Social events can be exciting, but for those with social anxiety, they may feel overwhelming or intimidating. Whether it’s a holiday gathering, work function, or casual meetup, here are actionable tips to help manage social anxiety and enjoy your time with others.

1. Prepare Ahead of Time

Preparation can reduce uncertainty and ease anxiety.

  • Plan your outfit and ensure it’s comfortable and suitable for the event.
  • Research the venue, the guest list, or the event schedule to know what to expect.
  • Practice small talk by thinking of a few topics or questions to ask others.

2. Focus on What You Can Control

Anxiety often stems from feeling out of control, so focus on manageable actions:

  • Arrive early to adjust to the environment before it gets crowded.
  • Stick to your strengths—start conversations with someone familiar or in a smaller group.

3. Use Grounding Techniques

Grounding techniques can help if your anxiety starts to rise:

  • Deep breathing: Inhale for 4 counts, hold for 4 counts, and exhale for 6 counts.
  • Sensory focus: Notice 5 things you see, 4 you hear, 3 you touch, 2 you smell, and 1 you taste.

4. Shift the Spotlight

Anxiety often makes us feel overly self-conscious, but most people are focused on themselves.

  • Practice active listening—show interest in others’ stories or opinions.
  • Remember, you don’t need to entertain; being present is enough.

5. Set Boundaries

It’s okay to set limits to protect your mental health:

  • Take breaks if needed—step outside for fresh air or to text a friend.
  • Plan an exit strategy. Let the host know you might leave early or use a signal to indicate when you’re ready to go.

6. Celebrate Small Wins

Each interaction is progress. Whether it’s a brief chat with someone new or simply attending the event, acknowledge your efforts. Progress is more important than perfection.

7. Seek Professional Support

If social anxiety feels unmanageable, counselling can provide tools to navigate social situations confidently. Therapy approaches like Cognitive Behavioral Therapy (CBT) are especially effective for social anxiety.

By preparing ahead, grounding yourself, and setting boundaries, social events can become less intimidating and even enjoyable. Take it one step at a time, and remember, it’s okay to prioritize your comfort and well-being.

Need more support? Book a free 20-minute consultation with one of our counsellors today to explore strategies that work for you.