National Introverts Week: celebrating strengths, overcoming challenges

The third week of March is National Introverts Week, a week to highlight the strengths and challenges of introverts. Not to be confused with World Introvert Day, which is held on January 2nd, National Introverts Week was founded by introvert, author, and coach, Matthew Pollard. Pollard established this week with the goal of supporting introverts to recognize their own talents and power, learn to be more proud of who they are, and to confront stigmas and stereotypes around being an introvert.

The week also is an opportunity to better understand the mental health struggles that introverts can encounter, and to spread awareness about actionable tips for living well as an introvert in a world that tends to cater to more extroverted personalities. So, happy introverts week to all who celebrate! Read on for more information about introverts, and how to get the support you need to survive — and thrive.

Understanding introversion

Simply put, introversion is a personality trait characterized by a quieter, more reserved temperament. Introverts tend to be private people who are oriented more toward their own inner thoughts and emotions. They also tend to prefer their own company over others. Between 30 to 50% of people are introverts.

Extroverts on the other hand, tend to be fed by social situations, prefer to be with other people, and may be described as outgoing or gregarious. The concept of introversion and extroversion was originally developed by psychiatrist Carl Jung in the 1920s. Of note, most people aren’t just introverts or extroverts. It’s more of a spectrum, with some people having more traits of one than the other. Terms like “ambivert” or “extroverted introvert” are commonly used to describe people who feel they possess traits of both extroversion an introversion.

Introverts are commonly known to:

• Enjoy time alone
• Be creative
• Be more sensitive to sensory stimuli (bright lights, loud noises, crowds)
• Prefer working alone
• Take time to make decisions
• Prefer quiet environments
• Enjoy deep and meaningful conversations
• Be less comfortable with small talk
• Prefer to have a few close friends rather than a large number of friends

As helpful as it is to understand what introversion is, it’s equally helpful to keep in mind what it isn’t. The fact is, there are many myths and misconceptions surrounding introverts. One misconception is that all introverts are shy. Another is that introverts strongly dislike any type of socialization. While there may be introverts who are shy, and introverts who truly to prefer to be alone, these are not inherent characteristics of introversion.

As Susan Cain describes it in her book Quiet: The Power of Introverts in a World That Can’t Stop Talking: “Shyness is the fear of social disapproval or humiliation, while introversion is a preference for environments that are not overstimulating.” In fact, research has found that introverts’ brains just may be more sensitive to environmental stimulation, so that their social battery just wears out faster than extroverts. This doesn’t necessarily mean they are more shy or don’t like people; they just prefer to socialize in much smaller doses and with less intensity than extroverts.

Unique strengths of introverts in mental health

In a society that prizes individualistic, “go-getter” attitudes, the qualities of introversion can be cast in a negative light. Extroverted traits are equated with success, whereas more quiet, thoughtful approaches may be seen as weak or lacking in passion. But the truth is, many of the world’s best thinkers and doers are introverts. As Susan Cain puts it, “Our culture is biased against quiet and reserved people, but introverts are responsible for some of humanity’s greatest achievements.”

Successful introverts include:

• Bill Gates
• Oprah Winfrey
• Steven Spielberg
• Tom Hanks
• Albert Einstein
• Emma Watson
• Rosa Parks
• Eleanor Roosevelt
• Michael Jordan

We tend to dismiss the power of introverts, and many of us simply are not aware of the depth and quiet intelligence that introverts possess. But there’s something called “the introvert’s edge,” which describes the unique strengths that introverts have to offer the world.

Stacy Thiry, LMHC, a provider with Grow Therapy, shared what she sees as some of the special strengths introverts have:

• Deep thinking and reflection: Introspection allows people to analyze situations deeply and come up with well-thought-out solutions.
• Active listening: Introverts tend to listen attentively and have an ability to make others feel heard and valued.
• Strong interpersonal skills: People often trust introverts, because they feel listened to and attended to in relationships.
• Strong observational skills: Introverts are keen observers, and often notice subtle details that others tend to overlook.
• Deep thinkers: Introverts’ attentiveness enables them to understand complex situations more effectively.
• Ability to focus: Introverts often have the ability concentrate deeply on tasks, enhancing productivity and quality of work.
• Empathy and compassion: Having an introspective nature often leads to heightened empathy towards others.

Common mental health struggles for introverts

While National Introverts Week is about celebrating the strengths of introverts and dispelling myths about their perceived weaknesses, none of this means that introverts don’t struggle. It can be hard to be an introvert, especially in a world that doesn’t always understand introversion. Not only that, but being an introvert means that your nervous system and social battery tend to wear out faster than other people.

“Navigating a world that often celebrates extroversion can present unique challenges for introverts,” says Thiry. “While their introspective nature offers many strengths, introverts may encounter difficulties in social settings, workplace environments, and personal relationships.”

According to Thiry, some common challenges faced by introverts include:

• Overstimulation: Crowded or noisy environments may lead sensory overload; introverts may find these settings draining and may need time alone to recharge
• Misconceptions of unfriendliness: An introvert’s quiet demeanor may be misinterpreted as disinterest or rudeness
• Difficulty in networking: Work networking events may feel overwhelming, making it challenging to form new connections. This can have a negative effect on one’s career.
• Pressure to conform to extroversion norms: Societal expectations may push introverts to behave in ways that feel unnatural or inauthentic, which can lead to stress
• Internalizing negative thoughts: Introverts often have a tendency to overthink, which can result in dwelling on negative experiences or self-criticism; rumination may contribute to mental health challenges like anxiety or depression for some introverts

Supporting the mental health of introverts

Introverts may be more prone to mental health struggles like overstimulation, burnout, stress in response to unrealistic societal expectations, and anxiety or depression. But that doesn’t have to be the case for everyone. Self-care and support can go a long way to reduce some of these impacts.

Thiry’s self-care tips for introverts include:

• Prioritizing alone time, and scheduling regular periods of solitude to recharge
• Setting boundaries and communicating limits in social and professional settings to avoid burnout
• Engaging in daily mindfulness practices, like mediation, journaling, yoga, and reducing time on social media as much as possible
• Seeking meaningful social interactions — quality over quantity usually makes sense for introverts
• Reframing negative thoughts with more positive mindsets

How to support an introvert

Wondering how you can support your introverted loved ones? Here are Thiry’s tips:

• Respect their need for solitude
• Don’t take it personally when they want to be alone
• Create safe spaces for them to share their feelings and preferences
• Don’t pressure them to participate in social situations
• Appreciate their empathy and listening skills
• Support their interests and hobbies, even if they involve solitary pursuits

Post-pandemic shifts in introversion and mental health

If you are an introvert who has found the transition to post-pandemic life a bit jarring, you are not alone. “After emerging from the pandemic, many introverts are finding the return to pre-pandemic social norms both challenging and anxiety-inducing,” Thiry shares. “The extended period of isolation may have heightened social anxieties, making previously manageable interactions feel overwhelming.”

Thiry says that understanding these post-pandemic shifts is crucial for introverts to navigate this transition with empathy as well as effective strategies. Some strategies to consider include:

• Allowing yourself a more gradual return to socializing, and plenty of breaks/time to recharge
• Advocating for yourself and asking for remote or hybrid work options when possible
• Managing expectations when it comes to socializing and remembering that you are not obligated to socialize as much as more extroverted people
• Sticking to your own personal boundaries for socializing
• Being patient with yourself and practicing self-compassion as you ease back into the social scene

Therapy and its role in supporting introverts

Therapy can play an important role for introverts who are struggling with mental health challenges, or who just need a little support in understanding their introversion.

“Therapy offers a supportive avenue for introverts to develop coping strategies, enhance self-awareness, and navigate social dynamics more comfortably,” says Thiry. “By fostering self-acceptance and leveraging their inherent strengths, introverts can lead balanced and enriching lives, contributing meaningfully to their personal and professional communities.”

Types of therapy that work well for introverts

Finding a therapist as an introvert means seeking someone who loves and accepts you for who you are and who understands some of the unique challenges introverts face. There isn’t one therapy type in particular that was designed for introverts, but the following therapy modalities may be particularly helpful for introverts:

• Somatic therapies may help introverts tackle the overthinking and anxiety that often comes with being an introvert
• Mindfulness-based approaches, which teach exercises for grounding and managing stress, can help introverts manage feelings of overwhelm overstimulation
• Narrative therapy may help introverts reframe their negative self-perception, and draws on what is, for many, a natural strength.

Online therapy for support in a more comfortable environment

As an introvert, meeting with a therapist in-person may feel stressful, especially since therapy involves sharing feelings and opening up in ways that you may not feel ready to right away. Not only that, but having to go to a therapy office itself may feel overwhelming.

Online therapy may be a good first step for introverts who feel anxious about in-person therapy. “Online therapy may be especially appealing to introverts, providing the comfort of familiar surroundings and eliminating the stress associated with traveling to a therapist’s office,” Thiry describes.

Many introverts prefer online therapy for the long-haul and end up having trusting, comfortable, and meaningful relationships with their online therapist.

Introversion is a strength — nurture it well

The goal of National Introverts Week is to highlight the truth of what it means to be an introvert, and to emphasize that introversion isn’t something to be ashamed of, but something to celebrate. Ultimately, harnessing the unique strengths of your introversion—and seeing introversion as an asset rather than an obstacle—will help you lead the life you were meant to lead.

Remember that you don’t have to do this alone. You can call on friends and family members to educate themselves about introverts and how to support them. You can lean on a therapist for mental health support. And you can connect with local or virtual communities of introverts just like you.