It happens. Maybe the edible was way stronger than the budtender said, or you took a hit that was just a bit too greedy. Suddenly, the walls are breathing, your heart feels like a caffeinated bird trapped in a ribcage, and you’re convinced you’ve forgotten how to breathe manually. You aren't dying, though it feels like it. You're just too high. Learning how to bring down a high is basically a rite of passage for anyone who experiments with cannabis, and honestly, the science behind it is cooler than you’d think.
Panic is the enemy here. When your brain is flooded with too much THC, it hits the amygdala—the part of your brain that handles fear—and tells it there’s a five-alarm fire when there’s really just a slightly too-intense episode of Planet Earth playing.
The Science of Softening the Blow
Most people think you just have to wait it out. While time is the only 100% cure, you can actually manipulate your body's chemistry to take the edge off. THC works by binding to your CB1 receptors. To bring the high down, you need something to either kick the THC off those receptors or dampen the signal they're sending.
Terpenes are your best friends. These are the aromatic compounds found in plants, and some of them act as a chemical "off-switch" for the paranoia associated with cannabis.
Reach for the Peppercorns
This sounds like an old stoner myth, but it’s actually backed by science. Dr. Ethan Russo, a neurologist and psychopharmacology researcher, published a study in the British Journal of Pharmacology detailing the "entourage effect." Black pepper contains a terpene called beta-caryophyllene.
This specific terpene is unique because it binds to the same receptors as THC but in a way that can actually help reduce the psychoactive effects. Don't snort it. Seriously. Just sniff some whole black peppercorns or chew on one or two. The scent alone can ground you. It’s a sensory shock that tells your brain, "Hey, focus on this sharp smell, not the fact that you think you can hear your own hair growing."
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The CBD Counterbalance
It feels counterintuitive to consume more cannabis products when you're already too high, but CBD (cannabidiol) is a non-psychoactive cannabinoid that can modulate the effects of THC. Think of THC as a gas pedal and CBD as a brake. CBD acts as a "negative allosteric modulator" on the CB1 receptor. Basically, it changes the shape of the receptor so THC can't bind to it as easily.
If you have a high-quality CBD oil or gummy that contains zero THC, taking it can help smooth out the peaks of a bad high. Just make sure it’s actually pure CBD. Adding more THC to the fire is the last thing you want to do.
Physical Grounding Techniques
Your body is stuck in a loop. You feel anxious, so your heart speeds up, which makes you feel more anxious, which makes your heart speed up even more. You have to break the cycle.
Hydration is a big deal, but not for the reasons you think. Cold water won't "wash" the THC out of your system, but the physical act of sipping cold water provides a grounding sensory experience. It also cures cottonmouth, which is often a physical trigger for panic.
The Cold Shower Trick
If you’re physically able to stand up without falling over, get in the shower. Start with lukewarm water and slowly turn it down to cold. The "mammalian dive reflex" is a real thing. When cold water hits your face and chest, it triggers a physiological response that naturally slows your heart rate. It forces your brain to shift from abstract, "am-I-dying" thoughts to the very immediate, very physical sensation of being cold.
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Distraction as Therapy
Stop looking at your phone. The blue light and the infinite scroll of potentially stressful news or weird TikToks will only make the "looping" thoughts worse. Put on something familiar. The Office, Adventure Time, or even just some lo-fi beats. You want "low-stakes" entertainment. Nothing with jump scares, nothing with complex plots, and definitely nothing philosophical.
Food and Metabolism
Sugar can actually help some people. While there isn't a massive amount of clinical data suggesting a Snickers bar will kill a high, many users report that eating a heavy meal helps them feel more "weighted" and grounded.
Lemon is another terpene-rich option. Lemons contain limonene, which has been studied for its anti-anxiety properties. Squeezing some fresh lemon into water—and even zesting a bit of the peel into it—can provide a similar (though milder) effect to the black pepper trick.
Avoid Caffeine
A lot of people think coffee will "wake them up" and clear the brain fog. This is a mistake. Caffeine is a stimulant that increases your heart rate. If you're already feeling paranoid and your heart is racing, a double espresso is like throwing gasoline on a bonfire. Stick to herbal tea, like chamomile or peppermint, which are naturally soothing.
How to Help a Friend Who Is Too High
If you aren't the one who's high, but your friend is currently staring at a wall crying because they think they’ve been there for a thousand years, your job is to be the "anchor."
- Reassure them of the timeline. Remind them that the peak of an edible high usually lasts about 2-3 hours and then starts to fade. If they smoked, the peak is much shorter—usually 30 to 60 minutes.
- Change the environment. Sometimes just moving from the living room to the porch can "reset" the brain's feedback loop.
- Don't laugh at them. They might look funny, but they are in a state of genuine psychological distress. Be the calm, boring person they need.
The Reality of the "Green Out"
A "green out" is the slang term for when someone gets so high they become physically ill, usually resulting in nausea or vomiting. If this happens, the most important thing is safety.
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Lay the person on their side (the recovery position). This is crucial. If they vomit while lying on their back, they could aspirate. Keep a bucket nearby, give them a cool washcloth for their forehead, and let them sleep it off. Nobody has ever died from a marijuana overdose alone, but the discomfort is very real.
Actionable Steps for Your Next Move
If you're reading this right now and you're currently struggling with how to bring down a high, stop reading and do these three things in order:
- Breathe. Inhale for four seconds, hold for four, exhale for four. Do this ten times.
- Smell some pepper. Find the spice cabinet. It works faster than you'd expect.
- Hydrate and Lay Down. Drink a glass of water and get under a heavy blanket. The physical pressure of a heavy blanket (proprioceptive input) tells your nervous system it's safe to relax.
The high will end. Your brain is just processing a lot of information right now. You’ll feel significantly better in an hour. Tomorrow, you’ll probably just be a little sleepy, and you'll have a great story about the time you thought the pizza delivery guy was a federal agent.
Going forward, remember that "low and slow" isn't just a BBQ rule—it's the only way to dose edibles. If you're trying a new product, wait at least two full hours before deciding you "don't feel anything" and taking more. Your future self will thank you for the restraint.