Ever walk out of a big work event or networking mixer and feel like your battery isn’t just low—it’s flatlining? Let’s talk about it. For introverts running businesses, building brands, or showing up at industry events, pushing through back-to-back meetings, conferences, or happy hours doesn’t spark energy—it drains it, fast. And that crash you feel after? That’s not just being “tired from work.” It’s the dreaded social hangover—and for introverts, especially those in business, it hits on a completely different level.
If you’ve ever needed a day (or three) to recover after a trade show, client presentation, or team offsite, trust me: you’re not alone. The truth behind the “social hangover introverts” experience is real, and understanding it is key if you want to succeed in business without burning out or losing yourself.
What the Heck Is a Social Hangover?
A social hangover is exactly what it sounds like: the slump you get after a lot of social interaction, even if the events themselves were fun or successful. For introverts, this crash can sneak up and hit hard. It goes way beyond just needing a quiet night in. Unlike extroverts, who might find energy in crowds, introverts refuel with alone time. When we don’t get enough of that, we end up running on fumes.
According to psychologist Dr. Laurie Helgoe, introverts process stimulation in a unique way—our brains actually use more acetylcholine, a neurotransmitter that helps us focus inward. Too much external stimulation can fry our circuits, making us feel scattered, exhausted, and blue (Verywell Mind).
My Latest Social Hangover (and Why It Was a Doozy)
Look, let’s get real. This week, I had to excuse myself from a client call—not because I was flaky or irresponsible, but because my energy was still tanked from an event that happened days before.
Here’s what happened the prior weekend…
- Thursday: Hosted a big marketing event in NYC—super high energy, I had the spotlight for hours, a success on paper.
- Friday-Completely fried. I made an attempt to rest and recover.
- Saturday–Monday: Back into non-stop socializing with family on a holiday weekend.
- All weekend: Foggy, groggy, and honestly, pretty down.
I somewhat rested on Friday, so I blamed allergies (hello, Jersey pollen) for my low energy during the rest of the weekend, but eventually I had to admit that Thursday’s event kicked my introverted ass, and I needed days to reset. My fatigue was a social hangover in full force. Here’s how it looked for me:
The Signals That Screamed “Social Hangover”
- Physical: Fever blister and total exhaustion. I felt like I was dragging myself everywhere.
- Mental: Brain fog, grogginess, and jumping thoughts all at the same time. Couldn’t focus or remember my vocabulary.
- Emotional: Depression. Not the kind you notice right away, more like a heavy blanket over everything—suddenly, I’m doubting my business, my purpose, even my own capacity.
- Social: Couldn’t make eye contact, didn’t want to talk to anyone. Eventually, I drew the line by Sunday and chose to eat alone at the hotel bar because speaking to the server or anyone else felt like a marathon.
- Digestive: Y’all, stress is real. My stomach wasn’t having it—apparently, for some people, social hangovers can bring on nausea or digestive upset (PsychCentral).
Why Do Introverts Get Social Hangovers?
Science backs this up—it’s all about the way our brains are wired. Introverts are more sensitive to dopamine, which means too much socializing = overstimulation = a need to withdraw and recharge (Scientific American). And yes, when we ignore those warning signs or push through for too long, our minds and bodies shut down in protest.
How I’m Changing My Game Plan
So, what now? Instead of swearing off my business, socializing, or big events forever, I had to get honest with myself:
- Rethink marketing. Not every branding push has to be a high-octane mixer—smaller community events recharge me instead of depleting me.
- Protect the days after big commitments. I might need to “blackout” time for recovery and say no to anything extra.
- Listen to my warning signs. When focus slips and my stomach acts up, it’s not just random—it’s a signal.
Will I give up public speaking at large events? I don’t know (jury’s still out). But I do know I’m not alone—and if you’re an introvert who feels like a hot mess after social weekends, there’s nothing “wrong” with you. You’re not broken, flaky, or lazy. Your brain just needs to hit reset.
Tips for Surviving a Social Hangover as an Introvert
- Plan “detox days.” Don’t schedule back-to-back social events.
- Communicate your needs. Boundaries aren’t just a buzzword—they’re a survival skill.
- Refuel how you need to. Maybe it’s reading, walking, or doing nothing at all.
- Notice your triggers. Keep a journal. Patterns will pop up, trust me.
- Know it’s legit. Social hangovers are part of being an introvert, not a personal failing. Even introvert advocates like Susan Cain get them.
Join us at The Gal Project, where “being BAF” also means honoring our limits and lifting each other up. Have your own experience with social hangovers or tips for surviving them? Please feel free to share them in the comments, and let’s exchange stories and solutions.