Will pot soothe my feelings of depression and anxiety?

Dear Reader,  

You're not alone in feeling exhausted by anxiety and depression or in trying to find ways to feel something different by using a substance. Cannabis (also known as pot) is a complex plant with potential benefits and risks—especially when it comes to your mind. Read on to get into the highs, lows, and everything in between to understand how cannabis could impact your anxiety and depression.  

Can the use of cannabis products treat anxiety and depression? 

In short, maybe. There’s mixed scientific evidence to demonstrate whether cannabis use can treat anxiety and depression. Some studies show that many participants self-reported an improvement in their anxiety and depression symptoms and an overall positive impact on quality of life after using cannabis. Though effects often vary based on the individual. In other studies, cannabis was found to increase feelings of anxiety and paranoia, specifically those products with high-THC and when it was used long-term.  

Do cannabis products cause panic attacks?  

It’s possible that they can, and THC plays a key role in this association. Research shows a potential link between THC and increased anxiety levels. Cannabis products with a higher THC content may have a greater risk of inducing panic attacks. However, this may be counteracted by having a higher CBD content in the product.  

How can you mitigate anxiety and panic attacks that come from using cannabis products?  

If you choose to try using cannabis and since you don’t know how it will affect you, it may be helpful to start with low doses of THC and CBD. Starting slowly can help you to understand your own tolerance. There are also some practices that may help to minimize the risk of having a panic attack including:  

• Moderating your THC intake. Seeking out cannabis that’s higher in CBD and lower in THC may help to deliver a more calming experience.  
• Smoking rather than eating. While the risk to your lungs increases, you may consider smoking instead of ingesting an edible because an edible takes longer to metabolize and can prolong highs and induce greater anxiety symptoms.  
• Curating your environment. A calm environment you’re comfortable and familiar with might reduce the risk of anxiety creeping up. Surrounding yourself with a responsible support system you trust may also be calming and can provide help if you need it.   
• Taking note of other things you’re putting in your body. Eat a balanced meal before your session as this can slow the absorption of cannabis compounds into your system and lead to a slower high. Stay hydrated before you begin and while using cannabis as it can cause dry mouth. 

If you do use marijuana and begin to feel anxiety or panic, consider trying the following tips to get some immediate relief:  

• Grounding – Engage in activities to anchor you to the present. Try the 5-4-3-2-1 or body awareness techniques. 
• Light exercise – Short walks can release endorphins and alleviate anxiety symptoms.
• Breathing – Deep, controlled breaths can increase calmness and reduce hyperventilation induced by anxiety.  

List adapted from Heal Behavioral Health   

What are other alternatives to treating anxiety and depression that’s not medication? 

Medication may not be first on your list of strategies to manage your anxiety and depression, but there are other options you may consider. Psychotherapy is a highly effective treatment method for anxiety and depression. Cognitive Behavioral Therapy (CBT), is the most common. CBT focuses on understanding the connection between a person’s thoughts, emotions, and behaviors, and ultimately helps you learn how to shift away from anxious patterns.  

Other alternatives include: 

• Art and creative therapies, like painting, music, clay work, or drama, to relieve stress.
• Complementary therapies, like aromatherapy, acupuncture, or massage to ease anxiety.
• Peer support, like anonymous online message boards, in-person or virtual sessions, and therapist-facilitated groups to ease loneliness and find support. 
• Physical activity, like aerobic exercise, increases endorphins and improves mood.
• Diet and nutrition, focus on reducing caffeine and alcohol use as these are linked to increased anxiety and depression.
• Mindfulness techniques, like deep breathing, progressive muscle relaxation, and self-care activities.  

List adapted from MedicalNewsToday 

When should you contact a health care provider? 

If you feel your anxiety and depression are affecting your daily life, sleep quality, and personal relationships, consider reaching out to a health care provider. They can help provide tailored treatments (if necessary) and determine whether cannabis use may be a good fit for your medical history and behavioral health intentions.  

It’s important to note that there’s a risk of addiction associated with cannabis use. If you decide to try cannabis products to soothe your anxiety and depression, do so with caution and take it slowly. Buy products from reputable sources or certified dispensaries to avoid any unintentional consequences that may come with purchasing fake products or those that are laced or combined with undesired ingredients. 

Best of luck!