Dealing with social exhaustion is one of the most draining things in the world. And especially so if you’re an introvert.

Simple social activities, like small talk or going to happy hours with coworkers, take a lot of effort.

It’s a common misconception that introverts are antisocial, but that’s not the case at all–honey, we are fighting for our lives in this socially exhausting world!

Since you’re reading this post, I’m pretty sure you’re at the end of your “social rope”, and desperately need answers.

The dreaded introvert burnout that you’re experiencing is an often overlooked topic, as the western world champions traits that are associated with extroversion, like being talkative, open, and inviting.

But what about the people who aren’t those things? The ones whose energy levels aren’t equipped for continuous social engagements?

If you don’t get your social exhaustion under control, it can sometimes lead to social anxiety, which is a different type of beast in itself.

Navigating social situations as an introvert comes with a steep learning curve, but luckily, I’ve learned some hacks over the years that have helped tremendously.

If you’re sick of feeling depleted at the end of each week (or day) because of social exhaustion, keep reading!

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Signs of Social Exhaustion

There are various symptoms that can accompany social exhaustion. Like many others, you’re more than likely experiencing multiple at once.

Do any of these feel familiar?

  • Low energy levels
  • Chronic fatigue
  • Emotional exhaustion
  • Inability to focus
  • Trouble sleeping
  • Feelings of anxiety or depression

These signs creep into your daily life, and before you know it, they take over.

You can’t force yourself to leave your bed in the mornings because you’re worn out from last night’s party (this one is known as the introvert hangover).

You have no energy to do anything when you get home because you had three back-to-back meetings at work today.

You stop responding to text messages or answering calls because it’s too much to handle in that moment.

My friend, you are completely and utterly socially exhausted.

I’ve experienced these symptoms way more times than I can count. And it sucks.

The positive in all of this is you can start doing things differently to get rid of your exhaustion. I know it may be hard for you to imagine, but you won’t feel like this forever.

Are you ready? Let’s dive in!

Learn Your Personality Type 

Your personality traits make up your personality type, which ultimately plays a huge role in how social interactions affect you. 

For example, since I’m an introvert (an INTJ to be specific), it doesn’t take a long time for me to experience social burnout.

Getting more in tune with your personality type will help so much in overcoming social exhaustion. You’ll learn what makes you tick and you’ll discover strengths (and weaknesses) you never knew existed.

If you want to learn more about this, I recommend taking this personality test.

Limit Social Events

There is something about social settings that makes you search for the nearest exit. 

I can’t think of anything more draining than being in a room full of people and having to engage with them.

Limiting the amount of social events you go to is an excellent way to conserve energy. Don’t think you need to have a thriving social life or be around a lot of people just to fit in. 

It’s perfectly fine to decline invitations if you’re not feeling up to it–and honestly, once I started doing this, I felt so much better at the end of the week.

Do yourself a favor and opt out of some social gatherings this month!

Consider a Career Change

Job burnout is a thing. 

If you find yourself in a role that drains you to the point of contemplating resignation every week, it may be time for a career change.

For the first ten years of my work life, I had customer service and client-facing jobs–an introvert’s nightmare.

I would go to the bathroom more often to escape people. 

I would find a quiet, tucked away spot to eat my lunch in solitude.

Basically, I was social distancing before social distancing was a thing.

Then, I’d come home every evening on the verge of tears because I was that burnt out from dealing with the public all day long.

I felt suffocated and was having a hard time.


I changed my career industry and started working remotely!

I’m no longer in customer service roles, which made an enormous difference, and it’s no secret that remote work is a dream come true for introverts!

If your social exhaustion is due to your current line of work, I highly recommend trading your office life for an at-home or virtual set up.

My energy levels did a 180 once I started working from home, and I bet it’ll have the same effect on you.

And if you want to learn how I seamlessly changed careers, check out this video! 👇

Do Self-Care Activities 

When it comes to social exhaustion, self-care is usually the last thing on your mind. But here’s why I think you should reconsider.

Self-care works wonders for socially burnt out introverts like yourself. This practice helps you recharge your energy, lifts your mood, and allows you to tune out the rest of the world for a little while.

So, pick whatever activity you enjoy doing (like golfing or soaking in a warm bath) and feel your mind and body become one again.

If you’re looking for some great self-care products you can use to decompress, check out this post!

Start Meditating

If you haven’t tried meditation to improve your social burnout, this is your sign to start. 

Meditation has helped me restore my energy many times, and it’s a practice that I will do for the rest of my life.

I mean, who wouldn’t want a clear mind and high energy levels?!

I could go on and on about the benefits of meditation, but this is a practice you truly need to experience for yourself.

The great thing about meditation is that you can tailor it to your needs.

Maybe guided meditations will be the best method for you. Or maybe you’ll get the best experience by sitting in a quiet room with soft music playing.

In as little as five minutes, you can free yourself from the weight of social commitments and the stressful situations that often accompany them.

If you’re ready to change your life with meditation, this post will be super helpful to you!

Reduce Social Media Use 

Social media, when not used effectively, can negatively affect your emotional health and actually exacerbate your exhaustion. 

Think about it–constantly scrolling, liking, and engaging on social media is not that much different than doing all of those things in person. It still drains your social battery.

And looking at a screen for a prolonged amount of time isn’t good for you either.

If you’re someone who is on social media a lot throughout the day, my video below will give you some helpful tips on how you can scale back a bit.

Schedule Daily Alone Time 

I can’t stress enough how important this tip is. As an introvert, alone time is non-negotiable.

Finding even 20-30 minutes each day to take short breaks and decompress by yourself will do wonders for your low social battery.

I’ve found it’s helpful to actually schedule out this time in your calendar or planner so you’re more likely to stick to it.

When it’s not scheduled out, it’s easy to forget about it.

Make this time worth your time, no matter what you decide to do.

Check out my video below for more tips on this!

Social exhaustion doesn’t have to ruin your life. Changing your daily routine can improve your energy levels in the best way possible.

Leave a comment on some ways you’ve overcome social exhaustion and check out this post next!

Peace, love, and good vibrations, pub-5470387511821699, DIRECT, f08c47fec0942fa0
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