from Jennifer Scott*
Extroverts tend to thrive in our fast-paced, highly-competitive society. This has created an unfortunate bias against introverts, who naturally gain energy through time spent alone and in silence. Introverts are often judged negatively for being shy, timid, or quiet, even though introversion is a normal and healthy human personality dimension. As a result, many introverts experience anxiety in social situations. If you suffer from anxiety as an introvert, check out these tips from the American Brain Council to help you practice self-care and combat anxiety in your daily life!
Adjust Your Professional Development Plan
Pursuing professional development can be difficult for anxious introverts for several reasons. Anxiety can make it difficult to focus, remember information, and make decisions, which can derail your professional development goals. At the same time, introversion may cause you to avoid certain situations or activities, like going back to school to earn an advanced degree.
Thankfully, an online university is an excellent option for introverts who learn best without people around. For example, if you want to work in the education system, try this online bachelor’s education degree program to learn everything you need to know to become a teacher. Once you earn your online degree, you’ll be ready to inspire children as they develop academic, cognitive, and social skills in the classroom.
Exercise Every Day
According to Psychology Today, exercise can be a very helpful tool for reducing anxiety. Exercise triggers physiological changes in the body that calms the anxiety response. At the same time, exercise teaches you to focus on the present moment, avoiding worries about the future or regrets from the past. Choose exercise activities that you enjoy, such as running, Pilates, or swimming, and aim for at least 30 minutes of physical activity per day. If you’re short on time, fit movement into your day by taking the stairs instead of the elevator or going for a walk on your lunch break!
Get Plenty of Sleep
Getting enough high-quality sleep is essential for managing anxiety. Aim for at least 7 to 9 hours of sleep every night. If anxiety is keeping you awake at night, try establishing a regular bedtime routine to help your mind and body wind down for sleep. Here are a few relaxing bedtime routine ideas:
Maintain Connections With Friends and Family
Although introverts might not enjoy being around large crowds, it’s important to maintain connections with friends and family. Spending time with loved ones can reduce feelings of loneliness and isolation, which are still an issue for introverted folks. Your loved ones can also provide emotional support to reduce feelings of anxiety, boost your self-esteem, and provide a sense of belonging. Set aside time in your schedule to spend time with loved ones, even if it’s just a phone call or video chat.
Practice Deep Breathing
When you feel anxious, try taking deep, slow breaths to calm your mind. ThisIsCalmer.com explains that deep breathing works on the mind and body by activating the body’s natural relaxation response. Taking deep breaths sends a message to the brain to slow your heart rate, reduce blood pressure, and encourage your muscles to relax. This can relieve symptoms of anxiety and improve focus and concentration! To try it, breathe in through your nose for a count of four, hold your breath for a count of seven, then exhale through your mouth for a count of eight.
If you’re an introvert facing anxiety, create a self-care plan that will help you stay centered and on track toward your goals. Start a fitness routine, make time for friends and family, and get enough sleep. And don’t be afraid to make accommodations for yourself, like pursuing a degree online instead of learning in a classroom!
* Jennifer Scott, the author of this article, is a Life Coach who has herself struggled with anxiety. You can learn more about her and her insights by visiting her blog at Spiritfinder.org
Do you have friends or family members who suffer from anxiety, depression, ADD or memory loss? If so do them a favor and invite them to this website to learn the latest science-backed techniques to improve mood, memory and maintain a healthy brain!
