When you find yourself with an overly spicy dish, there are several simple ways to tone down the heat and make it more enjoyable. Here are six effective methods:

1. Add dairy products: Dairy products like milk, yogurt, or sour cream can help neutralize the spiciness. For example, you can add a dollop of yogurt to a spicy curry or mix in some sour cream to a fiery chili. The casein protein in dairy helps to break down the capsaicin, the compound responsible for the heat.
2. Squeeze some citrus: The acidity in citrus fruits like lemon or lime can help counterbalance the heat. Squeeze some fresh lemon juice or add a splash of lime to your dish. The tanginess will help cut through the spiciness and provide a refreshing flavor.
3. Sweeten it up: Adding a sweet ingredient can help balance out the heat. You can try adding a spoonful of honey, maple syrup, or brown sugar to your dish. The sweetness will help counteract the spiciness and provide a pleasant contrast of flavors.
4. Introduce some starch: Starchy ingredients like rice, bread, or potatoes can help absorb the heat. Serve your spicy dish with a side of plain cooked rice or bread to help mellow out the spiciness. The starch will help dilute the heat and provide a more balanced taste.
5. Use coconut milk: If you're dealing with a spicy curry or sauce, adding coconut milk can help tame the heat. The creamy texture and natural sweetness of coconut milk will help mellow down the spiciness and provide a rich and flavorful base.
6. Remove the seeds and membranes: If you're preparing a dish with spicy peppers, removing the seeds and membranes can significantly reduce the heat. These parts contain most of the capsaicin, so by removing them, you can make the dish less spicy without compromising the flavor.

Remember, when adjusting the heat level of a dish, it's always better to start with a small amount of the chosen ingredient and gradually add more as needed. This way, you can achieve the desired balance without overpowering the other flavors.

References:

• Serious Eats - How to Cool Down Spicy Food
• Bon Appétit - 6 Ways to Cool Down Spicy Food