Ever felt too high and needed to come down—fast? You’re not alone. In How to Get Unhigh: Effective Ways to Sober Up Quickly, we reveal practical strategies to help you regain control when things feel overwhelming. Whether it’s anxiety, confusion, or just wanting to feel normal again, understanding how to get unhigh could make all the difference. Here’s what actually works…
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TL;DR:
Cannabis highs vary by method—smoking lasts 2–4 hours; edibles may last 6–12. To sober up more comfortably, stay hydrated, eat light snacks to stabilize blood sugar, and get fresh air. Rest in a calm space and use deep breathing to ease anxiety. These simple steps support your body and mind as THC naturally wears off.
How Long Does It Take To Get Unhigh After Smoking Or Using?
The duration of a cannabis high can vary widely depending on how it was consumed. When cannabis is smoked or vaped, effects typically begin within minutes, peak around 20 minutes, and taper off within 2 to 4 hours. Nevertheless, mild lingering effects may be felt for 6 to 8 hours, particularly in those with lower tolerance or after high doses.
With edibles, the timeline shifts significantly. Onset is slower—usually between 30 to 120 minutes—and effects peak later and last longer. It’s not uncommon for edible highs to persist 6 to 12 hours, and in some cases, even up to 10 hours. This extended duration is due to how the body metabolizes THC when ingested.
Overall, it can last anywhere from 2 to 10 hours, influenced by factors like method of use, THC potency, metabolism, body weight, and experience level. While THC metabolites can linger in the body for days or weeks in frequent users, the sensation of being high typically fades within a few hours.
Drink Water to Hydrate and Flush Out Toxins
Drinking water is one of the simplest and most effective ways to support your body when you’re coming down from a high. Proper hydration can ease uncomfortable side effects such as dry mouth and fatigue, and it also assists your body in processing THC metabolites more efficiently over time.
While water won’t immediately flush THC from your system, staying well-hydrated helps your kidneys and liver function optimally, aiding in the gradual elimination of substances. It’s also important to avoid dehydrating drinks like alcohol or caffeine, which can worsen anxiety, extend the duration of your high, or interfere with the body’s ability to recover.
Eat Something to Stabilize Blood Sugar
Eating a light, easy-to-digest snack—such as crackers, fruit, or a handful of nuts—can help stabilize your blood sugar levels, which may drop during a cannabis high. Low blood glucose can contribute to symptoms like dizziness, weakness, or general discomfort, so a small snack can make a noticeable difference in how you feel.
Some foods also contain natural compounds called terpenes, such as pinene (found in pine nuts) and beta-caryophyllene (found in black pepper and certain peppers). While scientific evidence is limited, these terpenes are often cited anecdotally as helpful in easing THC-related anxiety or paranoia. Incorporating them into your snack may offer additional support as your body comes down from the high.
Get Some Fresh Air to Increase Oxygen Flow
Stepping outside can be a simple yet effective way to ease the intensity of a high. A new environment and fresh air help refresh your senses, calm your body, and provide a grounding shift in focus.
- Clears mental fog and reduces feelings of anxiety or confusion
- Lowers heart rate and helps calm the nervous system
- Encourages circulation through light activity, aiding THC metabolism
- Offers grounding through a gentle stroll in a safe, familiar space
- Avoids overstimulation, especially important if feeling dizzy or disoriented
Rest and Relax to Help Your Body Recover
When feeling too stimulated by the substance you consumed, rest is one of the simplest and most effective tools for recovery. Giving your body time to metabolize it naturally can ease both physical and mental discomfort.
- Take a nap if possible—sleep can reduce anxiety and help you feel more grounded
- Lie down in a calm, quiet space to let your body rest, even if you can’t sleep
- Allow time to pass—relaxation supports your system as the effects gradually fade
- Reduce mental racing by minimizing stimulation and focusing on deep, steady breathing
Use Deep Breathing to Calm Your Mind
Feeling anxious, panicked, or mentally overwhelmed is a common experience when someone feels “too high.” One of the most effective ways to calm both body and mind in these moments is through deep, controlled breathing. A simple technique involves inhaling deeply for four seconds, holding the breath for four seconds, and exhaling slowly over six or more seconds. This practice can help slow your heart rate, increase oxygen intake, and ease both physical tension and mental distress.
To deepen the calming effect, pair breathing exercises with grounding techniques. This could include focusing on the sensations in your body, such as how your feet feel against the floor or the rhythm of your breath. You might also listen to calming music to further relax your nervous system. Even just a few minutes of this combined approach can help you feel more centered and in control.
Key Takeaways
- Cannabis High Duration:
- Smoking or vaping typically causes effects within minutes, peaking at 20 minutes and tapering off within 2–4 hours. Lingering effects may last up to 6–8 hours.
- Edibles have a delayed onset (30–120 minutes), with effects lasting 6–12 hours or more.
- Duration depends on THC dose, method, metabolism, body weight, and user experience.
- Hydration Helps Recovery:
- Drinking water supports kidney and liver function, easing symptoms like dry mouth and fatigue.
- While it doesn’t instantly remove THC, hydration assists in gradual toxin elimination.
- Avoid alcohol or caffeine, as they can worsen dehydration and anxiety.
- Eating Can Stabilize Discomfort:
- Light snacks like fruit, crackers, or nuts help stabilize blood sugar, reducing dizziness or weakness.
- Some foods contain terpenes (e.g., pinene, beta-caryophyllene) that may help counter THC-induced anxiety—though evidence is anecdotal.
- Fresh Air and Movement Support Clarity:
- Stepping outside can calm nerves, lower heart rate, and clear mental fog.
- Gentle walks improve circulation and help metabolize THC.
- Avoid overstimulation—stick to calm, familiar surroundings if dizzy.
- Rest Promotes Recovery:
- Sleep or quiet rest allows your body to naturally process THC.
- Even lying down in a low-stimulation environment can ease physical and mental discomfort.
- Resting reduces anxiety and supports emotional regulation.
- Deep Breathing Eases Panic:
- Slow, steady breathing techniques calm the nervous system and reduce panic.
- A 4-4-6 (inhale-hold-exhale) rhythm is effective for stabilizing heart rate and thoughts.
- Combining breathing with grounding (body focus or calming music) enhances relaxation.
Sources.
Sarkar, S., Bhatia, G., & Dhawan, A. (2023). Clinical Practice Guidelines for Assessment and Management of Patients with Substance Intoxication Presenting to the Emergency Department. Indian journal of psychiatry, 65(2), 196–211.
Alghamdi, A. M., Samman, O. Y., Bahader, W. K., Bakhsh, T. A., Altuwaylib, S. M., Haider, M. A., … & Alghamdi, I. A. (2021). Cannabinoid acute intoxication, diagnosis, and management. International Journal of Pharmaceutical Research and Allied Sciences, 10(4-2021), 42-46.