5 essential strategies to thrive at conferences and symposia
In my previous newsletter, I shared with you how much I enjoy going to conferences and symposia, especially to reconnect with my scientific friends and meet new people.
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As a PhD student or a postdoc, youāre expected to attend conferences and symposia. Such professional events are great, as they offer opportunities to present your results and expand your network.
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However, for a non-negligible proportion of the people, these events can be really overwhelming.
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Iām referring to introverts.
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For introverts, the thought of a crowded, high-energy environment (like conferences and symposia) can be very stressful.
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Iām an introvert person. I enjoy being with people (especially smaller groups), but I really need my me-time to process the world and recharge. If I donāt have these moments during the week, I feel overwhelmed, anxious, confused and stressed.
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As a PhD student, I was always exhausted after conferences. I enjoyed them a lot, but felt completely depleted afterwards.
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Over the years, Iāve developed strategies – not only to survive to these professional events, but to genuinely enjoy them while respecting my introverted nature.
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In todayās newsletter, I share with you 5 strategies to thrive at conferences and symposia if youāre an introverted person. Itās not only about āsurvivingā to a conference, but really enjoying it and making the most out of it.
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I hope that with these tips, youāll also reach the stage of being excited to go to professional events and enjoying them without overstepping your boundaries!
#1 | Schedule enough me-time
Conferences are packed with plenary sessions, parallel talks, workshops, poster sessions, and social events ā but you donāt need to attend everything. Donāt feel guilty about missing sessions to prioritize your well-being. High registration fees donāt mean you have to push yourself to the point of exhaustion. Personally, I always plan a quiet and solitary evening or two for myself during conferences. When Iām invited to group dinners, I decline with a simple “Thank you, but I have other plans.”
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#2 | Leverage the poster area
Poster sessions can be intense due to high attendee density. Instead of navigating the crowds, visit the poster area during off-peak hours, like when parallel sessions are happening. This allows you to read at your own pace. For posters that catch your interest, reach out to presenters later during breaks. I often find that fellow introverts use this same strategy, making it a great time for quieter, more meaningful conversations.
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#3 | Optimize the setting of your presentation
Did you get the chance to present your results? Congratulations! And now? To manage nerves and any anxiety, ask colleagues to sit strategically ā far enough to see the crowd when you look at them, but close enough to discern facial expressions. This creates a more intimate storytelling atmosphere. I always look for familiar, smiling faces in the audience to feel comfortable on stage.
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(I actually also do that when I teach: I look for students who seem to enjoy the lecture. I try to avoid looking at those who have their eyes closed š )
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#4 | Define your own networking rules
Instead of viewing networking as self-promotion, see it as an opportunity to build genuine, mutually beneficial relationships. Focus on smaller group activities where you can connect more meaningfully. If face-to-face interaction feels overwhelming, don’t hesitate to reach out later via email or LinkedIn. Written communication often suits introverts well, allowing you to build connections at your own pace. I often reach out later when Iāve met someone but didnāt get a chance to connect one-on-one.
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#5 | Embrace you introversion
Maybe the most challenging one, as introverted natures seem to be less āvaluedā by our society.
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But you know what? Your quiet nature is a strength, not a weakness. Introverts often excel at deep listening and thoughtful reflection, which can lead to more meaningful interactions. Use your skills to ask insightful questions and make unique contributions to discussions. People often appreciate this approach more than you may think.
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Accepting and embracing your introversion and using it to your advantage, also during professional events, can feel very empowering.
š¢ The Take-Home Message
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š” Introversion is a strength, not a weakness – even in professional settings that can initially feel overwhelming to introverts.
š” These strategies can help you not only survive but thrive at professional events.
š” Your introversion offers valuable perspectives that can enrich your experience. With the right approach, you can make meaningful connections, share your work with confidence, and advance your career ā all while maintaining the balance you need.
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