It’s happened to the best of us. Whether you’re a seasoned consumer or new to the scene, there’s always a risk of taking one too many hits, eating a stronger-than-expected edible, or simply misjudging your tolerance. That feeling—often described as racing thoughts, paranoia, dizziness, or an overall sense of panic—can be deeply unpleasant and even scary. It’s what we call “greening out” or simply, getting “too high.”
While the experience can feel intense and overwhelming in the moment, it’s crucial to remember this key fact: You are going to be okay. There has never been a recorded fatal overdose from cannabis alone. The worst that can happen is a few hours of discomfort. Understanding this can be the first, most powerful step in calming yourself down.
The good news is that there are several reliable, non-pharmacological techniques you can use to effectively mitigate the uncomfortable effects and gently guide yourself back toward a comfortable, grounded state. This guide is your toolkit for managing those moments.
Step 1: Accept and Breathe
The moment you realize you’re too high, your first reaction might be panic. Your heart rate might speed up, and anxiety can spike. This is where you need to implement immediate, conscious countermeasures.
Affirmation and Acceptance
Mentally state: “I am too high, and that is okay. This feeling is temporary, and it will pass.” Cannabis effects generally peak within 30 minutes of smoking and begin to subside within 1 to 3 hours. If it was an edible, the duration will be longer, but the peak intensity will still mellow out over time. Acknowledging this reality is the first step toward regaining control.
Mindful Breathing
When you’re anxious, your breathing becomes shallow and rapid. Slowing your breath sends a signal to your nervous system that you are not in danger.
- Try the 4-7-8 Technique: Inhale deeply through your nose for a count of four, hold your breath for a count of seven, and exhale completely through your mouth for a count of eight. Repeat this pattern 5 to 10 times. This exercise is incredibly effective at lowering your heart rate and grounding your mind.
Step 2: Use Food and Drink to Your Advantage
This isn’t just about distracting yourself; certain substances can actually help modulate the effects of THC.
The Magic of Black Peppercorns
This is one of the oldest and most widely shared tricks in the cannabis community, and science backs it up. Black peppercorns contain the terpene beta-caryophyllene. This terpene is known to interact with the same cannabinoid receptors (CB2) as THC, and research suggests it can effectively mitigate the psychoactive effects of THC, reducing anxiety and paranoia.
- The Method: Gently chew on 2 or 3 whole black peppercorns, or simply sniff a container of ground black pepper. You don’t need to swallow them, just access the aromatics and oils.
Hydrate, Hydrate, Hydrate
One of the most common side effects of THC is cottonmouth, but severe dehydration can also exacerbate feelings of dizziness and fogginess. Sip on plenty of water or fruit juice. The sugar in juice can help raise blood sugar levels, which sometimes helps counter lightheadedness (though this effect is often psychological). Avoid alcohol and caffeine, as these can intensify anxiety and worsen dehydration.
Eat a Snack
Eating something—especially a complex carbohydrate or a food high in fat—can help. If you’ve consumed an edible, food can help slow down the absorption of any THC still in your stomach. More immediately, the simple act of chewing and swallowing grounds you in your body and gives your mind a non-threatening focus. Reach for something comforting, like a slice of toast or a bowl of cereal.
Step 3: Change Your Scenery and Activity
The environment you’re in can play a huge role in how you perceive the intensity of your high. A little change can make a big difference.
Find a Quiet, Safe Space
If you are in a loud, crowded, or stimulating environment (like a party or concert), get out immediately. Retreat to a quiet bedroom, a bathroom, or even step outside for some fresh air. Darken the room, turn off the music, and reduce sensory input. A change in setting can interrupt a spiraling thought pattern.
Take a Walk (If You Can)
Gentle movement can be a great way to re-center. A short, slow walk around the block or even just outside on the patio can help you feel more connected to your surroundings and less trapped in your head. Focus intently on the physical feeling of your feet hitting the ground—this is a powerful grounding exercise.
Engage in a Low-Key Distraction
Doing something routine and simple helps convince your brain that everything is normal.
- Watch a Comforting Show: Put on a familiar, light-hearted TV show or movie (nothing complicated or stressful).
- Listen to Relaxing Music: Stick to calming, instrumental tracks or ambient soundscapes.
- Take a Shower: A cool or warm shower can be incredibly soothing and help reset your senses.
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What to Avoid
When you are too high, there are a few things that can actually make the experience worse:
- DON’T Panic: Again, remind yourself that this is temporary. Panic feeds the anxiety loop.
- DON’T Consume More Cannabis: This seems obvious, but people sometimes try to “even out” or use cannabis to fall asleep, which usually backfires and intensifies the uncomfortable effects.
- DON’T Isolate Yourself (Unless You Need Quiet): If you are starting to panic, tell a trusted friend what is happening. Just having someone nearby who knows and can offer calm reassurance can significantly reduce anxiety.
A Note on Prevention
The best defense is a good offense. To avoid getting too high next time:
- Start Low and Go Slow: Especially with edibles, always begin with a low dose (e.g., 2.5mg or 5mg) and wait at least two hours before considering consuming more.
- Know Your Product: Understand the potency of what you are consuming. Concentrates and high-THC flower are much more intense than lower-THC strains.
- Know Your Settings: Only consume in safe, familiar, and comfortable environments, especially when trying something new.
Getting too high is rarely fun, but it is a manageable situation. And just remember – you’re going to be okay!