Does networking make you break out in a cold sweat? You're not alone. Discover a fresh perspective on networking that could transform your experience from anxiety-inducing to empowering. Let's delve into strategies that can make networking less daunting and more rewarding.
Social anxiety affects young people the most
More than a third of respondents ages 16 to 29 met the threshold criteria for Social Anxiety Disorder (SAD)
- Symptoms include intense fear of interacting or talking to strangers, being judged by others, humiliating yourself, or catastrophizing
- Root causes and symptoms vary from person to person, but there are tools that can help you reframe your mindset and begin to build confidence in this area
Fuel up properly
Take supplements or eating vitamin D and magnesium-rich foods several days in advance of an event to help buffer stress.
- Snacking on two Brazil nuts before an event can help with this as they contain selenium, a mineral that can help combat anxiety and depression.
Step outside your role
Remind yourself that you’re more than your job title
- This can help you ease into conversations without narrowly defining who you are or what interests you
- Try reframing the event: You’re here to make connections that benefit someone you know, find out who’s hiring, etc.
Visualize how things will unfold
Our brains often don’t know the difference between imagination and reality.
- To avoid catastrophizing in anticipation of the event, Albers said to focus on what is versus what is not happening right now
- Name four objects in your immediate surroundings to bring yourself back to the present moment
Lower the stakes
Try to identify events that feel like they’d be less stressful for you
- Events focused on a particular person or group remove you from the center of attention and reduce the need for you to be “on” the whole time
- Be an audience member
- Find your people
- Embrace the 10-minute rule
- Remember that others are likely in the same boat
Write a script
Create prompts for what you would like to discuss or share at the networking event
- Practice saying your script aloud in front of a mirror
- If you’re networking outside of your native language, practice a few phrases that can be repeated to everybody at the event
