Going to conferences and symposia is a crucial activity for early-career scientists, offering opportunities to present results and expand their network. For extroverts, these events can be energizing, filled with social interactions and stimulating activities. But for introverts, the thought of crowded, high-energy environments can feel overwhelming.

Introversion varies from person to person, but it often involves feeling drained by large groups and needing solitude to recharge – especially with the busy nature of professional events. As an introvert myself, I enjoy small group interactions but need time alone to process the world and recharge. Yet, I also enjoy presenting on stage at a conference, teaching, or mingling with peers during professional events.

But this wasn’t always the case. As a PhD student, conferences left me completely exhausted. Over the years, I’ve developed strategies not only to survive these events, but to genuinely enjoy them while respecting my introverted nature.

If you’re an introvert wondering how to make conferences work for you without overstepping your boundaries, here are some valuable tips:

• Schedule enough me-time. Conferences are packed with plenary sessions, parallel talks, workshops, poster sessions, and social events – but you don’t need to attend everything. Don’t feel guilty about missing sessions to prioritize your well-being. High registration fees don’t 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 invited to group dinners, I politely decline, stating I have other plans.
• 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.
• 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 – 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.
• 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 I’ve met someone but didn’t get a chance to connect one-on-one.
• Embrace your introversion. 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.

By adopting these strategies, introverts can not only survive but thrive at professional events. Remember, 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 while maintaining the balance you need.