Are You Avoiding People? Recognising Social Withdrawal as a Hidden Sign of Burnout
Burnout doesn’t always look like exhaustion or a lack of motivation—it can also show up as subtle changes in your behaviour, such as the urge to avoid people. While my previous blogs on burnout have covered the concept, prevention, and recovery strategies for burnout, this post explores some hidden signs, particularly social withdrawal, that can indicate burnout is starting to creep in, or beginning to take hold of your choices.
As a coach, counsellor, mindfulness meditation teacher, and yoga instructor, I’ve seen many high achievers who experience burnout in unexpected ways. Below we explore how burnout can manifest through social withdrawal, and I’ll offer some practical strategies to help you reverse this state, and reconnect with both yourself and others.
Recognising the Hidden Signs of Burnout: Burnout often starts subtly, creeping in through small changes in your behaviour that might be easy to overlook or rationalise for quite some time. One of these signs is social withdrawal, which might be a signal for deeper issues at play. This can look like:
Emotional Numbness: Burnout can blunt your emotions, making it difficult to engage socially, or finding any joy in social interactions. This emotional numbing makes it harder to connect due to the amount of energy it takes to make connections with others.
Social Withdrawal: Have you been avoiding social interactions, declining invitations, or even avoiding casual conversations with colleagues or friends? This may be a sign that your emotional and mental resources are running low, and leading you to retreat from social engagement.
Disproportionate Reactions: If you find yourself snapping at loved ones or getting easily irritated, these out-of-character responses could be a sign that your usual coping mechanisms are overwhelmed, and your tank of inner resources is depleted.
Why Avoiding People Can Be a Burnout Signal: Social withdrawal can be a defence mechanism—it’s your brain's way of conserving energy when you're already stretched to the limit. When burnout sets in, even positive interactions with others can be draining, leading you to disengage even further. This withdrawal can exacerbate feelings of isolation and make it even harder to do the things you need to do to shift out of this state.
Recognising that avoiding people isn't just a preference for solitude but can be a sign of burnout is important. It’s not just about needing a break from people; it’s about understanding this is a sign of your well-being being compromised, and it's time to do something about it. Reaching out for help is a good idea as it’s difficult to do this on your own.
How to Recover from Burnout: Building on the strategies shared in my earlier blog on overcoming burnout, below are some additional steps that focus on addressing social withdrawal and reconnecting with your community:
Mindfulness and Self-Awareness: Start by acknowledging your feelings, without judgment. Practicing mindfulness meditation helps in becoming aware of your emotions and physical sensations, as a way to gain insights into the root causes of your burnout. This awareness provides a guide for healing, and is supportive of recommencing social reconnection. Again, it can be helpful to work with someone to firstly develop this skill and secondly guide you in identifying and tending to the emotions that you are experiencing.
Prioritise Self-Care: As highlighted in my prevention post, self-care remains a non-negotiable part of regaining your wellbeing. You can do this by engaging in activities that recharge your energy and relax your mind. This could be, for example, yoga, deep breathing exercises, or spending time in nature. These activities are supportive of recovering from burnout and gradually rebuilding your capacity for social interaction.
Set Boundaries with Compassion: Another step, also discussed in the burnout prevention blog, setting boundaries is key to recovery, and good mental wellbeing. This can look like saying no to things so you have time for you, limiting time in environments that incite stress, being clear about when you are working and when you aren’t (this could be determining a finishing work time on a day to day basis). Be kind to yourself as you recognising when you need to step back from social obligations and giving yourself permission to do this without guilt. Also setting realistic goals around reintroducing social activities - a time frame and a time limit is a good start.
Reconnect Gradually: If you’ve been avoiding people, start with small, manageable interactions. Reach out to a trusted friend or family member for a short chat, or engage in low-pressure social activities that don’t overwhelm you. These steps can help you gradually re-establish connections and rebuild your support network.
Seek Professional Support: Burnout recovery is a journey that doesn’t have to be taken alone. Working with a combination of counselling, coaching and mindfulness training can provide the tools and guidance you need to recover. The goal is that you develop and implement strategies that help you regain your energy, balance, and connection to yourself and others.
Preventing Future Burnout: Building on the burnout prevention strategies discussed in previous blogs, here are some additional tips to keep burnout at bay, with a focus on maintaining your social connections:
Regular Check-Ins: Continue to check in with yourself regularly, on any changes you’re experiencing in yourself. Reflect on changes in your stress levels, emotional well-being, and social interactions. If you notice any signs of withdrawal or overwhelm, take proactive steps to address them early.
Consider incorporating Mindfulness and Yoga into your routine: You know this is my jam! I walk my talk with yoga and meditation as they are both powerful tools for managing stress and experiencing more joy in life. Making yoga and/or mindfulness meditation a part of your daily routine supports mental clarity and burnout prevention.
Re-evaluate Your Priorities: Success doesn’t have to come at the expense of your well-being. Reassess your goals and priorities regularly, to check in that they are aligning with what you value, to bring fulfilment, and reduce the risk of burnout.
Avoiding people may not seem like a significant behaviour however it can be a warning sign that burnout is creeping in. By recognising this and taking steps to make a change, you can reconnect and benefit from this crucial human need.
Please remember, reaching out for support is a sign of strength, not weakness. If you're feeling overwhelmed or isolated, don't hesitate to contact me. I will support you in making the changes you need to find the balance and connection you’ve been missing, and navigate the high-pressure world you’re living in.