How to Combat Depression-Induced Social Withdrawal

Depression can make you stop going out and avoid friends and loved ones. Here’s how social withdrawal and depression create a vicious cycle, and strategies for breaking out of it.

If you find yourself avoiding social contact and isolating from other people, it could be a sign of social withdrawal.

Social withdrawal is a common experience during depression, occurring as both a result of other depression symptoms and a symptom in and of itself.

Read on to learn more about the signs of social withdrawal and depression, how depression causes social withdrawal and vice versa, and how to overcome social withdrawal.

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Signs of social withdrawal

Social withdrawal and depression can appear in different ways for each person.

One person with depression experiencing withdrawn behavior may be more reserved in social situations, while another may tend to avoid socializing and stay home instead.

Common signs of social withdrawal include:

• turning down invitations to socialize
• preferring to stay home
• no longer initiating social contact
• having difficulty answering calls, texts, or other messages
• no longer having fun during social activities
• no longer feeling excited to see friends
• experiencing social anhedonia, or the loss of pleasure and enjoyment from social interactions
• avoiding unfamiliar settings or situations with new people
• avoiding group settings
• being withdrawn, quiet, and less talkative around others
• feeling exhausted and drained from social contact

Social withdrawal can lead to varying degrees of social isolation. In more extreme cases, a person may isolate themselves entirely, cutting off all contact and ghosting friends and loved ones.

The reciprocal relationship between social withdrawal and depression

Social withdrawal frequently goes hand in hand with depression.

Research has shown that people with depression are more likely to be isolated from social networks. This 2020 study, for example, found that having depression symptoms is linked to spending less time in social interactions and group settings.

Withdrawn behavior is partly due to surrounding depression symptoms.

Many common symptoms of depression can increase the likelihood of consciously or unconsciously withdrawing from social contact, including:

• loss of interest in activities that were once enjoyable
• loss of motivation
• emotional numbness
• fatigue
• feelings of hopelessness or worthlessness
• social anxiety
• low self-esteem
• difficulty understanding social interactions
• tendency to experience or interpret neutral social interactions as negative

When someone with depression experiences social withdrawal, however, the behavior isn’t only a result of other depression symptoms.

Social withdrawal can also be a symptom in and of itself, directly caused by depression. Like with so many other depression symptoms, chemicals in the body appear to be partly responsible.

One theory revolves around pro-inflammatory cytokines. These chemicals, released in response to stress, help control inflammation and other immune system functions. Research has found that depression may be related to chronically higher levels of pro-inflammatory cytokines.

According to the authors of this 2023 research review on depression and social functioning, social stress — like general stress — can trigger pro-inflammatory cytokine production. Over time, elevated levels may cause changes in behavior, including tendencies toward social withdrawal.

Elevated pro-inflammatory cytokine levels may also make you more sensitive to negative social interactions, which can in turn increase the likelihood of avoiding socializing.

The vicious cycle

The relationship between depression, social withdrawal, and isolation goes both ways: each triggers the other, creating a vicious cycle.

Depression can cause social withdrawal and isolation. Withdrawal and isolation can exacerbate depression, leading to more severe symptoms. Worsening depression can make someone more likely to withdraw from friends and loved ones, and the cycle continues.

In just one example of this process, the above 2023 review notes that social withdrawal creates more time for rumination, another common depression symptom. Ruminating about interactions perceived to be negative or upsetting may make you more inclined to further disengage and withdraw socially.

In turn, social isolation makes it difficult to experience positive interactions, get emotional support from loved ones, and maintain bonds. This can increase numerous depression symptoms.

Social withdrawal may even increase the likelihood of developing depression. The authors of this 2015 research review report that loneliness, withdrawal, and isolation in childhood and adolescence are all risk factors for depression.

Breaking the cycle

Although the cycle is strong, you’re stronger. With help from professionals and your support network, you can break the social withdrawal and depression cycle.

Here are just a few strategies.

Recognize the signs

The first step to breaking the cycle is recognizing the signs of social withdrawal.

Withdrawal is an easy state to slip into unconsciously, and it can be hard to realize it’s happening. Recognizing the signs may require some effort.

Telltale signs of social withdrawal include avoiding social contact and staying home all the time, turning down invitations, or no longer enjoying social interactions.

Try to think back to the last time you spent time with friends. If it was a while ago, you may be experiencing social withdrawal, and it may be time to ask for help.

Seek professional help

If you find yourself experiencing signs of withdrawn behavior, the next step is reaching out for help.

Working with a therapist or other mental health professionals can set you on the path toward treating your depression and overcoming social withdrawal.

Through therapy, you can develop healthy strategies for regulating emotion, reducing stress and anxiety, and rediscovering joy in activities and social company.

Depending on your case and unique needs, your doctor may also prescribe antidepressant medication to further ease your symptoms.

Reach out to friends and loved ones

Social withdrawal can exacerbate depression, but the opposite is also true. Research has shown that increased social contact and support can help ease depression symptoms, and may even offer protection against developing depression.

As you build back to feeling comfortable and having fun while socializing, consider reaching out to friends and loved ones. Even small forms of contact can help you combat social withdrawal and reconnect with your support network.

When you feel able, try starting with smaller activities or one-on-one settings, like:

• talking on the phone once a week
• getting a coffee
• going on a walk
• having a movie night
• doing an exercise class
• getting dinner together

In adulthood, as we navigate new chapters of our lives, it’s also common to feel more alone and with smaller social communities. If you’re interested in tips for making new friends while battling depression and withdrawal, check out this article.

Join a support group

Joining communities who understand your experience may also offer help. Online and in-person support groups can supplement your depression care and connect you with people living similar experiences and dealing with similar symptoms.

Online groups like the Bezzy Live Chats and Community Conversations are just one place to start.

Practical steps to combat social withdrawal and depression

Overcoming social withdrawal and moving through depression is a long-term commitment that takes time and patience.

While you care for yourself, you can also try staying connected with small, practical steps that you can take daily, weekly, or however frequently you’re able.

Try to:

• Establish and stick to a routine.
• Accept invitations, even when you’re on the fence.
• Keep doing activities you used to enjoy. 
• Schedule set times to talk with friends and loved ones using your preferred method of communication, whether by phone, text, social media, email, etc.
• Take a neighborhood walk and wave to your mail person, say thanks to a cashier, or say hi to a neighbor. 

Takeaway

Social withdrawal, characterized by avoiding social contact and isolating oneself from others, is both a common result and symptom of depression.

Depression can cause or worsen social withdrawal. Inversely, social withdrawal can also exacerbate depression, and may even increase the risk of developing depression.

Still, it’s possible to break out of this cycle. If you suspect you’re leaning toward withdrawn behavior, consider seeking professional help, joining a support group, and reaching out to friends and loved ones — even when it’s hard. 

With help, patience, and compassion, you can overcome social withdrawal and reconnect with your social and support network.