We’ve all been there: you’ve just enjoyed a perfectly rolled joint, savoured a delicious hit, and indulged in a tasty snack. Then, without warning, the calm high starts to intensify—your giggles turn into anxiety, your mind races, and suddenly, you’re asking yourself, “Wait, am I okay?” That’s the moment it hits you: you’ve gone a bit too far.

Perhaps the edibles took much longer to kick in than expected. Or maybe you tried to impress your friends by holding in that bong rip for too long. You might have been surprised by the potency of cannabis concentrates on your first try. Regardless of how you got there, the experience is never pleasant.

Feeling overly high can be unsettling, even for seasoned cannabis users. Although cannabis won’t cause life-threatening harm, it can leave you feeling uncomfortable for a short while. Fortunately, these feelings don’t last forever, and there are ways to bring yourself back down to earth. Let’s explore how to sober up after getting a little too high.

How long does it take to sober up from weed?

The duration of a cannabis high varies depending on several factors: how you consumed it, how much you took, and individual factors such as tolerance, age, and metabolism. Generally, stronger cannabis products (i.e., those with higher THC percentages or milligram content) produce longer-lasting highs. Concentrates have the highest THC levels, followed by edibles and then flower.

If you smoked a joint, you may feel more sober quicker than if you dabbed a concentrate. However, the amount you consume, the quality of the cannabis, and your unique biology all influence how long the effects last. Someone who smokes weed regularly and has a high tolerance will come down faster than someone who only partakes occasionally.

Research suggests the “window of impairment” from cannabis use typically lasts between three and ten hours. For most people, though, it’s closer to four hours. The peak of a standard weed high usually lasts between 30 minutes and two hours, though lingering effects can last longer. If you’re feeling overwhelmed by your high, there are several ways to help you come down.

Table of Contents:

• Common signs you’ve had too much!
• What happens when you’re too high?
• 8 Effective ways to sober up!
  • Don’t panic
  • Stay hydrated and have light snacks
  • Know your limits before you smoke
  • Chew on black peppercorns
  • Stay calm and rest
  • Take a walk
  • Have a bath or shower
  • Distract yourself with activities
• Feeling sleepy after eating cannabis?
• How to get sober after delta-8 thc?
• More tips for coming down from a high!
• When to seek medical help?

Common signs you’ve had too much

You’ll usually know when you’re too high, but there are certain signs that signal you may have overdone it. If you experience any of the following, it might be time to take a step back:

• Intense anxiety
• Nausea
• Dizziness
• Panic attacks
• Paranoia
• Confusion
• Excessive sweating

What happens when you’re too high?

First things first: don’t panic. Even though it may feel intense, you’re not in any real danger. The psychoactive effects of cannabis come from THC, which binds to CB1 receptors in the brain’s endocannabinoid system. This is why the sensation of being “too high” is mostly a mental experience.

Importantly, THC doesn’t affect the areas of the brain responsible for breathing, so there’s no risk of a fatal overdose from cannabis alone. While you might feel out of sorts—calm one moment, dizzy the next, or even queasy—remember that it’s temporary, and it will pass.

Now, let’s dive into eight effective ways to sober up after smoking too much weed.

1. Don’t panic

To borrow some wisdom from The Hitchhiker’s Guide to the Galaxy: Don’t Panic. You’re perfectly fine. If you’ve smoked too much and are feeling overwhelmed, rest assured that the effects will wear off in minutes to hours. The most you’re likely to feel afterward is some drowsiness and maybe an empty fridge.

Despite what you may have heard, there has never been a recorded death from a cannabis overdose. So no matter how intense the experience feels, it won’t be life-threatening. Just give it some time, and the uncomfortable sensations will pass. Take comfort in knowing that this, too, shall pass.

Related: Using THC for unwinding and stress relief

2. Stay hydrated and have light snacks

Water is your best friend when you’re feeling too high. Hydration is key to helping you feel more grounded. Whether you prefer water or juice, have a cold, non-caffeinated drink on hand. This will not only combat dry mouth but also give you something simple to focus on—like taking a sip.

One important note: avoid alcohol, as it can increase the concentration of THC in your bloodstream, making the high more intense.

Does food help you sober up from weed?

For many, a light snack can be quite helpful. Foods like nuts, cheese, or fresh vegetables might help to ground you and restore some balance between your mind and body.

Some research suggests that terpenes found in certain foods, similar to those found in cannabis, could help ease the effects of being too high.

3. Know your limits before you smoke

Preparation is key. If you know your tolerance, try to plan your session accordingly. Stay within your limits if two puffs or a 10mg edible is enough for you. Knowing how much is too much can prevent uncomfortable situations in the future.

When smoking with friends, especially those with higher tolerance, don’t feel pressured to keep up. It’s better to go at your own pace than to end up feeling out of control.

Start slowly, especially when it comes to edibles. It’s generally wise to start with a standard 10mg dose and wait at least an hour (preferably two) before deciding whether to have more. Similarly, if you rarely smoke, avoid spending too much time in a smoking circle.

4. Chew on black peppercorns

If anxiety starts to creep in, reach for some black peppercorns. It’s a simple remedy, and many people, including Neil Young, swear by its effectiveness. Sniffing or chewing on a few black peppercorns can help ease your feelings of paranoia and anxiety.

This may be due to the terpenes found in black pepper, which are similar to those in cannabis and may help you feel more grounded.

Related: The near fatal side effects of not drinking alcohol

5. Stay calm and rest

Find a quiet and peaceful spot where you can relax and focus on your breathing. Step away from any distractions and remember that the intense feelings will soon subside. Take deep breaths—inhaling slowly through your nose and exhaling through your mouth. Simply resting in a comfortable space can do wonders.

While sleeping off a strong high is often a great option, it’s not always easy to calm your mind enough to fall asleep. If you feel drowsy, take a short nap. If sleep isn’t coming, just lie down and rest until you feel more in control and ready to get up.

6. Take a walk

If your mind feels too active to rest, a change of scenery and some fresh air can be incredibly helpful. Going for a short walk can help clear your head and relieve anxiety. Be sure to stick close to familiar surroundings and, if possible, bring a friend along to avoid getting lost or feeling uneasy. However, if you’re feeling dizzy or unsteady, it’s better to opt for resting (see point #5) instead of heading out.

7. Have a bath or shower

At home, a warm bath or refreshing shower can work wonders in helping you relax while you wait for the effects of the high to fade. While this might not always be practical when you’re away from home or at a friend’s place, it’s one of the best ways to soothe both body and mind.

Can a shower ruin my high?

Though no scientific studies directly examine the effects of showering on a high, many people find that taking a shower helps them feel less intoxicated. Showers have a calming effect, easing both the body and mind. A cold shower, in particular, can reduce feelings of anxiety and increase alertness, helping you feel more grounded.

Related: The advantages of maintaining sobriety beyond January!

8. Distract yourself with activities

When you’re high, everyday activities can feel even more enjoyable. To help pass the time while you come down, try engaging in something light-hearted or relaxing. Here are some ideas:

• Watch a funny movie or TV show.
• Listen to your favourite music.
• Play a video game.
• Chat with friends who can support and comfort you.
• Spend time with a partner or loved one.
• Try colouring—adult colouring books are very popular for relaxation.
• Treat yourself to a snack.
• Run an easy errand with a responsible companion.

Whatever activity you choose, make sure it’s something familiar and comforting. By focusing on something positive, your mind will be reassured that everything is okay, helping you feel more at ease.

Feeling sleepy after eating cannabis

When consuming cannabis through edibles, the high is often very different from smoking or vaping. This is due to how your body processes it. Edibles take longer to kick in and tend to produce longer-lasting effects because the THC is metabolised through the liver, extending the high.

Because of this delayed onset and extended duration, some of the methods used to sober up after smoking may not be as effective for edibles. In this case, staying hydrated, keeping cool, and distracting yourself with a calming activity are still recommended. Eating a large meal can also help stimulate your metabolism, and taking CBD edibles may help reduce the effects of the THC. If all else fails, a long nap may be your best option for waiting it out.

How to get sober after delta-8 THC?

Delta-8 THC, derived from hemp, has gained popularity as a milder alternative to delta-9 THC. Its effects are less potent, but it can still cause an intense high if consumed in large quantities. The tips provided for sobering up after delta-9 THC also apply to delta-8. Hydrate, take deep breaths, and find a quiet space to relax.

More tips for coming down from a high:

Bonus Tip #1: Try CBD

CBD can be an excellent counterbalance to too much THC. It interacts differently with the brain’s receptors and can help ease anxiety and reduce the intensity of a high. Unlike THC, CBD does not bind to CB1 receptors in the brain, which is why it can help level out the psychoactive effects of THC. If you’re feeling too high, taking CBD may help calm your nerves and make the experience more manageable.

Bonus Tip #2: Lemon Juice for a Refreshing Reset

If you’ve smoked or consumed too much cannabis, the tangy, sour taste of a lemon can work wonders. Simply cut open a lemon, give it a good smell, and then bite into it or squeeze the juice into a glass. The terpene limonene, found in citrus fruits and many cannabis strains, has been shown to reduce anxiety. Try sucking on a lemon slice or sipping the juice for a quick and natural way to reduce your high.

Bonus Tip #3: Try Aspirin or Ibuprofen

Some research has suggested that ibuprofen may lessen the psychoactive effects of THC. If you have ibuprofen on hand, take a safe dose with food and water to help ease the intensity of the high.

Related: How to manage cravings and tips for dealing with urges!

When to seek medical help?

If you’ve tried everything and still feel overwhelmed or uncomfortable, it’s okay to seek medical help. Let the doctor or nurse know that you’re experiencing anxiety due to cannabis use. Even in places where cannabis is illegal, medical professionals are there to ensure your safety, not to arrest you. They can help you come down from the high and make you feel more comfortable.

In most cases, though, the tips above should help you manage the situation and bring you back to normal. If nothing else works, you could follow Snoop Dogg’s humorous advice and “put your face in mayonnaise!”

 

Disclaimer: The information provided on this page is for educational purposes only and should not be considered medical advice. Always consult with a healthcare professional before using any THC product.