Social fatigue or social exhaustion refers to when you run out of energy to spend on yourself and others. Indulging in “me time” is a good way to identify what you need to reset and recuperate your energy. Seeking help with a therapist is another important step, as they can provide and help teach healthy coping skills like deep-breathing exercises, meditation, and journaling.
What Is Social Fatigue?
Social fatigue leaves you feeling overstimulated, stressed, tired, anxious, and under pressure in social settings. You may be concerned about what to say, how to say it, and what others are thinking. Social fatigue can be compared with burnout, an aspect of which is increased emotional exhaustion.1 For example, a person may feel as if their emotional resources are depleted.
In a world where everything is so visible and happens so quickly, people often feel like they have to do more in order to be perfect. If you’ve ever felt like you “just can’t” anymore, it may be a sign that you have reached your threshold for social interactions. When you start to feel like you have no motivation to do even simple things, it’s probably time to make a change.
Has Social Fatigue Changed Over the Past Year?
COVID-19, social distancing, and quarantining have changed numerous aspects of our lives, including our social lives.2,3 How we interact and perceive socialization has changed, which means how we experience social fatigue may have also changed. As restrictions lift and people are able to engage freely, they may feel exhausted more quickly and anxious about the thought of being social at all.
Is Social Exhaustion Exclusive to Introverts?
Social exhaustion is common though not exclusive to introverts.4 Extroverts are more likely to find ways to self-soothe and avoid feelings of overwhelm. During normal daily routines, they are better able to maintain or intensify their pleasant mood by putting in more effort into pursuing pleasant situations. This makes social exhaustion more of an issue for introverts.5
6 Signs You’re Experiencing Social Exhaustion
If you feel like you’ve had enough talking, texting, facetiming, Zoom calls, and socialization in general, then you may be experiencing social exhaustion. Many people dismiss these feelings and keep engaging only to feel worse in the long run, but it’s important to recognize the signs and take action to cope.
Here are six signs that you’re experiencing social exhaustion:
- You are overly tired: You feel like you’re mentally, emotionally, and physically drained, even after getting hours of sleep
- You feel stressed: You start feeling triggered by even the smallest situation and become easily frustrated with friends and family
- You feel anxious: The thought of leaving your personal space leads to physical symptoms that cause anxiety
- You skip social events: You make excuses as to why you need to decline an invitation to see friends or family
- You feel depressed: You notice mood changes in your daily routines at work or at home
- You are impulsive: You feel like you have no patience for others and may be short-tempered
9 Ways to Prevent Social Fatigue
When it comes to preventing social fatigue, there are a lot of ways you can support yourself, including only saying “yes” to what really excites you, making small adjustments to your social habits, establishing healthy boundaries, and talking to a therapist.
Here are nine ways to prevent social fatigue:
1. Only Say Yes to Social Engagements That Excite You
When you decide to engage in social gatherings, pick and choose which ones are really worth it to you. If you pick only what genuinely excites you, it will be easier to find the motivation to go. If certain places make you feel overwhelmed, don’t pressure yourself with feelings of obligation.
2. Make Small Changes
Making small changes can help you get back to a more comfortable and confident mental space. Setting clear and concise goals for change (i.e., one or two per week) can also help reduce worry or fear for the future. For example, a small change or goal could be getting out of bed, taking a shower, and going for a walk.
3. Establish Healthy Boundaries
Creating a safe space for yourself will make you feel more secure and stable when you do decide to enter a social interaction. Start by identifying what’s important for you to feel comfortable, as well as what others can expect from you. Practice setting and keeping boundaries as a way to separate your feelings from others’ and focus on your own healing.
4. Seek Support From Friends or Family
Building a strong support system of family or friends will help you to feel validated in your decisions. You can implement this each week as you feel the need to share your emotions and reach out to trusted individuals when necessary.
5. Work With a Professional
Find a therapist to teach you healthy coping skills. They can also provide guidance on boundary setting. Start by deciding what type of therapist you need and what you want to gain from the process. They will have many different skills and specialties like changing negative thought patterns, being more mindful, regulating emotions, and learning relaxation techniques.
6. Practice Self-care
Take time for yourself to reset and recharge. Implementing a self-care regimen can help you build your sense of self and self-worth. Learning about what makes you happy can be beneficial as you begin to feel comfortable on days when you want to be alone.
7. Use Positive Affirmations
Positive affirmations are phrases you can repeat as a way to turn negative thoughts into positive ones. By repeating these phrases, you will gain control of the thoughts that cause overwhelm and exhaustion. Examples of positive affirmations include, “I am allowed to rest,” “I value myself,” and “It’s OK to take a break.”
8. Put Down the Electronics
How many times do you feel the urge to check what others are doing out of fear of missing out? These constant thoughts and urges may cause fatigue. Slowly start to disengage from checking social media or scrolling your newsfeed. This break can help you to reconnect with yourself in a way that is more mindful.
9. Identify Triggers
Triggers cause reactions that leave you feeling socially fatigued. By learning your triggers, you can understand what is happening to you in the moment, recognize what causes you to feel fatigued, and learn methods to avoid certain situations or manage them accordingly.
How to Recover From Social Exhaustion
If you feel like you have already hit a burnout point, start to recover by getting some alone time. Being alone doesn’t have to be a negative thing; it simply means that you are being kind to yourself and putting your well-being first. Sometimes, being selfish is a good thing, especially when it means building a better version of yourself.
Being self-aware and listening to your body will also help you recognize what you require to recover from social exhaustion. Once you acknowledge what you need, then you can begin to implement changes into your daily routine. Remember, once you start, it is easier to be consistent in your actions.
Final Thoughts on Social Fatigue
If you feel like you’re experiencing social fatigue, a good first step is to reach out to a therapist, counselor, or mental health professional. Working with someone at individual counseling can help you learn important coping skills, value and enjoy “me time,” and avoid exhaustion in the future. Consider starting your search for a therapist in an online directory.
Additional Resources
- World Health Organization
- Mental Health America
- National Alliance on Mental Illness
- MentalHealth.gov
- Online Therapist Directory: Sort therapists by specialty, cost, availability and more. Watch intro videos and see articles written by the therapists you’re considering working with. When you’ve found a good match, book an online therapy appointment with them directly.
Are you ready to connect with a therapist but feel a little overwhelmed by all your options? Speak with one of Choosing Therapy’s Client Navigators. Client Navigators are mental health professionals who will listen to what you’re looking for in a therapist and help pair you with the best possible fit. Getting started is free, easy, and confidential.
