Overwhelmed by company? Five introvert-friendly ways to hang out

The Guardian

28-05-2025

When I arrive at a gathering I tend to announce my departure in the same breath as my greeting. 'Hi! I brought some wine, where do you want it? Just letting you know I can only stay an hour because I start work really early on Sunday mornings.' Then I might throw in a little yawn and stretch.
Restaurants aren't much different: my leg's likely to be jiggling before the order has been jotted down. The last mouthful of dessert sounds a last-drinks bell in my head. It's not that I don't love my friends. I've just got a window of tolerance for face-to-face activities, and then the agitation kicks in.
I've been so fascinated by social reluctance that I wrote a book exploring it, The Introvert's Guide to Leaving the House. In my 30s, I'd embarked on a five-year mission to become more outgoing, figuring out which situations I could be comfortable in, and setting myself exercises in social etiquette, empathy and positive reframing. These techniques became second nature by the time I hit my 40s, so I decided to share what I'd learned.
It seems timely. When discussing the book with non-introverts, I realised that social overwhelm has massively broadened in recent years. Whether you blame lockdowns, news-cycle malaise or digital-era disconnect, we're less likely to commit to an outing.
But I've learned it's possible to engineer low-key hangs that charge an introvert's social battery – or at least don't drain it as quickly.
The three-second rule doesn't just apply to dropped food. As reported by the British Psychological Society, a 2016 study of nearly 500 participants found the vast majority felt most comfortable with eye contact that lasted just over three seconds. Business blogs from Throughline Group to Inc will tell you that's the optimal eye gaze time because you're showing engagement without becoming unnerving.
That's why shoulder-to-shoulder activities are such a relief. These are activities we do alongside each other rather than face to face, such as going to a gallery, playing pool, a games night, joining your local chapter of the Silent Book Club or taking a simple walk – cheapest hangout ever. Men tend to naturally go shoulder to shoulder more than women; in fact, the Australian Men's Shed Association slogan is 'Men don't talk face to face, but shoulder to shoulder'.
I prefer to know in advance how many people are coming. A newish friend once suggested we go on holiday overseas. I agreed, we made an itinerary, then she announced that another woman, who I didn't know, would be joining us. 'The more the merrier!' said the friend. Worst holiday ever.
The maths is simple: the more bodies there are in a social pile-up, the more overwhelming it becomes. A single person is possible to read. A scenario with two people requires split concentration to accommodate them both. More than two people means second-guessing what everyone is thinking, so knowing what is most appropriate to say is absolutely impossible.
It can help to know who's coming in order to take a moment beforehand to recall the last time you met each person and what was going on for them. Having a one to one side-conversation with someone about something that interests them is infinitely better than aimless group small talk. You could even make notes in your phone contacts whenever you've had an interesting chat. It's not stalking, it's anthropology – you're studying your community.
What if you don't know the people? I like to gamify a situation I'm not looking forward to. In this scenario the game could be: figure out who in this group could potentially be your new BFF. Find common ground.
Many introverts take the scraping of chair legs across a cafe floor extremely personally. We're sensitive to loud, unscheduled noises (at kids' parties, balloons were a nightmare for me), so venues with the acoustics of a concrete cube are best avoided lest we fritz our synapses. For anyone with sensory processing issues or simply of an irritable nature, a table of six people talking at once sounds like a beer hall during Oktoberfest. Worse, there's probably going to be cross-talk, where more than one conversation is competing for our brain's attention. In these social gatherings I often fall silent. People must think I have the consumptive constitution of a 19th-century muse.
If it's just you and a friend, you could likely get away with suggesting a venue change because you're dying to hang on to their every word but can't hear them. If it's a larger group you could try wearable tech – the fancy term for earplugs. Brands such as Happy Ears, Earjobs or Loop earplugs reduce background noise while still allowing conversation to cut through.
Every year I fly back to the UK for a week-long family holiday by the seaside, but despite wanting to see my family, I find being fully present during this intensive period a real struggle. After each trip my cousin Adam posts a big album of photos to Facebook. Without fail I'm only in about two photographs, because all week I've been 'just going back to the house', 'just off to get something' or giving them a head start to the beach hut and promising to catch up. Eventually.
One year, I decided I would consciously opt to skip certain activities and fully participate in others. Of course, I chose to commit to shoulder-to-shoulder activities. For instance, I opted out of sitting and chatting in the beach hut, but committed to a board game in the evening.
Think of the next lengthy get-together you've got coming up and consider what elements you'll sit out and what you'll commit to. Then make sure you're in the photos.
Now you've committed to a hangout, give yourself time to self-regulate, since your mood has an effect on others. That means no sighing on arrival or being distant.
Introverts can find it harder than most to communicate what's going on for us, but developmentally, managing our spillage is something we ought to be on top of by the time we leave school. If we're still killing everyone's buzz as adults, then it's something we've given ourselves permission to do, hoping people will just make allowances.
If your modus operandi has always been Wallow Now, Apologise Later, a good way to behaviour-check yourself is to ask: am I likely to send an apologetic text to this person later? If the answer is yes, try to tackle your behaviour in the moment instead. You might acknowledge your mood and say you're going to reset. You could even half-jokingly ask the other person to help you out by giving you an update on their news while you're 'rebooting'.
Better still, take a few minutes before a meet-up to focus on your positive relationship with the person and what might be going on in their life. Ultimately, the best way to get out of your own head is to consider another person's needs.
Jenny Valentish is the author of The Introvert's Guide to Leaving the House (Simon & Schuster, A$36.99)