5 Tips For Dealing With Anxiety as an Introvert
Updated: Jul 20
Having anxiety is horrible enough, but having anxiety while you're an introvert can be even more difficult. You often feel like you can't talk to anyone about your anxiety and you hold it in even though you know that it's damaging and hurting you in every way. I've been dealing with a horrible bout of anxiety for more than half a year and my introverted personality forces me to keep it in and makes my physical symptoms hard to manage. Luckily, there are some ways to ease anxiety - at least temporarily and help you relax and de-stress.
I've scoured the internet far and wide to find some easy to implement tips that can help manage anxiety, especially if you are a struggling introvert.
It's important to remember that lifestyle changes and mindset changes can really help you relieve the symptoms of anxiety.
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Tip #1 - Deep Breathing
This one works for most people with anxiety, not just anxious introverts. Think of it as a meditation exercise - control your breathing and take many DEEP breaths, preferably outdoors (if the air is fresh). This will help relieve your symptoms of breathlessness.
If you are indoors, lie down and take deep, long breaths - try to count to 5 for each inhale and exhale breath.
I try to take breaks while I work and just breathe for a few minutes to get my focus back and relieve stress.
Tip #2 - Write Down The "Causes"
If you don't like talking to others about your anxiety and it makes you uncomfortable, work out a plan to combat it by yourself by writing down possible causes of your panic attacks or anxiety.
Grab a notebook and jot down the places, people, causes, memories, etc that are probably causing your anxiety. Writing it down in a personal journal can help you manage your symptoms and get a grip on the problems.
Introverts, in general, prefer to write down their issues in a private journal/notebook as opposed to discussing with people.
I use a calming essential oil to help me feel more relaxed. I apply 3 drops to my wrist and onto my chest.
Tip #3 - Think Everything Through 3 Times
When you are in a situation that can bring on those moments of anxiety, think about the situation in 3 ways and tell yourself that: everything is just temporary, tell yourself that it's going to be okay, and tell yourself that you are fine physically.
Acknowledge that you have anxiety and mentally encourage yourself while focusing on deep breathing. You have to tell your brain that you have everything under control.
Remember, it's okay to have strange thoughts. Just let them out and repeat a mantra such as "I am okay. I am grateful for this day. I will make it.'
Tip #4 - Move Around and Exercise
I can't stress this enough but moving around, being active, and doing some exercise will actually help a lot. Now, the problem is that you probably have all kinds of physical symptoms that make you feel like you CAN'T do anything physically.
But, you need to PUSH through this mental barrier and start doing light exercises like moving your shoulders, stretching your arms, walking briskly, or even going for a short jog. Sometimes you'll feel like your heart is pounding, but just keep going and do light movements that make you feel safe.
I've recently started doing 5-minute exercises for my scoliosis and some yoga for beginners. It's worth a try.
Tip #5 - Try Aromatherapy
Many introverts are homebodies, meaning they enjoy being in the comfort of their own home/room. Make this space cozy and comfortable and try something like aromatherapy. Essential oils such as lavender oil give off a nice, soothing, and calming scent. Lavender is actually a muscle relaxant and helps you fall asleep faster. An aromatherapy diffuser is great to have in your home. Those oils can be so calming.
A good dose of relaxation is what you might actually be needing. Try different calming oils and be aware of the aromatherapy, focus on inhaling, and feeling the effects. Also, try to take your mind off other things and be immersed in the experience.