If you are an introvert, you are very stressed due to your thoughtful nature. Coping with stress is possible if you remember your strengths. Personality traits such as introversion and extroversion can affect how stress is experienced and managed. There are often misconceptions about introverts. They do not hate others and do not want to be alone. However, these people experience stress in certain situations that are exciting for many extroverts.
Heidi McBain, an online therapist in Texas, says: "Introverts often take some stress in. Even people around them do not realize it. "As an introvert, you may have to work harder to get help because you instinctively may not share your feelings and thoughts with others."
Often avoiding specific situations People are introverted. As an introvert, you can start managing stress by identifying your biggest sources of stress. It can be the same as causing stress in other people. But these three scenarios can be the biggest causes of stress in the introvert.
1. Lack of opportunity for quiet time
A 2015 study concluded that introverts have more gray matter in the forehead of their brain. This area includes thinking functions such as thought processing, decision making, planning, and other processes. According to this study, the bigger conclusion is that introverts spend more time on these activities. In other words, they spend a lot of time planning, evaluating and thinking in general, and use this part of the mind more. This is one of the reasons why introverts need more time of solitude and silence. This allows them to think and plan. If they do not have the right time or opportunity to think and cope mentally with the factors that cause stress, their stress level will increase.
2. Inability to avoid hyperactivity
A 2005 study found that the brains of people who are more extroverted respond more to dopamine. Dopamine is a natural chemical that is produced when the body is happy. A subsequent study in 2007 showed that extroverts were looking for new situations or things to experience the thrill of dopamine release. Introverts, on the other hand, who are highly sensitive to dopamine, avoided situations that exacerbated it. This means that an introvert may rarely feel the need for an exciting or new experience. Something new can make them feel too tired. This may explain the tendency of introverts to avoid situations such as large social cycles that cause overstimulation and activity. In general, situations that cause excessive activity may lead to the introvert experiencing a high level of stress./ul>
3. Failure to manage anxiety symptoms
Evidence of overlapping stress and anxiety pathways in the brain. In other words, stress and anxiety activate the same areas of the brain. introverts tend to experience more progressive anxiety and anxiety disorders than extroverts. Anxiety often means that the stress response is constantly active, even if there is no obvious reason for it. Failure to treat the symptoms of anxiety can mean that stress levels are normally high.
Difference between introverts and extroverts
Extroverts tend to be confident and dominant and have a great need for excitement, while introverts tend to be more self-controlled and need more time to rest. This means that introverts often avoid planning with others because they do not know in advance whether they will have enough energy that day. They may also leave congregations sooner and have less interaction when in public. Most introverts prefer to talk to one person or a small group of people rather than interact with a large number of people. These people enjoy being around others as much as extroverts, and are often very good friends to those who care about them. Although interacting with other people drains the energy of introverts, extroverts avoid associating with Others get energized.
introverts are more likely to cancel plans they have with other people, even if they enjoy being around them. They also think about them thoroughly before sharing their ideas with others, but extroverts process their thoughts and ideas out loud. introverts are more likely to be influenced by the mood and behavior of others, and this can lead to constant stress. Despite all this, introverts still love others, are very careful with their friends, and need to communicate with others as much as extroverts.
Potential problems of introverts
Unfortunately, observations about introverts show lower levels of happiness and life satisfaction. In general, introverts need more effort to manage stress and happiness than extroverts. This is because introverts and extroverts experience life a little differently. introverts can take advantage of some stress management strategies designed to calm them down. If you are introverted, you need to know some of the needs and characteristics that arise from your introverted nature.
New and unpredictable situations that extroverts desire may lead introverts to avoid them. Asking to speak at a meeting, party, or unexpected trip, or a sudden encounter with an acquaintance in the store can be overwhelming for an introvert. In addition, introverts may experience more stress when they do not have enough time to regain energy and relieve stress by being alone. Being alone Having time to prepare for social situations and following a plan are ways an introvert uses coping with stress. On the other hand, for extroverts, staying alone can be stressful because they can not spend much time in their thoughts and feelings.
stress management techniques for introverts
introverts can use techniques that Extroverts use to manage stress, but there are certain techniques that may be more appealing to introverts. Here are some stress management techniques for introverts.
1. Do Meditation
Meditation can be a great tool for introverts because it allows them to spend time in silence and solitude. Provides. Meditation can help manage stress and anxiety and focus the mind in the moment. So it's a great way to relieve stress for introverts who think too much. Meditation over time and practice can improve emotional balance and reduce the negative effects of stress on the body and mind. Meditation can increase stress resilience in the long run and help a person feel more relaxed in the short term. There are many ways to do meditation, but it is generally a quiet exercise that allows you to focus more when you are under stress.
Do a journal
McBean recommends: "Having a way to relieve stress is also very important "And it could be sports, journalism or other things." When you are stressed as an introvert, often your first choice is not to talk to others, that is, you like to keep everything to yourself and think too much. A journal can be a place and time to express your feelings and work on them privately. Journalism is a great way to process emotions or train the mind to focus on the positive. Journalism has many proven health and stress management benefits. Having a journal of emotion processing and a journal of gratitude are just a few ways to use writing as a way to empty things out of your mind.
Take Time and Space to Take Care of Yourself
"Creating self-care time and place is very important when introverts start stressing," says McBinn. Being alone provides a time to relax after an exciting day of interacting with others. You can not always spend time alone. It may take more effort, but try to create a relaxed atmosphere where you can be alone at the end of each day, even for a few minutes. For example:
- Take a shower.
- Listen to music with headphones while cooking.
- Take a walk.
- For Calm your mind, meditate or read a book.
Try to balance social life with boundaries
You may feel a lot of urge to keep up with your extroverted friends socially and conversationally. You do not need to put any pressure on yourself in this regard. Strengthening relationships is important, but you must also respect the limitations. Spending time with friends once or twice a week makes you feel supported, but not when telling friends to suggest a weekend trip or to communicate. Do not feel guilty and do not feel guilty for two weeks. Boundary setting is another great tool for introverted stress management.
Many introverts feel that they need to keep up with their extroverted friends in order to look more intimate. Not bad if you can push yourself to extroversion. Studies have shown that when an introvert behaves like an extrovert, he or she will feel happier. However, you should be aware of your limitations and choose your activities in such a way that you do not have to put too much pressure on yourself.
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5. See a therapist
"Psychotherapy can be a great place to talk about stress in "It's a safe environment." Sometimes someone outside of your social circle can provide the vision you need and the support you need.
Remember your strengths
If you do not have an innate desire to attend or speak in meetings, it is natural to feel defeated. However, your ability to listen actively and think can be one of your strengths. Try to be kind to yourself. This can begin with humiliation and non-repression.
Actively cultivate a good mood
Research has shown the positive effects of a good mood and its relationship to happiness and resilience. Unfortunately, introverts experience fewer positive effects during their daily lives, but this trend can change. Find ways to make a positive impact in your daily life. You can do it easily by focusing.
8. Organize your space
introverts like to have space for themselves where they can go and get energy. This becomes more difficult if your space is crowded. Although cleaning is not the most enjoyable thing you can do, having a happy place to manage stress is great so it is worth looking at cleaning as a way to manage stress and keep your space calm.
9. Express your appreciation
while extroverts may express their appreciation Automatically express themselves to people they care about, but introverts use them less often. Expressing gratitude to the people in your life has many benefits for life satisfaction and emotional satisfaction. People like to be appreciated, and this can make them want to express their appreciation for you.
10. Encourage Positive Thinking
Extroverts are more positive-minded and more inclined to positively evaluate challenges. This is an advantage. People who see life's problems as a challenge rather than a threat will have less stress in the face of them. People who have realistic optimism also experience more success. Fortunately, optimism can be promoted.
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11. Try to be more extroverted at the right time
As we explained earlier, research has shown that introverts experience a more positive mood when they deliberately extrovert behavior. introverts underestimate the amount of positive feeling they experience when doing so. So when you know your boundaries and limitations, before you get tired of being in public, push yourself a little more towards warm and friendly relationships with people. You will be amazed at the result.
Practice kindness with yourself
Because sometimes the world seems to be made for extroverts and most introverts are judged unfairly, you have to accept your differences. Everyone has strengths and weaknesses, and if you can explain to people that you like them but need some rest, they will accept you more. The most important thing to remember is that being kind to yourself is very valuable. Being kind to yourself and others can be very helpful.