Introverts start thinking about when they can leave a party as soon as they arrive.
Introverts look out of the window before stepping out of the house just to avoid any kind of small talk.
Introverts stay up late at night because it’s the only time they can be alone.
And if you’ve ever thought to yourself “is this normal”, let me assure you it is.
In today’s newsletter, I’ll share with you why this happens and how you can protect your energy without coming off as rude.
Scientific studies have shown that introverts are super sensitive. Not in a weak or emotional way, but in a physiological way.
Introverts take in more information than regular people. Your 5 senses work overtime to collect data in your environment. And this is the reason why too much of anything can overwhelm you.
Which means:
Too much input = over stimulation
Small talk = cognitive overload
Crowds = sensory exhaustion
Let’s understand the science behind why this happens.
Any kind of interaction with the outside world depletes our mental energy.
Our 5 senses– touch, smell, sound, sight and taste–work all at the same time. And since you are already sensitive, too much of any sensory input can create overwhelm, tiredness, anxiety or even irritation.
It’s not just mental, it’s physiological.
You’re not crazy, it’s your brain wiring. That’s how mother nature made you. It’s both a gift and a curse.
I’ve been through it all. I get how painful it is to sit in a meeting, initiate small talk, go to work every day surrounded by 15 people going blah, blah, blah 8 hours a day.
This is the reason introverts are more prone to get addicted to drugs and alcohol. Because they help you numb your senses. Shut off your overstimulating brain for a few hours.
But this is not healthy in the long-term. It can cause a lot of problems.
So here are some healthy practical ways you can use to soothe your senses and protect your energy.
1. Breath work
Neuroscientists and meditation experts have discovered that the most effective way to calm your nervous system is to take a few long, deep breaths.
When you’ve been through an overstimulating environment, come back to your home and take a few long, deep breaths.
Try this:
- Inhale for 7 seconds
- Hold for 7 seconds
- Exhale for 7 seconds
This will instantly make you feel a lot calmer and relaxed.
2. Rest your body
As I explained earlier, overwhelm is not just mental, it’s also physiological.
When you’re feeling exhausted, anxious, or stressed after a meeting or being around people for too long, just lay down in your bed.
Close your eyes and focus on each part of your body from your toes to your head.
Relax your muscles one by one.
3. Spend time in silence
For introverts, silence is therapy.
Go to your room or a park and just sit. Listen to the sound of your breath.
Trust me, this feels so relaxing. And it instantly makes you calm and feel lighter
4. Engage in activities that recharge
Go for a walk, read a book, watch a good movie, meet someone who energizes you.
Just make sure that you are doing things that you love and help you recharge.
5. Limit screen time
After socializing, your brain is already overstimulated.
Scrolling through social media or watching intense content can add more mental clutter instead of helping you unwind.
Instead, try disconnecting for a while.
Put your phone on silent, dim the lights, and let your mind settle. This will give your nervous system a real chance to reset.
6. Use grounding techniques
When your mind is racing and you feel overwhelmed, grounding yourself in the present moment can help.
Try this:
- Place your feet firmly on the floor.
- Take a slow, deep breath and notice how the air feels as it enters and leaves your body.
- Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
This simple exercise shifts your focus away from overstimulation and back to the present, bringing instant calm.
7. Use comforting sensory input
Introverts process stimulation deeply, so after social interactions, soothing your senses can help you recover faster.
- Wrap yourself in a soft blanket.
- Take a warm shower or drink a hot cup of tea.
- Listen to calming music or white noise.
- Dim the lights and create a cosy atmosphere.
Engaging your senses in a gentle, comforting way signals to your nervous system that it’s safe to relax, helping you recharge more effectively.
These simple techniques will help you protect your energy and recover faster.
You can learn more about how to connect with your authentic self in my book “Born to Stand Out”.
The key is to be intentional about your downtime and give yourself permission to rest without guilt.
Stay blessed,
Karun