5 ways ENFJs manage anxiety?

This post answers: How do ENFJs manage anxiety? What makes ENFJs anxious? What are the core characteristics of ENFJs? What are some strengths and weaknesses of ENFJs?What is Anxiety? What are the signs and symptoms of anxiety? What are the causes of anxiety? What are some ways to manage anxiety? What are the therapy options for anxiety?

How do ENFJs manage anxiety?

ENFJs are very strong people and have the full potential to deal with anxiety. Here is how ENFJs typically deal with anxiety:

Following routines

ENFJs are very organized people. They don’t like it when things are messed up, both literally and metaphorically. They are people who stick to their routines and do everything they can to follow them.

Following a routine is generally very helpful. It is also helpful for people with anxiety because it brings a little bit of certainty to their lives. Anxiety is the fear of an uncertain future.

By sticking to fixed schedules, ENFJs solve the problem of uncertainty in life. They know exactly what they have to do now, what they have to do an hour from now, and what they have to do next week. They keep their routine strict and fixed.

Connecting with people

ENFJs are highly extroverted people. They love connecting with new people and widening their social circle. They spend very little time alone. So, they don’t get much time to ruminate over their worries.

Anxiety worsens when someone is an introvert because then all that person does is think about his or her worries. ENFJs keep strong emotional bonds with people, which is why they have plenty of people who can give them the emotional support they are anxious about.


ENFJs are very reliable in nature. They stay very responsible even when they are dealing with anxiety. The reliability in their nature itself makes them less vulnerable to anxiety because it saves them from uncertainty.

If they are taking treatment or therapy during an anxiety episode, they show responsibility. They attend therapy regularly and take their medications on time. This regularity and orderliness in their nature help them a lot in dealing with their anxiety.


ENFJs may be very perfectionists, but they still are not close-minded. They don’t underestimate the importance of what others say and suggest. They are open-minded people who are very receptive to suggestions.

Receptiveness helps them very much in therapy. They listen to their psychologist very carefully and follow his/her instructions. That’s why they respond well to therapies.

What makes ENFJs anxious?

The failure to achieve a certain goal is what makes ENJs worried the most. They are idealistic people and sometimes have high expectations of themselves. They then worry too hard about achieving the goals they set for themselves. The problem with ENFJs is that they sometimes raise the bar too high.

What are the core characteristics of ENFJs?

ENFJs are very idealistic people. They believe in the human potential for higher goals and achievement. They are always focused on improvement, whether that’s a personal improvement or the improvement of others and the world in general.

What are some strengths and weaknesses of ENFJs?

ENFJs are very passionate and warm people. They have a very wide social circle and love encouraging others. They are empathetic and affectionate. ENFJs are also very good at persuasion. ENFJs love being organized and orderly.

However, they also have some weaknesses that make them vulnerable to stress and anxiety. 

ENFJs are oversensitive, which is why they get stressed out easily. They may, at times, be indecisive. ENFJs seek approval, and when they don’t get it, it makes them anxious. They have a rigid and uncompromising nature which is why they tend to dominate in relationships.

 What is Anxiety?

Problems and resulting stress are usually accompanied by some common emotions like confusion, feeling at the edge, a sense of helplessness, and recurrent negative thoughts which can collectively be seen as an individual experiencing what’s commonly called  Anxiety. 

Every human has their unique ways of dealing with these difficult situations and the following emotions, some try to adapt to the circumstances and find the best and most comfortable solution while others try to find an escape route for the same, in both cases the main aim is usually to get over the uncomfortable emotions of anxiety. 

What are the signs and symptoms of anxiety? 

Anxiety is characterized by a set of signs and symptoms such as:


  • Sweating
  • Difficulty in breathing
  • Shortness of breath
  • Sense of choking
  • Complaints of chest pain
  • Shaking or trembling
  • Nausea or vomiting
  • Dizziness or Lightheadedness
  • Fear of losing control over oneself and their environment
  • Fear of impending doom
  • Hot or cold flashes
  • Tingling or numbness
  • Increased heart rate

These symptoms vary in severity from person to person. However, it is noted that many people experience anxiety attacks that are not significantly displayed.

What are the causes of anxiety?

Anxiety often results from accumulated stress or overwhelming feelings. Some common causes of anxiety include.

  • Increased and challenging situations and demands in day-to-day life.
  • Major changes in family dynamics such as marriage, divorce, death of a loved one.
  • Strain interpersonal relationships
  • Intrapersonal conflicts
  • Ineffective coping mechanisms
  • Comorbid conditions both physical and mental
  • Chronic health conditions
  • Genetic factors
  • Changes in the brain region
  • Overdose of caffeine
  • Prolonged use of medications
  • Significant traumatic experiences in the past or recent times
  • Comorbid mental health conditions such as post-traumatic stress disorder or obsessive-compulsive disorder or any other phobias.

What are some ways to manage anxiety?

Identify and acknowledge the triggers

The most significant strategy that can be used to control one’s anxiety is by identifying and acknowledging those triggers.

Being able to recognize what makes an individual anxious makes them better equipped to take action.

Relaxation techniques


Even though anxiety can be bought under an individual’s control it cannot be predicted. In such situations, it is necessary that an individual actively carries out relaxation techniques.

These might include meditation, yoga, and deep breathing which helps to reduce the intensity of anxiety within a short period.



A key to reducing the frequency and intensity of anxiety attacks could be spending time with close family and friends.

The kind of emotional and practical support provided by these social and personal groups help the person feel connected and aid in distracting one’s mind from negative and recurring thoughts that lead to anxiety.

Apart from friends and families, individuals can also consider speaking to groups of people that are experiencing similar problems.

Set realistic goals

When an individual is feeling overwhelmed, setting goals and targets keeping in mind priorities can help resolve overwhelming feelings of fear or panic.

Setting goals provides structure and routine to an individual’s life reducing space for uncertainty which can be a major trigger for anxiety in many cases.

Take up new challenges

Apart from doing activities that an individual is usually fond of and has expertise in, trying new and challenging activities that put an individual outside their comfort zone in a healthy manner may help reduce the stress and anger temporarily.

Signing up for new activities also provides a path to meeting people with similar stories and concerns.

Lifestyle changes

An individual’s lifestyle plays a major role in their experience of anxiety. An unhealthy and busy lifestyle usually leads to unhealthy eating, lack of exercise, lack of adequate sleep.

A combination of a well-set diet, exercise, and sleep can help to regulate an individual’s mood and equip them with a favorable coping mechanism.

These coping mechanisms in turn help to get control over once anxiety concerns in a more adaptable manner.

lack of proper diet, sleep, and exercise can make an individual sluggish, dependent, moody and vulnerable to anxiety attacks.

Making journal entries

Last but not least having a journal to write down how a person is feeling and thinking when they are anxious helps them to reflect upon their thoughts and feelings.

Putting down one’s thoughts and feelings onto a paper helps to provide a sense of temporary relief.

In the case of journal entry, a person does not even have to fear being judged by another person regarding their thoughts and feelings.

What are the therapy options for anxiety?

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 stimulus that they usually fear or are anxious about in a graded order.

As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session, individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.

Group therapy


It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.


Anxiety can also be treated with the help of medication prescribed by a health care professional.

Though medication alone cannot help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief. 

Online therapy  

In cases where reaching out physically to a professional is impossible or discomforting an individual can opt to seek help through the online medium. 

In this, the therapy sessions are carried out one-to-one over a video or audio call. Some individuals also prefer interacting with the therapist through text as well due to various reasons. One of the most common is the fear of being judged by the therapist or some personal hesitation. 

Online therapy can help individuals to regulate some aspects of their anxiety that aids individuals in carrying out a stress-free life over time


ENFJs are very idealistic and sociable people. The purpose of life, in their opinion, is to achieve high goals and do good. They are very good at encouraging people to do good. They are empathetic and understanding.

However, they are oversensitive and vulnerable to anxiety as well. Their anxiety primarily stems from the inability to achieve goals. However, ENFJs are good at dealing with anxiety. Their inbuilt traits make it easy for them to deal with stress and anxiety.

They stay connected with people and therefore have people to rely on emotionally. They are routine-oriented people, which doesn’t let their lives become too uncertain. ENFJs are also very good listeners. If they are dealing with anxiety and taking therapeutic sessions, they will listen to their therapist attentively. That’s why they respond well to therapy.

Frequently asked questions: How do ENFJs manage anxiety?

What does the acronym ENFJ mean?

Enfj stands for:

E = extroverted

N = intuition

F = feeling

J = judgment

Why are ENFJs also known as protagonists?

The reason why ENFJs are known as protagonists is that they are heroic in nature. They want to bring a positive change to the world. They are not self-centered. There is more to their lives. They are just personal achievements.

Are all ENFJs the same?

No, ENFJs differ in characteristics. There are assertive and turbulent ENFJs. Assertive ENJs are confident, while turbulent ENJs are self-conscious. Similarly, assertive ENFJs can deal with anxiety and stress better than turbulent ENFJs.