How to soothe an introvert’s hangover

Change your self-talk:

If you’re plagued by a negative monologue when ‘hungover’, use the Socratic method of questioning your own thoughts and switching perspective. ‘Write down the statements you’ve been beating yourself up with and notice how harsh you’re being. Would you talk to a friend like that?’ asks Johnson. ‘Make your inner voice more nurturing. Write another list of things that went well, such as the amount of information you absorbed. Accept that’s how you are, or think, “Okay, I’m not happy with how it went, so what can I do differently next time?”’

STAY SOBER

It’s tempting to get drunk in challenging social situations, but this will exacerbate difficulties, says Johnson. ‘Stress hormones make you dehydrated because you perspire and go to the loo more, and a dehydrated brain goes into crisis mode, making you feel lethargic. Additionally, alcohol knocks out your prefrontal cortex; you’ll find it hard to process a conversation, then become even more detached.’

HAVE AN EXIT STRATEGY

Know your boundaries and plan for them, says Rice. ‘Prior to going out, have a clear idea of how long you’re willing to stay. Explain when you’ll be leaving to your host at the beginning of the event, to manage their expectations. Do what’s right for you and don’t feel guilty.’

Plan a duvet day: ‘Schedule in solitude time after a draining event, because you value this. Mark it on the calendar – if you don’t diarise it, it won’t happen,’ says Johnson. ‘It could be a yoga session or a dog walk – green spaces restore energy, as they boost mood-balancing hormones.’

AVOID CHIT-CHAT

‘Introverts are drained by small talk, preferring deep conversations that match their inward-thinking personalities,’ explains Rice. ‘If you’re in a group, find another quiet person to have a one-to-one with. Or go armed with a few questions so that you can put your great listening skills to use.’

TAKE TIME OUT

When you feel yourself flagging, step outside for a breather or even just go to the toilet. ‘Do grounding techniques, such as breathing exercises or running your hands under the cold water, mindfully feeling that sensation,’ advises Johnson.

Know you’ll have good and bad days:

According to Jung, nobody is a pure introvert or extrovert; there is a spectrum and your place on that sliding scale means you may occasionally enjoy a big rave-up. Be aware that your introvert tendencies can become more pronounced due to mood and circumstance. ‘Check in with your unconscious drivers,’ says Johnson. ‘If you’re going through a period of stress, bereavement or physical illness, you won’t be able to tolerate as much socially.’