How Introverts Deal With Stress: Tips And Tricks

Introversion and extroversion can be seen as personality traits that lie on a spectrum. On one end are extroverts, who are usually social and outgoing, and who gain energy from spending time with others. On the other end are introverts, who tend to be reserved and thoughtful, and who need ample alone time to recharge after social interaction. Many people fall somewhere in the middle and display a mixture of introversion and extroversion in their personalities.

There's evidence that introverts and extroverts often perceive and respond to stressors differently. Being aware of these differences could be useful, since studies show that extroverts tend to experience greater well-being in the face of stress. Introverts may employ strategies like meditation, creative expression, and quiet time to manage stressful moments. They may also benefit from seeking the help of a licensed mental health professional.

Perception of stress: Introverts vs. extroverts

Researchers have found that being higher in extroversion is usually linked to perceiving external events as more within one's control. People who view events as being more within their control tend to be less stressed by them, so being more extroverted than introverted could help protect people against feeling stressed.

However, the type of stressor a person faces may also play a role in how they perceive it. For example, one study found that extroverts were typically more stressed by the COVID-19 pandemic than introverts. The study authors posit that it was the lack of social connectedness during quarantine that seemed especially stressful to extroverts. Quarantine may have been less stressful to introverts because it wasn't as drastic of a shift from their prior social behavior. That said, more research is likely needed, as some studies have found opposite results, and others have found that a person's level of introversion or extroversion had no effect on how stressed they were by the pandemic.

Similarly, introverts are generally more likely to experience anxiety related to social situations. Still, it should be noted that introversion and social anxiety disorder are not the same thing. Introversion is a personality trait, while society anxiety disorder is a mental illness. However, introverts are normally more likely than extroverts to develop social anxiety disorder and agoraphobia, another anxiety disorder that typically involves a fear of crowds or public places. This likely stems from their perception of and response to stress.

Responses to stress: Introverts vs. extroverts

People who are more extroverted may turn to problem-solving strategies more quickly during times of stress. They may also be more likely to turn to their social support network, which can greatly help with stress management. Social connectedness is often seen as a well-known protector against stress. Introverts may not handle stress as well because they may be less likely to reach out to others during stressful times, so they may miss out on the stress-relieving benefits of those connections.

Instead of turning to their social networks, introverts tend to turn inward when they want to relieve stress. This approach can be immensely helpful if it is approached the right way. If a person isolates themselves and ruminates on negative thoughts, then turning inward may worsen stress levels.

Tips for managing stress as an introvert

Although introverts tend to be more sensitive to stress, that doesn't necessarily mean that stress is unmanageable for introverts. Many introverts have good mental health because they have learned about their introverted nature and identified what they need to do to take care of themselves. If you're an introvert struggling with stress, try these tips for stress management:

• Enjoy quiet time: Retreating into solitude is the default response to stress for many introverts, and that's okay. Introverts may be more sensitive to crowds, as well as to loud sounds, lights, and smells, and those forms of stimulation can be overwhelming during stressful moments. When introverts are stressed, they may want to be alone in a quiet space to calm down and let the stressful moment pass. Many introverts don’t want to spend time with others when they are drained or overwhelmed because that may bring on more stress.
• Practice meditation: Meditation can provide major stress-relieving benefits to all people, introverted or extroverted. That said, meditation may come easier to introverts, since they are usually more accustomed to turning inward and engaging in silent reflection. If a person is unsure how to begin meditating, there are many meditation programs available and apps that can help.
• Express yourself: Whether it's through journaling, painting, or dancing, self-expression often helps relieve stress. Expression can allow a person to identify and process their emotions. Physical movement may also release pent-up stress from the body.
• Seek support: Although solitude is usually the more comfortable stress reliever for introverts, receiving social support can still be important. Many experts believe that introverts, in general, experience more stress and anxiety because they don't turn to social connections as much during stressful times. Attending social events or engaging in a group activity isn't always necessary, as that may prove to be even more stressful. Instead, reaching out to good friends and having meaningful, one-on-one conversations could help relieve stress for introverts.
• Consider therapy: Therapy can offer a safe space in which people can discuss their problems, stresses, and anxieties. Most therapy is one-on-one, which may be a comfortable dynamic for many introverts.

Are you a stressed-out introvert?

Relieve stress in online therapy

Remote therapy for introverts

Introverts usually face a higher risk of experiencing chronic stress and developing disorders like social anxiety disorder and agoraphobia. Introverts may also be more affected by life stressors and benefit from help coping with them. Remote therapy can be an attractive option since it generally allows an introvert to meet with a qualified professional without having to travel anywhere. Instead, sessions can occur from the space of one's home or preferred location. BetterHelp is a remote therapy platform that can connect you with a suitable therapist for your needs.

Experts haven't directly studied the effect of remote therapy on introverts. However, research suggests that introverts are happier when they're able to build high-quality social relationships and regulate their emotions well. These are both subjects with which therapists often help clients. Introverts who want to reduce stress could benefit from a therapist helping them manage emotions and improve or make new relationships.

In addition, studies show that online and in-person therapy tend to produce the same client outcomes, so either option can be an effective way for introverts to manage stress.