Festivals and raves anxiety: How to handle big events FULL GUIDE

It is perfectly normal to feel nervous, anxious, or overwhelmed when going to a rave or a festival.

Depending on people, this feeling is simply excitement; for others, it can be anxiety; and for still others, a combination of both.

Regardless of how you are feeling about going to your event, your brain may be telling you many things all at once.

You might be worrying about the location, the people there, whether you will feel comfortable and safe, and even whether or not this is right for you.

Whether it is because it was your idea or some friends dragging you along, you might get those thoughts.

Whatever the case, here are our best tips to handle anxiety before and during the rave.

Festivals and raves can be a lot of fun, but they can also be anxiety-inducing for those who struggle with big crowds or loud noises.

If you’re considering attending a rave, it is important to do your research and know what to expect.

Make sure the environment is right for you and that you have a plan in place in case things get too intense.

For many, those events are a great way to let loose and have fun with friends, and for others, they can be extremely anxiety-provoking.

But if you go into it knowing what to expect, you may find that these events can actually be quite enjoyable!

In this article, we will give you our best tips on how to deal with anxiety before and during a big event.

What to do if you feel anxiety before the event?

If you are feeling anxious or overwhelmed as you get ready to attend your first rave, don’t worry – you are not alone!

While it may seem overwhelming at first, there are many tips and tricks that can help you prepare mentally for the event and relieve any negative feelings that arise before the rave or the festival.

Pick the right rave for you

If you are prone to anxiety, there are a few key things you should look for before attending a big event to make sure it will be the right fit for you. (of course, this does not apply if you are tagging along)

First of all, you should consider the size and location of the event.

Festivals and Raves can vary greatly in terms of their scale, from small backyard events to huge festivals spanning multiple days and held outdoors or in massive nightclubs, etc…

Which one is right for you will depend on your personal comfort level and preferences – so do some research ahead of time and make sure to find an event that suits your needs. 

Second, it is vital to keep in mind that not all music festivals or raves are the same.

The music, crowd, and overall vibe at different events can vary greatly from one event to the next – so make sure you’re informed about all aspects of the event before committing. 

Finally, do some research ahead of time and try to find out as much as you can about the specific event you are considering attending.

This will help you get a better sense of what to expect and whether or not it is likely to trigger your anxiety. 

Ultimately, only YOU know what feels safe and comfortable.

Know yourself and your triggers

It is important to know what can distress you and do your best to find adequate solutions to minimize all potential triggers.

You will not necessarily be able to cover them all, but the idea is to get yourself ready, so you can be as comfortable as possible on site.

For instance:

If you are triggered by loud noise, wear earplugs.

High-fidelity earplugs

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If you are triggered by bright lights, wear sunglasses.

Classic Round Sunglasses

If you are triggered by physical contact, stay in areas where there is more space.

If you are triggered by people watching you, wear a mask or something that covers your face.

Female mask

Male mask

The more you know what will trigger you, the more prepared you will be for your event, this is why it is a good idea to put some thoughts on what they are and how you can deal with them.

Have an exit plan in case you need to leave early

This is a backup, and it is also for peace of mind, it’s important to have an exit plan in case you need to leave early.

And if you start to feel overwhelmed, don’t be afraid to head for the exit.

Let your friends know where you’re going and when you’ll be back. If possible, travel with a buddy who can help you stay calm.

And if you think you will not be back because it is just too much that is ok to let your friends know and ask a good friend to leave the event with you, do not leave by yourself.

It’s better to leave early than to feel stuck feeling anxious, and uncomfortable and let the panic take over.

Eat healthy

Yes, we know, we might sound like your mom right now, but you will be happy to know that eating healthy will have a positive impact on your anxiety.

That is because a healthy and peaceful body means that you will have a more quiet and peaceful mind.

Eating healthy foods is a great way to give your body the nutrients it needs to function properly, and it also helps you to resist cravings for junk food or sugar, which will lead to an anxious mind.

Like we said, eating well can have a positive impact on your mood, contributing to a less anxious and more peaceful state of mind.

And it applies to all social gatherings, whether you’re attending raves, music festivals, or other social events that may trigger anxiety, taking care of your body by eating right can give you the tools you need to achieve inner calmness.

So if you need help from your body to reduce anxiety, remember that by nourishing your body with good food, you can more easily relax and let go of things.​

Have a good night’s sleep

“Well, thanks, easier said than done!”

Yes, we know, the closer you get to the event, the harder it is to actually have a good night’s sleep. But planning to have a good night’s sleep instead of not even trying will get you the best outcome.

We assume you know yourself, so you have some ideas on what to do at home to lower your anxiety. If you have none, here are some ideas.

One easy thing you could do is to listen to calm and relaxing music before going to bed, it works for us.

Taking a bath also helps your body and mind to relax, meditating or yoga is another one, and finally talking to a friend that understands your fears can drastically reduce your anxiety.

Make sure to set aside enough time for sleep, and create a relaxing environment in your bedroom to ensure that you’ll be able to drift off easily.

This will help you to feel rested and refreshed, and better able to enjoy yourself before the event and during the event.

Go there before the event

What you could also do is to go on-site before the event. That can be a great way to calm your nerves.

Being there during the day, when the crowds aren’t present and all the excitement hasn’t built up yet, can help you feel more at ease.

This is because you will already know the space, where things are located, and how it all comes together.

With this sense of control and familiarity, your mind will feel more grounded and at ease in this environment.

So whether it’s a small gathering or a large festival, making time to visit the venue ahead of time can help set you up for a positive experience come showtime.

Depending on where it is for you and how much time you have ahead of you, you might not be able to either enter the venue or spend a lot of time there.

But even if it is just for a short moment of time, and even if you can’t get inside, your mind will better map where you will be. Use Google Maps or Google Earth if need be.

So if you have the opportunity, take advantage of it–your mind and body will thank you for it!

Change your mindset from you going into a big crowd to just having fun

Even though people know this, it is not necessarily easy to do. If you focus on the negative, you are more likely to attract negative things.

And on the contrary, if you focus on the positive, more positive things and positive thinking will come your way.

It is a simple task, but it is not easy to do. Not easy, but it does work, so try it out.

Try to change your mindset from one of trepidation to one of excitement. Remember that everyone there is just like you – they’re there to have a good time and let loose.

So instead of thinking of it as going into a big crowd, think of it as going to a place to have fun with people who are just like you. This will help you to relax and enjoy the experience.

Go with friends that know how to reassure you

If you’re prone to anxiety, it’s important to go with friends who know how to reassure you. They can help you relax and enjoy the experience.

If you start to feel anxious, they’ll be there to provide support and reassurance.

And if you have a panic attack, they’ll know how to help you through it. So if you’re anxious about your next rave or festival, go with friends that you trust. They’ll make sure that you have a good time.

Having that person beside you the whole time can give you the courage to step out of your comfort zone and enjoy the experience.

With someone you trust by your side, you’ll be able to relax and truly enjoy the music and atmosphere of the rave or festival.

If you are planning on going alone, here is an article dedicated to people flying solo.

Big crowds actually make you invisible

When it comes to raves and festivals, many people might feel anxious about being in big crowds.

After all, with so many people around, it can be easy to get lost or pushed aside.

However, what many people don’t realize is that being in a large crowd actually has some distinct benefits.

For one thing, being in the middle of a large group of people makes you virtually invisible.

Because everyone is facing in the same direction, staring at the music or the performer, no one really notices all of those individuals surrounding them.

Additionally, since most people are there to have fun and enjoy themselves, they aren’t paying attention to who else is around them.

So, whether you are at the front of the crowd or right in the middle, you will find that your presence goes unnoticed by most people at a rave or a music festival.

In short, despite its size and energy, a big crowd can actually make you feel small and invisible.

So don’t bother with the “I don’t want to be noticed” or “I don’t want to feel misplaced” or “I don’t know how to dance”, chances are really high that they will not see you…

Wear comfy shoes

Be comfortable.

Comfy shoes provide the support and cushioning you need to stay safe and alleviate any potential pain or discomfort caused by standing for long periods of time, dancing vigorously, or being out in harsh weather conditions.

Additionally, wearing proper footwear allows you to navigate through crowded environments with ease and avoid potential hazards like rough surfaces or tripping over other people.

For these reasons, it is important to always keep comfy shoes on hand when attending a rave or festival, so that you can have fun while staying safe and worry-free.

If you buy new shoes, put them on before the event to break them in.

Newbalance Women Fuelcore

Ultraboost Adidas Women Shoes

ASICS Women’s Gel-Venture

Under Armour Sonic 4

TIOSEBON Women Sneakers

Favor the artist you really want to see, the rest is a bonus

Don’t over-plan it.

While it can be tempting to meticulously plan out every moment of your next big event, it is also important to remember to stay open and flexible.

Rather than overthinking every detail and trying to squeeze in as many artists as possible, it is often a good idea to simply focus on the artists you really want to see.

This will ensure that you don’t miss out on any important performances or sets, while also leaving some room for spontaneity and discovery.

After all, you’re not in any rush; these events are all about having fun and enjoying yourself. So take your time, go at your own pace, and let the rest of the experience just be a bonus!

Pro-tip: make the graphic lineup your lock screen, so you don’t have to unlock your phone every minute to check the schedule.

Remember, stay flexible, and let spontaneity be your friend, you are in no rush for anything, maybe for your favorite artist but if you don’t feel good at that time, that is ok. Do things at your own pace.

Familiarize yourself with the local public transportation options

Anxiety can also come from things we fear to not control or fail at. Knowing how you will get in and out of there can be a relief.

If you want to make sure that you get there safe and on time, it is important to do some research beforehand and familiarize yourself with the public transportation options in your area.

This may involve taking buses, trains, or even ride-sharing services like Uber or Lyft.

And if you are in europe, you might also consider checking out carpooling options through sites like BlaBla Car or Rideshare.

Whatever route you end up taking, just remember that having an understanding of the local public transit options will help relieve any anxiety or uncertainty about getting to your next rave or festival.

Listen to calm and relaxing music before the event

To help calm your nerves and prepare your mind for the big event, listen to calm, relaxing music before the big night.

Whether you prefer slower instrumental tracks or upbeat melodies with positive lyrics, listening to soothing tunes can help quiet your racing thoughts and put you in a more centered mental state.

Additionally, another great way to relax and prep for your next rave or festival is by meditating.

Whether you enjoy guided meditations or simply sitting quietly on your own, taking some time to get in touch with yourself and clear your mind can be incredibly beneficial.

It is a great way to stay calm and grounded before heading out for the night.

So if you are anxious about next weekend’s rave or festival, try listening to calm music or meditating to help soothe your mind and ease your worries. You’ll be ready to have the time of your life in no time!

What to do if you feel anxiety during the event?

For people who feel anxious or nervous before events, it is important to remember that this type of tension often fades once you step inside the venue and start engaging with the vibrant music and energy of the crowd.

This can be especially true for those entering a new or unfamiliar setting, as simply being surrounded by all the fun and excitement of the event can quickly push away feelings of nerves or apprehension.

Many people experience anxiety before a rave or festival, from feeling tensed as they buy their tickets to worrying about lines and crowds in the moments before the doors open.

However, once inside these settings, there is only energy and excitement to be found.

The intense music and throngs of smiling, joyful attendees quickly overcome any residual worries, allowing people to fully immerse themselves in all that raving and partying, it has to offer.

So if you’re feeling anxious about your next rave or festival experience, just remember that you’ll be okay as soon as you get inside – because then it’s simply time to have fun!

If the anxiety is not gone by then, just apply the below.

Arrive early, so you can get a good lay of the land. 

It is essential to arrive early in order to get a good lay of the land.

This will help you feel more comfortable and confident in your surroundings, as you will know exactly where all the important things, like medical tents, water stations, and bathrooms, are located.

Additionally, being familiar with the layout of the venue can help you navigate crowds and avoid any annoying or stressful situations that may arise at festivals or raves.

Find the quiet/meeting place

You will have to set up a quiet place or meeting place with your trustful friend we talked about earlier.

This might be simply a corner of the venue or just some place far from the crowd, a place where you feel comfortable and can recharge with some deep breaths.

When things get tough, or you feel overwhelmed, reach out to your friend for support and reassurance and go to that place together.

There you can stay away from the hectic energy and calm your mind with deep breaths, and having your friend to your side will drastically help reduce the tension.

Whatever your chosen strategy for dealing with anxiety, it’s important to make sure that you have a plan in place ahead of time so that you can focus on having fun and enjoying yourself to have peace of mind.

Focus on the music and the DJ

Anxiety can also be linked to resistance. When you resist the moment, when you resist what is happening around you, you are holding your worries and stress. This is all subconscious, but it does drag you down.

When you feel this bad emotion creeping into your mind, just let go and focus on the music and the DJ.

If your focus is on them, you are actually removing yourself from the equation. In a sense, your eyes are on them and not on you anymore…

Let the experience express itself through you, let it go, it is quite a liberating feeling. 

If you can focus on the music and merge with the experience, your mind will let loose, and your anxiety will dissipate.

Raves and festivals are actually great ways to escape the hard parts of life and the anxiety in question.

So if you feel the anxiety rising just focus on the music and let yourself go.


Even if you don’t want to, forcing yourself to smile will release some tension in your mind and body. Trust us, it works. And if you are curious about why that works you can follow the link and click here!

Forcing yourself to smile can help you release some of the tension you may be feeling.

It may seem counterintuitive, but the act of smiling sends positive signals to your brain and help you think differently to give you a more positive outlook on what is happening.

Even if you don’t feel like it, the act of smiling will help to release tension in your mind and body.

So if you’re feeling overwhelmed at a rave or festival, take a deep breath and give yourself a smile – it just might make all the difference.

Close your eyes

If you find yourself feeling anxious, just close your eyes and take a few deep breaths.

Then, focus on the music. Let it wash over you and transport you to another place. The beat should be your only focus right now.

By focusing on the music and letting yourself be transported to another world, you can forget about your anxiety and simply enjoy the moment.

Be there with the music for the music, by closing your eyes you are removing everything but the live performance. Music heals!

With practice, you’ll find that this method can help to bring a sense of peace and tranquility even in chaotic situations.

By simply engaging with the moment and allowing yourself to get lost in your thoughts, you will start to feel more connected and grounded than ever before.

If you manage to do this well, anxiety can melt away, leaving only pure bliss in its wake. So if you feel the anxiety coming, just close your eyes and let the music do its magic!

Stay at the back

Stay towards the back of the crowd if you want to minimize the risk of crowd crush.

For people with anxiety, large crowds can be one of the most triggering environments.

If you’re anxious during a rave or festival, staying at the back of the stage out of the crowd can be a good idea.

It is less hectic, and you will be able to enjoy the music and atmosphere without being constantly jostled by people.

Plus, you’ll still be able to see the stage and all the performances altogether from one location.

Stay hydrated

We know that that one is a classic, but, stay hydrated. Heat can make people anxious, so be sure to drink plenty of water throughout the night. You might also want to consider a Camelback to keep yourself hydrated.

Standard Camelback

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Raves and festivals involve lots of dancing and other activities that can leave you feeling hot and dehydrated.

To prevent dehydration, be sure to drink plenty of water throughout the night, and avoid highly caffeinated or alcoholic beverages, which can make things worse.

Take breaks

Raves and festivals can be highly stimulating, so it’s important to give yourself a break from all the noise and lights periodically.

Those events typically go on for several hours, sometimes even all night long, so it’s essential not to overdo it during the first few hours.

This means taking breaks when needed and pacing yourself so that you don’t end up exhausted halfway through the event.

If you need a break, find a quiet spot and take a few minutes to relax.

Drink some water and eat something if you’re feeling lightheaded. It’s also important to stay hydrated and protect yourself from the sun if you’re dancing outdoors.

It is all about having fun, so don’t put too much pressure on yourself.

Wander around

If you find yourself feeling anxious, take a few minutes to wander around and take in the surroundings.

There’s so much to see and hear at these events, and it can be easy to get lost in the moment.

Just by taking the time to explore, you’ll be able to relax and enjoy the experience more fully.

Who knows, you might even make some new friends along the way!

Take deep, big, slow breaths

If you control your physiology, you control your emotions. This is why taking control of your breath will greatly help you calm your thoughts and emotions.

It is one of the oldest tricks in the book, but it is also because it works big time.

If you take the time to inhale and exhale calmly and slowly, your mind can’t do anything but relax and slow everything down.

If you want this to work, you need to give it time, it does not work if you only take 2 or 3 breaths.

So if you feel the anxiety coming, engage with deep and slow breaths for a bit of time and let your anxiety dissipate in your breath.

It will pass

Always try to remember that this state is only temporary. It will not last.

When you are in it, you do feel that it will stay like this, and you will not be able to control it, where in fact it only has an effect on you just at the moment.

Tell your mind that this is just for a moment, you can let go and it will go away even faster.

This feeling is there but will lose its power in several minutes or so.

So if you feel it is getting tough, force your mind to see the end of the tunnel by telling you it will be over soon.

Give yourself some time to adjust to the environment and soon enough you’ll be having the time of your life.

To conclude, we trust you on whether you should go to a big event or not, if you know your anxiety is too severe we do not recommend going.

What is sure is that you have to go slowly and with good friends that will not be disappointed if you have to go back home earlier than expected. Know yourself and do not try too hard.

We hope this article helped you or saved you some time in your research and we wish you a great, peaceful, and exciting event!

Have a great time!

And take it slow, take it easy alright! 🙂

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