Even experienced cannabis consumers can sometimes find themselves feeling a little too high. Whether it’s from a potent edible, an extra puff of a strong concentrate, or just misjudging your tolerance, the effects can hit harder than expected. The good news? You’re going to be okay. This guide offers practical, science-backed tips on what to do if you get too high, all shared from the perspective of a seasoned cannabis lifestyle blogger who’s seen it all.

First—Don’t Panic

The most important thing to remember is that no one has ever died from a cannabis overdose alone. According to the Centers for Disease Control and Prevention (CDC), while high doses can lead to intense anxiety, paranoia, or hallucinations, the effects are temporary and non-lethal in otherwise healthy individuals. Remind yourself: this will pass. Deep breathing or grounding techniques (like focusing on your five senses) can help calm racing thoughts.

Find a Calm, Safe Environment

If you’re in a noisy or chaotic setting, try moving to a quiet room or somewhere you feel safe. Dim lighting, soft music, and comfy surroundings can go a long way in helping you regain comfort. Lie down, close your eyes, or sit by a window with fresh air if that feels better.

Hydrate and Snack

Drinking water helps with dry mouth, a common side effect of THC, and can ease feelings of dizziness or disorientation. A light snack—especially something with black pepper or lemon—can also help. Black peppercorns contain the terpene beta-caryophyllene, which can counteract THC’s effects. Just sniffing or chewing a peppercorn can provide surprising relief.

Distract Your Mind

Sometimes the worst part of being too high is overthinking. Distract your brain with a comforting TV show, funny YouTube clips, a favorite playlist, or a repetitive game like puzzles or coloring. Engaging your mind in something enjoyable helps time pass more quickly and shifts your focus away from the high.

Try CBD as a Counterbalance

Cannabidiol (CBD) is known to offset the effects of THC. If you have a CBD tincture, gummy, or vape handy, a small dose can help tone down the high. A 2022 review in Cannabis and Cannabinoid Research confirmed CBD’s potential to reduce anxiety and psychoactivity from THC.

Sleep It Off, If Possible

If your body feels heavy and your eyes are droopy, don’t fight it—sleep is often the best remedy. By the time you wake up, the THC will have metabolized further, and you’ll likely feel much better.

Final Thoughts

Remember, getting too high is a learning experience that even the most seasoned cannabis enthusiasts face from time to time. Knowing how to handle it calmly, safely, and with self-compassion is key. Keep these tips in your mental toolbox and you’ll bounce back just fine.