10 Ways to deal with Social Anxiety at Events
Before the Event: Rehearse for Success
A. Engage in positive self-talk
Now come on, we all have that little voice in our head that always loves to doubt us. But here’s the catch: you can train that voice to be your biggest cheerleader! Try saying at least a few minutes before heading to a party something like, “I’m going to have a good time” or “I have interesting things to share.” It may seem a little ludicrous at first, butI swear it feels so good!
B. Imagine, in detail, how socializing with others will go well
Close your eyes and see yourself at the party, talking easily to other people, laughing and having fun. Think of particular situations, such as meeting someone for the first time or telling a joke. This type of mental practice can provide you with a sense that you are prepared and confident by the time you actually show up to the occasion.
C. Manage expectations for the evening
Remember that you don’t have to be the life of the party or make a dozen new best buddies. Perhaps your goal is just to have one good conversation or stay for an hour. Break down ambitious pursuits in order to relieve some of the weight and serve every possible endeavor in the most pleasurable light.
Show Up With a Nurturing Friend
A. Synchronize arrival times with a trusted friend
Another person in the room makes a big difference. Arrive together so you have a familiar face from the get-go. This will help soothe any of those early jitters, providing you with comfort as you walk into the party.
B) Create a sign for when you need help
Talk over a subtle signal with your friend beforehand, such as tugging your ear or adjusting your glasses. That way, if you’re getting overwhelmed, you can subtly signal to them that you`d like some moral support without making a scene.
C. Schedule regular check-ins during the event
Establish a system by which you check in with your friend periodically. It might be as basic as locking eyes from across a room or bumping into one another at the snack table. These small but regular check-ins keep you feeling grounded and supported throughout the night.
Start Small: One-on-One Conversations
Q. Find people who are easy to talk to
When you see a group of people, find those who may seem friendly, and open to talking. Perhaps she is standing alone or scanning the room. These guys are usually more open to a conversation and can sometimes be a good way into getting out on the social scene.
B. Have some conversation starters
Keep a few go-to questions up your sleeves. Stuff like “How do you know the host?” or “What’s on your plate these days?” can help break the ice. Keep in mind that most people love talking about themselves, so asking questions that give people the opportunity to share is generally appreciated.
C. Practice active listening skills
You’re listening to someone speak, and you’re really listening. You’re nodding, you’re making eye contact, you’re following up. This not only makes the other person feel heard, it also alleviates some of the pressure on you to develop things to say.
Practice Breathing Techniques to Remain Calm
A. Understanding and practicing deep breathing
One easy technique is the 4-7-8 method: inhale for 4 counts, hold for 7 and exhale for 8. This can help calm your heart rate and alleviate anxiety. Hence, practice this at home to use it easily at the party when needed.
B. Snatch quiet moments to meditate in short bursts
If feeling overwhelmed, nothing wrong with a little time out. Terrace in a corner or even the loo for a quick mindfulness break. Shut your eyes, breathe in, and take a minute to reset.
C. Grounding techniques to remain in present
If you start to feel your anxiety level rising, use the 5-4-3-2-1 technique. 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, 1 thing you taste. This allows you to return to the present moment and out of worrying thoughts.
Think Of Others Not Of Yourself
Ask open-ended questions about other peoples’ interests
Most people love discussing what they are most passionate about. Ask questions such as “What do you enjoy doing for fun?” or “What interesting projects have you been working on recently?” This not only keeps the conversation going but also helps move your attention from your own anxieties.
- Offer genuine compliments
Do you notice something you like about another person? Tell them! Perhaps you envy their style or find their chuckle contagious. Making people feel good by sharing sincere compliments is trying to build up positive relationships with others.
- Search for chances to aid or support others
If you notice someone struggling to open a bottle or looking confused, reach out. “By helping others, you can gain confidence and a sense of purpose at the party. Plus, it’s a natural way to begin connecting with others.
Building a Comfort Zone Within a Party
- Finding a less crowded place to escape when necessitated
Find a quiet corner of the room ahead of time, or sit in a less busy area. Having a “safe space” to return to is very reassuring and can help you regain energy when necessary.
- Partake in things that you find relaxing
If the party has a pool table, board games, or even a pet, these can serve as excellent focal points. Doing an activity can relieve some of the pressure of socializing in the traditional sense and give you something to do.
- Go outside for short breaks or to a quiet room
It’s completely alright to get some fresh air or sit somewhere quiet for a few minutes. These short respites can help you recharge and gather your brain before plunging back into the social scene.
Challenge Negative Thoughts
- Identify cognitive distortions
Our brains can create illusions, particularly when it comes to other people. Catch yourself, when you’re having thoughts like “Everyone thinks I’m boring” or “I don’t belong here.” The first step to challenging these is recognizing them for the distortions that they are.
- Counter negative self-talk with accurate self-assessment
When you notice yourself having a negative thought, try replacing it with a more balanced perspective. Instead of “I’m so awkward,” try “I’m doing my best in a challenging situation.” This can really help to shift your perspective over time but it takes practice.
- When you feel anxious, be compassionate with yourself
You know what led to this state of anxiety, they said, and remember: It is OK to feel anxious. Instead of going around punishing yourself for it, be compassionate with yourself. Consider what you might tell a friend who was experiencing the same thing in their own life and offer that same compassion to yourself.
Limit Alcohol Consumption
- Make a pre-arrival drink limit
While you might be prone to relying on alcohol as a way to calm your nerves, in the long-term, it only facilitates more anxiety. Before you go, set a sensible limit — and stick to it.
- Cycle between ‘hard’ and ‘soft’ drinks
If you do drink, try alternating a glass of water or soda with your alcoholic drinks. Doing this helps you take time between passes and stay hydrated.
C Reconsider your relationship with alcohol
Notice how alcohol affects your anxiety. For others, even a few drops of alcohol can heighten anxiety. Understanding how it personally affects you can help inform choices you make at future events.
Participate in Structured Activities
- Play party games / icebreakers
Games can be a wonderful way to engage without the pressure of continuous conversation. And they give you something to concentrate on other than your anxiety. If there’s a game at the time, feel free to take a seat!
- Ask the host if you can help with anything
Offering to help, whether to refill snacks or to organize music, may give you a sense of purpose and something to do with your hands. It’s also an excellent way to interact fairly with other people.
- Participate in group activities of your interest
Find that group talking about a topic you love, or playing a game you love. Having mutual interests often helps conversation to come more naturally and also brings a sense of comfort.
Plan Your Exit Strategy
- Set a decent leave time ahead of time
Doing so can give you a sense of greater control knowing when you intend to walk away. Give yourself permission to leave, too – perhaps you agree not to stay longer than an hour or two. Bringing a finish line into view can help make the whole ordeal feel more bearable.
- Find a polite excuse to leave
Have a simple, polite exit line prepared, like “Thanks for a great evening, I’ve got an early start tomorrow.” When you’re ready to leave, you’re ready to leave, and you should not need to explain it to yourself or feel bad about how long it takes you to be done with it.
- Revisit some positive experiences you had after you left
When you return home, make an effort to focus on the positive elements of the night, even if they are minuscule. Maybe you talked pleasantly or liked the music. Focus on these positive aspects so that you can boost your confidence for the next time you’re out and about socially!
Summary
Seek professional help: When social anxiety affects your daily life, seeking professional help by approaching a therapist can be beneficial. [Every party or gathering is a chance to practice these skills and gain confidence.] Give yourself some grace and celebrate your efforts, however small they may feel. The social interactions become less challenging after getting some experience.
FAQs
How do I say no to a party invite without guilt?
It’s fine to put your well-being first. Be honest but tactful, something along the lines of: “Thank you for the invite, but I won’t be able to come this time.” Keep in mind, you don’t owe anyone a full-fledged explanation.
What can I do if I feel a panic attack coming on at a party?
First, if you can, get somewhere quiet. Notice your breath and practice grounding techniques. If you have a trusted friend over there, brief them on happenings. Also remember that panic attacks, though distressing, are temporary.
How do I build up confidence for the next couple of gatherings?
Take baby steps with low-pressure social occasions, then work your way up. Every small positive experience builds on it. Seek out a support group or find a therapist who specializes in social anxiety.
Can I leave a party early if I’m overwhelmed?
Absolutely! Listen to your body and mind. If you’re overwhelmed, it’s totally fine to thank your host and leave early. Finding a balance when it comes to study life is key; you should always put your health first.
How can I help friends who don’t get my social anxiety?
Either be open about your experiences or do not find the need to share. You might say something like, “I feel a little overwhelmed in large gatherings, but I’m working on coping.” Teach them about social anxiety and tell them how they can help you.
