Reflection
First, give yourself a simple decision framework: check your energy, consider the obligation, and ask what you might actually enjoy. If the event can be shortened or reshaped—arriving late, staying for a set time, or meeting one person—you can preserve agency without overcommitting.
Next, use tiny preparations that make the situation easier: a short opening line you like, an exit phrase you can use with ease, a preferred seat or corner to aim for, and a brief grounding ritual (three slow breaths) before you go in. These small moves lower uncertainty and make the social rhythm manageable.
Finally, plan an exit and an immediate recharge. Set a clear end time, let a trusted friend know your cue if you want support, and schedule a short solo recovery right after. Treat the decision to attend or decline as an energy investment, not a moral test.