Mindfulness for Introverts

Being an introvert, I would often make excuses when going to a function or social event. I would make excuses like I am tired, or find other new excuses to avoid social gatherings.

Whenever I went to a compulsory social gathering, my mind would start thinking too much like everyone was watching and judging me. I would get nervous at the slightest eye contact, and when other people talked, it would seem like they were talking about me. I know this isn’t possible, but still, I would get uncomfortable and cautious.

These problems were not just limited to social gatherings. If someone even wanted to come over to my house, I would get a mini heart attack as well as panic attacks. I would even be afraid to message in the company group chat. If my coworkers called me even for a short while, I would think I was in trouble.

It's not hard to figure out why, as I had read on many websites about “social anxiety”. I underwent treatment for my social anxiety issues. My treatment plan included medication (as my case was severe), cognitive behavioral therapy (CBT), exposure therapy, magnesium supplement (as I was deficient in it), lifestyle changes (especially sleeping patterns and avoiding drinking coffee), and stress management. However, as an introvert, after treatment, I still have hesitance to attend gatherings. I am always honest about my symptoms with my psychiatrist. My psychiatrist has recommended focusing on mindfulness meditation.

I was doing meditation even before my psychiatrist recommended it. I thought about meditation in terms of all or nothing. In my opinion, there was no use in attempting meditation at all if I couldn't remain still as a Buddhist monk. I didn't realize my perfectionism was limiting me. I thought my attention issues were a subject weakness. My psychiatrist helped me turn this into positive thinking.

I realized that I was being quite hard on myself, especially when I was just starting, but it's intriguing to think about how far introverted perfectionism can carry us. I see now how unrealistic my expectations were.

Here are five ways mindfulness and self-reflection help improve my introversion:

• It soothes my perfectionist impulses:

As I mentioned above, due to my sensitivity, reflective thinking, and attention to detail, my introverts take criticism personally, dwell on imperfections, and worry over the slightest things. My own perfectionist thinking and ambition have led me to have high expectations, frequently to a crazy level. Practicing mindfulness meditation helps me reconnect with reality (self-reflection). When my thoughts wander to the past or future, I focus on my breath and silently repeat "in, out" to myself. I also learnt that it's alright to be imperfect when meditating as long as I'm trying and it helps me.

For example, I enjoy every game now instead of focusing on my mistakes or winning with my friends and family. Mindfulness not only helps with my self-reflection but also helps me spend quality time with loved ones and enjoy the game.

• It reminds me of my values:

For introverts like me, self-care is easy to forget. Meditation helps me practice alone time by focusing on myself, my breath, and quietness. I reconnect with myself, replenish energy, and reclaim schedule control in that peaceful, quiet setting. Every time I meditate, I come away feeling calmer, more centered, and more focused, ready to take on the problems of the day.

• It helps me regulate my feelings and thoughts instead of feeling numb:

While physical activity helps with stress and anxiety, meditation allows me to have a deeper study of my emotions and thoughts. It motivated me to regulate my emotions and thoughts rather than numb them with activity. It helps with my difficult emotions like anxiety, disappointment, and frustration. I now view these feelings as tools for comprehending my own emotional condition and have learned to accept them without passing judgment.

• It allows me to relax:

I was always thinking about negative things that made me anxious, but it also displayed physically in the form of headaches and digestive issues. I've noticed that at certain times of the day, my breathing becomes shallower than usual due to anxious thoughts. Naturally, this happens every time I feel anxious or stressed. Practicing meditation regularly has helped me control my anxiety.

Additionally, by practicing mindfulness and focusing on the present, I learn to recognize and respond to physical sensations in my body. While practicing mindfulness, I pay attention to my breathing patterns as well as to areas of my body that are tense, painful, or uncomfortable. Because of this realization, I now regularly practice deep diaphragmatic breathing, which slows my breathing and increases my diaphragmatic strength. Now, whenever I feel body pain due to anxiety, I instinctively practice this.

• It helps me to live more mindfully:

My consistent mindfulness meditation practice has resulted in a significant increase in my ability to connect with the present moment. In my academic work, practicing meditation helps me focus on lectures. I used to passively wait for someone to speak to me, but nowadays I take the initiative to talk to everyone.

From Anxious Introvert to Centered Self

Mindfulness and self-reflection are the best tools for introverts to achieve success. Through mindfulness meditation, I've learned to embrace my introverted nature, manage my perfectionism, and develop a deeper connection with myself and the people in my life.

This isn't just my observation. Studies also show that mindfulness meditation can help introverts become more confident, manage their emotions, and let go of the past.

So, if you want to achieve success through mindfulness and self-reflection, the most effective way is to start meditating. Some helpful guidance for beginners:

• Start with guided sessions
• Learn more and practice consistently
• Start exploring on your own

I recommend guided mindfulness meditation for beginners because it will teach you the basics of mindfulness, such as deep breathing, body scanning, and properly focused awareness. I also strongly recommend seeking professional help for your anxiety issues.

For introverts like us, professional help is a way to gain invaluable skills for dealing with emotions and increasing self-awareness. Some of us already know all the benefits of mediation, but the skills taught in CBT (in severe cases, along with medication if necessary) will help you challenge your disrupted thinking and find better ways to interpret life events.

To speak with a board-certified psychiatrist online for mental health support, visit: https://gabapsychiatrist.com or call +1(833)312-4222