Social events can be a mixed bag. For some neurodivergent people, the idea of attending a gathering-whether it's a party, a work event, or even a family dinner-can lead to feelings of anxiety, overstimulation, or exhaustion. You've likely had moments where the noise, small talk, or even just the presence of so many people made you feel like you needed to retreat. But social events are a part of life, and finding ways to manage them on your terms is key.

Here are some the MindJam team's strategies and we'd LOVE you to share some of your own with our community:

Prepare in Advance 
Preparation can make a big difference. Knowing where the event will be held, who's attending, and what's expected of you can help reduce the unknowns that often trigger anxiety. If possible, try to arrive early, so you have time to get comfortable in the environment before it fills up. You may also find it useful to bring a support person or have a plan to exit early if things get overwhelming.

Set Boundaries 
It's okay to limit your time at events. If small talk drains you, try excusing yourself after a set period or find a quiet space where you can recharge. Sometimes stepping outside for a few minutes of fresh air or focusing on a task, like helping set up or clean up, can help you stay grounded without feeling too pressured to socialise.

Have an Escape Plan 
Even with preparation, sometimes things get too intense. Having a polite way to leave or take a break can save you from unnecessary stress. You don't owe anyone an explanation—whether it's heading to the bathroom, taking a phone call, or just stepping out for a moment, know that it's fine to prioritise your needs.

Bring Comfort Items 
Sometimes, having something familiar on hand can make all the difference. Whether it's a fidget, noise-cancelling earbuds or headphones, or even a comforting aroma like lavender oil, these small tools can help keep your nervous system regulated in the middle of social overload.

Your Presence and Comfort Matters 
Remember, you are entitled to attend social events in a way that works for you. Even if you don't stay long, your presence matters. The important part is showing up for yourself, knowing you can manage your experience, and that you don't have to conform to everyone else's social expectations – no matter what they say!