How to recognise (and beat) social burnout

City life has us working 9-5 and socialising 5-9. Meeting up with friends and fitting in everything on your bucket list can sometimes feel like a second job, especially in cities brimming with activities and new people to meet. While human connection and doing what you love are crucial for our well-being, packing in too much can drain our social batteries. Balancing work, play, and rest can be challenging, particularly during busy summer months and festive periods. So, how can you beat social burnout?

Social burnout, also known as social fatigue or introvert burnout, is when you have socialised a lot that it can deplete your emotional and mental energy. You feel like your social battery is low and you’re physically and mentally exhausted. If you’ve not had enough ‘social rest’, which is 1 of the 7 types of rest, you can feel off-balance and crave a little solitude.

You may look at your work and social calendar and dread commitments, or feel like you’re not fully yourself when you’re in social situations. Some of the ways you can recognise that you’re social battery is running low are:

Tiredness and exhaustion Feeling physically and mentally worn out after social activities

Decreased enjoyment You may not enjoy the activities as much as normal or crave solitude

Irritability You may be get easily frustrated or annoyed by minor inconveniences

Anxiety You may feel more anxious than normal or quieter than usual before or during social activities

Crave rest and time alone You may be feeling like you want time alone (which is great for your brain) or time without plans to rest and recharge.

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Surprising benefits of solitude

If you think you may be running low on social energy and feel the effects of social burnout, here’s a few things you can do to beat (or avoid) it.

Prioritise Your Events Focus on attending the most important gatherings and politely decline others. It’s better to invest your energy in fewer, more meaningful interactions than to spread yourself too thin. Also consider the people you’ll be socialising with. Do they take social battery or can you be totally yourself around them. If you’re feeling burned out, prioritise seeing people who fill up your cup.

Visualise Your Schedule Use a calendar or planner to map out your social commitments. Seeing your schedule laid out can help you manage your time better and avoid overcommitting.

Set Expectations Be honest with yourself and others about what you can handle. If you’d love to go but you have a lot on, instead of saying yes, let them know closer to the time. Setting clear boundaries helps prevent feeling overwhelmed and sets expectations for others.

Schedule Downtime Make sure to include regular breaks for rest in your calendar. Use this time to relax, go on a solo date, or simply unwind at home. Downtime is crucial for recharging your mental and emotional batteries.

Be Realistic You don’t need to do everything to live a full life! Understand your limits and don’t feel pressured to meet everyone’s expectations. It’s okay to say no and prioritise your well-being. Your friends and family will appreciate you more when you’re genuinely present and happy.

Social burnout is a common experience in our busy lives, but it doesn’t have to control you. By prioritising your events, visualising your schedule, setting expectations and scheduling downtime, you can enjoy social interactions without feeling overwhelmed. Remember, it’s perfectly okay to take a step back and focus on yourself.