How to come down from a high fast: what to do and what to avoid

Article reviewed in October 2026.

Quick answer: if you have got too high, stop consuming, go somewhere quiet and well ventilated, drink water, eat something and breathe slowly. The feeling is unpleasant but it passes: with a joint, the strong effect usually lasts between 1 and 3 hours. There is no trick that gets rid of it in 5 minutes, but these steps help you cope better:

Stop: do not smoke or eat any more cannabis.
Change location: find a quiet place with low light and fresh air, and sit or lie down.
Hydrate and eat something: water or juice and something light with sugar or carbohydrates.
Breathe: breathe in for 4 seconds, hold for 4 and breathe out over 6. Repeat several times.
Distract yourself: calm music, a series you already know or talking to someone you trust.
Rest: if you can, sleep; when you wake up the effect will have worn off a lot.

Sometimes, after consuming cannabis, the effect can feel too strong or uncomfortable, and you look for a way to ease it. Don't worry: here you'll find the best ways to come down from a high. From simple tricks like drinking cold water to breathing techniques, each option is designed to help you reduce the intensity of the effect and get your calm back little by little.

What to do to lower the smoke?

If you're wondering how to get rid of a high, there are several strategies that will help you reduce the side effects. You can try cold water, fresh air and other simple things that many people find helpful. Below we go through some of the best tricks.

Drink cold water: Does it work to reduce the effect?

One of the simplest and most effective methods is to drink cold water. A glass of cool water hydrates your body and this can help reduce the feeling of dryness in your mouth and eyes. What’s more, cold water has a refreshing effect that will help you feel more alert and less affected by the effects of cannabis.

Tip: Keep a glass of water beside you while you consume cannabis so you can stay hydrated throughout.

Try a cold shower to alleviate the effects of cannabis

If you have the chance, a cold shower can be an excellent way to come down from a high. Cold water helps to wake up the nervous system and clear your head; it doesn't remove THC, but it gives you back a sense of control and balance. This is especially useful when you feel a little overwhelmed by the effect of cannabis.

Does black pepper help to lower the smoke?

Curiously, one of the lesser-known tricks is to smell or chew black pepper. It contains terpenes, and some people claim it can help reduce the intensity of the effect. If you have some black pepper to hand, you can either smell it or combine it with lemon to boost its effect. Pepper with lemon is a very popular home remedy, although there is no solid evidence that it works.

Squeeze a lemon: Trick to reduce the THC effect

Like pepper, lemon is also known to help bring down a high. This citrus fruit contains limonene, a terpene that is said to have a calming effect, although it hasn't been shown to counteract THC. Simply squeeze a lemon and drink the juice or add it to water to smooth out the experience.

Take a breath of fresh air to calm the psychoactive effect.

Stepping out for some fresh air can help lift your mood and calm your nerves. Fresh air also helps you reduce feelings of dizziness or confusion, which sometimes happen after consuming cannabis. If you can go for a short walk, even better, as movement will help you release endorphins and feel better.

Breathe deeply to stay calm

When the high feels intense, one of the most effective methods is to breathe deeply. Practise long, slow breaths to give your body back a sense of control and calm. This is particularly useful when you feel anxious or restless because of the effect of cannabis, as it helps to steady your heart rate.

How to perform effective deep breathing:

Inhale through your nose for a count of 4.
Hold the air for 4 seconds.
Exhale slowly through the mouth in 6 seconds.
Repeat 4-5 times until you feel more relaxed.

Have a cup of coffee to take the edge off the smoke.

Some people find that drinking a cup of coffee can help counteract the effect of THC and make them feel more focused. Caffeine acts as a stimulant that can reduce the feeling of lethargy or heaviness that sometimes comes with cannabis use. However, it’s important not to overdo the coffee, as too much caffeine can increase anxiety in some people.

Entourage effect: What is it and how can it help you?

The so-called entourage effect refers to how the different cannabinoids and terpenes in cannabis interact to modify the overall effect. When you consume cannabis, these compounds work together and can intensify or soften the experience. You can learn more about this effect in our article Discover what cannabinoids are, which explains the importance of terpenes and their role in cannabis.

For those looking for a more moderate experience, it’s advisable to choose strains with more CBD, as this cannabinoid can reduce side effects and balance out THC. If you want to better understand the differences between the two, we recommend reading THC and CBD: Know the Differences.

Additional tips for cannabis side effects

For those who want to be prepared in case they feel a very strong effect, here are some additional tips:

Always keep water nearby: Hydration is key.
Avoid enclosed spaces: Go out for some fresh air whenever possible.
Control your cannabis consumption: Try different types of cannabis, as explained in Types of Cannabis: Indica and Sativa, to find the one that best suits your needs.

How to get rid of the effect of weed or a joint

In Spain people usually talk about «bajar la fumada» or «el colocón», while in Latin America it's common to say «quitar el efecto de la mota». Whatever you call it, the situation is the same and so are the steps: stop consuming, find a quiet, well-ventilated place, drink water, eat something light and breathe slowly. If it was a joint, the worst usually passes within one to three hours; with edibles it can last much longer, as you'll see in the table below.

How long does it take to smoke it?

It depends on how you've consumed it, the amount, and your tolerance. As a rough guide (our guide to cannabis formats explains each one):

Format	Starts to kick in	Usual duration
Smoked (joint or pipe)	Within a few minutes; peaks at around 30 minutes	Between 1 and 3 hours
Extracts (wax, dabs, concentrates)	Within a few minutes	Similar to smoking, but more intense
Edibles	Between 30 minutes and 2 hours	From 4 to 8 hours or more

With edibles it's easy to overdo it if you don't wait long enough, and extracts are much more intense because their THC concentration is higher.

How to reduce the effects of wax and other extracts

With concentrates, the high sets in more quickly and is more intense, but the steps are the same: stop using, sit somewhere quiet, drink some water and breathe slowly. The peak of the high is usually short-lived and the sensation gradually subsides. If you have no experience with extracts, always start with very small amounts.

What to eat and drink to come down from a high

Water or soft drinks: they combat dry mouth and help you feel better.
Something sweet or carb-rich: a juice, some fruit or a few biscuits help if you feel dizzy or low.
A light meal: better than having an empty stomach.

It is often claimed that black pepper or lemon reduce the effect. There are some theories about their terpenes, but there is no solid evidence that they work.

What to avoid when your blood pressure has risen too high

Alcohol: mixing it with cannabis tends to increase dizziness and nausea.
More cannabis: any extra puff prolongs the bad time.
Lots of coffee or energy drinks: caffeine can increase anxiety and palpitations.
Driving: do not drive or operate machinery until the effect has completely worn off.

When to ask for help

In most cases, the symptoms will go away on their own. Call 112 or go to A&E if you experience chest pain, fainting, convulsions, unstoppable vomiting, severe confusion or difficulty breathing. If a child or a pet has accidentally ingested cannabis, go to A&E (or the vet) without waiting for symptoms to appear.

Frequently Asked Questions

Does having a shower help you come down from a high?

A lukewarm shower or washing your face with cool water won’t remove the THC, but it can help clear your head and calm you down. Avoid very hot showers if you’re feeling light-headed.

Can you get rid of the smell of smoke in 5 minutes?

No. There is no method that can eliminate the effect instantly. What you can do, however, is feel calmer within a few minutes: breathe slowly, drink some water and change your surroundings.

Does CBD help to bring the high down?

Some studies suggest that CBD may mitigate certain effects of THC, but the results are inconclusive. Do not treat this as a guaranteed solution.

Does sleeping wear off the effect?

It’s one of the easiest ways to let it go. If you’re feeling sleepy, lie down somewhere safe and have a rest.

Regain control and lower your smoke in a natural way.

If you ever feel overwhelmed after consuming cannabis, applying these methods can help you come down from the high and regain control. From a glass of cold water to a walk in the open air, each method is a tool to reduce the intensity and stay calm.

Interested in learning more about the cannabis world? Come and get to know Terpy, our cannabis club in the Raval, and connect with other members who are passionate about cannabis.