The modern workplace is built for extroverts. Extroverts are paid more, promoted faster and rated more positively by their colleagues and managers. As such, it’s hardly surprising that many people say they want to become more extroverted and that employees looking to advance their careers are often encouraged to engage in extroverted activities. But if you’re not a natural extrovert, does putting on an extroverted face really pay off?

Research has shown that even for naturally introverted people, behaving in a more extroverted way can be mood-boosting and be energizing in the moment. For example, in one series of lab-based studies, participants were randomly assigned to participate in more- or less-extroverted activities. Researchers found that the participants in the more-extroverted group consistently reported higher levels of happiness immediately after the experiment.

Research has also shown that acting in a manner that’s out of character can be depleting in the longer term. One study found that when introverts acted extroverted, they experienced improved moods and energy levels in the short term, but because these behaviors were inconsistent with their natural personalities and preferences, their energy levels fell substantially just one hour after the fact. This suggests a substantial mental toll whose long-term costs may sometimes outweigh the benefits.

To be sure, people who are naturally more introverted may still stand to benefit from adopting extroverted behaviors in some cases. But research illustrates the importance of doing so in moderation and of making sure to give yourself time to recharge when you do opt to act more extroverted than you are.

So, what does it take to strike the right balance? Self-reflection is the critical first step. Ask yourself how different social situations make you feel and how much time you need to recover from different kinds of extroverted activities. It’s vital to take a personalized approach and try different options to see what is most effective for you.

Proactively scheduling breaks can be a good way to ensure you have time set aside to recharge after a period of extroversion. Some people find mindfulness or meditation practices helpful and for some, journaling can be an effective way to process, reflect on and gain insight into the situations that they find most depleting.

Most importantly, don’t wait until you become depleted and then reactively try to cure an “extroversion hangover.” Instead, identify the strategies that will work best for you — and proactively incorporate them into your life before you become exhausted. That means determining which activities you’re likely to find draining or revitalizing, and then planning ahead accordingly to ensure you’re set up to maintain sustainable energy levels while reaching your goals.

There’s no denying the professional benefits of acting extroverted. Many elements of our working lives necessitate a certain amount of extroversion to get ahead. However, the research suggests that for naturally less-extroverted people, acting more extroverted can sometimes seriously backfire, as these behaviors can end up being draining and depleting rather than energizing. Ultimately, it’s all about knowing your own limits, using your social battery wisely and giving yourself time to recharge if and when you need it.

Most professionals understand the value of networking; the problem is that they just don’t do it enough.

But, especially for introverts, the reality of plunging into a pack of strangers at an event can feel profoundly intimidating. It’s bad enough when everyone is relatively new to the group. But it’s even worse when you discover that you’re practically the only new member and everyone else already seems to know each other. How can you break in and build relationships when no one else seems to feel the need?

ASK FOR NETWORKING HELP

In most cases, you’ll know at least one person in the group who can help you break in — even if it’s the group’s membership coordinator who approved you.

Remember, not every contact is attuned enough to realize you’ll feel uncomfortable at first; they may assume you’ll be fine on your own. That’s why it’s important to ask for their help — which they’ll almost certainly be glad to provide.

COMMIT TO UNDERSTANDING THE DYNAMICS OF THE GROUP

You can’t make an informed analysis at your first meeting, or even your first few. Instead, reserve judgment and, like an anthropologist, commit to understanding the dynamics of this new group. During the moments when it seems uncomfortable, remind yourself why you joined in the first place (access to interesting people or an opportunity to make connections in a new field, for instance). Five years later, my client is now one of the most involved and well-connected members in that group.

OVER-INDEX DURING YOUR FIRST YEAR

Because you’ll feel like a stranger at first (and you are), the antidote is to make yourself a “regular” as quickly as possible. Prioritize attending the new group’s events — even to an extreme.

You can also use virtual ways to deepen your connection to a given community, such as participating in online forums or setting up one-on-one “getting to know you” video calls with other members.

DOUBLE-CHECK YOUR ASSUMPTIONS

When you’re first making sense of a new social dynamic, it’s easy to overlay your “standard script” onto the circumstances. One colleague of mine was recently bemoaning the high level of “status consciousness” in a group we both belong to. When I asked why he felt that way, he said it seemed clear that the more “famous” members of the group all hung out together — which was true. But it was also true that they were long-standing members who knew each other well.

It’s possible that they only wanted to hang out with other “elites,” I acknowledged. But I reminded my colleague it was equally possible that they just wanted to catch up with their friends, and once he got to know them, he would be in that category as well. It’s worth stress-testing your perspective with trusted friends and colleagues before settling on a negative judgment.

Even for experienced professionals, it can be awkward and uncomfortable to enter a social situation where it seems like everyone else knows one another while you’re making stilted small talk with an endless sea of strangers. But by following these strategies, you can transform those new contacts into valued colleagues and friends.