Cannabis affects everyone differently, and even experienced users might not always get the same results each time. Some days, it can provide the relaxation, mood boost, or appetite stimulation you’re looking for. On other days, especially with strong CBD flower, cannabis might amplify feelings of anxiety or stress rather than easing them.
For some people, cannabis-induced anxiety can become severe enough to mimic a panic attack, which may include:
- Sweating or shaking
- A sudden sense of impending doom
- Racing thoughts or paranoia about others watching or judging
- Rapid heartbeat and difficulty breathing
- Intense fear and even chest tightness or choking sensations
- Upset stomach, dizziness, or chills
- Detachment from reality or feeling disconnected from one’s body
In moments of heightened anxiety, it’s not uncommon to fear you’re losing control or facing a health emergency. Thankfully, while cannabis-induced panic attacks can be incredibly uncomfortable, they’re generally not harmful and often pass on their own within 10 minutes. Here are a few strategies for finding relief during these moments.
Tips to Calm Down During a Panic Attack
1. Remind Yourself You’re Safe
Panic attacks can feel overwhelming, leading many to fear they’re experiencing something severe, like a heart attack or overdose, especially if they haven’t had a panic attack before. Although the fear is real, the threat is not. Remind yourself that the intense feelings will pass, and reassure yourself that you’re not in danger.
While overindulging in cannabis can result in discomfort, it’s not life-threatening, even if it feels distressing. Calmly telling yourself, “This is just a panic attack; I’m safe, and it will pass,” can help you begin to regain control over the situation.
2. Try a Calming Mantra
Sit in a comfortable spot and close your eyes. Take slow, deep breaths and repeat a soothing phrase, such as, “I am safe. This is only temporary. I’ll feel better soon.” Breathe naturally and continue the mantra until the feelings of panic start to lessen.
3. Eat Something Light
Cannabis on an empty stomach can amplify THC’s effects, leading to a more intense experience than expected. Eating a snack can help. A light meal might stabilize the effects of cannabis and bring some relief.
Additionally, some studies suggest that certain terpenes, like limonene (found in lemons), may help balance THC’s impact. If you have a lemon on hand, zest it and add it to a glass of water for a refreshing, calming drink. Black pepper, another terpene-rich food, can also help; chew a couple of peppercorns or take a gentle whiff of ground pepper, being careful not to inhale it deeply.
4. Practice Deep Breathing
Rapid breathing, or hyperventilation, often occurs during panic attacks and can worsen feelings of lightheadedness or tingling sensations. Slowing down your breath can help re-center and calm your mind. If you’re familiar with breathing exercises, try them out. If not, try this simple method:
- Inhale slowly through your mouth for 3 to 4 seconds, feeling your lungs expand.
- Hold the breath for a second or two.
- Exhale slowly for 3 to 4 seconds.
- Repeat until you feel more in control of your breath.
Alternatively, you can try alternate nostril breathing, which can also be calming. With your mouth closed, close one nostril and inhale through the other for 2 to 4 seconds, hold briefly, then exhale. Switch nostrils and repeat until your breathing slows and you feel calmer.
5. Use Grounding Techniques
If you know you’re having a panic attack, grounding techniques can help you stay present and reduce your anxiety.
- Run your hands under cold or warm water. The sensation can bring you back to the moment.
- Touch three objects nearby. Whether it’s a book, a blanket, or your phone, focus on each item’s texture, color, and details.
- Hold a pet if you have one nearby, as physical contact can be comforting.
- Use the 5-4-3-2-1 technique: Identify and name five sounds, four textures, three objects you see, two scents, and one taste around you.
These techniques can help distract you from negative thoughts and remind you that you’re grounded in reality.
6. Try Gentle Movement
A panic attack isn’t the time for intense exercise, but gentle movement may help ease anxiety. Physical activity can redirect your focus from overwhelming sensations and promote the release of endorphins, helping you feel more balanced.
Take a short walk outside or around your home if you don’t feel safe going out. Even simple activities, like light stretching, yoga, or pacing around your living space, can make a difference.
7. Use Aromatherapy
Scents can be a powerful tool for grounding and relaxation. For example, lavender, pine, or lemon balm can have calming effects. If you have essential oils, try a few drops on a cloth to inhale gently. Other ideas include lighting a scented candle, using a favorite lotion, or making a soothing cup of herbal tea.
Avoiding Future Panic Attacks
While panic attacks are typically not harmful, experiencing one can feel daunting. The most reliable way to avoid cannabis-induced anxiety or panic attacks is to choose low-THC products, as THC is often the cause of anxiety-related side effects. Products with a balanced ratio of THC to CBD may also offer a gentler experience.
If you’re trying edibles, remember that they take longer to kick in than other forms. Wait a full two hours to assess effects before consuming more, as consuming more too quickly can lead to an intense high.
The Bottom Line
A cannabis-induced panic attack can be a scary experience, but it’s not life-threatening, and many people find relief using the techniques above. If you’ve found that cannabis often leads to anxiety, consider trying strains or products with higher CBD and lower THC content. Experimenting with different methods and dosages can also help you find what works best to enjoy cannabis in a way that supports, rather than hinders, your mental well-being.
