How to Survive a Company Team-Building Retreat
Ever gone on a vacation to rest, only to feel exhausted afterward? That’s how a team-building retreat can feel for an introvert.
Imagine just wanting to be invisible — hiding at the back of a crowd and hoping you won’t be called on for anything. You know a full day of overwhelming activities lies ahead, and you somehow hope you can reserve some energy for it…
But no!
All of a sudden, you’re chosen to be the team leader — the person who will have to help prepare a group performance for everyone to see.
Yes, this happened to me — and in that moment, it felt like my heart stopped beating. I could hardly feel it was still there at all!
But I survived the team-building retreat — and you will, too!
The Introvert’s Challenge When It Comes to Team-Building Retreats
One of the biggest challenges introverts face at team-building retreats is the extended time spent away from their comfort zone.
These retreats typically last a few days to a week and take place at a hotel or rented location in the countryside. For introverts, this often means participating in many activities without the comfort of going home to recharge their energy.
The schedule may be packed with small talk, icebreakers (like simple dances or group exercise routines), relay games, cheering competitions, and even mini-parties or social gatherings.
All of this can take a toll on an introvert’s stress levels. With so many activities and constant social interaction, someone like me might find it difficult to carve out time or space to recharge. And that’s not even counting the anxiety of being too self-conscious during group or solo performances — especially when all eyes are on you.
If you’re an introvert preparing to attend a team-building retreat, don’t worry. There are ways to navigate the experience and even turn it into a more positive and meaningful one.
Here are some helpful strategies to help you survive — and maybe even enjoy — your company’s team-building retreat.
How to Survive a Company Team-Building Retreat
1. Prepare and plan carefully.
The key to surviving a team-building retreat is good planning and preparation. Beforehand, try to gather as much information as possible about the event.
Where will it be held? How many days will you be away from home? What activities are planned? Can you opt out of any?
Will you be sharing a room with others? (If so, you might want to bring earplugs to help ensure a good night’s sleep after a long day.)
Also, consider packing a book to help you unwind during your free time. Listening to music can be another great way to recharge — so don’t forget your headphones, especially if they’re noise-canceling.
2. Know your limits.
During a group outing, it’s easy to forget to set boundaries. In your effort to fit in and participate in various team activities, you might not notice just how much of your energy has already been drained.
Check in with yourself regularly. Monitor your energy levels and mood, and consider keeping a small journal to track how long you’ve been “on” and how you’re feeling.
If possible, ask whether you can sit out of certain activities. Some may be optional — and if there’s something you really don’t want to do, consider volunteering ahead of time for a different task, like helping prepare lunch or snacks.
3. Maximize your breaks.
No matter how packed your team-building retreat may be, there will always be time set aside for relaxation, meals, and short breaks. Do your best to make the most of these moments!
If you’ve already burned through a lot of your energy, consider taking a quick nap during break time. And don’t forget to eat a healthy meal — this will help you recharge and stay energized for the rest of the day.
Even during short snack breaks, you can take a walk and enjoy some fresh air. Sometimes, simply “doing nothing” is exactly what you need to restore your energy.
Want to feel more at ease in social situations?
Discover the secrets to enjoying fun, meaningful conversations. Know exactly what to say, even if you’re introverted, shy, or anxious. Feel less drained and have more energy while socializing. Click here to be the first to know about Jenn Granneman’s upcoming book, Easy Conversation.
4. Find a buddy.
It always helps to have a friend by your side. With a buddy you’re comfortable with — someone who knows you inside and out — you won’t feel pressured to make small talk during breaks. And at mealtimes, you won’t have to worry about finding a seat with someone you barely know.
Of course, it’s still a good idea to use the opportunity to get to know your other colleagues. But having a trusted friend nearby can make socializing with a larger group feel much more manageable.
Your buddy can also help you remember to take breaks and look after yourself. If possible, consider sharing a room with them, too — it may help you sleep more peacefully at the end of a long day.
5. Have some fun.
It’s not every day you get the chance to step away from the office — so take this opportunity to enjoy the change of scenery. If your retreat includes outdoor activities, soak in the fresh air and peaceful surroundings as much as you can.
Remember: Your goal isn’t just to conserve your energy or avoid stress. You can also aim to make the most of the experience.
So go ahead and enjoy the games and group exercises. You might not love all of them (or any of them!), but chances are, at least one activity will bring out your inner child. Let yourself relax and play — if only for a little while.
6. Be yourself.
Being an introvert can sometimes make you feel different — and you are! But that’s not a bad thing.
You can be part of a team without losing who you are. In fact, your unique qualities can be your greatest strengths in the workplace.
Let this retreat be an opportunity to show your teammates the power of your introvert strengths — like creativity, thoughtfulness, and insightful thinking. When you do connect with others, you can offer a listening ear and show your capacity for compassion, sensitivity, and warmth.
Look for the Positive Aspects of the Team-Building Retreat
Instead of seeing a company team-building retreat as a nightmare that exhausts you or triggers panic, try to view it as a valuable opportunity — to bond with your teammates, enjoy some moments of relaxation, and show your colleagues the deeper, more authentic side of your personality.
Let preparation, balance, and self-awareness guide you, so you can make the most of this experience for your personal growth — and even your career development.
Take a break for a while. Enjoy yourself, but honor your boundaries. Lean into your strengths and make the most of your team-building retreat. If I survived them, so can you! 
