The only dependable way to come down from a cannabis high is to let time pass—but there are plenty of self-soothing strategies to make the experience more manageable. While many supposed quick fixes are shared online, most don’t hold up in practice.
How long the effects last varies from person to person and depends on how the cannabis was taken. For those who smoke, the sensation generally wears off within one to three hours.
The most effective strategy to avoid feeling overwhelmed is to start low—stick to small THC doses and moderate use. Still, situations may arise where you want to feel clear-headed as soon as possible, and navigating that safely can feel confusing without the right guidance.
How to Get Unhigh
When cannabis is consumed in the form of food or drink—commonly referred to as edibles—the effects take longer to appear because the THC must be digested before entering the bloodstream. This delay means it can take anywhere from 30 minutes to an hour (or even longer) before the full impact is felt. In contrast, smoking or vaping cannabis usually brings on the high much faster.
Impatience during this waiting period can lead some users to take an extra dose before the first one kicks in. As a result, the combined effects may become overwhelming, leading to discomfort or an unexpectedly intense high.
Whether cannabis is consumed for enjoyment, therapeutic reasons, or exploration, there may be moments when the experience becomes too strong. In these situations, finding a way to come back to baseline quickly becomes a priority. Reactions to THC can vary widely depending on body chemistry, tolerance, and setting—what feels calming to one person might feel disorienting to another.
Knowing how to ease out of a high involves calming both body and mind. While time remains the only reliable way to fully sober up, there are techniques that can help you feel more grounded and reduce the intensity of the experience. Developing this kind of awareness not only helps in the moment but also equips you to make more mindful choices around cannabis in the future.
How To Sober Up From Weed
The only true path to sobriety after cannabis use is allowing your body to naturally eliminate THC, a process that can take several days—or even weeks—depending on dosage and frequency. While you can't instantly remove THC, there are helpful ways to feel more in control and ease the experience while your system clears out.
Here are a few supportive strategies to help you feel more grounded:
- Hydrate Consistently: Drinking plenty of water supports your body’s detox process and helps ease dry mouth. Skip alcohol, as it can amplify the psychoactive effects of THC.
- Eat Healthy Fats: A light snack containing natural fats—like almonds, avocado, or yogurt—can assist your metabolism in processing cannabinoids more efficiently.
- Move Gently: A short stroll can boost circulation and distract your mind. Steer clear of intense exercise, which could heighten nervousness for some people.
- Center Yourself with Breathwork: Controlled breathing or simple grounding exercises can soothe restlessness and ease anxious thoughts.
- Use Black Pepper for Relief: Some users report that inhaling the scent of crushed black peppercorns or chewing a few kernels can help ease paranoia or tension.
- Shower to Reset: Alternating warm and cool water in the shower can stimulate the body and offer a calming reset.
- Create a Calm Environment: Rest in a quiet, safe place where you feel secure and can relax without distractions until the high fades.
- If You Have CBD, Try It: Cannabidiol may help soften the sharper edges of THC’s effects and promote a sense of ease.
These techniques don’t eliminate THC instantly, but they can greatly improve your experience and reduce the psychological discomfort that sometimes comes with overconsumption.
So, how long does it take to come down from cannabis? That depends on how it was consumed and your personal sensitivity:
- Inhalation (Smoking or Vaping): Most people return to baseline within 1 to 3 hours.
- Edibles: Effects can linger from 6 to 12 hours, sometimes longer, due to slow digestion.
- Concentrates or Vape Pens: These high-potency products can produce longer-lasting highs, especially for newer users.
Useful Notes
1. Be Mindful of Strength and Serving Size
Using large amounts of cannabis—or opting for especially potent strains—raises the odds of an overwhelming experience. The best way to avoid feeling out of control is to prevent it altogether. Pay attention to how much you're using and the THC content of your product. If you're unsure of its strength, take it slow.
When using regulated products, choose those with lower THC levels—ideally around 10% or less. Start with just one puff or inhale, then wait at least 15 minutes before considering more. This gives you a chance to gauge how your body responds.
This goes double for edibles. These take longer to kick in, so resist the urge to consume more while waiting. Follow the suggested dosage instructions carefully—start with just a few milligrams of THC to assess the effects.
2. Calm Your Mind with Relaxation Techniques
If you're experiencing anxiety, paranoia, or panic after using cannabis, it's natural to want the effects to end quickly. While there’s no instant fix, you can ease the discomfort through calming strategies.
Explore grounding exercises, deep breathing, progressive muscle relaxation, or any soothing routine that works for you. These techniques are most effective with some practice, so it’s worth becoming familiar with them in advance.
3. Let the Experience Run Its Course
Trying to force yourself to sober up often leads to frustration. Instead of fighting the high, remind yourself that the effects are temporary. Feeling “too high” is unsettling, but it won’t last forever. Give yourself permission to ride it out and trust that the intensity will fade with time.
4. Stay Hydrated—Skip the Coffee and Beer
When trying to clear your head, it might be tempting to grab a coffee or sip a beer. However, both choices can backfire. Alcohol may actually raise THC levels in the bloodstream, intensifying the high, while caffeine can increase jitteriness or anxiety.
Water is your best bet. Staying hydrated supports your body’s natural processes and helps ease dry mouth without complicating your experience.
5. Keep Your Mind Occupied
Focusing too much on how you feel can amplify discomfort. Redirect your attention toward something enjoyable or engaging to help the time pass more easily.
Try listening to calming music, chatting with someone you trust, watching a show you enjoy, or stepping outside for a gentle walk. Distractions not only ease your mind but can shift your focus away from the unwanted sensations.
6. Don’t Mix with Other Substances
Adding more substances to the mix—whether out of curiosity or desperation—can worsen things. Other drugs or alcohol may amplify the psychoactive effects or bring on new complications, such as intensified paranoia.
Similarly, skip any trendy “cures” that promise fast relief. Remedies like lemon water or chewing peppercorns may be harmless, but there’s no solid evidence they reduce cannabis effects. Stick with proven, gentle strategies to stay safe and regain your balance.
Summary
If someone ends up feeling more intoxicated than expected after using cannabis, it’s important to remind themselves that the effects are temporary and will ease within a few hours.
There are a handful of approaches people turn to in hopes of sobering up more quickly. While some may offer relief, many are based on personal experiences or animal research and lack solid scientific backing.
The most effective strategy is to explore different options and see what resonates with your body. Everyone responds to THC differently, so what calms one person may not work the same for another.
To reduce the chance of feeling overwhelmed in the first place, approach cannabis with caution. Start with low doses, whether smoking or consuming edibles, and give your body time to respond before using more.