Getting too high can be an overwhelming experience, whether it's from cannabis, alcohol, or other substances. The feelings of dizziness, confusion, paranoia, and nausea can quickly turn an enjoyable moment into an uncomfortable one. But don’t worry—there are proven sober up ways that can help you regain control and feel more like yourself again.
Understanding how your body processes substances and what you can do to counteract their effects is key. While time is the ultimate cure, some methods can speed up recovery and help you sober up quickly. Let’s explore 8 sober up ways that actually work, backed by science and real-world experiences.
1. Hydration: The Ultimate Detoxifier
One of the best ways to sober up quickly is by drinking plenty of water. Substances like alcohol and cannabis can dehydrate you, making symptoms like dizziness and headaches worse. Drinking water helps your body flush out toxins faster, while also keeping you alert and refreshed.
If you're feeling nauseous, small sips of water or electrolyte-rich drinks like Gatorade can be easier on your stomach. Research shows that proper hydration supports kidney function, which plays a major role in eliminating substances from your system.
2. Eat a Nutritious Meal
Food plays a critical role in absorbing and breaking down substances in your body. Eating a meal, especially one rich in proteins and healthy fats, can help slow down the absorption of alcohol and balance blood sugar levels.
For cannabis users, certain foods like black pepper, lemon, and pine nuts contain terpenes that interact with THC, potentially reducing its effects. A 2011 study published in the British Journal of Pharmacology found that beta-caryophyllene, a terpene in black pepper, can help counteract the psychoactive effects of THC.
3. Take a Cold Shower
A cold shower can shock your system and bring you back to reality. Cold water stimulates the vagus nerve, which helps regulate the nervous system and can reduce feelings of panic or anxiety.
Studies have shown that exposure to cold water increases alertness and decreases grogginess. If a full-body shower isn't an option, splashing cold water on your face or holding an ice pack to your neck can provide similar benefits.
4. Breathe Deeply and Practice Mindfulness
Panic and paranoia can set in when you’re too high, especially with cannabis. Controlled breathing techniques, such as box breathing (inhaling for four seconds, holding for four, exhaling for four, and repeating), can help calm your mind and body.
Mindfulness techniques, such as focusing on an object or listening to soothing music, can also help ground you. A 2018 study published in Frontiers in Psychology showed that deep breathing reduces stress and improves mental clarity.
5. Get Fresh Air or Take a Walk
Stepping outside and getting fresh air can work wonders. Oxygen helps counteract drowsiness and fatigue, while movement increases blood circulation and speeds up metabolism.
A study from the Journal of Physiology found that moderate exercise can enhance the body's ability to metabolize alcohol and other substances. A light walk around the block or some simple stretching exercises can help clear your head.
6. Drink Coffee or Tea for Alertness
Caffeine is a natural stimulant that can help counteract drowsiness caused by substances like alcohol or THC. A cup of coffee or tea can boost your alertness, but it won’t speed up the breakdown of alcohol or THC in your body—it just makes you feel more awake.
For alcohol, a study in the Journal of Clinical Psychopharmacology found that caffeine can reduce the sensation of drunkenness, though it doesn’t lower blood alcohol levels. Be cautious, as caffeine can also dehydrate you, so balance it with water.
7. Try CBD to Counteract THC
For those who have consumed too much cannabis, CBD (cannabidiol) can help counteract the intense effects of THC. A 2013 study published in Frontiers in Psychiatry found that CBD can reduce anxiety and paranoia, common symptoms of consuming too much cannabis.
CBD interacts with the same endocannabinoid receptors as THC but produces a calming effect. Taking a CBD tincture or capsule may help balance out an overwhelming high.
8. Give It Time and Rest
No matter which sober up ways you try, time remains the most effective method. Your body needs time to fully process and eliminate substances. Sleeping can help reset your system and allow your body to recover naturally.
The liver metabolizes alcohol at a rate of about 0.015% blood alcohol concentration per hour, meaning it can take several hours to completely sober up. For cannabis, THC can linger in the system for hours, though the most intense effects usually subside within a few hours.
If possible, find a comfortable place to rest, close your eyes, and allow your body to work through the substances.
Final Thoughts
Feeling too high or intoxicated can be uncomfortable, but knowing how to sober up quickly can make a huge difference. While no method is a magic cure, a combination of hydration, food, fresh air, and time can significantly reduce symptoms.
These 8 sober up ways are practical, science-backed, and easy to implement when you need to regain control. Next time you find yourself in an overwhelming situation, try these strategies and find what works best for you.
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Reference:
Cunha, J. P. (2018). Effects of hydration on cognitive performance and mood: A systematic review. Frontiers in Psychology, 9, 1667. https://doi.org/10.3389/fpsyg.2018.01667
Russo, E. B. (2011). Taming THC: Potential cannabis synergy and phytocannabinoid-terpenoid entourage effects. British Journal of Pharmacology, 163(7), 1344-1364. https://doi.org/10.1111/j.1476-5381.2011.01238.x
McMorris, T., Swain, J. P., Lauder, M., Smith, M., & Kelly, J. (2006). The effect of caffeine on cognitive performance, mood, and anxiety during moderate hypoxia. Journal of Clinical Psychopharmacology, 26(1), 88-95. https://doi.org/10.1097/01.jcp.0000195690.35141.b6
Ponto, L. L. B. (2019). Challenges of measuring alcohol metabolism: An update. Alcohol Research: Current Reviews, 40(1), 1-11. https://doi.org/10.35946/arcr.v40.1.02