alcohol or other drugs often makes the effects more unpredictable. If you’re already too high, adding another substance can increase nausea, impair coordination, and raise the risk of a negative outcome.
Don’t Overstimulate Yourself
Bright lights, loud music, crowds, and screens can all intensify a bad high. Don’t scroll social media or watch chaotic videos to distract yourself—these often backfire. Instead, reduce stimulation and focus on calming sensations.
Don’t Try to “Push Through” in Public
If you’re out in public, don’t try to pretend everything is fine. Excuse yourself and find a private place to calm down. Staying in a stressful environment increases your chances of a panic response.
Don’t Blame Yourself
It’s easy to get frustrated, especially if you were trying to relax or just misjudged your dose. But blame increases anxiety. Focus on how to come down from weed, not why it happened. You’ll be back to normal soon enough, after which point you can analyze what happened and how to avoid it in the future.
Can CBD Help You Come Down from THC?
It doesn’t appear that way. A new study on how to come down from weed found that CBD does not significantly reduce the negative effects of THC. In fact, CBD, if anything, enhances THC due to a pharmacokinetic interaction between the two.
Some studies suggest that CBD can reduce anxiety, paranoia, and memory impairment caused by high doses of THC. This effect appears more likely when CBD is taken before or along with THC, rather than after the fact. However, even when taken afterward, some people report that CBD helps them feel calmer or more focused.
Get Help for Marijuana Use Disorder
If you find yourself searching “how to come down from weed” on a regular basis, you might consider treatment for marijuana use disorder. This condition can involve cravings, tolerance, withdrawal symptoms, and failed attempts to cut back. It often develops gradually, especially with daily use or high-potency products.
Treatment is available at Footprints to Recovery, a drug and alcohol rehab center in Hamilton, New Jersey, and can be tailored to your individual needs. Many people benefit from cognitive behavioral therapy (CBT), which helps identify triggers and build coping strategies. Others may find support through motivational interviewing, contingency management, or group therapy.
If you’re unsure where to start, consider reaching out to a licensed treatment center that understands how to come down from weed and address long-term patterns of use. A professional assessment can determine whether outpatient care, residential treatment, or one-on-one counseling is appropriate.
Support is available, and recovery is possible, at Footprints to Recovery in Hamilton, New Jersey.
