How to Manage Stress as an Introvert (16 Stressful Things Introverts Hate!)

If you are an introvert here are some things that could be stressful for you, identify these triggers and learn how to manage stress better as an introvert.

Although stress affects everybody but introverts can feel more stressed out than others, since they have too many thoughts in their mind at a time.

This overdrive of thoughts, along with a couple of other factors like, having to deal with people, dealing with work pressures etc. can completely stress out introverts.

As an introvert if you wish to manage stress better, start with identifying the triggers first and look for stress-relieving activities to calm your mind.

Here we’ve compiled a list of things that are potentially stressful for introverts and how manage to stress as introverts.

Table of Contents

• How Introvert Vs Extrovert manage stress
• What causes stress in Introverts?
• How to Manage Stress as an Introvert?
• 16 Stressful Things Introverts Hate
• Workplace Stress for Introverts
• Introverts managing stress in social situations
• Dealing with daily stress as an Introvert
• Final word on Stress Management for Introverts

How Introvert Vs Extrovert manage stress

Psychiatrist Carl Jung said no one is pure introvert or extrovert. We have both these personality traits in us. It depends on how deep your introversion or extroversion is on a scale of 1 to 10.

If you are unsure about your personality type take this quiz to find out! if you score more than 5 you may have more qualities of the introvert personality type.

Studies have found most introverts have difficulty in managing stress or being happy than extroverts. Almost 74% of the global population is extroverts while only around 26% are introverts. Our society too leans more towards extrovert characteristics as those are deemed necessary to be successful.

Introverts often feel pressurized to imbibe extrovert characteristics, like speaking up more or be more outgoing, to be successful in the external world. This puts an additional stress on introverts who feel misunderstood in the process.

Basic differences between introverts and extroverts

• Extroverts love social interactions, introverts don’t. Unlike extroverts who feel energized with social interactions and being outside, introverts are loners, easily exhausted by group activities and with external stimulation.

• Introverts internalize stress, extroverts don’t. While both introverts and extroverts experience stress, Introverts have a tendency of bottling up their emotions while extroverts being more outgoing will at least speak about their problems.

• Extroverts are confident, introverts are reserved. Extroverts are usually outspoken and love sharing their thoughts, while introverts are reticent and take time in expressing their thoughts.

Most introverts are also shy, socially awkward, and absent-minded. You may often find your introverted friend absorbed in thoughts and being startled when you call him/her.

What causes stress in Introverts?

Overstimulation

A study has found that extroverts love seeking new adventure or trying new things, this helps them in experiencing dopamine, the chemical responsible for feeling pleasure.

But for introverts new experiences can be overwhelming and lead to over external stimulation. When faced with an over stimulating situation introverts can experience extreme stress.

Lack of solitary time

Introverts seek quiet, alone time to recover from everyday stress, think, concentrate and plan. When they don’t get solitary time they feel mentally exhausted.

As per one study, introverts use prefrontal area of the brain more, which is responsible for reasoning, creativity, problem-solving, comprehension and perseverance. This is one of the reasons why they need their alone time.

Anticipatory Anxiety

Many introverts have anticipatory anxiety, about upcoming events or future life in general. In case of a forthcoming event introverts may also experience loss of sleep resulting in irritation, mood swings and high stress levels.

How to Manage Stress as an Introvert?

Meditate regularly

Meditation will help introverts in regulating their body’s response to stress. It helps in building in better resilience to negative feeling, anxiety, over-thinking, it also helps in staying focused and positive in adverse situations.

Practice Self-care

Self care can help introverts in relieving stress after a stimulating day filled with social interactions. Create a relaxing space for yourself; engage in some mindful activities in your alone time. Try these things.

• Gardening
• Listening to music
• Reading a book
• Taking a power nap

RELATED POST: 150 Self-Care Ideas to Manage Stress

Be Organized

Clutter can get overwhelming for introverts so once in a while declutter your personal space to function better; it can also be great for stress management when you have a clean place to relax.

Try Journaling

Journaling is a window to your mind; it can help you in knowing your deepest thoughts and articulate them better. For introverts journaling can be so helpful in expressing their thoughts fluidly.

RELATED POST: 150 Journal Prompts for Self-Discovery

Get your sleep

A good night’s sleep is imperative for introverts to shutdown their hyperactive brain. Infact, introverts need to rest quite a bit everyday to fully recharge for the next day.

Know Your Limits

Know your limits as far as social interactions go, don’t pressurize yourself to keep up with your peers in an attempt to be seen as more outgoing.

Suppose you have to attend a party, consider what would you lose if you don’t attend the party, also note you can always attend an event early and leave early.

Leave room for compromise

At times you need to move out of your cocoon and need to be with your family and friends. A research has found introverts may experience positive emotion when they “act extroverted”. So once in a while push yourself to interact with people.

Talk about your stress

Tell your loved ones what triggers your stress. Don’t shutdown or retreat when you are overwhelmed.

Make your loved ones aware about the introvert personality type; Introverted Dear website is a great place to start!

Be kind to yourself

You may not be the most spontaneous person in the room, but you’re creative, observant and can articulate your thoughts well when given time. So focus on your strengths and practice some self-love when you feel low.

16 Stressful Things Introverts hate

workplace Stress for Introverts

Introverts are extremely uncomfortable being in the spotlight. They are happy being in the background away from attention. Impromptu speeches, job interviews, office presentations or similar activities are pure stress for introverts.

RELATED POST: 9 Practical Workplace Communication tips

Office Presentations

It is the stuff of nightmares for many introverts when they’ve to speak up in front of other people. So naturally if an introvert has to give an official presentation, where they are being stared at by everyone else it can be extremely stressful.

Job Interviews

Job interviews are stressful for most people; and certainly for introverts as they need time to gather their thoughts before speaking which might not be possible in job interviews which are mostly conducted in time-bound manner.

Office events

Introverts get exhausted in crowded places so any office events like annual days, networking events, conferences where they have to speak endlessly, or network extensively is too overwhelming for them.

Meeting Deadlines

Managing things within a deadline is extremely stressful for introverts, especially those who have anxiety. The nervousness of completing a task within a certain time-frame can get too much for them

Introverts managing stress in social situations

Engaging in small talk

Introverts aren’t anti-social, like others they too have an inherent need to connect and talk with other people. But they dislike engaging in frivolous discussions, like small talk about weather. Many introverts love intellectually stimulating discussions on art, culture, books, politics and religions.

Meeting New People

Introverts in general get exhausted quickly with social interactions; they can’t carry in conversation beyond a point often leading to awkward silences, this is especially true if they are meeting someone new or if they’ve to lead conversations.

RELATED POST: 15 Tips For Dating An Introvert

Talkative People

Contrary to the popular perception many introverts aren’t very good listeners. Most times they are content in their inner world so it takes a bit of effort for them to listen to you.

People who are talkative in nature are tiring for introverts. It takes most of their mental energy to keep their interest in the conversation.

Attending Social Events

Introverts feel comfortable indoors having a quiet evening with few closed ones. But venturing out all dressed up is stressful for them.

Crowded spaces may trigger claustrophobia or anxiety in some introverts. Social events like wedding and get-togethers etc. almost always increase their stress levels.

Unannounced Guests

Introverts get really stressed with unannounced guests, mostly because they like to be prepared before any event.

The entire process of getting over the surprise of unannounced guests and then keeping them entertained is stressful for introverts.

Talking on the phone

Many introverts absolutely detest answering phone calls, as it intrudes their train of thoughts, secondly it’s loud so it basically noise for them.

A lot of introverts experience telephonophobia, fear of making phone calls, it gets exaggerated when calling someone for the first time.

Dealing with daily stress as an Introvert

After a long day an introvert just wants to head home and relax. Dealing with the pressures of work, travel, general interaction and multitasking takes a toll on their mental peace. Here are some aspects of everyday stress affecting introverts.

Answering uncomfortable personal questions

Introverts are private beings and any intrusion in form of uncomfortable personal questions is very unsettling for them. They hate when people ask direct personal questions.

A change in environment

Introverts love regular routines. They may not necessary follow them but they are constantly building routines in their head.

Any change from their regular life isn’t easy for them to adapt. For instance travelling, many introverts love the idea of travel than actually travelling; such deviations from regular life are stressful for introverts.

Loud Noise

Introverts seek calm environment where there are minimal chances of stimulation. So any loud noise areas like pubs, live concerts, or a party disturbs their sense of calm.

They are also stressed out by any loud noise over which they’ve no control like sounds of drilling machine, traffic etc.

Being put in spot

Introverts don’t want to be the center of attentions so it’s stressful for them when they’re put in spot whether at work of personal life.

If you demand immediate answers from your introverted colleague at work, or ask them to give an impromptu speech they’ll most likely be very flustered.

Dealing with Conflicts and Violence

Introverts who are empaths or highly sensitive get extremely stressed if they’re in middle of a conflict or have to confront someone.

Most of them will go to lengths to avoid any confrontation. Such situations adversely affect introverts and they may need some days to be their normal selves.

Saying goodbyes

Most introverts may seem a bit detached, but they feel a strong emotional connection with those they are fond of.  This is one of the reasons why introverts don’t easily open up for fear of getting attached and then losing someone.

Final word on Stress Management for Introverts

If you’re an introvert know that there’s nothing wrong if you aren’t as enthusiastic about certain things as your peers.

You handle stress differently by re-energizing in solitude, which is necessary for you to function better.

If someone close to you is an introvert make an effort to understand them. Most introverts feel misunderstood and lonely since communication is not their strongest suit.

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