By: Kerry McCarthy, LMHC, LPC, CPC, LAC

If you’re someone living with anxiety in Las Vegas, you’re not alone. Big events in a busy city from concerts, conferences, and family gatherings, social events can feel like a minefield when your nervous system is on high alert. Anxiety is like the plus-one you didn’t even know you were given, showing up uninvited, taking up space, and making you question everything from your outfit to your reason for being there. Suddenly, that concert, reunion, or crowded room doesn’t feel exciting, it feels like too much.

Anxiety in social spaces is common, and it doesn’t mean you’re broken or antisocial. But it does mean you may need a few extra tools to help you feel grounded, safe, and present. Here are a few practical ways to manage anxiety at large gatherings so you can show up for the moment without losing yourself in the noise.

1. Don’t Dismiss Your Anxiety—Listen to It

Anxiety often shows up as a messenger, not a villain. It’s trying to tell you something. It might be trying to tell you that you’re out of your comfort zone, you’re overstimulated, or you fear judgment. Instead of pushing it down, acknowledge it: “I’m feeling anxious. That makes sense. This is a lot.”

Naming it is the first step to regulating it.

2. Anchor to Your Senses

When your mind is racing, come back to your body. Try a quick 5-4-3-2-1 grounding exercise:

5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste

You can do this silently in your head, in line for food, at the edge of a dance floor, or while seated at a crowded dinner table. It helps pull your attention away from spiraling thoughts and back into the present moment.

3. Have an Exit Plan Even if You Don’t Use It

Knowing you can leave can reduce the feeling that you have to. Drive yourself if possible or let a trusted friend know you may need to step out early. Giving yourself permission to leave makes it easier to stay.

4. Find a Safe Person or Place

Maybe there’s a cousin who gets you, or a quieter corner with fewer people. Identify your “safe zone” ahead of time, whether it’s a side room, a walk outside, or sitting with someone who feels calming.

5. Limit Your Stimulants

Caffeine and alcohol can both heighten anxiety. It’s totally fine to say no or pace yourself accordingly. Hydration and food can also help regulate your nervous system, so don’t go in to the even running on fumes.

6. Set Small Goals

Instead of expecting yourself to stay for five hours and talk to everyone, try smaller, doable goals:

“I’ll say hi to three people.”
“I’ll stay for 30 minutes, then check in with myself.”
“I’ll dance to one song, then take a break.”

Success builds confidence. And you can always renegotiate with yourself.

7. Practice “Name It to Tame It”

If your thoughts start to spiral—“I’m awkward. Everyone’s judging me. I don’t belong here, ”pause and label what’s happening: “That’s social anxiety talking.” Reminding yourself that these are thoughts, not facts, can take some of their power away. Another helpful tip is reframing the thought to “I’m having the thought that I’m awkward” or “My anxiety is telling me that everyone’s judging me.”

This technique comes from ACT (Acceptance and Commitment Therapy), and it’s called defusion. The goal of defusion isn’t to stop the thought, but to create space between you and the thought so it doesn’t run the show. When you recognize a thought as just a thought, it becomes easier to stay grounded and choose how you want to respond.

8. Move Your Body (Even a Little Bit Helps)
Anxiety can feel stuck in your body when your body stays still. Small physical action such as taking a walk, fidgeting with a ring, holding a drink, or helping with setup can signal to your nervous system that you’re not trapped. Movement, even subtle, gives your brain something to anchor to and helps discharge that anxious energy before it builds up.

9. Give Yourself Permission to Step Away

You’re allowed to take a break. Step outside. Sit in the bathroom for five minutes. Listen to a calming song. Go for a short walk. Regulating your nervous system mid-event is often what helps you stay longer overall.

10. You Don’t Need to Perform, Just Be Present

You don’t have to be the funniest, the most social, or the life of the party. Being imperfect and authentic is enough. You are allowed to take up space just as you are, even if you’re a little quieter, even if you’re a little anxious.

Final Thought: Showing Up Is Brave

Attending big events when you live with anxiety is no small thing. It requires courage, self-awareness, and self-compassion. If you’re putting yourself out there, even a little, that’s brave.

And if you ever need help navigating these moments more easily, therapy can help. At Wandering Pine Wellness, we work with individuals who feel overwhelmed in social spaces, and we support them in finding calm, clarity, and connection in the chaos.

You deserve to feel grounded—wherever you are.

Request an Appointment with one of our therapists who get it.