We all have learnt in school that humans are social animals. We thrive when we have strong social connections. Regardless of how intelligent, handy, or effective you are, you will always need people around you – like friends and family who give you emotional support, colleagues and mentors who help you grow in your career and vocation, reliable relatives who could help you in times of need and many others.
Socialising is the way to maintain these relationships. But our social battery is not always high enough to go out and meet people. We all have those days (which is perfectly okay). The problem arises when you are never in the headspace and mood to meet your friends and family. This could be due to a serious underlying psychological issue. One of them could be burnout. Here’s everything you need to know how burnout depletes our social battery:
Mental health explains how burnout can affect our ability to socialise
Burnout is the erosion of physical and mental capabilities to execute simple tasks when we are overstimulated and over-stressed. We spoke to Dr. Rahul Chandhok, Sr. Consultant & Head of Psychiatry at Artemis Lite NFC, New Delhi, about how burnout affects our social lives.
Dr. Chandhok said, “Burnout is more than just being tired or stressed; it’s a state of being emotionally, mentally, and physically worn out from too much stress for too long. People often talk about burnout at work, but it can affect every part of life, even how we treat other people. Mental health experts say that one of the less talked about effects of burnout is how it affects our social life. When someone is burnt out, even small talk can seem like a lot of work. It can be hard to find the energy and emotional space to connect with other people. We need to be present, listen, respond, and care when we socialise, but burnout takes away our motivation and mental space to do these things.”
Why does burnout affect social behavior?
Talking about the role of burnout in social behaviour, Dr. Rahul Chandhok said that burnout can interfere with your brain’s cues to process simple emotions. You may feel overwhelmed, increasingly irritable or become socially anxious.
He explained, “Burnout messes with the brain’s ability to control emotions. It can make you more irritable, less patient, and more sensitive to your feelings. This means that a person might not be able to handle small talk as well or might get overwhelmed easily in groups. Social anxiety can suddenly show up when it wasn’t there before. People may start to cut themselves off from others over time, not because they don’t value relationships, but because they feel too mentally exhausted to keep them up.”
Dr. Chandhok also said that burnout could interfere in your lifestyle, increasing stress which could nudge you to make unhealthy choices like irregular sleeping patterns, unhealthy eating, etc.
“Chronic stress and burnout can also mess with our sleep, appetite, and ability to focus, all of which affect our mood and desire to connect with others. Your body and mind are in survival mode when you don’t sleep or eat well. In this state, it’s normal for socialising to take a back seat,” he said.
The toxic cycle of social withdrawal
Dr. Chandhok also spoke about the toxic cycle of social withdrawal due to burnout. He said that it could feel comforting to avoid people and stay in a shell as you no longer have the energy to hold up even the smallest conversations. He said it could start a vicious loop, pushing you more into isolation and discouraging you from asking for help that you need.
He said, “People who are burned out often say that socializing is like “putting on a mask.” It can be tiring to act like everything is fine or to be happy in front of other people. People might stop seeing friends or going to social events because they are afraid of being asked, “How are you?”, an honest answer to a question they don’t have the energy to give. This withdrawal can start a bad cycle. The more you stay away from people, the more alone you feel. And the more alone you feel, the harder it is to ask for help, even when you really need it.”
What can help?
To tackle social burnout, it is important to identify the signs early on. Dr. Chandhok said it could be helpful to take baby steps and take a break whenever things feel overwhelming. He said, “It’s important to identify the signs of burnout early. If you keep canceling plans, avoiding calls, or feeling emotionally distant from others, these may be signs that you’re mentally overloaded. You don’t have to make big changes to get better. Just let yourself rest without feeling bad about it.”
He advised to start small and meet people for periods of time. He also suggested seeking professional help to deal with social burnout. He advised, “To avoid taking on too much, set limits and have simple, low-energy conversations like texting or meeting for coffee for a short time. Talking to a therapist can help you professionally, and talking to close friends can help you feel better emotionally. You don’t have to be alone; you just need understanding, space, and gentle care.”
He added, “Burnout doesn’t just affect productivity, it touches our connections, our communication, and our sense of belonging. Being aware of this impact allows us to respond with more compassion, toward others and ourselves.”
Social and lead images credits: Freepik
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