Social Hangovers: Why Socialising Can Feel So Draining 😴

Have you ever felt completely wiped out after spending time with other people, even if it was fun?

That’s what many in the neurodivergent community call a social hangover.

A social hangover isn’t about alcohol or late nights.

It’s the exhaustion that can follow social interaction; it can be emotional, physical, or mental.

For neurodivergent people, socialising often takes more effort.

It might mean masking, keeping up with conversation, or managing sensory overload.

That extra effort uses a lot of energy, leaving you (or your child) feeling drained afterwards.

What a Social Hangover Can Look Like

For neurodivergent individuals:

• Needing hours (or even a whole day) of quiet alone time afterwards 🤫

• Feeling irritable, anxious, or tearful without knowing why 😠

• Struggling to focus, think clearly, or speak as easily 💭

• Physical tiredness, like needing extra sleep or retreating to a safe space 🥱

For parents and carers, you might notice your child:

• Coming home from school, unusually quiet, grumpy, or tearful 😓

• Having meltdowns or shutdowns after social events 🫠

• Needing to “crash” in their room or with a comfort item 🧸

• Enjoying the social activity in the moment but paying for it afterwards 💸

Why Do Social Hangovers Happen?

Masking 🎭

Many neurodivergent people hide or tone down their natural traits to “fit in.”

It takes a lot of energy.

Sensory overload 🤯

Busy, noisy, or bright environments overwhelm the senses.

Processing load 💭

Conversations, body language, and social rules can be mentally exhausting to keep up with.

Anxiety or uncertainty 😰

Worrying about what was said or how you came across can keep your brain on overdrive.

How to Recover From a Social Hangover

For neurodivergent individuals:

• Give yourself permission to rest. Downtime is not laziness - it’s recovery. 🛌

• Create a “reset” routine - this could be listening to music, gaming, using sensory tools, or enjoying quiet hobbies. 🔁

• Communicate your needs if you can: “I need some time alone to recharge.” 💬

For parents and carers:

• Build recovery time into the day after school, clubs, or social events. ⏰️

• Offer comfort before questions. Let your child decompress before asking how it went. 🫂

• Keep evenings calm and low-pressure when possible. 😌

• Celebrate the effort it took to take part, even if the recovery feels hard. 🥳

A Final Thought

Having a social hangover doesn’t mean someone didn’t enjoy themselves.

It means the effort was real, and their body and brain need time to recharge.

To neurodivergent individuals:

It's okay to rest.

To parents and carers:

Your understanding makes recovery easier.

Because at the end of the day, needing downtime isn’t a weakness, it’s part of honouring the energy it takes to navigate the world.