Feeling flat, exhausted, and emotional? You might just be suffering an introvert hangover. Here’s how to treat your introvert hangover symptoms and get yourself back to feeling calm, energised, and happy.

If you are an introvert, you have almost certainly experienced introvert hangover symptoms. It happens when you have spent a lot of time with other people, either for work or socialising with friends or family.

It usually happens when you have been around other people for an extended period of time without being able to get much time for yourself. Prime reasons for getting a serious introvert hangover include work conferences, holidays with other people, or having house guests.

After a busy social event or series of events, we can be left feeling the following symptoms.

Introvert hangover symptoms

  • Feeling exhausted
  • Experiencing resentment and irritability
  • Feeling flat and empty and even depressed
  • Feeling over emotional or tearful
  • Experiencing overwhelm
  • Feeling guilty
  • Experiencing anxious thoughts
  • Feeling like you are not good enough

Of course, we introverts enjoy spending time with our family, friends, and colleagues, it’s just that we also need time alone to process our thoughts and recharge. It’s like we just can’t think straight when there are other people around all the time. But we often feel guilty for this and as if there is something wrong with us.

But being an introvert doesn’t mean that there is something wrong with us and in fact, we all have many gifts to offer the world. You deserve to take care of yourself and honour your introvert tendencies without feeling guilty.

How to avoid an introvert hangover

Ultimately, the best way to avoid suffering introvert hangover symptoms is to schedule your time well. This can be hard to do as social situations can be difficult to avoid. Also, we often forget that we struggle with too many social engagements.

When asked in advance if we want to go to an event or have people to stay, we look forward to it and know we will enjoy it, so we say yes. But the problem comes when we don’t schedule some quiet time amongst the social activities.

The problem is that the longer we spend with other people, the more time we need alone to balance it. This can mean that after having visitors or being at a work conference, we need several hours, or even days, alone to recharge and that is not always easy to achieve.

Inevitably, we sometimes get the balance wrong and end up with a stinking introvert hangover. We feel like we can’t face the day, let alone other people and we also feel anxious and overwhelmed by all that we need to do. In addition, we feel like we are horrible people for not being as socially adept as others.

If you have reached this difficult place, here are 6 ways you can relieve the symptoms of an introvert hangover.

1. Clear your schedule

I know this can be difficult, but you need time to recover. Cancel anything non-essential for the next few days. Tell people you have a migraine if you need to. In fact, do whatever you can to get yourself some quiet time alone, even if you have to lock yourself in the bathroom to get it! This will give you time to process and think clearly.

Don’t beat yourself up about needing some time alone. It is a natural part of who you are and you should embrace this aspect of your personality as it has many good things to offer.

2. Meditate

After a social event, you may be feeling anxious. This is common among highly sensitive introverts and empaths. Often we worry that we have said or done something we shouldn’t have or failed to say or do something we should have.

The thoughts running around our brains after social events, analysing every detail of our performance, can make us feel anxious and also that we are not good enough.

A few minutes of meditation, watching these thoughts without engaging with them, can break the cycle and reduce anxiety helping you feel calm once more.

If you really struggle with meditation and find it increases your anxiety, you can try journaling instead. Writing down your thoughts can sometimes reduce their power and help you clear your head.

3. Do something that helps you relax

Often we introverts have quiet hobbies that we really enjoy. Perhaps you like to read or paint or knit or just go for a long hike alone. You know what makes you feel better so take some time to do this.

I know this can be hard when you have lots of commitments. But you can’t help others and keep your commitments if you are not feeling your best. It is not selfish to take time for yourself, it is essential if you are to stay on top of things and feel happy and well.

If you have children, you might need to let them watch TV or do some other quiet activity while you take some time for yourself. Don’t feel guilty about this. Do whatever you need to do for yourself.

4. Take a nap

Introverts have to work hard at social events. If you are a sensitive introvert or an introverted empath, this will make socialising even more draining. This is because you spend a lot of energy-sensing the needs of others and supporting and encouraging them.

Don’t feel bad if you need a lie-in or a nap after a social event because you will no doubt have put a lot of effort into listening and empathising with others. You have helped others and now you need to take time for yourself.

5. Eat nourishing food

As well as resting, your body may need extra nourishing food to help you replenish. When we feel exhausted, we often crave carbs and coffee because they give us an instant energy boost.

However, nourishing food will help you recover your energy better in the long run and you won’t suffer a crash a few hours after eating. So avoid the cakes, coffee, and ice cream and feed yourself something delicious but nutritious instead.

6. Take a look at your schedule

Now is the best time to look at your schedule to make sure you don’t end up in the same position again. It’s a good idea to mark time in your diary for some downtime, some time just with your close family and friends and some time alone.

This may involve saying no to some invitations even if you find this hard to do. Remember that you have to prioritize your own needs to stay healthy and happy. Finding your own balance is the best way to make sure you live a fulfilling life.

Closing thoughts

Introvert hangover symptoms are not fun. At times, they can feel overwhelming and you can lose perspective on your life. Remember that these hangover symptoms will soon pass if you just take time to care for yourself.

We’d love to know what you do when you are suffering from introvert hangover symptoms. Please share your remedies with us in the comments below.

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This Post Has 2 Comments

  1. Nsmap

    Thank you for such an enlightening article. I just couldn’t place my finger on where I was in my circumstances with regards to my feelings. I answered yes to all the bullet symptoms of introvert hangover. I am caretaking my mom who has dementia like symptoms and has become so passive. I was used to seeing an energetic self sufficient independent mother. This new role of caretaker has drained me and whenever I found me time somehow I would feel as if I was in my normal self again. I didn’t know what to call it till I read your article and resonated with the feelings of introvert hangover. It’s a relief to know I have not gone crazy or lost my self. Now I realize why the days feel overwhelming. Thank you for spelling that out for me.

  2. cmw

    At age 61 I still need to consciously schedule alone time. I find that 5 days a week of work is more than enough stimulation for me: an introvert. What I am very appreciative of on this particular page is the inclusion of the symptoms: “After a social event…Often we worry that we have said or done something we shouldn’t have or failed to say or do something we should have. The thoughts running around our brains after social events, analysing every detail of our performance”.
    These post-social event symptoms paralyzed me for days after events in my younger days and still appear. I always wondered if this was part of being so introverted or if it characterized another personality trait. Yesterday, I went to lunch w someone I hadn’t seen in years after a chaotic day of work. Had a nice time, but had those dreadful symptoms come up when I got home. Reading your article today verified that it was just another introverts’ response to too much gab. It is the first time I saw this and really appreciate the validation. That really helps. If you know any articles that continue this thinking, I would be interested in knowing.

    thank you,

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