Social interactions may feel overwhelming generally, and for introverts- whose energy gets drained- specifically. Here are some signs of social exhaustion and how to cope as an introvert.
The level of energy you have to socialize is often referred to as a “social battery”. This battery, just like your smartphone’s battery, can run low and needs to be recharged. Some people have a short-lasting social battery which means that socializing might be an overwhelming task for them. This is most common but not exclusive to introverts.
Anyone can feel socially drained or fatigued, but it’s more challenging for introverts as they might experience it sooner than extroverts. Introverts are more susceptible to noise and other forms of stimulation and, in fact, might find that quiet activities are more energizing than crowded ones because they focus more on internal factors, they are quieter, and are more self-contained.
Introverts are not necessarily shy or lack social and communication skills, which doesn’t mean they don’t value social interactions. But, when these interactions consume their energy, and they don’t act on protecting their peace, they can experience burnout, and only then will they want to isolate themselves. Introverts are not asocial, as many may propose; they can be very comfortable expressing their emotions to others.
Social interactions are important and valued by our society, but it’s essential to ensure they are not draining and detect signs of social exhaustion earlier.
How do you know you are socially exhausted?
Signs of low social battery:
Draining your social battery can impact your relationships and your mental health. Be aware of the signs you might have a low social battery:
- Feeling Tired.
Social exhaustion can leave you physically, not just mentally, tired. You might come back from gatherings or any social interaction with an urge to sleep because you feel you have no energy. This is also known as social fatigue. You may experience headaches, muscle tension, aches, and even trouble sleeping.
- Avoiding social events.
Family gatherings, work meetings, and friend reunions can overwhelm you. You might skip social events, even the most important of them, at any cost. And in case you were obliged to attend a social event, you might have feelings of anxiety and stress. Any minor incident might trigger your feelings and raise the desire to be alone.
- Not being present in the moment.
While you might be physically present in social interaction, your brain might be zoning out, and you eventually lose focus. Zoning out, also known as dissociation, means you’re trying to conserve your energy. You may be nodding your head and actively looking in the speaker’s face, but you can’t hear their words.
Stop draining your energy in an attempt to be socially accepted. You can learn to socialize in a healthy way that doesn’t burn your energy out.
Ways to cope with your social battery as an introvert:
- Know your triggers.
Triggers are not standard among everyone, and people act differently in the same situations. Carefully detect the situations and people that might be draining your energy. For example, family gatherings, group projects, and crowded events might be some examples of social exhaustion triggers.
- Set boundaries.
You don’t need to attend every event you are invited to. Learn to reject what doesn’t serve you without guilt. Keep your yeses to things that you wholeheartedly enjoy and look forward to. You have the right to choose what events to attend, how much time to spend there, and who are the people you want to socialize with. Setting boundaries and making them clear to yourself and the people around you can help you protect your energy.
- Prioritize “Me Time”.
You can schedule at least 10 minutes a day free of any social interaction. This time can be spent anywhere as long as you spend it alone. It’s an opportunity for you to recharge and connect with yourself. You can overcome challenging situations without feeling overwhelmed when you already know you have this “me time” coming up next in your day.
- Practice self-care
Self-care means doing what you WANT to do away from social obligations. Give yourself the freedom to choose things that give you joy, like dancing, going on solo trips, spending time in nature, or listening to your favorite playlist. No matter how simple, these activities can help reduce stress and boost your energy.
- Go Offline
While you might think that social interactions like meeting up with friends or family in person are the only thing draining your energy, social media can also trigger social exhaustion. Take a break from social platforms, put your devices away, and disconnect until you feel recharged again. This break is beneficial for your mental health.
- Plan Ahead
Taking a break and disconnecting for a while doesn’t mean you have to cut off any social interaction; social interactions are suitable for your mental health. Identify your priorities, schedule meetings, and don’t forget to keep time for yourself. This way, you know how to distribute your energy between social and personal priorities. You can write down your schedule on a weekly basis to stay on top of your social responsibilities.
Being an introvert doesn’t mean you don’t value social interactions, but you have a particular battery life that is faster to be drained than others.
Know your triggers, set your boundaries clearly, and prioritize self-care and spending time alone to recharge and avoid social exhaustion.