When people talk about cannabis and anxiety, most mention the effects of THC and CBD. But there’s more to it than just these two cannabinoids. Terpenes, the aromatic compounds found in cannabis, also play a crucial role in regulating anxiety and mood.

If you’ve ever noticed that some types of cannabis make you super relaxed, while others make you feel jumpy or worried, terpenes could be the reason. So, do terpenes cause anxiety or help with it? The answer is a bit complicated.

Not just a pretty smell

Think of terpenes like a mood ring for cannabis. They can give you hints about what kind of high you’ll get. Most terpenes in cannabis are either neutral or help with anxiety, but a few can make anxiety worse, especially if you’re sensitive or use a lot.

If you're not familiar with terpenes, they are natural compounds found in plants, including cannabis. They are responsible for the unique aromas and flavours of different strains of cannabis. This is why some strains smell like citrus, while others have a more earthy or skunky scent.

A study from Johns Hopkins University showed that terpenes do more than give cannabis its smell and flavour; they actively modify cannabis's effects on our minds and bodies. The researchers looked at limonene, a common terpene in cannabis, which is also found in citrus fruits.

In the study, people who took THC with limonene felt less anxious and less paranoid than those who took THC alone. The best results came from a mix of 30mg THC and 15mg limonene, which greatly reduced the anxiety caused by THC.

Terpenes that help ease anxiety

Some terpenes found in cannabis don’t just add pleasant scents and flavours, they can help ease anxiety and promote relaxation.

Limonene: The smell of lemons and oranges is often associated with a refreshing feeling, and that may be due to the terpene limonene. It’s also found in many cannabis strains and is known for its uplifting, mood-boosting effects. Recent studies show that limonene can decrease anxiety and paranoia caused by THC. It can also help with stress, depression, and insomnia.

Linalool: Linalool is another terpene commonly found in cannabis as well as lavender. Known for its calming, floral aroma, linalool is prized for its anti-anxiety and relaxing effects. It’s also been used to treat symptoms of depression and PTSD.

Myrcene: One of the most common terpenes in cannabis, myrcene is also found in hops, thyme, and mango. It is known for its strong, relaxing and muscle-soothing effects, which can help with both physical tension and anxiety. Myrcene is also known for causing a “couch-lock” feeling, so don't expect to be very productive after consuming a myrcene-rich strain.

Caryophyllene: What sets caryophyllene apart from other terpenes is its unique ability to interact with the body's endocannabinoid system, specifically the CB2 receptors, which are responsible for controlling pain and inflammation. This terpene also promotes deep relaxation, making it a great aid for stress and anxiety relief.

Pinene: Found in pine trees and other coniferous plants, pinene is known for its fresh, piney scent. While pinene can increase alertness, in small to moderate amounts, it may also help reduce anxiety and enhance mental clarity.

Terpenes that can spike anxiety

Some terpenes can actually make anxiety worse, especially for those who are sensitive to them. Here are a few to avoid if you are prone to anxiety:

Limonene: Limonene usually has a calming and mood-boosting effect, but when consumed in large amounts, it can sometimes be too stimulating. Some people, especially those sensitive to anxiety, might feel jittery or nervous after using strains with very high limonene content. 

Terpinolene: Commonly found in sativa strains, terpinolene is known for its fresh, herbal scent. It is often linked to more stimulating and energizing effects, which can be too much for people who are sensitive to anxiety. Many users report that strains high in terpinolene can actually make feelings of anxiety worse instead of better.

Pinene: While small to moderate amounts of pinene can help with alertness and even relaxation, taking too much can have the opposite effect. High doses of pinene may cause racing thoughts or make it hard to calm down, which can be uncomfortable for people prone to anxiety.

Ocimene: That sweet, herbal, woody scent of ocimene can be enticing, but it's important to use this strain in moderation. While it is usually present in small amounts, some people find that strains containing ocimene can make them feel overstimulated or overly alert.

The future of terpenes

As research continues to unfold on how terpenes and our bodies work together, it's becoming increasingly clear that these compounds can make or break our experience with cannabis. The Johns Hopkins study on limonene represents just the beginning of what promises to be a shift in how we approach cannabis for anxiety management. Understanding how cannabinoids, terpenes and our biological systems work together is key to unlocking the full potential of cannabis.