INTJ Stress Management - Part 1

Your Personality Type

Myers-Briggs Type Indicator (MBTI) is a theory created in 1921 by Carl Jung that's now used by wellness coaches, life coaches, psychologists and more recently workplaces to determine personality types with a 4 letter code.

INTJ is a personality type with the following traits:

Introverted - Introverted as they ultimately need time alone when stressed to recharge.

iNtuitive - A part of the 30% population that is intuitive which is to do with how they process information, meaning they are forward thinkers, and full of ideas.

Thinking - The third letter T stands for thinking which tells us the basis of most of their decisions are derived from fact and logic.

Judging - Judging which ironically doesn't mean they're quick to judge, they're actually opposite. Judging types prefer closure. They're organised, appreciating structure, order, and like things planned, and do not like last-minute changes.

Some examples of INTJ archetypes are the architect, the mastermind and the rational strategist. They are helpful, beautiful brains with a thirst for knowledge. The below image gives you an insight into how INTJs think.


intj brain



Brain Activity

Out of the 16 personality types, INTJ is 1 of 2 that use their brain in a zig-zag like pattern on a regular basis. Other personality types usually show this pattern when they are engaged in an area of their expertise, for example a trained artist painting a portrait.

Managing stress and anxiety can be challenging for INTJs because they tend to naturally analyze situations deeply, they're often over-thinkers, as well as forward thinkers. Which is great if thinking ahead positively, but not so great if thinking negatively, so it's more imperative they stay optimistic. They are attentive to detail and focused on achieving high standards which can also add to stress.

As the image below shows, the most activated regions of the brain for an INTJ are manage process, words of self & others, build image and future projection. All of which can lead to stress if managing too many processes, negative self-talk, taking on the words of others as self-limiting beliefs, building a negative image, or projecting a negative future.


intj brain activity



Balance your energies


MBTI energies

As you can see from the pyramid above, all of the 16 personality types are made up of the physical, emotional and mental energies. INTJ types are closer to the mental energies corner as they can be very in their head. Getting in touch with your emotional and physical energies will help you balance yourself.

ENTP (Extroverted, iNuitive, Feeling, Perceiving) personalities types are the most balancing. To achieve this balance, INTJ personalities may want to learn to be more extroverted, make more decisions with their feelings (remember that humans are



Stress Management Techniques 

Based on this, INTJ can help themselves manage their stress by doing the following:

1. Support System. While INTJs may prefer solitude most of the time, having a supportive network of friends, family, or a therapist can provide valuable emotional support and perspective. After all the most balanced personality type is an extrovert as shown from the pyramid

2. Physical Exercise. As mentioned above INTJs are closer to the mental energies and are naturally less physical than some of the others types. Regular exercise is essential for reducing anxiety and improving overall well-being. Find physical activities you enjoy, whether it's weightlifting, yoga, or running.

3. Identify Triggers. Understand what specific situations, thoughts, or behaviors trigger your anxiety. Knowing your triggers can help you anticipate and manage them better.

4. Plan effectively. Create structured plans and schedules with breaks to reward yourself and manage your time effectively. Break down tasks into smaller, manageable steps can reduce feelings of overwhelm.

5. Practice Mindfulness. Incorporate mindfulness techniques into your daily routine to stay present and reduce anxiety. Meditation, or mindfulness apps such as Headspace or Calm can be helpful.

6. Set Boundaries. Learn to say no to commitments or tasks that add unnecessary stress to your life. As INTJs are such giving characters, establishing boundaries can help you prioritize your well-being.

7. Focus on solutions. INTJs often excel at problem-solving. Instead of focusing on worries, focus on finding practical solutions to the issues causing you stress. Where focus goes, energy flows as Tony Robins says.

8. Intellectual Stimulation. Engage in activities that stimulate your intellect and provide a sense of accomplishment such as reading, learning a new skill, or working on challenging projects.

9. Practice Self-Compassion. Be kind to yourself and keep that self talk positive. Acknowledge that it's okay to feel stressed or anxious sometimes. Treat yourself with the same compassion you would offer to a friend in need.

10. Limit self-limiting beliefs. Don't take on negative beliefs about yourself from yourself or anyone else.

11. Maintain a Healthy Lifestyle. Prioritize 8 hours sleep, nutrition, and hydration to support your physical and mental health. Avoid excessive caffeine or alcohol, as they can exacerbate anxiety symptoms.

12. Limit Information Overload. INTJs can be prone to information overload, which can contribute to stress. Set boundaries on how much news or social media you consume to maintain a healthy balance.

13. Cultivate Hobbies. Engage in hobbies or activities that bring you joy and relaxation. Whether it's painting, playing an instrument, or gardening, carving out time for leisure pursuits is essential for stress relief.

14. Practice Gratitude. Regularly reflect on things you're grateful for, even during challenging times. Writing down on paper why you're grateful is even more powerful. Life gives us more of what we're grateful for. Cultivating a gratitude attitude can shift your focus away from stressors and towards positive aspects of your life. Being grateful is the one of the healthiest things for anyone's mindset.

15. Regulate Emotions. Learn to regulate your emotions by identifying them, accepting them and making a conscious effort to modify them. Life is 90% how you react and 10% what actually happens. Turn negatives to positives as quick as you can and make that lemonade so to speak.

16. Breath Work. Practising breathing exercises can help relieve tension and calm the nervous system. Box Breathing, Alternate Nostril Breathing and Lion's Breath are just a few of the many breathing techniques you can use to reduce anxiety and stress.

17. Stay Present. Breathing exercises and physical exercises are 2 things that can help you remain in the present moment. Which doesn't come as naturally to forward thinkers. Remember this moment won't ever come back, so enjoy whilst it lasts and if it's a moment you don't like, remind yourself everything is temporary and the moment will soon pass.

18. Take time for yourself. After all, you are a natural introvert. Remember to take that time for yourself to practice your stress management techniques.

19. Reflexology. Taking care of your feet will promote self healing in the body as reflexology shows us the body's nerve endings are in the feet. For example, the heel area represents the lower back area in reflexology. Exfoliating your feet in the bath or during a foot soak if you don't have a bath, will help promote self healing to the body. Foot care = Body Care.

20. Chakra Balancing. Physical conditions are a result of emotional stress & chakra imbalances manifesting into physical tension. Neck and shoulder pain for example is related to throat chakra imbalances, the chakra that is about speech and expression. Ways to unblock the throat chakra are singing and expressing yourself in any form whether it be writing, music as well as verbally. The image below shows you more ways to unblock all the major 7 chakras.

21. Decision Making. Make decisions with your feelings as well as logical. After all humans are emotional creatures, not logical creatures in general.


chakra balancing

Managing stress and anxiety is an ongoing process that balancing sessions can help with. It takes 21 days to make a habit, and 90 days to make it a lifestyle change. Book in for part 2 of your stress management to help with these new habits and lifestyle changes.