Struggling with small talk or dreading social events? Read on for six ways cannabis can help with social anxiety, in order to make mingling feel a lot less daunting—and maybe even fun.
For some people, parties and other social gatherings are akin to a trip to the dentist. You know it’s good for you, and you push yourself to go, but you can’t wait until it’s over. If this sounds like you, and the thought of mingling and making small talk triggers unease, cannabis may be able to help. Keep reading for seven ways to work it into your pre-game or party plans, to help make the outing a little more bearable (or dare we say enjoyable!).
1. Eases pre-event jitters
Many people find that a small dose of cannabis before heading out can help quiet racing thoughts and soften the anticipatory nerves that often come with social situations. It can create a sense of calm and help you feel more present and grounded when walking into a crowd. Just do yourself a favor and plan backwards from the moment you enter the party—time your cannabis use so you’re feeling good by the time you arrive.
2. Low doses of THC may help to relieve anxiety
THC (the main psychoactive component in cannabis—but you already knew that) can have anxiety-reducing effects when taken in low doses. Research from 2017, out of the University of Illinois at Chicago and the University of Chicago, concluded that around 7.5 mg of THC helped study participants feel less anxious in simulated public speaking situations (which could be likened to the nerves that come with group settings!). The key is moderation—higher doses can lead to overstimulation or paranoia, especially in unfamiliar or crowded environments.
3. CBD can promote calmness
Cannabidiol (you know it as CBD) doesn’t produce a high, but it does have calming properties. Several studies suggest that high doses of CBD can significantly reduce anxiety in stressful settings. It may be especially useful for those who want to stay clear-headed while taking the edge off social tension. Many users describe feeling more emotionally balanced and less reactive, making social situations feel more manageable.
4. Enhances social interaction for some
Cannabis can increase feelings of empathy, openness and curiosity—traits that naturally encourage better conversation and connection (the key things most people are hoping to achieve by going to a party or other event). Some cannabis strains may also enhance your sense of humor, helping you to loosen up and settle in for a few hours.
5. Can help you stay in the moment
Cannabis can help with social anxiety by heightening sensory awareness and stopping your mind from going a mile a minute, making it easier to stay present. That mindfulness effect can be grounding during overstimulating events like parties, festivals or concerts, helping you focus on the people and experiences right in front of you.
6. Potential to improve social responsiveness
Emerging research indicates that cannabis, particularly CBD, may improve social responsiveness. A 2025 study from the University of São Paulo found that CBD extract improved social responsiveness, reduced disruptive behaviors and lessened anxiety in children and adolescents with autism spectrum disorder. While these findings are in a different demographic, they suggest that CBD can help with social anxiety by in enhancing social interactions and reducing anxiety.
