Introverted or Anxious? Discover the Difference with Anxiety Counselling Calgary

Introversion and anxiety are two concepts and experiences that are often confused because they can manifest in similar behaviours, such as avoiding social situations or needing time alone. However, they stem from very different psychological roots and understanding the distinction is essential for personal insight and mental well-being. A lot of people confuse one with the other, as observed by our anxiety counselling Calgary therapists, which can have significant implications for treatment. 

Introversion is not a mental health disorder or condition and does not require treatment; it requires understanding. People may benefit from therapy to help them learn about, identify, and work with their natural personality in daily life. 

Anxiety is a mental health condition and can benefit from treatment, which may include counselling, medication, and/or alternative therapies for support. Without such treatment, anxiety can progressively get worse and have a detrimental impact on one’s quality of life and functioning. Our anxiety counselling Calgary therapists often see people who have waited for a long time to seek out treatment and, by the time they reach that point, it is much harder to find the reprieve they are seeking from their anxiety. Therefore, the sooner you can establish clarity on who you are and where you’re at, the better. 

Introversion: An Introduction from Anxiety Counselling Calgary Therapists

Introversion is a core personality trait, part of the widely used Big Five personality framework. Personality refers to our internal character traits which connect to behaviours, feelings processing, and our experience of the world. Personality is not something we usually force to change and, rather, our anxiety counselling Calgary therapists encourage learning to accept and work with our personality as this will lead to greater freedom, comfort, and self-acceptance than trying to force change.

In general, introverts tend to:

• Prefer solitary or small-group activities (with less than 5 people)

• Feel energized by time alone and drained by too much social interaction

• Reflect deeply and process thoughts internally before speaking

• Seek depth over breadth in relationships and experiences (think quality over quantity)

Importantly, introversion is not about fear or discomfort in social situations and is different from social anxiety. An introvert can enjoy a party or a networking event, as well as other types of social interactions, but will likely need time alone afterward to recharge. Introverts can struggle with anxiety too, of course, according to our anxiety counselling Calgary therapists, but it is not guaranteed that an introvert will be anxious, nor is everyone who is anxious introverted. This is why it is important to distinguish between the two.

Because introverts tend to absorb the energy and information around them, introverts can struggle with big emotions and not know what to do with them. Introverts tend to be well-suited to wellness tools like reflection, meditation, journaling, and the creative arts as these give a quiet, thoughtful place for the introvert to process their thoughts and feelings.

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We welcome you to look through our free resources on emotional regulation to further support the healthy processing of your experience. 

As part of your self-exploration journey, take our

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Anxiety: An Introduction from Anxiety Counselling Calgary Therapists

Anxiety, rather than introversion, is a treatable psychological condition. Anxiety can manifest in different ways, such as in social situations, around specific fears/phobias, with Obsessive-Compulsiveness, panic disorders, and more. Some general signs and symptoms can include:

• Intense fear or worry about social judgment or embarrassment

• Physical symptoms like sweating, rapid heartbeat, or nausea in general, in social situations, and/or in anticipation of certain triggers

• Fight, flight or freeze response when exposed to specific triggers and fears

• Avoidance of social events due to fear rather than preference

• Persistent worry that interferes with daily life and functioning

• Being unable to engage in certain parts of life due to anxiety, worry and fear

Someone with anxiety might want to connect with others but feels paralyzed by the fear of doing so. The root is not about needing solitude, as it is with introversion, but about being overwhelmed by fear and worry. Anxiety is a limiting condition that can be treated. Introversion is a personality trait that does not need to limit or be changed, just understood and respected. 

As part of your self-exploration journey, take our FREE Do I Need Anxiety Counselling? Self-check quiz now!

Introversion vs. Anxiety Table By Anxiety Counselling Calgary Therapists

Our anxiety counselling Calgary therapists (all of whom also work with introverts and introversion), have put together a table to outline the difference between introversion and anxiety, particularly social anxiety as this is often what is confused with introversion.

Tips for Introverts by Anxiety Counselling Calgary Therapists

Here are some practical, thoughtful tips for introverts to thrive socially, professionally, and personally, without burning out, from our anxiety counselling Calgary therapists: 

Self-Understanding

1. Know your energy limits. Social interaction might drain you. Pay attention to your threshold and plan breaks or alone time to recharge.

2. Accept your introversion: It’s not a flaw—it’s a temperament. You’re likely thoughtful, a good listener, and deep-thinking. Lean into these strengths and remember that they are strengths; you don’t have to be an extrovert to be cool! 

Social Tips

1. Go for quality over quantity: Build a few deep relationships instead of trying to be the life of the party.

2. Engage in one-on-one conversations: These often feel more natural and meaningful for introverts than group discussions and are a place where you can feel comfortable and at ease. Introverts know how to connect, especially in this way.

3. Prepare small talk “cheat codes”: Have a few go-to questions or observations ready for casual social situations (“What do you like to do outside of work?”). As an added tip for introverts, our anxiety counselling Calgary therapists suggest trying to ask questions that are of interest to you and/or take the conversation a bit deeper. “How do you feel about that?” might lead to more fulfilling and enriching conversation than talking about the weather. 

Recharge Strategies

1. Schedule alone time like appointments: After social events, block off downtime to reset. This does not make you ‘weird’ or ‘lazy,’ it makes you an introverted human who needs to recharge. View it like plugging in your phone, which we don’t think anything of.

2. Create a quiet space at home/work: A cozy, calm environment can help you decompress. Introverts tend to value their space and view it as an extension of themselves so remember to prioritize the sanctity of your space!

3. Learn to say no (gently): “I’d love to, but I need a low-key night to recharge” is perfectly acceptable. We know boundaries can be challenging but, remember, they can always be done respectfully and with love, remind our anxiety counselling Calgary therapists. Want to learn more about boundaries? Check out our Healthy Boundaries tips blog post. 

Professional Success

1. Use your listening skills: In meetings or teams, introverts often shine as thoughtful, strategic thinkers. Introverts are often viewed as quiet leaders as they may not say much, but they can demonstrate competency through their thoughtful responses that people respect and want to hear more of.

2. Prepare before speaking. Whether it’s a meeting or presentation, practicing ahead gives you confidence, according to our anxiety counselling Calgary therapists.

3. Network strategically. Instead of big events, try smaller meetups, online forums, or follow-up emails that feel more personal. Introverts are able to connect in a deep and meaningful way, they just have to put themselves in the right context. 

Confidence Building

1. Practice self-advocacy. You don’t need to be loud to be heard. Clear, thoughtful communication can be just as powerful. Learning more about introversion can help empower you and help you identify and accept your strengths. ‘The Introvert Advantage’ and ‘Quiet’ are two popular books to help introverts find self-acceptance, according to our anxiety counselling Calgary therapists.

2. Try low-stakes exposure. Push your comfort zone in small ways, like joining a new group or saying hi to someone new once a week.

3. Celebrate small wins. Give yourself credit for showing up and speaking up, even if it feels minor.

Tips for Navigating Anxiety by Anxiety Counselling Calgary Therapists

Managing anxiety effectively often involves a combination of lifestyle changes, mental strategies, and sometimes professional support. Here are some evidence-based tips that can help you today, from our expert anxiety counselling Calgary therapists:

Mind-Body Practices

1. Deep Breathing: Try slow, deep breaths—in for 4 counts, hold for 4, out for 6. This helps activate the parasympathetic nervous system, particularly by exhaling for longer than we inhale.

2. Progressive Muscle Relaxation: Tense and then relax each muscle group, starting at your toes and working up. This is a great way to send the message to our body and mind that we are safe and can be a good introduction to a relaxation and even meditation practice.

3. Meditation: 5–10 minutes a day of focused attention on your breath or body sensations can reduce anxiety over time. This is often a difficult practice for those with anxiety but worth skill building around. Our anxiety counselling Calgary therapists find it can help people be able to relax themselves in the face of triggers. 

Cognitive Strategies

1. Challenge Anxious Thoughts: Two ways to do this are to ask yourself:

• “What’s the evidence that this thought is true?”

• “What would I say to a friend who felt this way?”

2. Reframe Catastrophic Thinking: As an example, instead of thinking “This will be a disaster,” try “This might be hard, but I can handle it.”

Practical Coping Strategies

1. Write It Down: Journaling about your worries can help clear mental clutter and provide perspective. As mentioned above, this technique can be helpful for introverts too (as can many of these on this list) according to our anxiety counselling Calgary therapists. You can see why people can get confused by what is what and how to cope!

2. Break Tasks into Steps: Anxiety often spikes when things feel overwhelming. Break goals down into small, manageable actions.

Lifestyle Habits

1. Exercise Regularly: Movement—especially aerobic exercise—can significantly lower anxiety. Developing a regular movement habit can have a drastically positive impact on reducing symptoms, as observed by our anxiety counselling Calgary therapists.

2. Limit Caffeine, Alcohol & Drug Use: These can worsen symptoms for many people. Even if they seem to help soothe symptoms initially, over time they can have a backwards effect and actually make anxiety symptoms worse (and even create them when they weren’t there in the first place!).

3. Get Enough Sleep: Poor sleep increases anxiety. Aim for a consistent routine and good sleep hygiene. You will be amazed how feeling rested can have a positive impact on your feelings of anxiety. 

Reduce Stimulus Overload

1. Take Digital Breaks: Constant notifications and social comparison on social media can exacerbate anxiety. Even if you don’t feel like the digital space is having an impact on your anxiety, try not checking your phone first thing in the morning for a week and notice if you feel any differently throughout the day, encourage our anxiety counselling Calgary therapists.

2. Create Calm Spaces: Organize your environment to reduce visual and mental clutter.

Seek Support

1. Therapy: Cognitive Behavioral Therapy (CBT) is highly effective for anxiety. It involves exercises between sessions, exploring and challenging internal beliefs and self-talk, and the cultivation of helpful ways of supporting ourselves from the inside.

2. Medication: If anxiety is persistent and affecting your quality of life, talk to a doctor about whether medication might help.

As you explore whether you are introverted, anxious, both, or neither, we encourage you to move without judgment through this curiosity in order to keep self-developing, learning and growing. We invite you to check out our other free resources, including our blog, which might help you in these and other areas of your mental health. 

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Sana Psychological is a group mental health and addiction recovery practice located in Calgary and Airdrie, Alberta. The practice supports children, youth, and adults with personal development and the navigation of life’s obstacles. We help you learn more about yourself while feeling empowered to live a more enriching, free, and healthy life. Contact us anytime and check out our online booking page.