Consuming too much cannabis, often called “greening out,” involves an acute, overwhelming intoxication that can be deeply uncomfortable. This state is characterized by intense psychological and physical symptoms, including heightened anxiety, paranoia, and a noticeable increase in heart rate (tachycardia). While the effects of the psychoactive compound delta-9-tetrahydrocannabinol (THC) are temporary and rarely life-threatening, the discomfort can feel significant. The following methods help manage and mitigate these feelings, allowing the body and mind to return to a balanced state.
Immediate Physical and Environmental Adjustments
Managing an intense high involves intentionally engaging the body’s calming systems and altering the external environment. THC can decrease high-frequency heart rate variability while simultaneously increasing heart rate. Slow, controlled breathing is a direct way to counteract this physiological shift by stimulating the vagus nerve and promoting a parasympathetic, “rest and digest” response.
Focus on taking long, deep breaths that expand the diaphragm, inhaling slowly for a count of four, holding briefly, and exhaling for a count of six. This controlled respiratory rhythm helps stabilize a rapid heart rate and signals safety to the brain. Simply lying down or resting in a comfortable position can also help regulate blood pressure and heart rate, which may be elevated due to THC.
Changing the environment—the “set and setting”—is important for reducing anxiety and paranoia. Move to a quiet, familiar, and dimly lit room where you feel secure and are away from overstimulating noise or people. This adjustment removes external stressors that can amplify feelings of vulnerability or panic.
Hydration is a practical priority, as THC intake can lead to dry mouth, sometimes called “cottonmouth,” by reducing saliva production. Although this is not true dehydration, the increased heart rate and possible sweating can increase fluid loss. Sipping on water or a hydrating sports drink can alleviate this dryness and help prevent actual dehydration, which would worsen physical symptoms.
Chemical and Dietary Countermeasures
Introducing other compounds can mitigate the effects of THC through biological interactions within the endocannabinoid system. Cannabidiol (CBD) can help reduce the psychoactive influence of THC. Research suggests CBD may act as a negative allosteric modulator of the CB1 receptor, the primary target for THC’s intoxicating effects. By binding to a different site on the receptor, CBD changes the receptor’s shape, making it more difficult for THC to bind and exert its full effect, thereby reducing anxiety and paranoia.
A naturally occurring terpene found in black pepper, known as beta-caryophyllene (BCP), may offer quick relief. BCP is a dietary cannabinoid that selectively binds to the CB2 receptor, which is associated with anti-inflammatory and anxiolytic effects without causing intoxication. Chewing on a few black peppercorns or smelling ground pepper is an anecdotal remedy that introduces this terpene to the body.
Another common terpene, limonene, found in citrus fruits like lemons, is linked to mood-enhancing and anti-anxiety properties. The citrus aroma and the compound itself are theorized to counterbalance the paranoia sometimes induced by THC by influencing neurotransmitter pathways. Sipping on a glass of water with fresh lemon slices introduces this compound while also aiding hydration.
If the intoxication is due to orally consumed cannabis, such as an edible, avoiding additional fatty foods is important. Cannabinoids like THC are fat-soluble, and consuming them with a high-fat meal can significantly increase systemic absorption (bioavailability). A non-fatty snack or meal will not further enhance the amount of THC entering your bloodstream, which a fatty meal would do.
Mental Calming and Grounding Strategies
When experiencing cannabis-induced anxiety, the mind often spirals into distressing and racing thoughts, but grounding exercises can pull attention back to the present moment. The 5-4-3-2-1 technique is a cognitive tool that shifts focus from internal panic to external sensory input. This exercise is performed by systematically naming:
- Five things you can see.
- Four things you can physically touch or feel.
- Three things you can hear.
- Two things you can smell.
- One thing you can taste.
This deliberate focus on the senses interrupts the cycle of anxiety and helps re-establish a connection with reality, calming the nervous system. Engaging in an absorbing distraction can also be beneficial, such as listening to calm music or watching a familiar, non-stressful television show. The goal is to occupy the mind with something that requires minimal cognitive effort but is engaging enough to prevent rumination.
Talking to a trusted friend or companion who is aware of your situation and can offer calm reassurance is a helpful strategy. Simply articulating the feeling can lessen its intensity, and hearing a familiar voice can reduce feelings of isolation and panic. It is helpful to remind yourself that the uncomfortable sensation is temporary and will pass as the body metabolizes the THC.
When to Seek Professional Help
Although acute cannabis intoxication is generally not dangerous, certain severe symptoms warrant immediate medical attention. Seek emergency medical services if you or someone else experiences persistent vomiting leading to severe dehydration, chest pain, or difficulty breathing. These symptoms can indicate serious complications requiring professional intervention.
Medical help is necessary if there are signs of a severe psychotic reaction, such as persistent hallucinations, delusions, or a complete loss of touch with reality. While the effects of inhaled cannabis generally subside within a few hours, the effects of edibles can last significantly longer, sometimes up to several hours. If intense symptoms persist much longer than expected, or if you are concerned about co-ingestion with other substances, contact a poison control center or emergency services immediately.