By Rick Heuser, LCSW, Therapist

For some people, being social is as natural as breathing. But for introverts, it can feel more like running a marathon… in dress shoes… while making small talk about the weather.

Networking event? That’s skydiving without a parachute. Small talk with strangers? Basically running with scissors. And group icebreakers? Pure nightmare fuel.

If that sounds familiar, you’re not alone. Socializing doesn’t always come easy — but the good news is, it doesn’t have to be draining or awkward. With a few small adjustments (and maybe an escape plan or two), you can enjoy the benefits of connecting with others without losing your sanity — or your Saturday night to exhaustion.

Why Social Connection Matters

Spending time with others isn’t just about having fun — it’s crucial for your health. Research shows that strong social connections can:

• Reduce stress and lower the risk of anxiety and depression.
• Support immune function and even help you recover faster from illness.
• Improve memory and cognitive health as you age.
• Give you a sense of belonging and purpose.

Even brief, meaningful interactions can have a big impact on your well-being.

Tips for Being Social (Without Burning Out)

Start Small

You don’t need to attend a big party to feel connected. A quick phone call, walk with a friend, or brief chat with a neighbor can brighten your day.

Choose Quality Over Quantity

Focus on a few close relationships that feel safe and energizing, rather than spreading yourself thin across many social circles.

Look for Structured Activities

Clubs, volunteer opportunities, or group classes offer built-in conversation starters, making it easier to connect without small-talk pressure.

Use “Time-Boxing” to Protect Your Energy

When making plans, set a clear timeframe upfront: “I can stay for an hour.” Having an end time helps you relax and enjoy yourself without dreading how long it will last.

Prep Conversation Lifelines

Instead of stressing over small talk, keep 2–3 go-to questions handy (“What are you watching lately?” or “Any fun plans this weekend?”). It takes the pressure off in the moment.

Practice Saying “Yes” – Selectively

Sometimes pushing yourself a little outside your comfort zone leads to positive experiences. Say yes to things that spark your interest — but feel free to say no when your energy is low. Boundaries are healthy.

“No thank you” is a complete sentence.

You don’t have to justify every boundary. A simple “no” (without overexplaining) protects your time, energy, and mental well-being. Honoring your limits is a form of self-respect, not rudeness.

Here for Your Mental Health, Always

It’s important to know that many people — introverted or not — struggle with socializing, especially after big life changes, stress, or time away from friends and family. It’s okay to take things at your own pace. Connection doesn’t have to be constant or overwhelming to be meaningful.

If social situations leave you feeling anxious, drained or isolated, it may help to talk with a professional. Your primary care provider can be a great first step. They can help you explore strategies for managing stress, and finding balance in your social life. They can also help determine if you would benefit from additional mental health support and refer you to a therapist if needed.

You deserve support that meets you where you are. Connect with a Virtua primary care provider today to start a conversation about your health and well-being.