Jobs For Introverts With Anxiety: What To Consider
Medically reviewed by April Justice, LICSW
Updated October 8, 2024by BetterHelp Editorial Team
Finding a job that’s right for you may not always be easy, with a variety of factors that may affect which profession might be ideal for your situation. This may be especially true for those who have more introverted personalities, experience symptoms of anxiety, or both.
In this article, we will discuss jobs for introverts with anxiety in more detail, including mental health considerations, self-care strategies, and more.
Take the first step to managing anxiety symptoms
What is anxiety?
Before we explore job considerations, it may first be worth understanding what anxiety is and how it may relate to introversion.
Anxiety can be defined as a feeling of worry or unease about future events. The sources of anxiety may be general, such as one’s health or career, or more specific, such as getting chores done or meeting deadlines on time.
Those who experience anxiety may find that certain “triggers” (such as crowds, public speaking, or life transitions) make their symptoms worse. These symptoms may include, but are not limited to:
- A feeling of nervousness or restlessness
- Rapid breathing or a rapid heartbeat
- Trembling or sweating
- Nausea or digestive issues
- Muscle tension
- Agitation
- Trouble concentrating
- Difficulty sleeping
It may be worth remembering that occasional anxiety may not be a cause for concern. However, if anxiety persists for a long time, or interferes with quality of life, this may indicate the presence of an anxiety disorder, such as generalized anxiety disorder, social anxiety disorder, or panic disorder. If anxiety is having a significant effect on your daily life, it may be a good idea to consult a healthcare provider.
What does it mean to be an introvert?
“Introvert” and “extravert” are two broad personality types that have been proposed to encompass how different people relate to social situations. According to the Encyclopedia Britannica, an introvert can be defined as “a person whose interest is generally directed inward toward his own feelings and thoughts, in contrast to an extravert, whose attention is directed toward other people and the outside world.”
While people with more extraverted personalities may find themselves energized and invigorated by social situations, an introvert may find socialization challenging or draining. Introverts may prefer to be alone or with small groups, rather than with large groups of people, and may prefer more solitary hobbies and activities.
Being an introvert is not considered a mental illness, and neither is being an extravert. However, those who have more introverted personalities may find that they experience anxiety in social situations, or that heavy social interaction makes existing anxiety symptoms worse. For this reason, it may be important to account for both introversion and anxiety when deciding on a job.
Jobs for introverts with anxiety: Considerations and examples
In addition to considering factors like average salary and necessary qualifications, introverts living with anxiety may place special emphasis on a job’s environment, schedule, and work-life balance. First, it may be important to remember that the symptoms and triggers for those who are introverted and have anxiety may vary from person to person. What causes anxiety symptoms in one introvert may not for another, and different people may have different preferences when it comes to choosing a work environment where they thrive.
Keeping this in mind, if you are an introverted person who also experiences anxiety, it may be worth exploring the following questions as you begin your job search:
How can a job help me avoid my anxiety triggers?
For those who are introverted, it may be important to start by understanding what factors make anxiety symptoms worse. For example, if you find that being in large groups of people triggers symptoms of anxiety, you might consider a profession that doesn’t involve crowds—for example, as a scientist, an accountant, or a librarian. Similarly, if you find that you experience anxiety in high-pressure social interactions, you might choose to steer clear of customer service or sales jobs, and instead look for a job that isn’t customer-facing. For instance, you may haul cargo as a truck driver, deliver packages as a mail carrier, or conduct tests as a lab technician.
In what environment do I feel most comfortable?
On the flip side, comfort may also be an important consideration for job seekers who experience anxiety and introversion. A fast-paced environment in which you talk to several people each day may not be ideal if you are introverted. A business or industry that aligns with your values and interests, however, can provide you with a calming and enjoyable workplace.
Do you find that you’re most comfortable in nature? If so, you might look for a job with a strong outdoor component, such as a park ranger or land surveyor. Do you find it calming to spend time with animals? If so, you might explore jobs in the veterinary field. Understanding what relaxes and energizes you may be a key component of finding the right job for your situation.
Can I make my own schedule?
Some introverts may prefer working early in the morning or late at night, when they’re more likely to have time alone. Self-employment can provide introverts with the opportunity to create their own schedule and be left to their own devices. For example, a job as a freelancer—which usually involves completing a specific task in a self-directed manner—may be a good fit if you have introverted tendencies. Working as a freelance writer, web developer, graphic designer, etc., you will likely have much more control over your schedule than you would as an employee.
How can I maintain a good work-life balance?
Many introverts, particularly those who experience social anxiety, struggle to set boundaries in their professional life. This can lead to them taking on too many tasks or agreeing to work increasingly long hours. An ideal job for an introvert may be one in which responsibilities are clearly delineated and do not interfere with life outside of work. An example of such a career is data analysis, which can provide steady, rewarding work to introverts who are good with numbers and have a college degree.
Alternatively, people with introverted personality traits may want to find jobs in which they feel comfortable talking with their superiors about their concerns. A company that encourages discussion and feedback may be a good fit for someone with anxiety, helping them enforce boundaries so that they can maintain a healthy work-life balance.
How often do I need time alone to recharge?
For introverts with anxiety, social situations may feel draining or triggering. While fully isolating oneself from socialization can at times worsen symptoms, it may also be important to look for a job that allows you to recuperate between social interactions. Examples might include jobs that can be done from home, such as content editing or medical transcription (creating written reports from healthcare professionals’ audio recordings).
It may also be worth remembering that avoidance of triggers and social isolation have the potential to make anxiety worse. For this reason, being introverted and having anxiety shouldn’t limit your job search; instead, it may be helpful to view these factors as part of a larger range of considerations as you look for a job that’s right for you.
Take the first step to managing anxiety symptoms
Managing anxiety as an introvert
No matter your profession, if you are someone who experiences introversion and anxiety, it may be important to prioritize recharging and managing symptoms in a healthy way. In this section, we will review several practices that may be helpful for tending to your mental health.
As an introvert, you may find it beneficial to rest and recharge after social interactions. Strategies for doing this may include:
- Engaging in solitary hobbies that you enjoy
- Building alone time into your schedule, particularly if you are in a social job
- Practicing mindfulness or meditation
- Spending time with a small group of close friends or family members
- Practicing self-care, such as hygiene, enjoyable physical activity, and a healthy diet
In addition, a range of strategies are available that may also be useful for reducing symptoms of anxiety, regardless of whether you are introverted or extraverted. These may include:
- Getting regular exercise
- Prioritizing sleep
- Using deep breathing exercises
- Learning and recognizing your triggers
- Journaling about your thoughts and feelings
For those with introverted personalities and anxiety who find themselves in need of extra support, therapy may also be a helpful resource. A licensed therapist may be able to provide advice on self-care, managing triggers, or prioritizing mental health while searching for a new job.
For those who experience anxiety or introversion, leaving the house to commute to a therapist’s office in person may be challenging or draining. In these cases, online therapy through platforms like BetterHelp may be a useful alternative, offering the ability to attend therapy from the comfort of home through voice call, video call, or in-app messaging.
A variety of studies have found online therapy to be an effective form of treatment for anxiety. For instance, a 2015 study found that patients with generalized anxiety disorder experienced significant improvements in symptoms as a result of an online therapy program.
Takeaway
Anxiety can be defined as a feeling of unease or apprehension about future events. It may occur as the result of an underlying mental health condition or as the result of a specific event or trigger.
It may be important to remember that, because no two people are the same, there may not be one “best” job for introverts with anxiety. However, for those who have more introverted personalities, social situations may trigger anxiety symptoms, which may be worth considering when choosing a job. For job-seekers with introversion and anxiety, it may be a good idea to account for factors like preferred environment, specific triggers, and desire for time alone to recharge.
If you are experiencing challenges related to introversion, anxiety, or both, and are in need of extra support, you can connect with a licensed therapist through BetterHelp to start online therapy.
Frequently asked questions
Read more below for answers to questions commonly asked about this topic.
What's the easiest job for someone with social anxiety?
A low-stress job like data entry or library work can be easier for someone with social anxiety. These roles often involve working alone and offer a structured environment that minimizes social interactions.
What is a good-paying job for introverts?
Graphic designers and web developers often earn a good salary and work independently, either in a studio environment or remotely. These jobs also allow for professional growth and can provide a creative outlet.
What job suits introverts?
Writing is a field that naturally suits introverts. Writers work mostly alone and can focus on tasks without frequent interruptions, allowing for a good work-life balance for those who have anxiety, introverts, or prefer a quiet workspace.
Why is it so hard for introverts to get a job?
Introverts may find the job interview process challenging because it often requires fast-paced social interactions and self-promotion, which can be uncomfortable. Also, many job opportunities are geared toward extroverted personalities.
What jobs require little to no social interaction?
There are many jobs that don’t require much social interaction. For example, a night guard or archive manager will not have to interact with very many people. These are among a few of the best jobs for people who prefer solitude and working independently.
What is a good job for someone who is socially awkward?
A remote job could be an ideal solution for those who are socially awkward. Roles such as freelance writing or coding offer flexibility to work on your own schedule in a low stress environment, without the need to deal with frequent face-to-face interactions with clients and coworkers.
What is the best job for a quiet person?
A research analyst or laboratory technician could be among the best jobs for a quiet person. These roles often involve working in a dedicates space and offer opportunities for growth without extensive social interaction.
How can introverts make money from home?
Introverts can explore various job opportunities that allow them to work from home, such as freelance writing, data analysis, or virtual assistance. These options can provide a low-stress environment and the freedom to set your own hours.
How do introverts get hired?
During interviews, introverts can emphasize skills like attention to detail, problem-solving, and the ability to work independently. Networking online can also help introverts bypass some of the social aspects of the hiring process and tap into high demand fields more easily.
What do introverts struggle with at work?
Introverts may deal with challenges like feeling overwhelmed in fast-paced or team-oriented environments. They might also find it hard to assert themselves in meetings or navigate workplace politics.
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