How to Survive Networking Events When You Have Social Anxiety

Introduction

Networking events are supposed to open doors — to opportunities, collaborations, friendships, and sometimes even careers. But if you live with social anxiety, the mere thought of walking into a crowded room filled with strangers might feel overwhelming. Sweaty palms, racing thoughts, the fear of awkward silence — it’s no wonder many people avoid these situations altogether.

Yet, networking is an essential skill. The good news? You can survive networking events with confidence — and even begin to enjoy them — by using practical strategies, grounding techniques, and gradual exposure.

This article dives deep into how to prepare, manage your nerves, and recover afterward so networking becomes less of a nightmare and more of an opportunity.

Looking for online therapy for people with Social Anxiety? Click Here.

🌱 Understanding Social Anxiety in Networking Settings

Social anxiety isn’t just “shyness.” It’s a persistent fear of judgment, rejection, or embarrassment that can show up in everyday conversations, presentations, or professional meetups.

At networking events, triggers often include:

  • Walking into a room alone
  • Introducing yourself to strangers
  • Starting and maintaining conversations
  • Worrying about being boring or awkward
  • Feeling judged for your appearance, voice, or behavior

The first step to surviving these events is acknowledging your anxiety rather than fighting it. When you recognize that your brain is on high alert for social threat, you can use strategies to calm your nervous system and shift focus outward.

🧘 Preparing Your Mind and Body Before the Event

Success at a networking event starts before you even walk in the door. Building a pre-event routine helps signal safety to your brain.

Practice Breathwork

Breathing is one of the fastest ways to regulate your autonomic nervous system. Before the event, try:

  • Box Breathing (4-4-4-4): Inhale for 4, hold for 4, exhale for 4, hold for 4.
  • Physiological Sighs: Two short inhales, one long exhale. Scientifically shown to calm the body.

These techniques lower cortisol, reduce racing thoughts, and prepare you to feel grounded.

Want to try Breathwork? Click Here.

Take Supportive Supplements

Certain natural supplements can calm your nervous system and reduce anticipatory anxiety:

Magnesium Glycinate – supports muscle relaxation and sleep quality.

L-theanine (from green tea) – promotes calm alertness without sedation.

Ashwagandha – an adaptogen that reduces stress response.

Omega-3 fatty acids – shown to support brain and mood balance.

⚠️ Always consult a doctor before starting supplements, especially if you take medication.

Looking for supplements for people with Social Anxiety? Click here.

Create a Networking “Toolkit”

Have a few ready-to-go tools:

Conversation starters (e.g., “What brought you here today?”).

An exit line if you need space (“It was great chatting, I’m going to grab some water”).

Grounding strategies like a fidget ring, slow sips of water, or gentle self-talk.

👗 Dress for Comfort and Confidence

Clothing impacts confidence more than we realize. Instead of focusing on being flashy, choose an outfit that:

  • Fits comfortably (so you’re not adjusting or worrying about how you look).
  • Reflects professionalism but feels authentic to you.
  • Gives you a sense of security — maybe a favorite blazer, necklace, or watch that anchors you.

When your body feels comfortable, your mind can focus on conversations instead of discomfort.

🚪 Entering the Event Without Panic

Walking in is often the hardest part. Here’s how to make the entrance less intimidating:

Arrive early: Fewer people make the room easier to navigate.

Approach a group of 2 (not 5+): Dyads are often more open to newcomers.

Head to the refreshment table: It gives you something to do with your hands.

Smile and make brief eye contact: Nonverbal warmth opens doors before words.

💬 Conversation Starters That Actually Work

One of the biggest fears in networking is, “What do I say?” Luckily, you don’t need perfect lines. You just need curiosity.

Here are simple openers:

  • “Hi, I don’t think we’ve met yet. I’m [Your Name].”
  • “How did you hear about this event?”
  • “What do you do when you’re not working?”
  • “What’s been the highlight of your week so far?”

👉 Tip: People love talking about themselves. Asking open-ended questions takes pressure off you and keeps the dialogue flowing.

🧘 Staying Grounded During Conversations

Even after starting strong, anxiety might creep in. Use these in-the-moment strategies:

  • Slow breathing: Quietly inhale through your nose, exhale through your mouth.
  • Shift attention outward: Focus on the speaker’s words, tone, or body language instead of your inner critic.
  • Positive micro-affirmations: Silently say, “I belong here” or “I don’t have to be perfect.”
  • Anchor object: Touch a pen, bracelet, or glass to ground yourself.

🧴 Using Body Language as a Secret Weapon

Body language often speaks louder than words. Confident posture reduces how anxious you appear — and even makes you feel calmer.

  • Stand tall with relaxed shoulders.
  • Keep your hands visible (not clenched in pockets).
  • Nod and smile occasionally to show engagement.
  • Avoid crossing arms — it can look defensive.

Adopting an “open stance” creates an energy of approachability.

🧠 Reframing Anxiety as Excitement

Interestingly, the physiological signs of anxiety (racing heart, sweaty palms) are almost identical to excitement.

Instead of thinking:

  • “I’m so nervous.”

Try telling yourself:

  • “My body is giving me energy for this moment.”

This cognitive reframe can trick your brain into associating symptoms with positive anticipation.

🍵 Mid-Event Self-Care

Networking doesn’t have to be a non-stop performance. Give yourself mini breaks:

  • Step outside for fresh air.
  • Sip water slowly.
  • Visit the restroom just to breathe and reset.
  • Text yourself affirmations like, “One conversation at a time.”

Remember, even extroverts take breaks.

🛋️ After the Event: Recovery Is Key

Once it’s over, your body might feel exhausted. Here’s how to recharge and reflect:

Journaling: Write down what went well and one small win.

Gentle movement: Stretching or yoga helps release nervous tension.

Calming supplements or tea: Chamomile, lavender tea, or magnesium can help wind down.

Therapy reflection: If you work with a therapist, review your progress and plan for next time.

🧑 The Role of Therapy in Networking Confidence

If networking anxiety feels unmanageable, therapy can help you build resilience:

CBT (Cognitive Behavioral Therapy): Helps challenge negative thoughts and practice exposure.

ACT (Acceptance and Commitment Therapy): Encourages acceptance of discomfort while pursuing values.

Group therapy: Practicing small talk in safe spaces.

Working with a therapist provides structured, gradual exposure so networking doesn’t feel like diving into the deep end.

Looking for online therapy for people with Social Anxiety? Click Here.

🌿 Supplements That May Help

While not a cure, some supplements support your nervous system and stress response:

L-theanine – relaxation without drowsiness

Magnesium – muscle relaxation and stress reduction

Ashwagandha – lowers cortisol

Omega-3s – supports mood regulation

Probiotics – part of the gut-brain axis influencing mood

They work best alongside lifestyle and therapy, not as a replacement.

Looking for supplements for people with Social Anxiety? Click here.

🌬️ Breathwork as a Lifeline

Breath is always available — and it’s free. At events, you can discreetly use breath to calm your nerves.

  • Box Breathing before introducing yourself.
  • Coherent Breathing (5 in, 5 out) during lulls in conversation.
  • Physiological Sigh before entering the room.

Your breath signals safety to your body, reminding your nervous system that you’re not under threat.

🌟 Final Thoughts: Networking Without the Pressure

Surviving networking events with social anxiety doesn’t mean becoming the loudest person in the room. It means:

  • Preparing your body and mind beforehand.
  • Using breathwork and supplements to stay calm.
  • Leaning on therapy for long-term growth.
  • Celebrating small wins, like starting one conversation.

Remember: connection is about quality, not quantity. Even one meaningful conversation can make the entire event worth it.

You don’t need to be the most confident person there. You just need to show up, be authentic, and take it one step at a time.

📚 References

Hofmann, S. G., & Smits, J. A. (2008). Cognitive-behavioral therapy for adult anxiety disorders: A meta-analysis of randomized placebo-controlled trials. Journal of Clinical Psychiatry.

Steimer, T. (2002). The biology of fear- and anxiety-related behaviors. Dialogues in Clinical Neuroscience.

Pal, R. et al. (2004). Slow breathing and stress reduction. Journal of Alternative and Complementary Medicine.

Lopresti, A. L., et al. (2019). The effects of ashwagandha supplementation on stress and anxiety. Medicine (Baltimore).

Grosso, G. et al. (2014). Omega-3 fatty acids and depression: Scientific evidence and biological mechanisms. Oxidative Medicine and Cellular Longevity.

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