Networking: Navigating the Anxiety

Networking can feel intimidating, especially if you’re new to it. The anxiety you might feel leading up to a career fair or informational interview can stem from fear of judgment, rejection, or not knowing what to say. The good news is that you can increase your confidence with preparation, practice, and shifting your perspective.

October 10, 2025

Mindset Shifts

Reframe networking

  • Think of networking as building relationships, not trying to impress. The person you’re speaking with is there because they want to support others who are early in their career.
  • You’re not asking for a job—you’re learning, connecting, and growing without putting pressure on where the connection might lead.

Focus on authenticity and curiosity

  • Ask questions that you’re genuinely interested in, listen actively, and learn from the experiences of others.
  • Showing up authentically helps build trust and genuine relationships. Allow your personality to come through.

Progress over perfection

  • Every conversation is practice. Celebrate small wins like saying hello or asking a question and over time, starting these conversations will become easier.

Practical Strategies

Prepare in advance

  • Use these tips to better understand the purpose of networking, ways to prepare, and questions you might ask.

Start small

  • Connect with people you already know or have a connection with—think about peers, alumni, family friends, or professors.
  • Join smaller career events or virtual meetups, and warm up with a couple of low-stakes conversations before approaching your ideal employer.
  • Go to a networking event with a friend and/or book an appointment with a career advisor at SSC or in your faculty to practice conversations in advance.

Managing Anxiety Before

Support your nervous system

  • Try box breathing: Inhale for 4 seconds, pause for 4, exhale for 4, pause for 4 and repeat until you’re feeling more grounded than when you started.
  • Notice any tension in your body and direct your breathing to those places with the intention of releasing and relaxing the muscles.
  • Make space to sleep and rest before the conversation or event.
  • Avoid consuming foods that you know increase your experience of anxiety—for some, this might include high levels of caffeine and sugar.

Visualize success

  • Close your eyes, imagine yourself in the space with people you expect to speak to, and picture yourself answering confidently and connecting with them. Pick one thing you’re worried about happening and imagine yourself navigating the situation successfully.

Managing Anxiety During

Breathe and pause

  • Take deep breaths before entering a room or starting a conversation. Don’t forget to breathe during the conversation as well.
  • It’s okay to take a moment to gather your thoughts before responding or asking a new question.

Listen actively

  • You don’t need to be talking the whole time. Active listening, including asking questions, maintaining eye contact, head nodding, and paraphrasing to confirm understanding takes pressure off you and shows genuine interest.

Use anchoring techniques

  • Hold a pen, wear a comfort item, or repeat a calming phrase to stay grounded.

Remember your common humanity

  • Everyone feels awkward sometimes — even seasoned professionals (like the people you’re talking to).

Exit gracefully

  • If you feel overwhelmed, take a break or politely excuse yourself. Use phrases like: “It was great chatting with you, I’ll let you connect with others as well.”
  • Before ending a conversation, ask if it’s okay to follow-up and request contact information, if you don’t already have it.

After the Event

Reflect and celebrate

  • Take a few moments to reflect on what went well and what you would do differently next time.
  • Acknowledge your effort with self-compassion—showing up is a win and every conversation is an opportunity for growth and learning.
  • Reflect with gratitude by sending a quick thank you message or LinkedIn connection request to the people you spoke with and mention something you appreciated from the conversation.