Networking in Columbus, Ohio with ADHD: How to Handle Events without Overwhelm

Another panic-filled networking event with ADHD in Columbus, Ohio. As you stand alone in the crowded room, you begin to feel the worry rise up your spine. The walls close in. You start overthinking what you will say, hoping to avoid every potential awkward conversation you can imagine.

Suddenly, you freeze, and your mind goes totally blank. Without a single business card handed out, you look for ways to exit the Columbus Chamber of Commerce or OSU event, head home, and make no real connections. Night wasted 😞.

Sometimes it feels like no matter how accomplished or successful you are, speaking up in groups feels like a battle inside. In this article, we’ll address how to lower the overwhelm so you can start being yourself and speaking your mind in public.

The ADHD + Rejection Sensitivity Trap

Most people with ADHD experience Rejection Sensitive Dysphoria (RSD), an intense, wordless, emotional pain experienced when anticipating or receiving rejection. RSD is a part of how the ADHD brain functions. RSD often fuels a fear of “saying the wrong thing.” The anxiety RSD creates overpowers your thinking brain. Suddenly, you can’t access your sense of humor, knowledge, or fun stories. You’re speechless.

Calm Your Body First

Having ADHD means your nervous system overreacts to things from the outside world. You also feel like you’re thinking 10 thoughts all at once and feel flooded with emotions. The key is grounding yourself.

Here’s an example of a grounding skill: find five things you see, four things you hear, and three things you can feel. Practice being in the moment to re-center and ground your overly activated emotional brain, allowing it to return to your problem-solving brain.

Manage Your Inner Critic

People with ADHD have a strong inner critic. It shows up whenever you’re most vulnerable. Job interviews, dates, and yes, networking events.

Many adults with ADHD had highly critical parents. The inner critic is usually their voice, particularly as it relates to ADHD. For example, being called a “ditz” for being forgetful might make you insecure about losing your train of thought in public.

The inner critic holds you back. It makes you more anxious and more insecure. You struggle to be yourself and let all your unique parts (that everyone will actually like) shine.

To tame your inner critic, the first step is to be mindful that it even exists. Then, talk to it. Seriously, say “hello” to your inner critic! This helps because it diffuses your thoughts for yourself. You are not a ditz; your inner critic is saying nonsense to you. Practicing thought diffusion enables you to regain control of your own mind.

Find Your Tribe

Many people with ADHD overestimate how much they need to perform to be “enough” in a social situation. News flash: you don’t have to talk to everyone at an event. Finding a couple of people with whom you naturally click is just fine. The important thing is connection. Finding common ground, being yourself. That is the key to forming business partnerships (or any partnership for that matter!).

Key Takeaways

• Adults with ADHD experience rejection that causes them to freeze in social situations
• Many adults with ADHD have strong inner critics that fuel sensitivity to rejection and social anxiety
• To combat social overwhelm, consider grounding yourself, finding your tribe, and diffusing from your inner critic.

Begin Adult ADHD Treatment in Columbus, Ohio

Looking for more individualized support? You don’t have to live a life feeling anxious at social events. ADHD-focused therapy can help you find mental calm and confidence. Our counseling practice in Columbus, Ohio, has caring therapists who specialize in ADHD testing and treatment. To start your counseling journey with Focused Mind ADHD Counseling, follow these simple steps:

• Fill out the contact form to schedule a free 15-minute phone consultation.
• Meet with one of our caring therapists.
• Stop feeling overwhelmed in social situations. Start finding your confidence and calm.

Other ADHD Services Offered at Focused Mind ADHD Counseling

Adult ADHD treatment is not the only service we offer at our Columbus, OH counseling practice. At Focused Mind ADHD Counseling, we offer a variety of mental health services, including ADHD testing. As an adult with ADHD, you may also benefit from ADHD testing, anxiety treatment for ADHD, counseling for men with ADHD, counseling for women with ADHD, couples therapy for ADHD, or depression counseling for ADHD. You can also view our blog for more resources and helpful info.