Understanding Social Anxiety Before an Event

Social anxiety is more than just feeling nervous before a social gathering—it’s an intense fear of being judged, embarrassed, or scrutinized in social situations. This anxiety can make even everyday interactions—like attending a meeting, speaking in a group, or walking into a crowded room—feel overwhelming. According to the National Institute of Mental Health (NIMH), social anxiety disorder affects approximately 7.1% of U.S. adults annually. This makes it one of the most common anxiety disorders in the United States. The condition often begins in the early to mid-teens, with the median age of onset being around 13 years.

For many, this anxiety peaks before an event, creating a cycle of anticipatory worry, overthinking, and avoidance behaviors. The good news? Social anxiety is highly manageable with the right strategies, including preparation, mindset shifts, and natural calming techniques.

What is Social Anxiety?

Social anxiety is a persistent fear of social situations where one may be judged or embarrassed. While it’s normal to feel nervous before a big event, social anxiety becomes problematic when it interferes with daily life—causing excessive worry, physical symptoms, or avoidance.

Social anxiety is highly treatable with cognitive strategies, exposure techniques, and natural calming methods—all of which will be covered in this guide.

Signs of Social Anxiety

Social anxiety can manifest in a variety of emotional, physical, and behavioral symptoms—many of which occur before a social event due to anticipatory anxiety. While some people experience mild nervousness, others may feel overwhelmed to the point of avoidance.

Emotional Symptoms:

• Excessive worry about an upcoming social event.
• Fear of being judged, embarrassed, or saying the wrong thing.
• Overanalyzing past social interactions and predicting negative outcomes.
• Feeling like everyone is watching you (even if they aren’t).

Physical Symptoms:

• Increased heart rate, sweating, or shaky hands.
• Shortness of breath or feeling lightheaded.
• Stomach discomfort, nausea, or muscle tension.
• Blushing, dry mouth, or a lump in the throat before or during interactions.

Behavioral Symptoms:

• Avoiding social events or making excuses not to attend.
• Arriving late or leaving early to minimize interactions.
• Using distractions (e.g., looking at your phone) to avoid eye contact.
• Speaking softly or avoiding talking to limit attention on yourself.

Recognizing these signs is the first step toward overcoming social anxiety. In the next sections, we’ll explore practical strategies to manage and reduce anxiety before an event.

Why Does Social Anxiety Spike Before an Event?

Many people with social anxiety experience heightened distress in the days or hours leading up to an event—a phenomenon known as anticipatory anxiety. This type of anxiety can be just as intense (if not worse) than the event itself, as the brain fixates on worst-case scenarios and potential social mishaps. Here are the reasons why social anxiety spikes before the event:

1. Anticipatory Anxiety – The Fear of What’s to Come

Research indicates that anticipatory anxiety can lead to increased activation in brain regions associated with threat perception, such as the amygdala, resulting in heightened stress responses prior to social events. This heightened activation can contribute to the physical and emotional symptoms experienced during anticipatory anxiety.

• The anticipation of social interactions often feels worse than the actual event.
• The brain magnifies fears, making the event seem scarier than it actually is.
• This leads to over-preparing or avoiding the event altogether.

2. Overthinking & Negative Self-Talk

A study in Psychological Medicine found that people with social anxiety spend more time analyzing potential negative outcomes, which increases their stress levels and reduces their confidence.

• Socially anxious individuals tend to replay past social experiences and worry about how they will be perceived.
• Thoughts like “What if I say something stupid?” or “Everyone will think I’m awkward” create mental distress before the event even starts.
• Overanalyzing leads to mental exhaustion and avoidance behaviors.

3. Fear of Judgment & Rejection

A study published in the Journal of Personality and Social Psychology found that individuals often overestimate the extent to which their actions and appearance are noticed by others, a cognitive bias known as the spotlight effect. This effect can be particularly pronounced in individuals with social anxiety, leading them to feel excessively scrutinized in social situations.

• Many people with social anxiety believe they will be harshly judged if they make a mistake, pause in conversation, or appear nervous.
• This fear often stems from past experiences of social discomfort or perfectionism.
• The “spotlight effect” makes anxious individuals feel like everyone is paying close attention to them, even when they aren’t.

Common Triggers of Social Anxiety

Social anxiety can be triggered by various social situations, especially those that involve judgment, attention, or unfamiliar interactions. These triggers can vary from person to person, but they often activate the brain’s threat system, leading to heightened stress, avoidance behaviors, and physical anxiety symptoms.

1. Large Crowds & Social Gatherings

• Being in a room full of people can make socially anxious individuals feel overwhelmed and self-conscious.
• The fear of standing out or saying the “wrong thing” can lead to avoidance or excessive worry before the event.
• Crowded spaces can feel overstimulating, leading to physical anxiety symptoms like sweating or a racing heart.

2. Public Speaking & Presentations

• One of the most well-known social fears, public speaking can trigger intense anxiety about being judged or making mistakes.
• People with social anxiety may overprepare, excessively rehearse, or completely avoid speaking opportunities.
• The “spotlight effect” makes speakers feel as though every small mistake will be noticed and scrutinized.

3. Meeting New People & Small Talk

• Initiating conversations can feel stressful and unnatural for those with social anxiety.
• Worries about sounding awkward, not knowing what to say, or being judged often lead to avoidance.
• Socially anxious individuals may rely on safety behaviors (e.g., looking at their phone, avoiding eye contact) to feel less exposed.

4. Being the Center of Attention

• Even positive attention (e.g., receiving a compliment, getting a promotion) can feel uncomfortable.
• The fear of being watched or evaluated can cause excessive self-monitoring.
• Some people may even downplay achievements to avoid drawing attention to themselves.

5. Unstructured Social Events (Parties, Networking, Group Settings)

• Events without a clear structure (e.g., networking events, casual parties) can feel overwhelming.
• Not knowing who to talk to or what to say can make socially anxious individuals feel disconnected or out of place.
• Fear of awkward silences or being left alone can contribute to pre-event stress and avoidance behaviors.

While these triggers can feel overwhelming, they can be managed with the right preparation techniques. In the next sections, we’ll explore practical strategies to reduce anxiety before an event—including mental preparation, calming techniques, and confidence-building exercises.

 

---

 

6 Pre-Event Preparation Tips to Avoid Social Anxiety

Preparing before a social event can significantly reduce anxiety and help you feel more in control. One of the most effective mental strategies for easing pre-event nerves is visualization—a technique used by athletes, public speakers, and professionals to mentally rehearse success before a high-pressure situation.

1. Visualize Success

Visualization, also known as mental rehearsal, involves creating a detailed mental picture of yourself successfully navigating a social event. Instead of imagining worst-case scenarios, you focus on positive outcomes—helping to rewire your brain’s response to anxiety-provoking situations. A study in Frontiers in Psychology found that people with social anxiety who practiced positive visualization before social interactions experienced lower anxiety levels and increased confidence compared to those who didn’t.

How Visualization Helps with Social Anxiety Before the Event:

• Reduces anticipatory anxiety – Shifts focus from fear to confidence.
• Activates the brain’s success pathways – Rehearsing positive outcomes makes real-life interactions feel easier.
• Improves self-confidence – By imagining success, you condition your mind to believe in your ability to handle social situations.

How to Practice Visualization Before an Event:

1. Find a Quiet Space – Close your eyes and take a few deep breaths.
   
2. Imagine Walking Into the Event – Picture yourself calm, confident, and engaged.
   
3. Visualize a Positive Interaction – Imagine yourself smiling, speaking naturally, and feeling at ease.
   
4. Engage All Your Senses – Picture the setting, the sounds, and the way you feel in a relaxed and comfortable state.
   
5. Replay the Scene – Run through this scenario several times, reinforcing success and ease.

Pro Tip: If intrusive thoughts appear (“What if I say something awkward?”), reframe them with a positive alternative:

• Instead of “What if they don’t like me?” → Think “What if I make a great connection?”
• Instead of “What if I say something dumb?” → Think “I don’t need to be perfect—I just need to be present.”

By replacing negative “what if” thoughts with a confident, positive mental rehearsal, visualization helps your brain associate social events with success rather than fear. Over time, this practice can reprogram your response to anxiety-provoking situations, making social interactions feel less stressful and more natural.

2. Pre-Event Exposure

One of the most effective ways to reduce social anxiety before an event is through gradual exposure—a psychological technique that involves facing anxiety-provoking situations in small, manageable steps. Instead of avoiding social situations, which reinforces anxiety, pre-event exposure helps desensitize your fear response and build confidence before the actual event.

A study in the Journal of Fluency Disorders found that gradual exposure therapy significantly reduces social anxiety symptoms by helping individuals feel more comfortable in feared situations over time.

How Pre-Event Exposure Helps Reduce Anxiety Before the Event:

• Desensitizes you to anxiety triggers – The more you expose yourself to a feared situation, the less intimidating it becomes.
• Builds social confidence – Practicing in low-pressure settings makes the real event feel easier.
• Trains your brain to handle social situations – Instead of avoidance, you create positive social experiences that boost self-assurance.

How to Practice Pre-Event Exposure to Reduce Anxiety Before the Event:

To reduce anxiety leading up to an event, start with low-stress social interactions and gradually increase exposure intensity.

Step 1: Start Small with Low-Stakes Social Interactions

• Call or voice message a friend instead of texting.
• Strike up a casual conversation with a barista, cashier, or colleague.
• Join a small group chat or online discussion to practice engagement.

Step 2: Simulate the Social Event in a Controlled Setting

• Meet a friend for coffee in a public place before the actual event.
• Attend a smaller version of the event (e.g., a small networking session before a large conference).
• If you’re nervous about public speaking, practice talking in front of a mirror or recording yourself.

Step 3: Increase Exposure as the Event Approaches

• Make small talk with strangers while running errands.
• Enter a group conversation instead of waiting for someone to approach you.
• If possible, visit the event location beforehand to familiarize yourself with the setting.

Pro Tip: If meeting new people makes you nervous, set a goal of speaking to just one new person before gradually expanding your comfort zone.

Instead of waiting until the moment of the event to deal with anxiety, pre-event exposure rewires your brain to see social interactions as safe and manageable. Over time, these small steps add up, making it easier to navigate social situations with confidence.

3. Create a “Game Plan”

One of the biggest challenges for people with social anxiety is the fear of uncertainty—not knowing what to say, how to navigate conversations, or how to gracefully exit interactions. Creating a pre-event “game plan” helps reduce that uncertainty by giving you a mental blueprint for handling social situations with confidence. Several studies found that having a structured plan before a social event significantly reduces anxiety and improves perceived social competence.

Step 1: Prepare a Few Conversation Starters

Instead of worrying about awkward silences, have a few go-to topics ready. Socially confident people don’t rely on perfect words—they rely on engagement.

4 Examples of Easy Conversation Starters:

• Observational Openers: “This place has an amazing setup! Have you been here before?”
• Compliments: “That’s a great jacket! Where did you get it?”
• Situational Icebreakers: “How do you know the host?”
• Topic Expanders: If someone mentions a hobby (“I love hiking”), ask: “That’s awesome! What’s your favorite trail?”

Step 2: Plan a Smooth Exit Strategy

Many people with social anxiety fear getting “stuck” in a conversation and not knowing how to leave gracefully. Having exit strategies prepared reduces this stress.

3 Ways to Exit a Conversation Politely:

• Use a Transition Statement: “It was great chatting with you! I’m going to grab a drink, but I’d love to catch up later.”
• Shift the Focus to Someone Else: “Oh, you should meet my friend Alex—he’s also into photography!”
• Mention a Prior Commitment: “I promised I’d say hi to a few people—let’s chat again soon!”

Step 3: Identify Comfort Measures to Reduce Anxiety

To manage stress during the event, use small, discreet coping techniques to stay grounded and calm.

4 Comfort Measures to Keep Anxiety in Check:

• Hold a drink or small object – Having something in your hands prevents fidgeting.
• Take “reset” breaks – Step outside or go to the restroom for a few deep breaths.
• Use grounding techniques – Try the 5-4-3-2-1 method (name 5 things you see, 4 you can touch, etc.).
• Reframe anxious thoughts – Instead of “I have to be interesting,” think: “I just need to be present.”

Having a game plan for conversations, exits, and anxiety management takes the guesswork out of social situations. Instead of walking into an event feeling unprepared, you’ll have practical strategies to rely on, making interactions feel more natural and less overwhelming.

4. Choose the Right Outfit 

What you wear to a social event can have a significant impact on how you feel about yourself. Dressing in a way that makes you feel confident and comfortable can reduce self-consciousness, minimize anxiety, and help you focus on the social experience rather than worrying about how you look. A study in the Journal of Experimental Social Psychology found that the clothes people wear can influence their confidence levels and cognitive performance, a concept known as “enclothed cognition”.

How Dressing for Confidence Helps Reduce Anxiety Before the Event:

• Shifts focus from self-consciousness to self-assurance – When you feel good in what you’re wearing, you’re less likely to worry about how others perceive you.
• Creates a sense of control – Choosing an outfit you love helps you feel prepared and in charge of your appearance.
• Boosts mood and body language – Research suggests that when you feel confident in your clothing, your posture, gestures, and interactions become more self-assured.

How to Choose the Right Outfit for a Social Event to Reduce Anxiety

1. Pick an Outfit That Aligns with the Event’s Dress Code
   If the event is formal, wear something elevated but comfortable (e.g., well-fitted dress, blazer, dress shirt).
   If the event is casual, opt for an outfit that feels put-together without being overdone.

2. Choose Clothes That Feel Comfortable and Natural to You
   Avoid tight, itchy, or restrictive clothing that makes you feel uneasy.
   If you’re self-conscious about a certain feature, wear styles that make you feel secure.
3. Stick to Colors That Make You Feel Confident
   Studies show that dark and neutral colors (e.g., navy, black, gray) can boost confidence in social settings.
   If you feel energized by bright colors, wearing a pop of color (e.g., blue, red, or green) can make you feel more expressive and outgoing.
   
   
4. Wear Something You’ve Worn Before (If Possible)
   Trying out new outfits for the first time at an event can make you feel uncertain about how they look or fit.
   Stick to clothing you’ve worn before and felt great in, so there’s no second-guessing.

Your outfit isn’t just about appearance—it’s about how it makes you feel. When you choose clothing that enhances confidence, fits well, and aligns with your personality, you spend less time worrying about how you look and more time engaging in the event.

5. Practice Small Talk Before the Event

One of the biggest fears associated with social anxiety is not knowing what to say or how to keep a conversation going. This often leads to overthinking, awkward silences, or avoidance of social interactions altogether. The best way to combat this is through practice—specifically, role-playing and rehearsing small talk before the event.

Research indicates that role-playing and rehearsal techniques can be effective in reducing social anxiety. For instance, a study published in Psychiatry Research found that role-playing social situations helped individuals with social anxiety disorder improve their social skills and reduce anxiety. Additionally, a study in the Behaviour Research and Therapy demonstrated that role reversal—a form of role-playing where individuals act out social situations from another person’s perspective—can effectively reduce negative self-beliefs associated with social anxiety. These findings suggest that practicing conversations in low-pressure settings can enhance conversational confidence and decrease anxiety in real-life social interactions.

How Practicing Small Talk Reduces Social Anxiety

• Increases comfort with conversation flow – The more you practice, the more natural conversations will feel.
• Prepares you for real-life social situations – Rehearsing common interactions helps you avoid feeling caught off guard.
• Boosts confidence and reduces fear of awkward silences – Knowing what to say eliminates hesitation.

How to Practice Small Talk Before an Event to Reduce Anxiety

1. Role-Play with a Trusted Friend or Family Member
   Have them play the role of a new acquaintance and start a conversation.
   Practice responding to common questions (e.g., “So what do you do?” or “How do you know the host?”).
   Ask for constructive feedback on your tone, pacing, and body language.

2. Rehearse Conversations in Front of a Mirror or by Recording Yourself
   Stand in front of a mirror and practice introducing yourself.
   Record yourself and play it back to identify areas for improvement.
   Focus on maintaining eye contact, smiling, and speaking with confidence.
3. Prepare a List of Go-To Conversation Starters
   Situational Icebreakers: “This place has such a great atmosphere. Have you been here before?”
   Observation-Based Openers: “That’s a great jacket! Where did you get it?”
   Common Interest Questions: “What do you love to do in your free time?”

The key to reducing social anxiety is preparation. By practicing small talk before an event, you’ll feel less pressured in the moment, have go-to responses ready, and feel more in control of social interactions. Over time, this pre-event rehearsal will translate into real-world confidence.

 

---

 

5 Calming Techniques to Use Before the Event to Avoid Social Anxiety

Feeling nervous before a social event is normal, but if anxiety becomes overwhelming, it can interfere with your ability to enjoy and engage. Using calming techniques before the event can reduce physical symptoms of anxiety, regulate your breathing, and shift your mindset to help you feel more in control.

1. Breathing Exercises for Instant Calm

Controlled breathing is one of the fastest ways to calm your nervous system and reduce pre-event jitters. Two of the most effective techniques are box breathing and diaphragmatic breathing.

A study published in Frontiers in Psychology found that practicing structured breathing exercises, such as box breathing, before anxiety-inducing events can significantly reduce stress levels and enhance emotional regulation. Participants who engaged in these relaxation techniques reported feeling more confident and less anxious during subsequent stress-inducing tasks compared to those who did not practice these techniques.

Box Breathing (4-4-4-4 Method)

This Navy SEAL technique slows the heart rate and activates the parasympathetic nervous system, which reduces stress.

How to Do It:

1. Inhale through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale slowly through your mouth for 4 seconds.
4. Hold for 4 seconds, then repeat 5–10 times.

Diaphragmatic Breathing (Belly Breathing)

Many people with anxiety breathe shallowly, which can increase stress levels. Diaphragmatic breathing helps slow breathing and relaxes the body.

A publication from Harvard Health highlights that practicing slow, deep breathing for just a few minutes daily can lower blood pressure by reducing the first number in a reading (systolic blood pressure). This technique is effective in managing stress and promoting relaxation

How to Do It:

1. Place one hand on your chest and one on your belly.
2. Inhale deeply through your nose, making sure your belly rises while your chest stays still.
3. Exhale slowly through your mouth.
4. Repeat for 2–5 minutes until you feel more relaxed.

2. Progressive Muscle Relaxation (PMR) – Releasing Tension in the Body

Anxiety creates muscle tension, which can make you feel physically on edge. Progressive Muscle Relaxation (PMR) systematically releases this tension, helping your body feel more at ease before a social event. 

For instance, a study published in Evidence-Based Complementary and Alternative Medicine found that PMR, along with deep breathing and guided imagery, effectively promotes psychological and physiological states of relaxation. Participants who practiced these techniques reported significant reductions in anxiety levels and improvements in overall well-being.

How to Do PMR:

1. Sit or lie down in a quiet place.
2. Start with your feet: Tense the muscles for 5 seconds, then release.
3. Move up to your calves, thighs, stomach, shoulders, and jaw, tensing and relaxing each area.
4. Take deep breaths as you relax each muscle group.

3. Mindfulness & Grounding Techniques

When social anxiety makes your mind race with worst-case scenarios, grounding techniques can shift your focus to the present moment and reduce anxious thoughts. 

The 5-4-3-2-1 Grounding Method

This technique uses your senses to anchor you in reality instead of spiraling into anxiety.

How to Do It:

1. Name 5 things you can see (e.g., a book, a lamp, the sky).
2. Name 4 things you can touch (e.g., your shirt, a table, your hair).
3. Name 3 things you can hear (e.g., birds chirping, background music).
4. Name 2 things you can smell (or recall a favorite scent). 
5. Name 1 thing you can taste (e.g., a sip of tea or gum).

Body Scanning Meditation

Anxiety often creates muscle tension, making you feel physically uncomfortable. Body scanning meditation helps you identify and release tension before an event, promoting relaxation. A study in Mindfulness found that body scanning meditation significantly reduces stress and improves emotional regulation in individuals with social anxiety.

How to Do It:

1. Sit in a comfortable position and close your eyes.
2. Take a few deep breaths and focus on your body.
3. Start at the top of your head, slowly scanning down to your feet.
4. Notice areas of tension (e.g., tight shoulders, clenched jaw) and consciously relax them.

The “Name & Let Go” Technique

If your mind is racing with anxious thoughts before an event, this technique helps detach from negative thinking. A study in Cognitive Therapy and Research found that detaching from anxious thoughts through mindfulness techniques reduces anticipatory anxiety and overthinking.

How to Do It:

1. When an anxious thought arises (“What if I embarrass myself?”), acknowledge it.
2. Say to yourself: “I notice I am feeling anxious about this event.”
3. Visualize the thought as a cloud floating away or a leaf drifting down a river.
4. Shift your focus back to the present moment.

The Butterfly Hug 

This technique, used in trauma therapy, activates the body’s relaxation response and is especially useful for calming pre-event nerves.

How to Do It:

1. Cross your arms over your chest.
2. Rest your hands on your shoulders.
3. Gently tap each shoulder alternately, like butterfly wings.
4. Breathe deeply and continue for 1-2 minutes until you feel calmer.

The “Soles of the Feet” Technique

When pre-event nerves spike, focusing on your feet can anchor you in the present.

For instance, a study published in Behaviour Research and Therapy found that interventions targeting self-focused attention can alleviate social anxiety symptoms. By concentrating on external physical sensations, individuals may divert attention from internal anxious thoughts, thereby reducing social anxiety.

How to Do It:

1. Stand or sit and bring awareness to the soles of your feet.
2. Notice the pressure, texture, or temperature beneath them.
3. Slowly shift your weight from one foot to the other.
4. If walking, focus on the sensation of each step as your foot touches the ground.

Object Focus Grounding

If you feel overwhelmed before an event, holding and focusing on an object can provide a sense of control and stability.

How to Do It:

1. Hold a small object (e.g., a ring, a smooth stone, a bracelet).
2. Notice its texture, weight, temperature, and shape.
3. Run your fingers over it slowly and mindfully.
4. Allow yourself to focus completely on the object’s physical details.

4. Using Positive Affirmations & Self-Talk – Reframing Anxious Thoughts

Social anxiety is fueled by negative self-talk, such as “I’ll say something stupid” or “People will judge me”. Replacing these thoughts with positive affirmations can reframe anxiety into confidence. A study published in Mindfulness found that self-affirmations significantly reduce social anxiety by reshaping negative self-perceptions.

How to Use Affirmations Before an Event to Reduce Anxiety:

• Instead of “I’ll embarrass myself,” say “I am capable and prepared.”
• Instead of “People will think I’m awkward,” say “People enjoy my company.”
• Instead of “I don’t belong here,” say “I deserve to take up space.”

5. The Power of Music & Scent to Regulate Emotions

Your senses have a direct impact on your emotions, and music and scent can serve as powerful tools for calming social anxiety before an event.

Using Music to Regulate Anxiety

Listening to soothing or upbeat music before a social event can shift your emotional state from anxious to relaxed. A study in Frontiers in Psychology found that listening to calming music before a stressful event significantly lowers anxiety and heart rate.

Pre-Event Music Strategies to Reduce Anxiety:

• Play instrumental or lo-fi music to relax before heading out.
• Choose upbeat songs that make you feel positive and confident.
• Use noise-canceling headphones for sensory overload relief.

Using Scent for Emotional Regulation

Certain essential oils and scents activate the brain’s relaxation response. For example, a study published in Evidence-Based Complementary and Alternative Medicine found that inhaling lavender essential oil can significantly reduce anxiety levels. The review analyzed 11 clinical trials involving 972 participants and concluded that lavender oil inhalation is a safe and effective intervention for treating various types of anxiety.

Pre-Event Scent Strategies to Reduce Anxiety:

• Inhale lavender or chamomile essential oil before leaving.
• Apply a familiar, calming scent to feel more at ease.
• Use peppermint oil for an instant refreshing boost.

By using breathing exercises, muscle relaxation, mindfulness, affirmations, and sensory tools, you can take control of pre-event anxiety and enter social situations with a calmer, more confident mindset.

 

---

 

Natural Remedies & Supplements for Pre-Event Anxiety

For those looking to manage social anxiety before an event without medication, natural remedies and supplements can provide effective calming effects while supporting overall well-being. Scientific research has shown that certain nutrients, herbs, and adaptogens can help regulate stress responses, promote relaxation, and reduce pre-event nervousness.

Magnesium & L-Theanine – Natural Supplements That Help Reduce Stress

Magnesium is essential for nervous system regulation and has been shown to reduce stress, muscle tension, and anxiety symptoms. Low magnesium levels are linked to increased excitability of the nervous system, making pre-event jitters worse. A research in Nutrients found that magnesium supplementation may help reduce anxiety symptoms, particularly in individuals with pre-existing anxiety disorders.

How to use: Take 200-400 mg of magnesium per day (magnesium glycinate is best for relaxation).

L-Theanine (found in green tea) is an amino acid that promotes relaxation without drowsiness. It reduces heart rate, lowers stress hormone levels, and promotes a calm, focused state — perfect for pre-event anxiety. A study in Nutritional Neuroscience found that L-theanine supplementation improved stress resilience and reduced anxiety symptoms in individuals facing high-pressure situations.

How to use: Take 100-200 mg of L-theanine 30-60 minutes before an event.

Herbal Remedies for Calming Effects Before the Event

Certain herbs have anxiolytic (anxiety-reducing) properties that help calm the nervous system before a stressful event.

Chamomile – Known for its mild sedative properties, chamomile reduces cortisol levels and promotes relaxation. You can drink chamomile tea or take 500 mg of chamomile extract before an event.

Passionflower – Increases gamma-aminobutyric acid (GABA) levels in the brain, which helps calm nervous system hyperactivity. You can take 250-500 mg of passionflower (capsule or tincture) 30 minutes before the event.

Ashwagandha – An adaptogenic herb that lowers cortisol, reduces stress, and promotes a sense of calm. You can take 300-600 mg of ashwagandha daily for long-term anxiety reduction.

Adaptogens for Anxiety Relief Before the Event

Adaptogens are herbs that help the body adapt to stress by balancing cortisol and adrenaline levels.

Rhodiola Rosea – Helps increase energy, reduce fatigue, and improve focus under stress. You can take take 200-400 mg of Rhodiola Rosea in the morning.

Holy Basil (Tulsi) – A natural stress regulator that reduces cortisol spikes before anxiety-inducing situations. You can drink holy basil tea or take 300 mg of holy basil extract for stress reduction.

Nutrition Before an Event to Reduce Anxiety

Your diet and hydration levels directly impact your mood, energy, and stress response. Eating balanced meals and staying hydrated before an event helps regulate blood sugar, neurotransmitter function, and overall nervous system stability, making it easier to manage anxiety. Various researches indicates a strong link between blood sugar levels and anxiety. Symptoms of low blood sugar, such as shakiness, rapid heartbeat, and sweating, can mirror those of anxiety and may exacerbate anxious feelings. Maintaining stable blood sugar through balanced meals is crucial for managing anxiety, especially before stressful events

Best Foods for Anxiety Relief Before the Event:

• High-protein meals (lean meats, eggs, beans) for stable energy and focus.
• Omega-3 rich foods (salmon, walnuts, flaxseeds) to reduce inflammation and anxiety.
• Complex carbs (quinoa, brown rice, sweet potatoes) to stabilize mood.
• Magnesium-rich foods (spinach, almonds, dark chocolate) – Supports nervous system relaxation and stress regulation.

What to Avoid Before an Event:

• Skipping meals – Can cause blood sugar crashes and worsen anxiety.
• Excess sugar or processed foods – Can trigger energy crashes and mood swings.

Hydration for Anxiety Management Before the Event

Dehydration can contribute to anxiety symptoms by increasing heart rate, dizziness, and irritability—which can worsen pre-event nervousness.

A study published in the British Journal of Nutrition found that even mild dehydration, defined as approximately 1.5% loss in normal water volume, can impair mood, increase anxiety, and decrease concentration. The research indicated that participants experienced adverse changes in vigilance and working memory, as well as increased tension, anxiety, and fatigue when mildly dehydrated.

How to Stay Hydrated Before an Event:

• Drink at least 8-12 oz of water 30-60 minutes before an event.
• Avoid excess caffeine, energy drinks, and sugary sodas, as they can cause dehydration and increase jitteriness.
• Electrolyte-rich beverages (coconut water, herbal tea) can be beneficial if you’ve been sweating or drinking caffeine.

Avoid Caffeine & Alcohol Before Social Events

Caffeine

While it provides energy, it can also increase heart rate, jitters, and anxious thoughts.

A study published in the Journal of Psychopharmacology examined the relationship between caffeine consumption and self-assessed stress, anxiety, and depression. The findings suggest that high caffeine intake is associated with increased levels of stress and anxiety. Individuals prone to anxiety disorders, including social anxiety disorder, may experience heightened symptoms with excessive caffeine consumption. Therefore, it is advisable for those with social anxiety to monitor and potentially limit their caffeine intake to manage anxiety symptoms effectively, specifically before an importnat event.

Tip: Stick to low-caffeine alternatives like green tea (L-theanine balances the caffeine effect).

Alcohol

While it temporarily relaxes nerves, it can increase rebound anxiety after its effects wear off.

Research indicates that while alcohol may temporarily reduce anxiety due to its sedative effects, it can lead to increased anxiety levels once its effects wear off. This rebound anxiety can impair social performance and exacerbate anticipatory anxiety in future social situations. Therefore, it’s advisable to limit or avoid alcohol consumption before social events to prevent these adverse effects.

By supporting the body with the right nutrients, herbal remedies, and hydration, you can naturally reduce anxiety before an event without relying on medication.

 

---

 

Final Thoughts from Wellness Road Psychology

Social anxiety before an event can feel overwhelming, but with the right strategies, mindset shifts, and natural support, you can take control of your anxiety and show up with confidence. Whether it’s breathing exercises, cognitive reframing, mindful grounding, or natural supplements, preparation is key to feeling more at ease in social situations.

At Wellness Road Psychology, we believe in holistic, research-backed approaches to managing anxiety—without relying on medication. Our therapists specialize in helping individuals develop coping strategies, reframe negative thoughts, and build confidence in social settings. If social anxiety is affecting your life, we’re here to provide personalized support to help you feel more in control.

Ready to overcome social anxiety with expert guidance? Book a Session with Wellness Road Psychology today to take the first step toward anxiety-free social interactions.