How can INTJ’s deal with social anxiety?

This blog answers: How can INTJ’s deal with social anxiety? How does social anxiety present itself in an INTJ? what is social anxiety? What are the signs and symptoms of social anxiety? How to manage social anxiety using self-help techniques? How to manage social anxiety using other methods?

How can INTJ’s deal with social anxiety?

Acknowledging and researching

Understanding and studying are important tools for INTJs in dealing with social anxiety. When they’re having trouble, simply knowing about what they’re going through and looking for solutions to improve their circumstances can help them relax and feel better. 

Have a deep insight into the problem and possible solution

Insights is a significant source of comfort for INTJs, as it allows them to maintain control over their own lives and social situations. 

When it comes to worrying about various social situations, simply understanding where it comes from and the many techniques for improvement can be more beneficial than implementing those measures. 

It doesn’t matter if they find meditation, reading, or listening to music to be helpful what matters is that they find a means to regain control of the situation.

Take one step at a time 

INTJs must learn to take things one step at a time rather than attempting to handle everything on their own. INTJs must understand that being harsh on themselves and taking big steps to solve their problems can only overwell them rather than solve their problem. 

Seek help actively 

For INTJs, asking for help is a big and difficult step, yet it is sometimes required. Even if they don’t like to admit it, they put a lot of pressure on themselves to achieve, which can be challenging. INTJs are highly talented and efficient people, yet they can still overwork themselves, and asking for help when they are stressed is sometimes required.

How does social anxiety present itself in an INTJ? 

The Fear of Failing

INTJs place a great deal of pressure on themselves to be efficient and knowledgeable. On the surface, INTJs can appear fearless, as if they are capable of handling anything that comes their way without feeling pressed or stressed. 

In reality, INTJs frequently suffer from a fear of failure, which causes them far more anxiety than most people realise. They want to be able to achieve their objectives and are concerned with upholding their own high standards. The INTJ can be put under a lot of stress by caring so much about attaining these goals and being efficient and competent.

Anxiety in Social Situations

Perfectionism can generate social anxiety among INTJs, but it’s vital to distinguish between that and simply being an introvert. INTJs are introverts, which means they require a lot of alone time.

 Although the INTJ may be uncomfortable with the concept of engaging with others in a large social setting, this does not imply that they suffer from social anxiety. 

If the INTJ merely recognises that they will feel depleted if they do not have a simple escape strategy.INTJs with social anxiety are more prone to scrutinize their own actions and try to prepare out rehearsed responses.

Emotions are buried.

Because INTJs are highly internalised, what you see on the surface may not accurately reflect who they are. They can be described as cold and uncaring, yet they can also be described as calm and capable of doing tasks without stress or worry. 

Just because the INTJ appears calm and collected on the outside doesn’t mean they’re feeling that way on the inside. INTJs aren’t inherently heartless; nonetheless, this isn’t a trait associated with their personality type and is entirely dependent on the individual. 

Many INTJs believe this description is completely wrong in terms of how they feel and who they are, but they aren’t the type to correct others. Being perceived in this light can make it easier for INTJs to remove themselves from the people they care about when in truth, they want to be someone who can make a positive difference in the world. 

INTJs have a tendency to hide their emotions in favour of being rational and factual, despite the fact that they do feel things deeply. This can lead to anxiety in the future as those emotions fester and build up.

What is social anxiety?

Individuals experiencing social anxiety might feel uncomfortable being in social situations to an extent that it hampers their daily functioning, it’s sometimes referred to as a social phobia.

Individuals consider public spaces as potential spaces of humiliation and embarrassment. Social anxiety affects how a person Interact with the world around them.

Social anxiety can be differentiated from shyness. In that shyness does not affect an individual’s daily life and functioning, moreover shyness is short-lived.

On the other hand, social anxiety is persistent and negatively impacts various aspects of an individual’s life like their ability to work productively or even develop or maintain close bonds with people outside their family.

What are the symptoms of social anxiety?

The symptoms of social anxiety can be both physical and psychological.

The most significant physical symptoms of social anxiety are:

  • Nausea
  • Excessive sweating
  • Shaking or trembling
  • Lightheadedness or feeling dizzy
  • Increased heart rate

The psychological symptoms that individual experiences during a social anxiety attack are:

  • Excessive and intensive worry about the social situation
  • Worrying days or even weeks ahead of an important social event
  •  Trying to camouflage themselves in the background or the need to avoid the social situation on a whole
  •  The need for intoxication to face a social situation
  •  The constant worry of being observed by others 

In addition to these individuals with social anxiety may avoid social interactions such as asking another person a question when in doubt, potential job interviews, shopping call mom using public services like transport or washrooms, carrying out activities in public such as speaking or even eating in that matter.


How to manage social anxiety using self-help techniques?

Lifestyle changes

Apart from therapy and medication what works best to manage social anxiety is certain lifestyle changes. These may include:

  •  Regular exercises
  •  Having a balanced diet,
  •  Socializing and talking to people about their anxiety,
  •  Journal writing to express and understand one’s feelings and
  • Avoiding alcohol or drugs.

Take control of your breathing

It is normal for anxiety to bring about changes in your body, for instance, increased breathing. these changes often make an individual feel uncomfortable.

One can take control of this discomfort by carrying out a few simple steps such as holding one’s breath for two seconds and slowly letting it out through their mouth.

Repeating this step several times until one feels relaxed. This is most effective when one sits down in a comfortable position with their back straight.


Carry out progressive muscle relaxation

Research indicates that certain activities such as walking, or jogging can help in killing anxiety. Another effective technique to kill anxiety is progressive muscle relaxation.

Progressive muscle relaxation involves flexing and releasing a group of muscles in one’s body which helps to maintain their attention on the feelings of this contraction and relaxation.

Prepare ahead of situations

It is best advised that people who experience social anxiety must plan ahead of these situations that make them nervous to increase their confidence.

Start small

to kill social anxiety people must start small. In that individuals must avoid big social situations and start with the situation that they are compatible with.

For instance, one can start by going for lunch with friends and family members rather than with a set of individuals that they’re not familiar or confident with.

Push back negative thoughts

One very effective way to kill social anxiety is to focus and work on one’s negative thoughts actively.

Think about the negative thoughts that one has about a particular situation and write them down. Following which the person is required to write down positive thoughts that challenge the negative ones.

Sensory awareness

One’s senses can help them calm down while they feel anxious in any situation. For some people trying to look at photographs that give them a sense of happiness or using a particular scent that can help to distract them from the negative thoughts and reconnect with more positive ones can help to kill the anxiety at the moment.

How to manage social anxiety using other methods?

Like other physical conditions, even social anxiety has different approaches for its management and treatment. Some people might only need a single type of treatment while others might require a combination of approaches.

Some of the ways to manage or treat social anxiety disorders are:

Cognitive-behavioural therapy

Cognitive-behavioural therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.

Exposure therapy

Exposure therapy is a kind of therapy in which an individual is exposed to a particular situation that they usually fear in a graded manner.

It usually starts with exposing the individual to a situation that is least triggering when the individual gets comfortable with this situation introduced or exposed to them with each session individuals become comfortable with a real-life situation that is otherwise anxiety-provoking.

Group therapy

As the name suggests group therapy usually involves two or more individuals who are experiencing similar symptoms and problems.

It is based on the principle that when an individual interacts with other people who are suffering from the same condition or fears they might not feel left alone or isolated.

This kind of therapy also helps in developing and maintaining social skills or techniques to interact with people in other social settings.

 Prescribed medication

Social anxiety can also be treated with the help of medication prescribed by a health professional. There are different types of anxiety medications each with its benefits and side effects.

Online therapy 

Individuals with social anxiety can also seek therapy online. This would involve interacting with the therapist one-on-one over an audio or video call. 

Some individuals with social anxiety might be more comfortable seeking help through this mode than others while in a different case some might prefer face-to-face therapy sessions. 


As INTJs keep their sentiments to themselves so easily, INTJs may be more prone to worry than people realise. They place a lot of pressure on themselves to succeed and are able to suppress their bad emotions, which can lead to tension in their lives. 

As INTJs are so focused and determined, they may overlook certain personal requirements in favour of efficiency and getting things done. It is critical for children to notice these things and learn ways to cope with the worry that can arise as a result. 

Frequently asked questions: How can INTJ’s deal with social anxiety?

How can I deal with the anxiousness that comes with being an INTJ?

Some stress management suggestions for INTJs are:

  • Cleaning out closets
  • arranging photographs and fixing items 
  • Take measures to lighten their schedule 
  • Take a step back and evaluate the problem using logic.

When INTJs are stressed, what do they do?

Major emotional expressions tend to deplete INTJs. They’re more prone to feel uneasy in emotional circumstances, preferring to think things out rather than react emotionally. As INTJs are inherently reserved, spending a lot of time with a lot of people is likely to tyre them.

What does it mean to be an unhealthy INTJ?

An immature INTJ is essentially an unhealthy INTJ. This indicates that INTJ will continue to be themselves who are logic-focused, truth-seeking, bright, and goal-oriented people, but they will be far more likely to be selfish, arrogant, egotistical, and push their beliefs on others rather than working together.