How to deal with dance floor overwhelm

While raving is often a fun experience, there are times when it can feel a bit much. No matter whether you’re an experienced partygoer, or new to the scene, the dance floor can sometimes be an overwhelming place - especially if you’re neurodiverse.

Lots of people packed tightly dancing, it’s hot and there’s loud music, as well as strobes, smoke machines, CO2 cannons, and lasers. Sensory overload, social anxiety or fragile mental health can lead to a feeling of overwhelm. Here are a few tips to keep in mind for those times when it all gets on top of you.

REMOVE YOURSELF FROM THE DANCE FLOOR
One of the simplest methods to deal with dance floor overwhelm is to take yourself out of the situation. That way you can get some distance from whatever has triggered you and start to calm down.

TELL YOUR FRIENDS
It’s very counterproductive to keep your feelings bottled up, so make sure you share your angst with at least one trusted member of your crew. You’ll be amazed at how relieved you can be just by vocalising how you’re feeling.

BREATHE DEEPLY
Breathing deeply, and consciously, can be a massive help in calming you down. Try box breathing: breathe in for eight seconds, hold it for eight, breathe out for eight, hold it for eight and repeat. By taking charge of your breathing in this way, you’ll slow down your heart rate, which will help quieten the mind, too.

GO EASY ON YOURSELF
Remember not to be too hard on yourself if you start to feel overwhelmed. It’s only natural, and piling negative thoughts on top of an already anxiety-ridden mind will only make things worse. Tell yourself it’s ok, and use lots of positive self talk during the experience.

SELF-CARE IS PARAMOUNT
On that note, taking care of yourself is essential to dealing with dance floor overwhelm. If you’re overdoing it, pushing your limits and neglecting yourself, then you’re increasing the odds of it all getting too much.