How to Get Unhigh: 11 Science-Backed Tips to Sober Up From Weed

Whether you're a seasoned cannabis user or trying it for the first time, the experience of being "too high" can be unsettling. Feelings of anxiety, paranoia, and physical discomfort can turn a recreational activity into a distressing event. The good news is that this feeling is temporary, and there are several effective strategies you can use to manage the symptoms and sober up more comfortably.

This guide synthesizes information from medical experts, scientific research, and user experiences to provide a comprehensive resource for navigating an overwhelming cannabis high.

Important Note: This article is for informational purposes only and does not constitute medical advice. If you are experiencing a severe reaction, such as extreme paranoia, hallucinations, or chest pain, please seek immediate medical attention. If you or someone you know is struggling with substance use, you can call the SAMHSA National Helpline at 1-800-662-HELP (4357) for free, confidential support.

Understanding the High and How Long It Lasts

When you consume cannabis, the psychoactive compound delta-9-tetrahydrocannabinol (THC) enters your bloodstream and binds to cannabinoid receptors (CB1) in your brain. This interaction is what causes the "high." How long this feeling lasts depends heavily on how you consumed it.

• Inhalation (Smoking or Vaping): Effects are felt within minutes, typically peak around the 20-30 minute mark, and subside within 2 to 4 hours. Lingering effects can sometimes last longer, especially for new users.
• Edibles: The THC must be digested and metabolized by the liver, which converts it into a more potent compound (11-hydroxy-THC). This process causes a delayed onset of 30 minutes to 2 hours, with effects that are often more intense and can last for 8 hours or more.

Understanding this timeline is the first step in managing your experience. Remind yourself that the feeling, no matter how intense, will pass.

Immediate Steps to Sober Up From Weed

If you're feeling overwhelmed, focus on these actionable steps to ground yourself and reduce the intensity of the high.

1. Don't Panic: Find Your Calm

The most crucial step is to manage the anxiety that often accompanies being too high.

• Acknowledge and Accept: Remind yourself that you've consumed cannabis and the feelings are a side effect that will fade.
• Change Your Environment: Move to a quiet, comfortable room where you feel safe.
• Practice Deep Breathing: Inhale slowly through your nose for four counts, hold for four counts, and exhale slowly through your mouth for six counts. This can help slow a racing heart and calm your nervous system.

2. Hydrate (Wisely)

Staying hydrated is key, but what you drink matters.

• Drink Water or Juice: This helps with the common side effect of "cotton mouth" and can help you feel more grounded.
• Avoid Caffeine: While it might seem like a good idea to "wake yourself up," coffee, tea, or energy drinks can increase anxiety and heart rate, potentially worsening paranoia.
• Avoid Alcohol: Beer, wine, and spirits can intensify the effects of THC. This combination should be avoided.

3. Have a Light Snack

Eating something can help distract you and may even help metabolize THC.

• Choose Fatty Foods: Some sources suggest that foods rich in fats, like nuts or avocado, can bind to cannabinoids and help your body process them more quickly.
• Opt for Comfort: A simple, familiar snack can be comforting and help you focus on a physical sensation other than the high.

Image from Pexels

4. Engage Your Senses to Distract Yourself

Shifting your focus is a powerful tool for managing an intense high.

• Take a Walk: Gentle movement in a safe environment (like your backyard or a quiet street with a friend) can help clear your head.
• Take a Shower or Bath: The physical sensation of water can be incredibly grounding and relaxing. A cold shower, in particular, can increase alertness.
• Listen to Music or Watch a Movie: Choose something familiar and comforting. An engaging plot or your favorite album can provide a welcome distraction.
• Talk to a Friend: Have a conversation with someone you trust. Talking about something unrelated to the high can help redirect your thoughts.

5. Try to Sleep It Off

Ultimately, time is the only true "cure." If you can, the best way to get unhigh is to go to sleep. Lie down in a dark, quiet room and let your body rest and metabolize the THC.

Exploring Potential "Antidotes": Science vs. Anecdote

You may have heard of household remedies for coming down from a high. While none are instant fixes, some have a basis in science that makes them worth trying.

The Power of Terpenes: Black Pepper and Lemons

Terpenes are aromatic compounds found in many plants, including cannabis, lemons, and black pepper. The "entourage effect" theory suggests that terpenes can interact with cannabinoids like THC to modulate their effects.

• Black Pepper: Contains the terpene caryophyllene, which may help reduce the anxiety-inducing effects of THC. Simply smelling or chewing on a few peppercorns could provide some relief.
• Lemon: Rich in the terpene limonene, which is known for its calming, anti-anxiety properties. Drinking some lemon water or even sniffing a lemon peel may help.

CBD: The Scientific Case for a Cannabis Counterpart

Cannabidiol (CBD) is a non-psychoactive compound in cannabis that has gained significant attention for its ability to counteract THC.

Research indicates that CBD acts as a negative allosteric modulator of the CB1 receptor. In simpler terms, it changes the shape of the receptor, making it more difficult for THC to bind and produce its intense psychoactive effects. This can help reduce the anxiety and paranoia associated with a strong high. If you have access to a CBD tincture or edible, taking a dose may help temper the experience.

!CBD oil bottle and dropper on a clean, white background Image from Unsplash

Tailored Strategies: Inhalation vs. Edibles

The best approach can differ depending on how you consumed cannabis.

If You Smoked or Vaped (Inhalation)

• Focus on the Peak: Your high will be most intense in the first 30-60 minutes. The goal is to manage this peak.
• Use Grounding Techniques Immediately: Splash cold water on your face, take deep breaths, or take a quick walk. These short-term actions are highly effective for the faster-acting high from inhalation.

If You Consumed an Edible

• Be Patient and Prepare: Remember that the effects will last much longer. The biggest mistake is taking more because you don't feel it yet.
• Create a Comfortable Nest: Settle into a safe space with water, snacks, and entertainment. You'll be there for a while.
• Don't Fight It: Trying to "sober up" for an important task is often futile with edibles. The best strategy is to clear your schedule and ride it out. Sleeping is a particularly effective escape.

Prevention: The Best Way to Avoid Getting Too High

The most effective method is to prevent the experience in the first place.

1. Start Low and Go Slow: Use a small amount, especially if you are new to cannabis or trying a new product. You can always take more later, but you can't take less.
2. Know Your Dose: Pay attention to the THC percentage in flower or the milligram (mg) content in edibles. A standard starting dose for edibles is between 2.5mg and 5mg of THC.
3. Mind Your Set and Setting: Consume cannabis in a comfortable, safe environment when you are in a positive state of mind.

References

• GoodRx - How to Get Unhigh: Sobering Up From Weed
• Medical News Today - How to get unhigh: Tips to “sober up” from weed
• Healthline - Cannabis Too Strong? 11 Ways to Come Back Down
• LSA Recovery Inc. - How to Get Unhigh: Effective Ways to Sober Up Quickly
• Sana at Stowe - How to Sober Up from Weed Fast
• Weedmaps - How to get “unhigh:” 11 tips to sober up from weed