How to Deal with Social Exhaustion When You’re an Introvert

While going out and meeting people can be a source of energy for some, others can feel drained. Social exhaustion is a real bruise! It can drain your energy, especially if you try too hard, and lead to burnout. Social exhaustion, also known as introvert hangover or introvert burnout, is a type of condition in which an individual feels overwhelmed and exhausted after interacting with different types of people in different situations. Here’s what you can do if you feel socially exhausted every time you go out.

What is social exhaustion?

“Social exhaustion is a type of disorder where the individual feels overwhelmed and exhausted after interacting with different types of people and situations in a day,” explains psychiatrist Dr. Sonal Anand. These individuals may prefer to stay alone or enjoy their own company instead of mingling with others. This can mean that there are different reactions depending on the type of personality a person has. It is important to set boundaries and priorities to avoid becoming socially exhausted.

Signs of social exhaustion

A study published in the Journal for Personality found that some people who spend more than 3 hours with people can feel more socially exhausted. Social exhaustion can happen to anyone, including extroverts. Here are the telltale signs that you are reaching the point of social exhaustion:

• Fatigue
• Sleep problems
• Irritability
• Unable to concentrate
• Headache or migraine
• Feeling depressed
• Emotional breakdown
• Feeling anxious
• Not feeling connected to people

If you feel like you’re on the verge of burnout, watch for these signs:

• Sleep problems
• Feeling mentally unwell
• Low energy
• Feelings of helplessness and hopelessness
• Not performing optimally

What causes social exhaustion?

There can be several factors that can cause someone to quickly become exhausted during social interactions, as the expert explains:

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• Difficult times at school, university, work or in relationships can take a toll on your mental health.
• If you are empathic, you easily become involved in and absorb the pain of others, which creates more emotional baggage.
• If you are very empathetic towards others, you can quickly feel overwhelmed and tired. Social media is one of the most important sources of interaction, especially among young people. The ability to keep up with others can contribute to the feeling that you are quickly becoming socially exhausted.
• Unrealistic societal expectations can cause mental exhaustion and add unnecessary stress. It becomes crucial to understand that you need to put your peace above other things to create a healthy balance.

How do you avoid becoming socially exhausted?

No matter how stuck you feel, try these strategies from Dr. Anand to avoid becoming socially exhausted:

1. Set boundaries

If you are not an extrovert, you do not need to force yourself to go to a social gathering. Learn to say no to events that you know will drain you. Choose your priorities and plan accordingly. Ultimately, it is your decision whether or not to step out of your comfort zone. You can be selective about the people you spend time with. This will help maintain your emotional health and prevent you from becoming socially exhausted.

Also read: How to Set Boundaries with Friends and Why

2. Avoid people who make you feel uncomfortable

Spending too much time with people who make you uncomfortable or question your existence can take a toll on your emotional health. This can trigger feelings such as frustration, agitation, humiliation, low self-esteem, and anger, which can also lead to anxiety, stress, and depression. You can try deep breathing exercises to manage your stress levels.

3. Choose quality over quantity

Make sure to value quality over quantity. It doesn’t matter how many friends or loved ones you have, what matters is how trustworthy and understanding they are. Try to express your feelings and present them with confidence to prove your point. Focus more on creating a safe space or building deeper connections with a few people instead of countless people. Keeping too many friends or people can leave some people feeling drained.

4. Don’t engage in pointless conversations

If you feel drained or socially exhausted during social interactions, it can be helpful to take breaks to recharge your social energy. If you get distracted easily, try to focus on meaningful conversations with specific people to avoid information overload. Knowing when to politely excuse yourself from the crowd is essential to replenish your energy and avoid becoming anxious.
Make sure you value yourself and that you are constantly making progress. This will encourage and motivate you.

5. Try to control your emotions

Use nonverbal communication methods such as smiling or nodding to engage in certain conversations without having to speak. If social interaction starts to hinder your emotional health, try deep breathing exercises to calm your mind.

6. Prepare yourself

Try attending smaller social events or interactions at first to prepare your mind, rather than jumping right into large groups of people, which can fuel your anxiety.
When times get tough, be honest about your feelings with your friends and family.