Social anxiety at festivals? Here are 4 tips to help you deal with it.

Want to go to a festival or event, but the thought of being in a huge crowd already makes you anxious? Do you worry about not being able to leave whenever you want? Dreading the idea of meeting new people? You’re not alone! Around 50% of Dutch people between 25 and 40 experience this too. More and more people are dealing with social anxiety at festivals and events. But how do you manage it?

Social anxiety at festivals

Festivals are the perfect place to let loose after a week of hard work or studying. But for many people, it’s not that simple. Since COVID, more people—especially women—are experiencing social anxiety. This anxiety disorder can make you feel tense in social situations, even when there’s nothing to fear. Events can become overwhelming: you may feel nervous in large crowds, worry about how you come across, or even feel isolated while surrounded by people. So how can you still enjoy that epic festival experience?

Here are 4 tips to help you manage—and even overcome—social anxiety at festivals.

Prepare yourself well

Sounds basic, but it really works. Planning ahead can help you feel more in control and reduce the chances of becoming overwhelmed. Make a rough schedule: which artists do you want to see? What time will you head out? Also, talk to your friends beforehand about how you’re feeling so they can support you if anxiety kicks in. The more open you are, the safer you’ll feel. It’s totally okay to take breaks. Go with someone you trust and feel good around. And if you’re planning on taking drugs and feel nervous about it, get them tested first. (Read more about that in this blog.)

Use breathing techniques

Feel a wave of panic coming on? Try breathing exercises like the 4-7-8 method. These help calm your mind and bring you back into the moment. And don’t forget: it’s 100% okay to step away and take a breather. Find a quiet space to recharge.

Visualize success

It might sound woo-woo, but positive visualization is a powerful tool. Picture yourself calmly walking through the crowd, feeling safe, confident, and enjoying the event. Practicing this ahead of time builds a positive mental association, making things feel more manageable when you’re really there. Try repeating a personal mantra when anxiety hits—like “I’m safe and everything is okay” or “I’ve got this.”

Take it step by step

Start small: go to a smaller event or a more low-key setting. Focusing on smaller-scale festivals allows you to gradually build confidence without being overwhelmed by massive crowds. Think: a party with only one stage, a chill venue, or arriving later so you’re not there all day. Make it easy on yourself—and celebrate the moments that do go well.

With the right prep, breathing techniques, and a positive mindset, you can not only reduce anxiety—you can grow through it. The more you understand and learn to manage your anxiety, the easier it becomes to show up with confidence in any social situation.

Curious about 7 tips to beat the Tuesday dip? Check out this blog!