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Signs of an Introvert Hangover & How to Cope

Published: February 23, 2022 Updated: March 9, 2023
Published: 02/23/2022 Updated: 03/09/2023
Headshot of Michelle Risser, LISW-S
Written by:

Michelle Risser

LISW-S
Headshot of Rajy Abulhosn, MD
Reviewed by:

Rajy Abulhosn

MD
  • What Is an Introvert?Introvert Definition
  • What Is an Introvert Hangover?Introvert Hangover
  • Signs of Introvert HangoverSigns
  • Tips for How to Cope With Introvert Burnout15 Tips
  • How to Support an Introvert in Your LifeSupport an Introvert
  • When to Seek Professional HelpGet Help
  • Final ThoughtsConclusion
  • Additional ResourcesResources
  • Introvert Hangover InfographicsInfographics
Headshot of Michelle Risser, LISW-S
Written by:

Michelle Risser

LISW-S
Headshot of Rajy Abulhosn, MD
Reviewed by:

Rajy Abulhosn

MD

An introvert hangover, also called introvert burnout, occurs when an introvert has spent too much time interacting with others and they feel exhausted and drained. Many people don’t realize that introverts can be very outgoing and enjoy social interactions. However, when they’ve had too much interaction and socializing with others they can feel exhausted and yes, hungover. Recovery includes quiet space, self-care, time alone, and the ability to turn inward to focus on thoughts and emotions.

Being an introvert is full of emotional challenges. A therapist can help you be more comfortable in social situations. BetterHelp has over 20,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $60 per week. Complete a brief questionnaire and get matched with the right therapist for you.

Choosing Therapy partners with leading mental health companies and is compensated for marketing by BetterHelp

Visit BetterHelp

What Is an Introvert?

An introvert is a person who draws their energy from their inner world, a personality trait known as introversion. They are usually introspective and analytical and tend to think carefully before speaking or making decisions. Contrary to common perception, being introverted is not the same as being shy or socially withdrawn.1

Unlike extroverts, who are energized by interactions with others, introverts are drained by social interactions, get their energy from being alone, and prefer to focus their energy on their inner world.2

What Is an Introvert Hangover?

An introvert hangover includes social fatigue, mental and physical exhaustion, and burnout felt by introverts after they have spent too much time socializing with others. This feeling occurs because introverts are drained by interactions with others and need time alone to recharge.

An introvert can go to a party and have fun, but they feel exhausted afterward, whereas an extrovert is more likely to feel energized and ready for more. Once an introvert is feeling hungover, this feeling will usually persist until they have had adequate time away from socializing to recharge and refresh.3

Signs of Introvert Hangover

A burned-out introvert can feel like they’ve been hit by a truck! They may feel exhausted, emotionally and mentally drained, or even physically unwell. Introverts describe feeling like they are mentally foggy, unable to focus and desperately craving time alone. An introvert hangover can happen after a single social event, or can build up over time when too many days pass without time alone.

The following are signs of introvert hangover:

  • Feeling exhausted and drained
  • Being easily irritated
  • Craving alone time
  • Having trouble sleeping
  • Overstimulation
  • Distraction or difficulty concentrating
  • Body tension and aches
  • Headaches
  • Feeling emotionally overwhelmed
  • Lack of motivation

15 Tips for How to Cope With Introvert Burnout

An introvert who has spent too much time with others is likely to feel exhausted and need time alone to think, relax and recharge. Introverts need to be aware of their own signals so they know when they are approaching burnout and can take care of themselves. With a little time, quiet and self-care, introverts can recharge and be ready to interact again.

The following are 15 ways to cope with an introvert hangover:

1, Spend Some Time Alone

When an introvert is exhausted by too much noise, stimuli, and interaction, the first step toward recovery is spending some alone time.1

2. Practice Physical Self Care

Physical self care can include movement, yoga or spending time outside in fresh air – anything that relaxes and recharges the body.

3. Practice Emotional Self-Care

Emotional self-care refers to tending to thoughts, feelings and emotions. Nurturing this inner world is especially important in order to recover from an introvert hangover and lower stress levels.

4. Enjoy Some Quiet

Introverts are more sensitive to noises, which can contribute to anxiety and distraction. Some time in the quiet can help an introvert regulate their nervous system.4

5. Write in a Journal

Introverts gain energy from their inner world, so journaling is a great way to process thoughts and feelings and get reconnected with oneself.

6. Take a Bath

A nice, warm bath with dim lighting and some good smelling bubbles might be just what an introvert needs to soothe their frazzled nerves.

7. Enjoy a Relaxing Hobby

Try a relaxing, solitary activity like knitting, reading, or doing a puzzle. This allows the brain to focus on something enjoyable while still enjoying time alone.

8. Meditate

Meditation helps shift focus away from the noisy outer world, and inward to emotions, body sensations, and thoughts. Some ways to start are by doing a simple breath meditation or listening to a guided meditation, or using an app like Insight Timer.

9. Chill Out With Some TV

Watch a relaxing, uplifting show or movie that doesn’t require too much mental energy.

10. Drive Separately or Have Your own Ride Available

An introvert nearing their interaction limit doesn’t want to get stuck in a noisy, crowded situation. Always being sure to have an escape plan or a ride available is a good way to practice self-care.

11. Be Careful Not to Over-Isolate

Even introverts need community and support, and since introverts are so comfortable spending time alone they can be prone to isolation. This can lead to loneliness and depression. Be aware of the difference between healthy time alone and hiding from the world.

Being an introvert is full of emotional challenges. A therapist can help you be more comfortable in social situations. BetterHelp has over 20,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $60 per week. Complete a brief questionnaire and get matched with the right therapist for you.

Choosing Therapy partners with leading mental health companies and is compensated for marketing by BetterHelp

Visit BetterHelp

12. Get Comfortable With Saying No

A sure way for introverts to become burned out or hungover is by committing to too many social events. Introverts need to be selective about which and how many events and obligations they say yes to in order to avoid feeling completely exhausted and drained. Saying no to the things that aren’t really important or aligned can allow introverts the energy to be available for the things they really want to do!

13. Let People Know Ahead of Time How Long you Plan to Stay

Introverts can have a good time at social events, but often have a shorter time limit than their extroverted friends. By letting their hosts or companions know ahead of time how long they plan to stay, introverts can avoid awkwardness or guilt that may arise from leaving early.

14. Make a List of Restorative Activities

It can be helpful for introverts to write down all of the activities that are restorative and calming, and keep it in a handy place. Then, refer back to the list after social situations when energy is low and before the introvert hangover sets in.5

15. Don’t Beat Yourself Up for Being an Introvert!

Sometimes it feels like the world is built for extroverts, but introverts have many wonderful traits! Introverts are thoughtful, introspective, creative, and deliberate. Own your strengths and don’t be hard on yourself for needing to recharge. No one would expect their phone to work indefinitely without recharging, so why expect that from your own personal energy?

How to Support an Introvert in Your Life

Friends, partners, and family members can support the introverts in their lives by providing them with understanding and space. An introvert may seem withdrawn when they are in fact overstimulated, so ask the introvert what they need and try not to take it personally. Encourage them to spend time alone when they need to, they will be recharged and more ready to interact when they return.

When to Seek Professional Help

Even though introverts need less social interaction than extroverts, they can still have healthy social lives, careers and relationships. When introverted traits cause significant problems in relationships or at work, this can be a sign of something more serious like avoidant personality disorder or extreme social phobia. If an introvert is avoiding situations due to anxiety or fear, isolating, or lacking a support system, it is a good idea to seek professional help.6

Start by scheduling with your primary care physician to rule out any medical concerns, then seek out a licensed therapist. There are therapists available with many different specialties, clinical interests and geographic areas in an online therapist directory.

Final Thoughts

Introvert hangovers can be rough and may emotionally  feel  a lot like their alcohol-induced namesake. Fortunately, there are many ways for introverts to recharge and protect their energy reserves so they can recover from introvert hangovers and prevent them in the future.

Additional Resources

Education is just the first step on our path to improved mental health and emotional wellness. To help our readers take the next step in their journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy may be compensated for marketing by the companies mentioned below.

Talk Therapy 

Online-Therapy.com – Get support and guidance from a licensed therapist. Online-Therapy.com provides 45 minute weekly video sessions, and unlimited text messaging with your therapist for only $64/week. Get started 

Virtual Psychiatry

Hims / Hers – If you’re living with anxiety or depression, finding the right medication match may make all the difference. Get FDA approved medication prescribed by your dedicated Hims / Hers Healthcare Provider and delivered right to your door. Plans start at $25 per month (first month)*. Get Started

Stress & Burnout Newsletter

A free newsletter from Choosing Therapy for those interested in reducing stress and preventing burnout. Get helpful tips and the latest information. Sign-Up

Learn Mindfulness, Meditation, & Relaxation Techniques

Mindfulness.com – Change your life by practicing mindfulness. In a few minutes a day, you can start developing mindfulness and meditation skills. Free Trial

Choosing Therapy Directory 

You can search for therapists by specialty, experience, insurance, or price, and location. Find a therapist today.

Choosing Therapy partners with leading mental health companies and is compensated for marketing by Online-Therapy.com, Hims / Hers, and Mindfulness.com. *Hims / Hers Disclaimer: Subscription required. After first month, price is $85/month for a monthly subscription or $49/month for a three-month subscription ($123 for first order, $147 billed quarterly thereafter). Subscription automatically renews unless you cancel at least 7 days before renewal is processed.

For Further Reading

  • Mental Health America
  • National Alliance on Mental Health
  • MentalHealth.gov

Introvert Hangover Infographics

Signs of Introvert Hangover How to Cope With Introvert Burnout

6 sources

Choosing Therapy strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • The Myers and Briggs Foundation. (n.d.) MBTI Basics. Retrieved from https://www.myersbriggs.org/my-mbti-personality-type/mbti-basics/

  • Farrell, M.  (2017) Leadership Reflections: Extrovert and Introvert Leaders, Journal of Library Administration, 57:4, 436-443. Retrieved from https://www.tandfonline.com/action/showCitFormats?doi=10.1080%2F01930826.2017.1300455

  • Petric, D. (2019). Introvert, Extrovert and Ambivert. The Knot Theory of Mind. Retrieved from https://www.researchgate.net/publication/335571120_Introvert_Extrovert_and_Ambivert/citation/download.

  • Houston, Elaine. (2020, October 12).Introvert vs Extrovert: A Look at the Spectrum and Psychology. Retrieved from https://positivepsychology.com/introversion-extroversion-spectrum/

  • Kozak, A. (2015). Awakened introvert: Practical mindfulness skills to help you maximize your strengths & thrive in a loud & crazy world.

  • American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). Arlington, VA.

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Headshot of Michelle Risser, LISW-S
Written by:

Michelle Risser

LISW-S
Headshot of Rajy Abulhosn, MD
Reviewed by:

Rajy Abulhosn

MD
  • What Is an Introvert?Introvert Definition
  • What Is an Introvert Hangover?Introvert Hangover
  • Signs of Introvert HangoverSigns
  • Tips for How to Cope With Introvert Burnout15 Tips
  • How to Support an Introvert in Your LifeSupport an Introvert
  • When to Seek Professional HelpGet Help
  • Final ThoughtsConclusion
  • Additional ResourcesResources
  • Introvert Hangover InfographicsInfographics
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