Terpenes and Anxiety: Which Ones Should I Avoid?

In recent years, terpenes have gained considerable attention for their potential effects on mood and anxiety. Every time you scroll through social sharing platforms like Facebook, Twitter/X, Reddit, LinkedIn, or Pinterest, you'll notice a flood of claims about how certain terpene blends can reduce anxiety or enhance relaxation. But do these claims stand up to scrutiny? And more importantly, which terpenes might actually worsen anxiety and should be avoided?

As a former track day instructor turned motorsport journalist who’s spent over a decade interviewing driver coaches and sports psychologists, I’m deeply familiar with the pitfalls of overpromising quick fixes—whether mental tricks or natural compounds. We need to view terpene effects through a realistic lens grounded in evidence and aligned with practical techniques to manage anxiety effectively.

Understanding the Basics: What Are Terpenes?

Terpenes are aromatic compounds produced by many plants, including cannabis, lavender, pine, and citrus fruits. They’re responsible for the distinctive scents of these plants, and proponents claim they influence our mood and physiological state through various mechanisms.

Releaf.co.uk, a popular UK-based resource on cannabis and natural wellness, often discusses terpene claims. While these discussions can be informative, they sometimes gloss over the significant evidence limits and propensity for consumer hype surrounding these substances.

Terpene Claims Versus Evidence: What's Backed by Science?

Before diving into which terpenes to avoid, it’s critical to grasp the current state of research:

• Limited Human Studies: Most terpene research is preclinical or involves animal models; human evidence is sparse and often anecdotal.
• Complex Interactions: Effects may depend on individual biology, dosage, and context, meaning one person's relief could be another’s discomfort.
• Placebo Effect Potential: Some benefits people attribute to terpenes could reflect expectancy rather than pharmacology.

Government sources such as GOV.UK guidance pages reiterate the caution necessary around unverified wellness claims, urging consumers to rely on proven methods wherever anxiety is a concern.

The Inverted-U Arousal Curve and Your Anxiety “Performance Band”

To understand why some terpenes might spike anxiety, let’s look at the inverted-U arousal curve, a principle from psychology that also applies in high-pressure sports and day-to-day performance. It shows there’s a sweet spot of arousal (or physiological activation) where performance is optimal. Too little arousal leads to sluggishness and disengagement; too much leads to stress and mistakes.

Zone Arousal Level Performance Impact Low Arousal Under-stimulated Inattention, low energy Optimal Arousal Sweet Spot Focused, sharp, calm High Arousal Over-stimulated Anxiety, jittery, mistakes

Some terpenes could push you past the optimal band. For example, those that stimulate your nervous system might lead to elevated heart rate or racing thoughts, increasing anxiety rather than reducing it.

Terpenes to Watch Out For — Which Might Trigger Anxiety?

Here are a few terpene profiles commonly reported to have stimulating or unsettling effects that could exacerbate anxiety, especially in sensitive individuals:

• Pinene: Found in pine and rosemary, pinene has a sharp, refreshing scent. Although it may improve alertness, some users report it can increase tension or agitation in anxious states.
• Limonene: Citrus-like and uplifting, limonene is often marketed as mood-boosting. However, it can sometimes cause heightened alertness that tips into nervous energy.
• Terpinolene: This woody-spicy terpene is less studied but linked to mild stimulating effects and occasional jitteriness.
• Caryophyllene: Generally regarded as calming, but some find it gives a mild psychoactive “edge” that can increase discomfort when already anxious.

Conversely, linalool (lavender scent) and myrcene (earthy, musky tones) are often cited as calming, though evidence is still preliminary and individual reactions vary.

Pre-Session Routine: Managing Working Memory and Anxiety

Anyone who’s been behind the wheel during a track day session or about to tackle a challenging task knows the importance of a solid pre-session routine. When anxiety spikes, it’s often your working memory—your brain’s short-term “scratchpad”—that takes the biggest hit. Too many intrusive, anxious thoughts compete for space, reducing your focus on cues that matter.

Instead of hoping a terpene-based “miracle fix” will calm you instantly, create a routine that:

1. Reduces cognitive load by automating simple tasks (e.g., pre-checked gear, set breathing pattern)
2. Prepares your mind with a short, focused checklist rather than ruminative worries
3. Incorporates external attentional focus (e.g., sensory details, procedural steps) rather than outcome obsession

Extended-Exhale Breathing: A Quick Physiological Shift Technique

One physiologically proven technique to lower anxiety rapidly is extended-exhale breathing. It works because longer exhales activate the parasympathetic public speaking breathing tips nervous system, inducing relaxation. Try this simple method before your session or stressful moment:

1. Inhale slowly through your nose for a count of 4.
2. Exhale slowly through your mouth for a count of 6–8.
3. Repeat for 4-5 cycles, noticing how your heart rate and muscle tension decrease.

This kind of tool gives you direct control over physiological arousal without relying on external substances or unproven terpene claims.

External Process-Focused Attention vs Outcome Focus

Sports psychologists and driver coaches often stress the difference between focusing on the process (what you're doing now) and obsessing over the outcome (what you want to happen). Anxiety tends to spike when you fixate on outcomes like “I must not mess this up” or “I need to be 100% calm now.”

Terpenes or sprays won’t substitute for a mindset shift toward external, process-focused attention—like tuning into the feel of the steering wheel, the rhythm of your breathing, or the sound of your car tyres. That kind of mindfulness anchors you in the moment and keeps you inside your optimal arousal band.

Summary: What Would I Do Before It Starts?

If you’re facing anxiety before a “high-pressure” task or performance, here’s a no-nonsense plan free from hype:

• Avoid overstimulating terpenes like pinene or limonene if you’re sensitive.
• Establish a pre-session routine focused on decluttering working memory to minimise intrusive thoughts.
• Use extended-exhale breathing to bring down your physiological arousal swiftly and measurably.
• Practice external process-focused attention to keep anxiety from spinning out by obsessing over outcomes.
• Be sceptical of terpene claims on social media and consumer sites—most lack robust evidence.

Sharing and Discussion

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References and Further Reading

• GOV.UK Guidance on Cannabis-Derived Products
• Releaf.co.uk
• PubMed Scientific Database

Remember: no terpene or supplement replaces the power of proven techniques grounded in neuroscience and psychology. Manage your anxiety by managing your arousal, attention, and preparation—not chasing unverified wonders.