Being “too high” describes a state of intense discomfort, anxiety, or disorientation after consuming certain substances. This feeling often involves overwhelming thoughts, a racing heart, or paranoia. Grounding techniques are practical methods designed to help individuals regain control and feel connected to their immediate environment. These strategies provide a pathway back to stability and reassurance, redirecting focus from internal distress to external reality, fostering safety and presence.
Engaging Your Senses
Focusing on sensory input can immediately anchor you to the present moment.
Sight
Observe your surroundings, selecting one object to concentrate on. Notice its precise shape, color, and any distinct textures or patterns. This deliberate visual engagement helps redirect attention from internal anxieties to external reality.
Sound
Identify three to five distinct sounds around you, such as a refrigerator hum, distant traffic, or a clock ticking. Categorize these sounds by their proximity or intensity, which helps organize auditory input.
Touch
Engage your sense of touch. Applying a cool, damp cloth to your face or holding an ice cube provides a strong physical sensation. You might also feel the texture of your clothing, the floor, or a nearby object.
Smell
Inhale a strong, pleasant scent like coffee grounds, a citrus peel, or peppermint essential oil. Familiar aromas can help re-center your focus.
Taste
Slowly sip a cold beverage, noticing its temperature, flavor, and how it feels in your mouth. Chewing gum or a small snack, like a cracker, allows you to concentrate on the act of chewing and specific taste sensations.
Shifting Your Mindset
Cognitive strategies are essential for redirecting internal thought processes during an overwhelming experience.
Reality Check
Acknowledge that intense feelings are temporary and substance-induced. Remind yourself these sensations are a transient effect on the brain, not a permanent state, which helps to demystify the experience and reduce fear.
Positive Self-Talk
Use affirmations like “This will pass” or “I am safe” to gently reassure your mind. These can counteract negative thought spirals and cultivate a more secure internal dialogue.
Gentle Distraction
Engage in simple, absorbing activities. Listen to calming instrumental music, watch non-stimulating videos like nature scenes, or play a basic, repetitive game. This provides a gentle mental diversion.
Breath Focus
Practice slow, deep breathing to regulate your nervous system. Inhale gently through your nose, hold for a few seconds, then exhale slowly through your mouth. This deliberate control over respiration can calm physiological responses and bring attention to the present moment.
Redirect Thoughts
If a thought becomes repetitive or takes a paranoid turn, gently acknowledge it without judgment. Then, redirect your attention back to a sensory grounding technique or a calming distraction.
Creating a Calming Environment
Optimizing your surroundings can significantly contribute to a sense of calm and safety.
Choose a Safe Space
Move to a familiar, quiet, and comfortable space, such as a bedroom or a quiet corner. This immediately reduces external stimuli and provides a feeling of security.
Adjust Lighting
Adjust the lighting to be soft and dim to prevent sensory overload. Harsh or flickering lights can exacerbate feelings of agitation. Natural light, if available, can also provide a soothing ambiance.
Control Sound
Play calming instrumental music or ambient sounds to create a more peaceful auditory environment. Avoid anything with strong beats or complex lyrics that might become overwhelming. If silence is preferred, ensure the space is free from jarring noises.
Seek Support or Privacy
Being in the company of a trusted, sober individual can provide reassurance and a sense of safety. If privacy is preferred, ensure the space is truly isolated and free from potential interruptions.
Hydrate and Snack
Keep water and light, easily digestible snacks, such as crackers or fruit, accessible. Staying hydrated and maintaining stable blood sugar levels can mitigate physical discomforts that might intensify anxiety.
Knowing When to Seek Support
There are instances when self-grounding techniques may not be sufficient, and external help becomes necessary.
Persistent Distress
If intense anxiety, paranoia, or disorientation persists for several hours despite consistent grounding efforts, it indicates a need for professional assessment. Prolonged distress can be a sign that the body and mind require more targeted support.
Medical Emergencies
Physical symptoms such as severe chest pain, extreme difficulty breathing, a prolonged rapid heart rate, or loss of consciousness are immediate indicators of a medical emergency. These symptoms require urgent medical attention.
Harmful Thoughts or Psychosis
If you experience harmful thoughts, such as suicidal ideation, or extreme paranoia that leads to dangerous or impulsive behavior, immediate professional intervention is crucial. Any signs of acute psychosis, like realistic and threatening hallucinations or a severe detachment from reality, also warrant urgent support.
Non-Emergency Support
In less severe but still distressing situations, reaching out to a trusted friend or family member can provide immediate comfort and practical assistance.
Emergency Contacts
For more severe or life-threatening symptoms, contacting emergency services, such as 911 in the U.S. or your local emergency number, is the appropriate course of action. Crisis hotlines also offer confidential, immediate support and guidance.