Why Networking In The Music Industry Feels So Draining — And How Meditation Can Help
Alex Nemo Hanse - Unsplash
Creating sustainable success in the music industry for music and nightlife professionals navigating social anxiety in high-pressure spaces
I almost didn’t go.
Last month, I had this International Women’s Day networking event in London penciled in — you know the kind: drinks, tiny appetizers, bold personalities, and that unspoken pressure to show up like you’ve got it all together. I’ve been in this industry for years. I’ve spoken on panels, led workshops, coached hundreds of creatives… and yet there I was, lying in a hotel bed in my pyjamas, practically paralyzed.
I procrastinated getting ready.
I ate alone in my room because I knew nerves would kill my appetite later.
I looked up the drink menu in advance — I’ve been sober since 2021 and wanted to avoid the “oh you don’t drink?” small talk.
I worried I wouldn’t know anyone.
I worried I wouldn’t be able to explain what I do in a way that sounds impressive or legit.
I worried I’d tremble when holding a drink and someone would notice.
Classic pre-event spiral. Impostor syndrome doing its thing. My brain throwing every “what if” scenario at me like confetti. 🎊
But I went. I showed up — shaky, uncomfortable, but present.
And here’s the beautiful thing: I didn’t have to force anything. I grabbed an alcohol-free beer, sat on a couch, and just *existed*. At some point, someone came and sat next to me and struck up a conversation. No hustle. No networking performance. Just being. And that was enough. (thank you Lisa!)
It reminded me of something I want you to hear loud and clear:
You don’t have to perform to belong.
You don’t have to do anything to earn your seat in the room.
You just have to show up as you. And stay connected to that version of yourself.
And that, for me, is exactly what meditation helps me with.
So if networking freaks you out — especially in music and nightlife spaces where confidence and coolness are currency — this post is for you.
Let’s talk about what makes networking so stressful, what social anxiety looks like behind the scenes, and how meditation can actually help you show up without feeling as if someone’s going to pull the rug from under you.
Why does networking feel so stressful in the music industry?
Because it’s not just small talk. It’s survival.
In nightlife and the music industry at large, networking isn’t a “nice to have” — it’s how you get gigs, meet collaborators, book events, and get your name out there. And that pressure can feel immense. Especially when:
You’re freelance or self-employed, and your income depends on who knows you.
You’re early in your career in the music. industry and don’t have a big network (yet).
You’re sober or don’t drink much, and networking happens mostly around alcohol.
You’re neurodivergent, introverted, or socially anxious.
You don’t “look” or “sound” like the stereotypical music industry archetype.
Add to that the loud music, crowded venues, overstimulation, imposter syndrome, and high expectations… and yeah, no wonder your nervous system goes haywire.
This is not in your head.
It’s real. And it’s okay if it feels like too much sometimes.
What does social anxiety at networking events actually feel like?
Let’s name it.
Social anxiety isn’t just “being shy.” It’s your body going into fight/flight/freeze/fawn mode over a perceived (social) threat. That might sound dramatic, but when you depend on human connection to make a living, your brain does treat it like survival.
It can feel like:
Trembling or shaky hands while holding a drink
Stomach in knots (or no appetite at all)
Sweaty palms, racing heart, dry mouth
Overthinking everything you say or not knowing what to say
Worrying you sound awkward, boring, or irrelevant
Feeling like everyone else belongs, except you
Playing out imaginary rejection scenarios before you even arrive
Feeling frozen or “stuck” in place, unable to initiate conversations
And for a lot of us in nightlife, the music industry or the creative world, it’s made worse by the pressure to appear confident, relaxed, and sociable — even when we’re quietly spiraling inside. Like, get over yourself.
Is mindfulness meditation actually helpful for social anxiety?
Yes — and not because it’s trendy, but because it works *on your nervous system*, not just your thoughts.
Social anxiety is rooted in nervous system dysregulation. Your body is scanning the room for threats (rejection, exclusion, humiliation) and reacting *as if* it’s in danger. No amount of logic will override that — but practices like meditation can help you gently come back into your body and shift out of that reactive state.
Meditation helps by:
🌀 Slowing down your breathing and heart rate
🌀 Interrupting spirals of overthinking
🌀 Building awareness of your internal state, without judgment
🌀 Strengthening your ability to pause before reacting
🌀 Helping you feel grounded and safe in your own skin
And here's the thing: You don’t need to sit cross-legged for an hour.
You don’t need to be a monk.
You don’t need to COMPLETELY silence your mind.
You just need a few minutes of intentional pause — regularly.
Meditation helps you recognize your inner spirals without getting swept up in them. So when that wave of anxiety hits before a networking event, you’ve got something to lean on. Knowledge is power.
“Social anxiety isn’t just “being shy.” ”
How can I manage pre-networking anxiety better?
Here are some tools I personally use — and that I share with clients in the music and nightlife industry:
1. Prep your nervous system, not just your pitch.
Before an event, I take 5–10 minutes to breathe, stretch, and check in with how I’m *feeling*, not just what I’m going to say. If I try to power through the nerves, they usually get louder.
2. Eat something grounding beforehand.
Nerves kill appetite. I eat before I go so I’m not stuck shaking with low blood sugar at an event trying to nibble on canapés.
3. Scope out drink options in advance.
Especially if you’re sober — knowing there’s a good alcohol-free option makes a difference. I often look up the venue online beforehand to avoid that awkward “just water?” moment.
4. Give yourself a soft landing.
You don’t need to work the room. At least, not right away! Find a comfy corner or couch, settle in, and let people come to you. Presence speaks louder than performance.
5. Use a short meditation before heading out.
Something like box breathing, a grounding body scan, or a mantra (“I belong here as I am”) can help reset your nervous system.
6. Take a wing person or check out the attendance list.
If possible, snoop through the list of attendants. Anybody you know who’s attending? That can be your wing person! Or perhaps there’s someone on that list you’d love to have a chat with? Then you can prepare 2-3 questions you want to ask them to get the convo going.
How do I start meditating if I’ve never done it before?
Start small. Start messy. Start where you are.
Forget perfection or getting it “right.” Meditation isn’t about clearing your mind — it’s about returning to yourself, again and again. And for creatives, musicians, and nightlife professionals, it’s not just helpful — it’s necessary for sustainable success.
Here’s what I recommend:
Start with 5 minutes. That’s it. Seriously.
Use guided meditations designed for creatives or social anxiety (I’ve got some for you inside the challenge — more on that in a sec).
Anchor into your body with breath, touch (hand on heart or belly), or movement - like somatic shaking.
Do it before events, not just when you’re stressed — so your nervous system knows it as a safe place. (you can even do this in a toilet stall at the event 😏)
The most important part is discipline and commitment. A little every day adds up to massive change over time.
PS: You can feel nervous and still show up
That night in London didn’t erase my anxiety. But it reminded me that I don’t have to let it run the show.
You can be nervous and still go.
You can tremble and still connect.
You can show up scared and still be seen.
You don’t need to be more confident. You need to feel safe enough to show up as you are.
That’s what meditation gives you — not a personality change, but an inner anchor.
And if that sounds like exactly what you’ve been needing?
👉 Join the 5-Day Meditation Challenge
It’s designed for people like us — passionate, high-pressure, high-performing creatives who need help slowing down long enough to regulate and reset.
You'll get short guided meditations, mindfulness tips, and simple tools to use before, during, or after networking events — or whenever life feels too loud.
Let’s build your inner support system together.
Because you already belong. You just need to feel it.
What’s 1 thing you can start implementing to ease your anxiety before or during your next music industry networking event? Share your thoughts in the comments below!
If you liked this post, comment and/or share.
Stay in touch!
For more insights, thought-provoking content and self-help tools and resources, subscribe to my newsletter, where I share things I just don’t share anywhere else.