Holiday gatherings can be magical and also nerve-wracking. Between the crowded calendars, family dynamics, and pressure to be merry, it’s no wonder many of us feel anxious this time of year. If you’re someone who leans on a little cannabis to survive the season, you’re not alone. 

More people are swapping eggnog for edibles or stepping outside to take a puff instead of a shot. But using weed socially is a balancing act. The same plant that can mellow your nerves and help you bond can just as easily send you retreating into your own head if you overdo it. The goal is connection, not dissociation, and getting there means knowing how to dose with intention and how to navigate a room without getting lost in it.

Cannabis is playing a bigger role in holiday gatherings thanks to the rise of the sober-curious movement, which is rising in tandem with wider legalization. Instead of dealing with hangovers and "what did I say last night?" dread, more people are opting for a gentler high that helps them stay present. But even if you’re with your favorite people, getting high in a crowd is a different vibe than getting high solo. Weed changes depending on setting, mindset, and intention. So let’s talk about how to integrate cannabis into holiday celebrations without accidentally zoning yourself out of the party.

Start low. Go slow. Especially if you're at someone else's house, around mixed company, or navigating tricky social dynamics. Low doses of THC can ease anxiety and boost sociability; high doses can do the opposite. Research backs this up. Small amounts of THC may help with stress and connection. Too much, and you risk tipping into withdrawal, overthinking, or getting stuck in your own head. Everyone's tolerance is different. That 5mg gummy you love might be too much for your cousin or your partner’s coworker. Read the room, and read yourself.

Set and setting matter. If you’re already on edge, weed might amplify it. If you’re feeling grounded, a microdose can elevate your mood. Know where you are mentally before you take that hit. And don’t underestimate the power of environment; you know, set and setting. Bright lights, loud voices, or unfamiliar people can be overwhelming when you’re too high. Your goal should be a light, functional high that enhances the energy around you, not pulls you away from it.

Microdose edibles and low-dose vapes are your best bet in social settings. A gummy with a balanced THC:CBD ratio or a strain with calming terpenes like limonene can offer a more clear-headed, approachable high. If you’re prone to anxiety, avoid high-THC products or heavy indicas that might leave you couchlocked or closed off. Flower is easier to titrate, and a one-hitter or vape lets you ease in without going overboard.

Think about timing. If weed makes you talkative and loose, a small dose before the event might get you into a great groove. If it makes you quiet and spacey, wait until later in the night. And if you accidentally overdo it? Step outside. Drink water. Eat something. Breathe. It will pass.

Now, let’s talk etiquette. This is how to be the high holiday guest everyone actually wants around:

• Ask first. Don’t assume the host is cool with weed. Send a text or ask casually if it’s okay to bring something or step outside for a quick smoke. Obviously, if you’ve got edibles, I think you can feel free to do as you need, provided you’re responsibly dosing.

• Bring your own. No one wants to be cornered by the guest who didn’t pack their own. Bring your stash, and maybe a little extra if the vibe is communal.

• Be discreet. Not everyone wants a joint passed at the table. Use smell-proof containers, step outside, and respect people’s space. Vape pens and edibles keep it chill.

• Label your goodies. If you bring infused snacks or drinks, make it obvious. No surprises. Consent matters.

• Don’t crossfade carelessly. Alcohol intensifies THC. If you’re drinking and using weed, pace yourself. This isn’t the night for experiments.

• Know your exit strategy. If you get too high, it’s okay to bounce. Step out for air, lie down, leave early. You don’t owe anyone an explanation beyond “just need a little reset.”

• Own your high. The best way to not feel awkward is to not act awkward. Most people aren’t clocking you like you think. Breathe, sip water, and be in the moment. You’re good.

Cannabis can be a powerful tool for connection when used with intention. It doesn’t have to be a vice. For many of us, it’s a wellness practice. A ritual. A soft landing. When used thoughtfully, it can turn overstimulation into grounded presence. If you’re lighting up at the party this year, let it be in service of ease, warmth, and real connection. That’s the etiquette that matters most.