Feeling Drained? Your Social Battery May Be Low. Here's How to Manage It
Dr. Amy Milewski
| 4 min read
Key Takeaways
- The “social battery” is a metaphor for a person’s mental and emotional energy; loud gatherings, networking events and even scrolling social media can drain it, leading to fatigue, irritability and, if ignored, chronic stress.
- Warning signs of a low battery include getting tired, zoning out of conversations, becoming irritable, losing interest in the event and a growing desire to leave.
- Recharging tactics include spacing out commitments, taking short breaks, setting time limits, building buffer time before and after events, and supporting overall health with adequate sleep, regular exercise, a balanced diet and stress‑management practices.
While some people may thrive in a loud, busy party, others may drift toward the walls and find themselves growing weary.
The second group of people may be dealing with a draining social battery. Here is a look at the idea of the social battery and how a person can manage it.
What is a social battery?
While not a scientific concept, the social battery is a metaphor for the amount of mental and emotional energy a person has for events and socializing.
The type, size and duration of a social event all factor into how quickly a person’s social battery runs low. Being in a highly stimulating situation, such as a loud party or a networking event, can become overwhelming and tiring for some people. These events could involve tasks such as:
- Keeping up with conversations
- Managing small talk
- Meeting new people
- Concentrating through the noise
- Managing social anxiety
In-person events aren’t the only thing that can make someone tired. While it can be easy to reach for a phone to relax, scrolling through social media can also drain a person’s social battery.
Everyone’s social battery works a little differently. While extroverted people may generally find socializing energizing and introverted people may find these events draining, anyone can find their social battery drained. It can also depend on the type of event; some people may enjoy a small, quiet gathering for hours but struggle to withstand a loud, unpredictable event. This can be even more difficult if work, responsibilities, other events and all types of stress have already drained a person’s social battery.
While having a low capacity to socialize isn’t serious in the short term, ignoring a drained social battery for a longer period of time could lead to chronic stress and burnout.
Signs the social battery is running low
Here are signs a person’s social battery is running low:
- Getting tired
- Zoning out of conversations
- Becoming irritable and frustrated
- Losing interest in the event
- Growing desire to leave
Some signs an individual has a small social battery include dreading going to events, being overwhelmed by crowds and frequently becoming exhausted after events.
How people can recharge their social battery
A social battery is rechargeable. Every person will need to figure out what works for them, how much rest they need and steps they can take to recover. Here are a few ideas on how an individual can rest and charge their social battery.
Manage their schedule
A high-pressure work presentation and a big party in the same week might be tough for some people. Individuals can pay attention to their schedule and try to space out social events that come up against other responsibilities.
Take breaks
If an environment is too overstimulating, it’s OK to take breaks. Try to go outside, duck into the bathroom or go into a quiet room for a few minutes. A person could try:
- A calming breathing exercise
- Listening to a favorite song
- Taking a brief walk
Time limits and permission to leave
For those who have a limited social battery, they can give themselves permission to leave the event if it’s too overwhelming. Alternatively, they could set a time limit for the event and leave after two hours, for example. Knowing there is a predetermined end may help them enjoy the time they spend at the event.
Build in buffer time
Another way people can charge and recharge their social battery is to give themselves “buffer time.” Take some quiet time before an event to rest and relax. Engage in enjoyable activities, whether reading a book, going for a walk or taking a nap.
Additionally, an individual can give themself time to relax after the event. Block off an evening, a day or a whole weekend to nap, watch movies and rest. By building in buffer time, it can be easier for someone to be present at a social gathering.
Healthy lifestyle habits
Someone can support their social battery by maintaining their overall mental and physical health with habits such as:
- Getting at least seven hours of sleep.
- Exercising for at least 30 minutes a day, five days a week.
- Eating a healthy diet with plenty of fruits and vegetables, lean meat, legumes and whole grains.
- Drinking plenty of water.
- Limiting or avoiding alcohol, which can contribute to anxiety and poor sleep.
- Managing stress with relaxation techniques, counseling and soothing activities.
Amy Milewski, M.D., is an associate chief medical officer at Blue Cross Blue Shield of Michigan. For more health tips and information, visit AHealthierMichigan.com.
Image: Getty Images
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