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  • Mental Health Issues
    • Anxiety
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    • Relationships 101
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    • Starting Therapy
    • Types of Therapy
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    • Anxiety Medication
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    • Best Online Psychiatrist Options
  • My Mental Health
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  • What Is Social Fatigue?What Is Social Fatigue?
  • Recognizing The SignsRecognizing The Signs
  • 9 Preventive Tips9 Preventive Tips
  • How to RecoverHow to Recover
  • ConclusionConclusion

Signs of Social Fatigue & 9 Ways to Prevent it

Headshot of Jaclyn Gulotta, LMHC

Written by: Jaclyn Gulotta, LMHC

Headshot of Naveed Saleh MD, MS

Reviewed by: Naveed Saleh, MD, MS

Published: September 22, 2023

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.

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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 or mental 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 fit in. 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.

Is Social Exhaustion Exclusive to Introverts?

Social exhaustion is common for, 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—sometimes called an introvert hangover.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:

  1. You are overly tired: You feel like you’re mentally, physically and emotionally drained, even after getting hours of sleep
  2. You feel stressed: You start feeling triggered by even the smallest situation and become easily frustrated with friends and family
  3. You feel anxious: The thought of leaving your personal space leads to physical symptoms that cause anxiety
  4. You skip social events: You make excuses as to why you need to decline an invitation to see friends or family
  5. You feel depressed: You notice changes in your mood during your daily routines at work or at home
  6. You are impulsive: You feel like you have no patience for others and may be short-tempered
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9 Ways to Prevent Social Fatigue & Recharge Your Social Battery

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, resist social burnout, and preserve your social energy:

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. Identify Your 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.

3. 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 changes 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.

4. 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.

5. Seek Support From Friends & 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.

6. Work With a Professional Therapist

Finding a therapist to teach you healthy coping skills is essential. 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.

7. 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.

8. 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.”

9. 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.

How to Recover From Social Exhaustion & Social Burnout

If you feel like you have already hit a point of exhaustion, you can begin to recover from burnout 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. Getting the support of a therapist could help you avoid high functioning depression or more severe outcomes. Consider starting your search for mental health professional in an online therapist directory.

Additional Resources

To help our readers take the next step in their mental health journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy is compensated for marketing by the companies included below.

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Sources Update History

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.

  • Maslach, C., & Jackson, S. E. (1981). The measurement of experienced burnout. Journal of Organizational Behavior, 2(2), 100. Retrieved from https://onlinelibrary.wiley.com/doi/pdf/10.1002/job.4030020205

  • Moore, R., Zielinski, M. J., Ronald G Thompson Jr, Willis, D. E., Purvis, R. S., & McElfish, P. A. (2021). “This pandemic is making me more anxious about my welfare and the welfare of others:” Covid-19 stressors and mental health. International Journal of Environmental Research and Public Health, 18(11), 5680. Doi: http://dx.doi.org/10.3390/ijerph18115680

  • Bierman, A., Upenieks, L., & Schieman, S., (2021). Socially Distant? Social Network Confidants, Loneliness, and Health during the COVID-19 Pandemic. Social Currents, 8(4), 299-313. https://doi.org/10.1177/23294965211011591

  • Lisechetzke, T., & Eid, M. (2006). Why Extraverts Are Happier Than Introverts: The Role of Mood Regulation. Journal of Personality, 74(4), 1127-1162. https://doi.org/10.1111/j.1467-6494.2006.00405.x

  • Mingchuan Hsieh, & Hsiao-Chi Juan. (2021). An Examination of the Effects of Personality Traits on Performance Scores. International Journal of Intelligent Technologies & Applied Statistics, 14(1), 33-45. https://doi.org/10.6148/IJITAS.202104_14(1).0003

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We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.

September 22, 2023
Author: No Change
Reviewer: No Change
Primary Changes: Updated for readability and clarity. Reviewed and added relevant resources.
November 2, 2021
Author: Jaclyn Gulotta, LMHC
Reviewer: Naveed Saleh, MD, MS
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  • What Is Social Fatigue?What Is Social Fatigue?
  • Recognizing The SignsRecognizing The Signs
  • 9 Preventive Tips9 Preventive Tips
  • How to RecoverHow to Recover
  • ConclusionConclusion
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