6 Strategies to Cope with Social Fatigue as a Neurodivergent Person

Social fatigue, or social burnout, can feel overwhelming and isolating, especially for neurodivergent professionals. Balancing work-related interactions with personal commitments often demands extensive emotional and mental energy, leading to exhaustion that can affect performance and well-being.

Within this article, we cover tips on setting boundaries, communicating with others, planning essential downtime and how technology can be a useful aid to access support. We hope you find something here that empowers you to navigate professional and personal interactions more comfortably.

Understand your social energy levels

Every person has a different capacity for social interaction, and for neurodivergent individuals, this capacity may be influenced by sensory sensitivities, communication styles, or processing needs. Start by identifying the types of interactions that drain you the most. For example:

Do long meetings or back-to-back calls leave you feeling overstimulated?

Are informal team gatherings easier to manage but still tiring after a while?

Keeping a journal to track your energy levels before and after work-related interactions can help you better understand your limits.

Set your boundaries

When communicated to others in a courteous and kind manner, saying no is a perfectly acceptable response to politely protect your energy. Saying no is all about being kind to yourself, validating how you're feeling and realising that setting boundaries is perfectly normal. If you know you can only handle a certain number of meetings or events in a day, communicate this to your colleagues or manager. For instance, you could say:

"I'm available for meetings between 10 am and 3 pm but prefer to reserve time outside these hours for focused work."

It's okay to say no to optional activities, such as after-work socials, if they feel overwhelming. Prioritising your well-being ensures you're more effective during critical moments. For example, rather than attending optional team lunches, you might schedule one-on-one catch-ups with key colleagues who understand your needs.

Alternatively, there may be occasions where treading a middle ground could be a great idea. If you have an event you want to go to, but are unsure how you'll be feeling by the halfway point, you might want to make a rough plan of when to leave, and communicate this to your friends or family.

If you know you can only handle a two-hour event, communicate this beforehand to friends or family. For instance, you could say:

 "This sounds like great fun. I'd love to come, but I'll need to head off by around 6pm as I have work the next day and really need to rest."

By prioritising your well-being, you're also ensuring you're present and engaged in the moments you do attend.

Share your challenges

Following on from above, generally society is becoming more and more aware of neurodivergence, and with this comes a greater understanding of the needs of neurodivergent people.

If you feel comfortable, try explaining your needs and experiences regarding social fatigue, even if it's just with close friends, family or colleagues to begin with. Helping your manager and colleagues understand social fatigue can lead to better support and collaboration at work. Share resources or explain how certain situations affect you. For instance:

"Long meetings can be overwhelming for me. If possible, could we break them into shorter sessions or share agendas beforehand?"

Communicating can lead to a better understanding of your need to take breaks and your socialising limits, and the types of social settings that suit you best. This way, when the next occasion comes up, you may find that conversations around your needs, venue choices, sensory triggers and time limits are easier to have.

Plan valuable downtime

It's all about balance. Socialising can be great fun, but as a neurodivergent person, be sure to give yourself the grace to take some good quality breaks in your days and weeks to help you reset. For example, if you have a full day of client meetings, consider leaving your evening free of social obligations to allow yourself to recover.

When planning how to spend your downtime, consider limiting aspects that stimulate you and contribute to your social fatigue. These could be bright lights, loud noises and other sensory inputs.

There are so many fun ways to spend your downtime, here's a few for inspiration that will have a meaningful impact on your overall wellbeing:

• Escape into the world of a new book.
• Enjoy the stillness of nature - how about going for a walk or doing some gardening?
• Get creative with a calming colouring, painting or crafting session.
• Focus on a board game or puzzle.
• Reduce stress with yoga, meditation and/or deep breathing exercises.
• Create a quiet and comfortable safe space to retreat to from moments of sensory overload. Useful additions could include noise cancelling headphones, gentle lighting and tactile objects.

These are just a few ideas to get you thinking of how you can plan to spend your downtime. Even just a short while of doing a truly mindful and peaceful activity can help you reduce stress.

You may find it useful to schedule these moments into your diary, so you don't get caught up in your busy lifestyle and forget to carve out time for yourself.

Use sensory tools

Many neurodivergent professionals find sensory tools helpful in managing overstimulation during the workday. Consider:

• Noise-cancelling headphones to reduce office chatter.
• Sunglasses or screen filters to manage sensitivity to bright lights.
• Stress balls or discreet fidget tools to stay grounded during long meetings.

For example, if you work in a busy open-plan office, wearing noise-cancelling headphones can help you focus and conserve energy.

Make the most of technology

That phone in your pocket can be a powerful tool when utilised in a positive way. Stay mindful of how you use it and think about the ways it could support your wellbeing around moments of social interactions and enable you to make the most of your downtime.

A simple starter is to use the alarm feature in your phone or download an app that sets reminders for you to take timed breaks. Other helpful apps include Calm, which is an app with a variety of useful tools to aid sleep, meditation and relaxation. Or alternatively, Headspace, which provides mindfulness tools for everyday life, including meditations, sleepcasts, mindful movement and focus exercise.

Additionally, you can use your phone to find online communities or social media groups for neurodivergent people. This will provide you with immediate access to people who can relate to how you feel and help with further advice and reassurance when it comes to social fatigue, which could prove invaluable.

Hopefully this article has armed you with some helpful tips and ideas to try when it comes to coping with social fatigue. Coping with social fatigue as a neurodivergent professional requires understanding your needs, setting boundaries, and creating supportive environments. Remember, your well-being is a priority, and it's okay to tailor your work life to fit your unique energy levels. By implementing these strategies, you can navigate professional and social interactions in a way that feels sustainable and empowering.