You smoked to relax — but now you feel trapped in a dream.
The walls look strange. People feel distant. You keep checking the mirror, wondering if you’re still “you.”
If this sounds familiar, you’re not crazy. You may be experiencing derealization — a disorienting, often terrifying sense that the world around you has become unreal, dreamlike, or hollow.
For many trauma survivors or sensitive individuals, cannabis can unexpectedly trigger this dissociative state. And when it happens, it can shake your trust in reality itself.
But there’s good news: derealization is temporary, and there are ways to ground yourself again — gently, safely, and without shame.
Let’s walk through what’s really going on in your brain, what not to do, and what calming, research-backed techniques can help you find your way back to yourself.
What Is Derealization and Why Does Weed Trigger It?
Derealization is a type of dissociation — a defense mechanism your brain uses when it feels overwhelmed or unsafe. You might experience:
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Feeling emotionally numb or detached from the world
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A sense that objects look “off” or unreal
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Time distortion — moments feel too long or too short
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Trouble focusing, remembering, or feeling present
It’s common during anxiety, panic attacks, trauma flashbacks, or after intense cannabis use — especially with high-THC strains, edibles, or concentrates.
Why Weed Can Cause Derealization:
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THC can spike anxiety levels, especially in sensitive users or those with trauma histories. That anxiety can trigger a dissociative response.
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Disrupted serotonin and GABA activity can unbalance the brain’s perception filter.
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Sleep deprivation or emotional overwhelm can make the brain more prone to derealization, especially when weed wears off.
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REM rebound and withdrawal: If you’ve recently quit after long-term use, you may experience derealization as part of weed withdrawal, due to neurochemical recalibration.
According to the Journal of Clinical Psychiatry, cannabis-induced dissociation is more likely in individuals with pre-existing anxiety or trauma-related disorders. You’re not imagining this — it’s a biological and psychological interaction.
What Not to Do When You Feel Unreal
If you’re stuck in a derealization episode, the instinct is often to panic or search frantically for answers online. But some common reactions can actually make the experience worse.
⚠️ Don’t:
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Over-Google or obsess over forums: While research is helpful, reading worst-case stories can deepen the fear spiral.
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Try to “logic your way out of it”: This often backfires, as derealization is not a rational state — it’s emotional and sensory.
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Take more weed (or alcohol) to calm down: This can worsen disconnection or prolong the episode.
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Isolate completely: While rest is good, total withdrawal from grounding environments can amplify the unreality.
♀️ Important: Avoid self-diagnosing permanent disorders or assuming you’re “broken.” Most derealization from cannabis resolves with time and support.
Grounding Techniques That Actually Help
Here’s where the healing begins. These techniques are safe, sober-friendly, and backed by both trauma-informed therapy and neuroscience.
1. 5-4-3-2-1 Sensory Grounding
Use your senses to pull attention out of the fog and back into your body:
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5 things you can see
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4 things you can touch
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3 things you can hear
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2 things you can smell
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1 thing you can taste
Do this slowly and gently. Focus on textures, temperatures, and sounds around you.
Source: Psychology Today — sensory grounding reduces panic and derealization by re-engaging the brain’s orientation system.
2. Vagus Nerve Stimulation
Your vagus nerve helps regulate the nervous system. Stimulating it can pull you out of dissociation.
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Splash cold water on your face
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Hum or chant slowly
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Gently massage your neck or behind the ears
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Do deep belly breathing: inhale for 4, exhale for 8
Harvard Health highlights vagus stimulation as a way to shift from “fight-or-flight” to “rest-and-digest.”
3. Weighted Objects and Physical Anchors
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Sit on the floor or lie under a heavy blanket
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Hold a warm mug or cold stone in your hands
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Use pressure-based grounding (hug yourself or use a weighted wrap)
These tools help reestablish proprioception — your brain’s sense of your body in space — and anchor you to reality.
4. Rhythmic Movement or Repetitive Tasks
Gentle, repetitive motions can reconnect you with your physical form:
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Rocking side to side
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Walking in a circle barefoot
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Drawing simple patterns
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Knitting, drumming, or finger tapping
Think of this as reweaving your nervous system’s rhythm — stitch by stitch.
5. Safe Self-Talk: Affirming What’s True
Use calm, non-negotiable phrases to orient yourself:
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“This is a symptom. It will pass.”
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“I’m not in danger. My body is reacting to something temporary.”
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“I’ve felt this before. I returned before. I will again.”
According to trauma specialist Dr. Arielle Schwartz, consistent “orientation phrases” during dissociation restore cognitive control and reduce panic.
Real-Life Strategies: What to Do in the Next 24 Hours
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Avoid THC for at least 24–72 hours. Give your nervous system a break.
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Hydrate well — dehydration can worsen depersonalization.
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Eat warm, nourishing foods that stabilize blood sugar and calm the gut-brain connection.
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Take a short walk in nature — even 10 minutes in the sun can reset sensory circuits.
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Tell one safe person what you’re feeling — even just saying “I feel disconnected from reality” out loud can reduce shame.
And if you’re quitting weed altogether, remember: this is often part of the healing process, not a sign you’re broken.
♂️ Feeling the fear doesn’t mean you’re stuck. It means your brain is rewiring — and you’re still here to witness it.
When to Seek Professional Help
Derealization caused by cannabis usually resolves in days to weeks. But in some cases, especially if it persists or feels disabling, it’s time to reach out:
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If symptoms last more than 2 weeks without improvement
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If derealization interferes with work, sleep, or relationships
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If you experience depression, suicidal thoughts, or trauma flashbacks
A trauma-informed therapist or somatic practitioner can help guide you through safe reconnection.
Look for therapists who specialize in depersonalization/derealization disorder, trauma, or cannabis withdrawal. Somatic therapy, EMDR, or polyvagal-informed care are especially helpful.
You’re Not Alone — and You’re Not Lost
If cannabis triggered something scary in you — it doesn’t mean you’re broken. It means your nervous system responded in the only way it knew how.
You are still here. Still intact. Still reachable.
This isn’t forever. This isn’t who you are.
This is a moment — and moments can pass.
And the next one can be softer. More grounded. More real.
Explore More Recovery Tools
If you found this post helpful, explore more solution-based support in our Cannabis Anxiety Recovery section.
And if you’re wondering whether to quit for good, or just need a guide through the fog — we’ve got you.
You don’t have to do this alone.