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What is social exhaustion? -

Social exhaustion makes you feel overstimulated, stressed, tired, and anxious after spending too much time with others. Similar to burnout, some people may feel mentally or emotionally drained.

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Is social exhaustion exclusive to introverts? -

Although introverts are more likely to report social exhaustion, it's not exclusive to them. 

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Social exhaustion symptoms and signs -

Common indicators of social exhaustion include feeling annoyed with talking, texting, and socialization in general.

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It can get worse -

Many dismiss these feelings and keep engaging with others, only to feel worse.

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Signs can be physical as well -

Some people may seem physically fatigued, uncharacteristically irritable, or withdrawn. Others may lose interest in daily activities, especially if they involve socialization.

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Low social battery -

Recognizing the signs your social battery is low means you can make changes to avoid burnout or additional stress. 

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What causes social exhaustion? -

There are several factors that can contribute to social exhaustion, including overcommitment and lack of boundaries. 

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Unrealistic expectations -

Due to social media, we're bombarded with images and posts of people who seem to have perfect lives. This creates a sense of pressure to be connected and live up to unrealistic expectations.

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Overcommitment -

Many people struggle with saying "no" to social events or obligations, leading to a packed schedule and little time for themselves.

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Lack of boundaries -

It can be challenging to set boundaries and disconnect from social interactions, which can lead to feeling overwhelmed and drained.

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Work or school demand -

The demands of work or school can also contribute to social exhaustion, as we may feel the need to constantly interact with others to meet deadlines and expectations.

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Effects of social exhaustion on mental and physical health -

If we're not careful, social exhaustion can have serious effects on both our mental and physical health.

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Mental health -

Constant social interactions can trigger feelings of anxiety and depression in individuals who are already struggling with mental health issues. 

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Physical health -

Chronic stress and fatigue can lead to weakened immune systems, making us more susceptible to illnesses. Exhaustion may also make us neglect our self-care routines, leading to poor overall physical health.

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How to prevent social exhaustion? -

While managing social exhaustion can be difficult, there are ways to prevent it and for you to recharge your energy. 

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Only say yes to social engagements that excite you -

Continuously overextending yourself by saying yes to every invite will lead to overwhelm and undue stress. Instead, pick and choose social engagements that excite you.

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Identify your triggers -

Prevent social exhaustion by learning your triggers. For example, explore your feelings after specific situations, such as work parties, family get-togethers, or group outings. Do you feel social drained after these events?

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Establish healthy boundaries -

Sometimes, social exhaustion stems from interactions that exceed your limits and ability to cope. Express these limits with others and stand your ground if they push back.

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Seek support from friends and family -

Express your feelings and struggles with trusted loved ones and be open to hearing their suggestions or insight. 

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Work with a professional therapist -

Mental health professionals can help you change negative thought patterns, be more mindful, regulate emotions, and learn how to combat social exhaustion.

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Practice self-care -

Make time for activities that bring you joy and relaxation. Take breaks when needed, and prioritize your mental and physical well-being.

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Have a to-don't list -

This is a list of people and activities you don't want to be a part of. No is no, and you don't need to explain it.

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Use positive affirmations -

Positive affirmations are phrases you repeat to turn negative thoughts into positive ones. Incorporating them when feeling anxious or tired after socializing can help you recharge.

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Put down the electronics -

Slowly disengage from scrolling your newsfeed, and consider taking a social media break. This break will allow you to rest and refill your social battery.

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Spend time alone -

Spending time with yourself fosters self-awareness and an understanding of how your body responds to social stress. 

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Find a healthy work-life balance -

Make time for hobbies, socializing, and activities that bring you joy. Doing so can help you recharge and maintain perspective.

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At the beginning of the year, have a bird's-eye view of your calendar -

Mark out the busy seasons, such as holidays and festivities. Then mark out time before and after to rest. Also consider who you want to spend time with, who you'd like to meet, and how much time is necessary for what kind of people in your life.
Sources: (Mindbodygreen) (Choosing Therapy) (PsychCentral) 

See also: The important link between mental health and the body

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