An introvert's guide to socializing

Experts continue to drive home the health benefits of engaging with others. An active social life is good medicine for the body and brain, as it's been linked with lower risks of many chronic diseases, dementia, and mild cognitive impairment.

For introverts who enjoy solitude, social engagement can be a struggle. However, for their health's sake, introverts should create some aspect of a regular social life, according to Dr. Richard Schwartz, a senior consultant with the Adult Psychiatry Residency Training Program of Harvard-affiliated Massachusetts General Hospital and McLean Hospital. "Humans are social beasts by nature, and we do better when we connect with others, even for brief periods," he says.

The benefits of socializing

While introverts relish alone time, they can suffer the adverse effects of isolation without realizing it. A 2020 analysis found that lack of social engagement, loneliness, and living alone were equally harmful to one's health. Dr. Schwartz says this suggests that introverts who don't live alone and don't feel lonely are still at risk. "Introverts are still better off with some level of socializing," he says.

Introverts often dread socializing, yet research has found that they experience the positive effects of engagement even if they don't think they will. A 2023 study in Health Psychology Open found that people who were highly introverted and believed they wouldn't benefit from socializing reported higher levels of happiness after social connections than those who considered themselves highly extroverted.

Finding your comfort zone

According to Dr. Schwartz, it's unclear how much regular social engagement people need to reap its health benefits. He recommends the following strategies for introverts to help create and maintain a social life. "Begin small and only expand to levels of interaction where you feel comfortable," he says. "But try to make these engagements a regular part of your life."

Reach out to old friends. If your social circle has shrunk, try reconnecting with friends you've lost touch with. "There's a good chance they want to reconnect, too, which will make re-engagement easier," says Dr. Schwartz. "Plus, you already have a past relationship, so you don't have to face the awkwardness and uncertainty of meeting someone new."

Take a class. Signing up for a class at a local college or community center can help you focus on learning something rather than simply conversing with others. "This environment allows you to pick and choose when and how much you socialize," says Dr. Schwartz.

Set up dates. Introverts don't always respond well to scheduled commitments, but sometimes these are necessary for motivation. Try establishing a standing date with a friend or a small gathering on a specific day, like a Monday morning chat at a local coffee shop or Friday evening drinks. "When socializing becomes part of your routine, outings can feel less daunting," says Dr. Schwartz.

Invite people over. If going out feels difficult, then have people over. Invite someone for dinner or host a small group to watch sports or play games. "This scenario puts you in control of the environment and the level of social interaction, which can reduce the risk of feeling overstimulated," says Dr. Schwartz.

Join something. Find an organization based on your interests or hobbies, like a golf league, walking group, civic or service club, or volunteering group. "It's often easier to interact with people who share your passions," says Dr. Schwartz. These types of venues also have structured schedules with set time frames that introverts often require.

Solo socialize. Here, you are around other people but don't have to engage with them, like attending a baseball game or going to the movies or theater. "You have the power of whether or not you interact," says Dr. Schwartz. "And sometimes just being around people is enough."

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