Over the years, cannabis has earned a reputation as an effective stress reliever for busy-minded people.

Among other positive impacts, research shows that cannabis is quickly becoming the substance of choice among Gen Zs, hinting that younger generations might be choosing pot over alcohol in social settings.

Now that we’re finally escaping the age of prohibition, research about the plant is evolving, and so is its therapeutic understanding.

Social anxiety goes beyond occasional nervousness—it’s an intense fear of social interactions and the worry of being judged or embarrassed.

Everyday activities, like small talk or meeting new people, can feel overwhelming. This anxiety can show up both mentally and physically, making it hard to relax in social settings.

Common Symptoms of Social Anxiety:

• Racing thoughts or overthinking conversations
• Avoiding social events or interactions
• Sweating or shaking in social situations
• Increased heart rate or pounding heart
• Feeling nauseous or lightheaded
• Trouble speaking or finding words
• Fear of being judged or embarrassed
• Avoiding eye contact
• Muscle tension or discomfort
• Feeling mentally drained after social interactions

According to a study published in the journal of Depression and Anxiety, having a social anxiety disorder (SAD) leaves patients more susceptible to “marijuana-related problems,” a finding that was confirmed in a later 2019 study, where those diagnosed with those diagnosed with SAD were much more likely to abuse substances like tobacco or cannabis than those without one.

Cannabis might offer relief from social anxiety, but it’s not a one-size-fits-all solution.

Studies show that low doses of THC can help ease anxiety by promoting relaxation and reducing stress. However, higher doses of THC may have the opposite effect, increasing anxiety and making social situations even more overwhelming.

On the other hand, CBD shows promise as a reliable anxiety reliever. It tends to reduce anxiety at any dose without the risk of triggering anxious feelings, making it a potentially more reliable option for those prone to anxiety.

How much cannabis you use and the type of strain can significantly determine whether or not weed will help ease your social anxiety.

Stick to low-THC strains or those with a higher CBD content if you’re looking to ease social anxiety without the risk of unwanted side effects.

The type of weed strain you choose can make a huge difference in how you feel socially.

Sativa-dominant strains are often associated with uplifting and energizing effects, which can help spark conversations, boost creativity, and make socializing feel easier. These strains are ideal for daytime events or gatherings where you need to stay alert and engaged.

The double-edged sword is that sativas can sometimes cause racing thoughts or increased anxiety and paranoia, especially the ones of the Haze variety.

Indica-dominant strains, on the other hand, tend to provide more calming, body-focused effects. These are great if you need help relaxing before a social setting or want to unwind at a more laid-back event. Indicas may ease nervousness and promote relaxation, but they can also make you feel sleepy or sluggish, which might not be ideal for high-energy interactions.

The bottom line? If you need to stay sharp and social, go for a sativa or sativa-leaning hybrid. If you’re looking to unwind and take the edge off, an indica or indica-dominant strain may be the better fit.

Below are a mix of the best sativa, indica, and hybrid cannabis strains for social anxiety.

This strain isn’t found on any other list of strains for social anxiety.

The reason is simple. This is an Indica-dominant strain known to provide extremely strong relaxing effects and, in many cases, sleepiness. You can sense there is a but, right?

Well, when consumed in low doses of no more than 2mg or 3mg, Sugar Black Rose enhances social performance and provides a feeling of happiness mixed with a satisfying state of relaxation that many of us may find useful in times of social anxiety.

A friendly tip, if you have an important event, this is not the time to try this strain for the first time.

This is a Sativa-dominant hybrid strain that puts the emphasis on creativity. When smoking Jack Herer, you’ll more than likely feel like striking up a conversation and cracking a joke or two.

Jack Herer doesn’t tend to stick around too much, especially among experienced cannabis users. Jack Herer is known for being a strain that keeps you present and talkative. If you lack experience when it comes to THC, it won’t hurt to start small and see where Jack takes you.

Frisian Dew is an almost 50/50 hybrid that doesn’t have a very high THC content.

Frisian Dew is quite valuable during social situations because it allows you to be present but, at the same time, gives you a hint of creativity that can be useful for coming up with interesting questions to keep conversations going.

Conversations that go south tend to get boring in an instant, but Frisian Dew keeps you interested, and given the splurge of creativity, it could help you turn the conversation around. Because it balances the Sativa with its Indica side, Frisian Dew is a safe bet.

As a curious cannabis fact: This strain has an average THC between THC 16 and 17% and is moderately potent. It’s advised to test it out beforehand and establish your level of tolerance.

ACDC is a hybrid strain with 16% CBD preferred by people looking to relieve stress, anxiety, and pain without feeling stoned.

ACDC is a perfect strain for those social events where you want to be in your best mood without feeling like you’re on mars. Its THC concentration is between 2% and 6%, so you’ll feel more of the relaxation that CBD provides with a slight touch of THC.

This strain will be your companion for social gatherings that aren’t formal, where you still need to be at your best but chill. It tends to provide a strong sense of calm and inner peace. Which honestly sounds like something you want to experience in stressful social situations.

Charlotte’s Web is one of the best high-CBD cannabis strains currently known. Its CBD content is around 17%, while the THC content is a teenie 0.3%.

This Sativa strain is used to treat many medical conditions and disorders. It has been found to be quite beneficial in managing anxiety and tense moods.

If you are a person with high anxiety, a little bit of Charlotte’s Web will help bring down racing thoughts while relaxing the body and mind.

Critical Cure is an Indica-dominant hybrid. This strain offers a steady and smooth high to put you in a relaxed and chill mood.

For those who suffer from anxiety and are a bit worried about the effects of cannabis, Critical Cure is a good starting point, as it’s quite balanced, and its effects are not overwhelming.

Critical Cure seems to be a great ally in decreasing the speed of a restless mind and controlling anxious impulses, making it a perfect strain for those who suffer from SAD but need something that’s not too overpowering.

White Fire OG is a double-edged sword that should be used with caution regarding anxiety.

In small doses, it will be a lifesaver that will rescue you from drowning in a nervous breakdown, but if you use too much, it will sink your ship.

Its THC content is quite high, reaching up to 28%. When consumed in adequate doses, White Fire OG will provide mental clarity while the user feels full of focus and purpose.

This strain is also known to ease worries and give users an extra boost of energy, which is much needed when suffering from social anxiety.

If social situations have you feeling on edge, Watermelon Zkittlez might just become your new go-to. Known for its calming, mood-boosting effects, this hybrid strain eases anxiety by wrapping you in a relaxing body high without the heavy couch-lock.

Its balanced blend of fruity terpenes like myrcene and limonene promotes both relaxation and elevated euphoria, making it easier to unwind and feel more at ease around others.

Moonwlker offers Full Spectrum Hemp Watermelon Zkittles Gummies that do the strain justice. Each gummy is infused with 25mg CBD and 5mg Delta-9 THC per gummy. Expect a clear-headed, well-rounded experience that nips stress an anxiety in the bud.

Prepare for fewer racing thoughts and smoother conversations that feel easy to navigate with Blueberry Diesel.

With just the right mix of relaxation from Blueberry and a mental boost from Sour Diesel, this strain helps you stay present and engaged. There might be a bit of haziness that sticks around after smoking, but it’s short-lived.

We’re huge fans of the Botany Farms’ Blueberry Diesel flower. 

They use a unique cold-press process to infuse their premium flower with a frozen Delta-8 THC distillate. This process prevents globs of distillate from forming, which keeps the smoke smooth and flavors intact. Our batch had 33.2% total cannabinoids, with 16.9% Delta-8 THC, 13.1% CBD, and less than 0.3% THC.