When consuming cannabis, some individuals may experience feelings of being overwhelmed or anxious. While cannabis is often associated with relaxation, it can sometimes lead to discomfort or anxiety. This article provides practical ways to regain calm when experiencing such effects.
Understanding Discomfort
Cannabis affects the brain through its psychoactive compound, tetrahydrocannabinol (THC), which interacts with the body’s endocannabinoid system (ECS). The ECS regulates mood, pain, appetite, and memory. When THC enters the brain, it binds to cannabinoid receptors, particularly in areas like the amygdala, involved in fear and anxiety responses. An excess of cannabinoids from THC-rich cannabis can overstimulate the amygdala, potentially leading to fear and anxiety.
This interaction can result in heightened sensory perception, altered thought patterns, and an increased heart rate, which can contribute to paranoia, anxiety, or overstimulation. These effects, combined with individual sensitivity, genetics, and dosage, explain why some people might experience discomfort. Remember that these feelings are often temporary and a direct result of the substance’s effects, not necessarily indicative of a deeper problem.
Immediate Relaxation Strategies
When discomfort arises, several immediate strategies can help restore calm. Deep, controlled breathing exercises are effective, as hyperventilation often accompanies panic and can worsen symptoms like dizziness. The 4-7-8 breathing technique, for instance, involves inhaling quietly through the nose for four seconds, holding the breath for seven seconds, and exhaling forcefully through the mouth with a “whoosh” sound for eight seconds. This rhythmic breathing regulates the nervous system and promotes relaxation.
Staying hydrated by drinking water is beneficial, as it helps counteract dry mouth and can be a simple grounding action. Distraction techniques can shift focus away from anxious thoughts; engaging in calming activities like listening to familiar music or a light-hearted show is helpful. Grounding techniques, like the 5-4-3-2-1 method, focus on your senses by identifying:
- Five things you can see.
- Four things you can touch.
- Three things you can hear.
- Two things you can smell.
- One thing you can taste.
This brings attention to the present moment and away from internal distress.
If safe and appropriate, light physical activity like gentle stretching or a short walk can release endorphins and reduce anxiety. Finally, reminding yourself that the feelings are temporary and will pass is powerful self-reassurance. This cognitive reframing acknowledges the current state without allowing it to overwhelm your perception.
Creating a Calming Environment
The environment where cannabis is consumed influences the experience, often referred to as “set and setting”. A relaxed and familiar space enhances positive effects, while a chaotic setting can exacerbate discomfort. Choosing a safe, comfortable, and quiet room provides security and helps manage anxiety.
Adjusting lighting is another effective step; dimming bright lights and opting for soft, warm illumination creates a soothing atmosphere. Controlling sound is equally important, which might involve turning off loud noises or, conversely, playing calming sounds such as nature sounds, relaxing music, or white noise. Ensuring physical comfort, such as having blankets, pillows, or comfortable clothing, contributes to ease. If possible and desired, having a trusted, calm person nearby provides emotional support and reassurance.
When to Seek Assistance
While most discomfort after cannabis use is temporary, certain symptoms warrant professional or emergency attention. These include extreme paranoia that does not subside, persistent hallucinations, severe chest pain, or significant difficulty breathing.
Other indicators for seeking help are prolonged disorientation, or panic attacks that are overwhelming and do not respond to self-calming strategies. If this occurs, contacting a trusted friend or family member for support is a good first step. If symptoms are severe, such as a racing or irregular heartbeat, loss of consciousness, or severe vomiting, call emergency medical services, like 911. Medical professionals provide care without judgment, and seeking help is responsible.