A Conversation Guide for the Socially Anxious and Unsure
A seven-step guide to managing social anxiety at parties and other events you want to attend — and enjoy.
How to Manage Social Anxiety at Events
You’ve been invited to a party where you will know practically no one. Now what? You want to go — and will go — but you don’t want social anxiety to taint the experience.
We’ll cut to the chase: Use this quick guide to ease your nerves before and during the event so you can actually enjoy yourself in social settings.
1. Prepare
What actions can you take to make the event go more smoothly?
- Depart before rush hour to avoid additional stress.
- Bring earplugs and/or sunglasses to manage sensory sensitivities.
- Have an exit plan if it gets too crowded.
- Plan to sit next to a familiar face.
- Recharge before the event; have a snack, hydrate, and take a nap if needed.
2. Center Yourself
Just before you enter the event, take a few minutes to gather yourself. Do a mindfulness activity, say an affirming phrase — anything you need to set the stage for pleasant, calm interactions.
Choose to see the event as a learning opportunity and a chance to further chip away at social anxiety. Use the following phrases to inspire positive self-talk and manage rejection sensitive dysphoria throughout:
- “Even if I am anxious now, it will pass.”
- “This is new, but I’m giving it a try.”
- “I am not expecting perfection; I’m in learning mode.”
- “This is an opportunity to possibly make new friends.”
- “I am open to what may and may not happen in this event.”
- “I am doing my best.”
- “Think about how proud you’ll be for showing up.”