Reflection
Before you arrive, choose one clear intention: observe, engage briefly, or leave early. Pack a small comfort—a favorite pen, a calming playlist, or a notebook—and set an agreed time limit so you have a built-in departure.
At the event, orient yourself to the room, find a low-stimulation spot, and use gentle entry lines to join conversations. Monitor your energy; it's fine to step outside, shift to a quieter corner, or move between groups when you need to recharge.
When leaving, offer a concise thank you, keep exits predictable, and move into a brief recovery ritual—stretch, walk quietly, or sit with a warm drink—to restore calm before returning to the rest of your day.