Skip to content

8 Tips For Anxious Introverts To Survive Anxiety

8 Tips For Anxious Introverts To Survive Anxiety

Do you keep pondering about past mistakes? Are you prone to rumination? Do you feel constantly anxious and get triggered easily? Let me tell you that you’re not alone. Introverts are susceptible to anxiety, and it’s aggravated by the extrovert-favoring culture we live in. For an anxious introvert, life is a constant struggle to fit into an extroverted world.

As an anxious introvert, the more I’ve tried to ignore and suppress my anxiety, the more anxious I’ve become! In fact, I recently discovered that I have something known as high-functioning anxiety.

High-functioning anxiety is common among introverts. Contrary to the usual anxiety, which manifests as panic attacks, nervousness and sweaty palms, this type of anxiety is secretive and disguised by a stoic demeanor coupled with a high-achieving mindset.

I’ve discovered that making some anxiety-soothing and introvert-friendly changes in your lifestyle can work wonders. Below are some tips for anxious introverts to fight their anxiety. This list is not all-encompassing, but the solutions are tried and tested. Hence, they might work for you.

Related: 15 Signs You’re An Introvert With High-Functioning Anxiety

8 Tips For Anxious Introverts To Survive Anxiety

Tips Anxious Introverts info

1. Acknowledge what does and doesn’t work for you

Why try so hard to be more extroverted? Stop. Say No!

Say “No” if you don’t want to go to that party all your friends are going to and instead just want to be lazy at home. The majority is doing something doesn’t mean you have to too. What works for the world might not work for you. And that’s completely OKAY.

As an introvert living in a world of extroverts, we often feel this pressure to be more outgoing and social. But do understand this- forcing yourself to be all that won’t change your inherent need for solitude and alone time. On the contrary, it’ll drain you out more and trigger your anxiety.

Accept that your needs are different and do the things that work for you. It’s okay to stop and say “This doesn’t work for me, so I don’t feel comfortable doing it.

2. Engage yourself in creative work

Introverts are creative souls bubbling with imagination. The good news is that nurturing your creative powers is good for your mental wellbeing. Creative projects provide a safe, happy place away from the troubles of the world and your own anxious thoughts.

According to science, simple creative works like DIYs and coloring in adult coloring books help release dopamine, the feel-good hormone in your brain. This, in turn, will help anxious introverts keep anxiety in check.

anxious introvert fight anxiety

3. Accept that you’re a sensitive person and easily hurt

“Toughen up and let it go”— well, things aren’t so easy for us introverts, who also happen to be sensitive people. We feel too much and are very easily stimulated, which means that we are more prone to pain and anger.

If you’re a sensitive soul like me, then the way you perceive and react to things is different. Even when you feel anger, hurt, or irritation for things that are seemingly petty, know that your feelings are valid. Something has hurt you and you should own it.

But holding on to pain and anger for long isn’t good for your system. So when you are ready, forgive the people that hurt you, knowingly or unknowingly. Forgive them for your own peace of mind.

Related: 7 Rules To Protect Your Energy If You’re A Highly Sensitive Introvert

4. Enjoy nature

This may sound like a generic suggestion, but doctors actually prescribe “green” to their patients. Exploring nature creates a sense of peace, abundance, and oneness in our minds that helps fight anxiety.

An introvert will surely enjoy the solitude and calming aura of various nature nooks. Escape the negative thoughts in your mind by heading to the woods. Replace your anxious thoughts with nature sounds and bird songs.

anxious introvert enjoy nature

5. Forgive yourself and let go

We deserve our own forgiveness. You might have pushed people away because of your introversion or they may have misunderstood you. Whatever it is, forgive yourself and accept that you have learned and changed a lot since then. No point in being haunted by your past.

Everyone knows how harmful and utterly pointless overthinking is, yet we all do it to a certain degree. Sadly, introverts are more likely to fall into the trap of overthinking.

If you’re an introvert who spends a considerable amount of time alone, you are familiar with how something awkward you did years back can come up randomly and make you uncomfortable and anxious.

During such moments, it is helpful to remind yourself that you are no longer the same person you were in the past. You have learned, grown, and evolved. Each one of us is changing every minute of the day. So just let go of your past.

Related: 12 Things That Don’t Make Sense To An Introvert

6. Cut yourself some slack

The harsh truth is that life as an introvert who suffers from a high level of anxiety is a constant struggle.

Our ideal day includes staying at home and avoiding people as much as possible. But reality doesn’t work that way. We need to go out there and get the work done. We need to step out of our comfort zone all the time.

Sadly, in our efforts to adopt the ways of the world and fit into an extroverted culture, we forget to appreciate ourselves and how far we have come.

What matters is that you are trying your best. That’s enough.

So take a break. A break from constantly focusing on the things in you that need work and improvement. You’ll get there. At your own pace. Sometimes, just appreciate your inner introvert.

anxious introvert take a break

7. Be your own friend

We can’t live without friends! They make life less boring, they make us laugh, they make us feel whole.

What if I say that these are just constructs of an extroverted culture?

No doubt, true friendship is very valuable. But having a set of “cool” friends is just a show-off thing and does little to give us the fulfillment we seek. The truth is, only we can make ourselves feel whole.

So before you seek a special person who will magically fill that void in your life and make you feel whole and happy- learn to be your own friend. Appreciate the little things in you that you want the world to notice. You don’t need anyone’s approval. Just love and validate yourself as you are. Once you start being your own ally, you’ll see that the extroverted world feels less hostile and it’s easier to survive your anxiety.

8. Take care of yourself

My roommate is an extrovert and his need to be around people is as basic as the need for food and water. He goes nuts when alone for too long.

As introverts, what are our needs?

Primarily, we need to be alone and need some downtime to recharge. No matter how busy life gets with work, friends, family, spouse, and kids- make sure you stop and indulge in self-care activities. Take a nap, take a walk, read a book- anything that makes you feel good.

Also, rethink exercise. I know it’s hard for an people like us to deal with gym crowds and a coach who constantly pushes you to try harder. But you can try other forms of fitness routines, like yoga. Yoga includes physical poses as well as meditation and relaxation, which are proven to reduce stress and fight anxiety and depression.

Related: Meditation And Yoga Can Reverse DNA Reactions Which Cause Stress

If you’re an introvert who has found some unique and helpful ways to deal with your anxiety, do share it with us in the comment section below.


Anxious Introverts
Tips Anxious Introverts pin
Introverts Pin

Reyna Charles

Hi there! This is Reyna Charles- a bookworm based in Alpharetta who is passionate about translating her ideas into words that help create more awareness. Besides my love for writing, I love capturing beautiful moments in my camera.View Author posts

Leave a Reply

Up Next

How to Reclaim Your Power Absorbed by Anxiety: 5 Ways

Ways Reclaim Power Back Absorbed By Anxiety

Anxiety can take a lot from you, and dealing with it all the time can be exhausting, to say the least. But all hope is not lost, because there are a few things you can do to reclaim your power back, that has been taken by your anxiety.

The therapy session began with a standard, open-ended check-in. My client answered just as she had the two weeks prior. It had been another "bad week," full of obstacles that triggered her anxiety and resulted in exhaustion.

With some encouragement, she was able to identify a few positives, validate a specific effort, and affirm two reps she acquired. Rather than her diagnosis serving as a framework to make sense of her symptoms and behavioral patterns, it seemed to have become her identity.

Her anxiety had gained an exorbitant amount of power and contin

Up Next

What Is Relationship Anxiety? Signs, Causes, & How To Overcome

Signs Of Relationship Anxiety

Every relationship has its share of disagreements and resolutions. However, dealing with relationship anxiety can make your love life stressful. Learn the signs, causes, and how to overcome them.

Anxiety is common at the beginning of a relationship, but relationship anxiety can continue for the long term. It refers to intense worry, fear, doubt, and insecurity about a relationship and is associated with interpersonal dependency and interpersonal avoidance. Insecurity about ourselves, our boundaries, and our self-esteem can cause relationship anxiety. Women are more prone to this than men.

What Is Relationship Anxiety?

It’s a form or symptom of codependency rooted in

Up Next

25 Quick Ways To Boost Your Mood When You’re Having A Bad Day

things to boost your mood need it most

Having a bad day? Feeling the blues? Stress and frustration are a part of our daily lives. Not only can it affect our mood but also our behavior, actions, and interactions. This is why it is crucial that you learn some quick ways to boost your mood and feel happier instantly. 

Mood matters

Shit happens. Sometimes we ignore it and go on with our day, other times it can really hit a nerve and make us feel immensely frustrated. We know we should let go of these negative emotions, but it just seems to get stuck with us and pull our mood down throughout the entire day. Whether you spilled your coffee, burned your food, stepped on dog poop or got into another argument with your toxic coworker, small things have the potential to ruin your entire day. But there are ways to turn your day around and

Up Next

Causes Of Mental Health Issues: 6 Common Risk Factors, According To Science

main causes of mental health issues

It is truly unfortunate that even in this day and age, mental health is still burdened with stigma. Understanding the causes of mental health issues can not only help us spread awareness but also seek and provide help to those who need it.

The ugly reality of mental illness

Did you know that around 280 million people across the globe suffer from depression? According to the World Health Organization (WHO), about 7,00,000 peop

Up Next

10 Anxious Behaviors That Could Actually Be Trauma Responses

Anxious Behaviors That Could Actually Be Trauma Responses

Developing anxiety due to trauma is a normal response to the pain you suffer. Experiencing trauma can lead you to exhibit several anxious responses; read on to know more about these 10 anxious behaviors that are actually trauma responses.

Key Points:

Viewing anxious behaviors through a trauma-informed lens teaches us that there is usually a reason for them. Developing an understanding of our anxious behaviors can show us that there is nothing "wrong" with us. Learning not to take things personally can help us understand loved ones with the same traits. While having one or two of these behaviors is probably normal, if you find you can relate to most or all of them, they might point to anxiety.