Networking can be even more challenging for people who have anxiety disorders. It’s important to note that there are several types of anxiety disorders, including generalized anxiety disorder, panic disorder, and social anxiety disorder. According to The National Institute of Mental Health, social anxiety disorder ‘‘is characterized by persistent fear of one or more social or performance situations in which the person is exposed to unfamiliar people or to possible scrutiny by others. The individual fears that he or she will act in a way (or show anxiety symptoms) that will be embarrassing and humiliating.” This definition originated from The Diagnostic and Statistical Manual of Mental Disorders, also known as the DSM-5.
If you have social anxiety you may feel self-conscious when networking and interacting with people in general. Self-doubt, nervousness, fear— these are just a few feelings that may come up for those with social anxiety. Know that professionals who have social anxiety can absolutely thrive in their careers. While it may be scary at first, networking when you have social anxiety is possible. I’ve come up with a list of tips for networking when you have social anxiety. Check it out below.
Have Self-Compassion
This is the most important part of networking when you have social anxiety. Make sure to give yourself grace for what you may perceive to be social slip-ups. For example, you may have forgotten what you were saying mid-sentence because you were nervous. You might have seemed rude or distant because you were afraid to socialize. You could have been so inside your head that you didn’t remember an influential person’s name or title.
Regardless of any perceived mistakes you’ve made, it’s crucial that you remind yourself that you are only human and that no one is perfect. The less pressure you put on yourself the better you will perform in professional settings.
Try Deep Breathing
Have you tried deep breathing and grounding techniques before and during networking opportunities? If you’re at a table with a group of people at a networking event, focus your attention on your body and wiggle your toes (keep your shoes on). Practice pausing rather than blurting things out or interrupting people because you are nervous. If you feel overwhelmed, head to the restroom to take some deep breaths.
Look around the bathroom and notice what you see. Are there paintings? Is there one that stands out to you most? If so, why does that painting stand out? This grounding exercise, where you list everything you can see around you, keeps your mind focused on the present. Networking can come with pressure to impress potential mentors and colleagues.
In many professional sectors people will repeatedly see familiar faces at networking events and conferences. Try to think about the present, not anything you feel you messed up in previous interactions. Stay grounded by focusing on the present moment, not what you did or said at previous events.
Practice Positive Self-Talk
Positive self-talk may be more powerful than you think. If you have social anxiety and struggle with introducing yourself to people out of fear of rejection, consider writing positive affirmations on your bathroom mirror at home. Write things like “I am confident, I am brave, and I am talented.” Repeat those words in your head as you enter a room full of people you intend to network with.
Repeating mantras can completely shift your attitude prior to, during, and even after networking. Remember that while you may feel self-conscious when networking with social anxiety, you may already have the tools to succeed in your career if you have been persistent. So, keep finding mentors. Keep learning from people on LinkedIn. Never forget that you are worth being seen and heard in your professional life and beyond.