thriving as an introvert
TRANSCRIPT
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Thriving as an Introvert in
the 21st Century
By Nancy Okerlund
Ive readThe Introvert Advantagebut I
find no advantage in being an introvert,said Sarah, frustrated. Her new job
teaching, research and administration at
a large university was big, exciting,demanding and taking over her life.
She greatly admired her boss. Peoplesee me as his sidekick but the model hes
mentoring is extreme extrovert, highly
charismatic. Its not who I am. Onepart of her thought the best she could do
was find some new ways to cope with
being an introvert.
But coping is below Sarahs standard, so
she decided to take on the challenge of
creating her own leadership style,authentic to who she is as an introvert.
One morning, months into her process
Sarah said, happily, Im allowingmyself tobe an introvert. She had been
working diligently: becoming more
aware of the traits of introverts, learning
about how to take care of her energy,getting really good at saying no to
things, developing her unique ways of
meeting the challenges of her work.And the advantages ofbeing herselfas
an introvert were becoming apparent.
A few months later, as she and herextreme extrovert boss discussed her
performance review, he said, Youreone of the top 5 to 7 faculty in this
department and youve done it in one
year. And you can say no and no and no
and it wont affect that.
Introverts experience life quite
differently than extroverts but mostpeople dont realize it. Because of the
widespread use of the Myers-Briggs
Type Indicator (MBTI), many peopleknow that a key difference between
introverts and extroverts is in how we
get our energy. As introverts, we drawour energy from the internal world of
ideas, impressions, feelings. Extroverts
get their energy from the external worldof people, places and things.
What most peopledontknow yet is that
this key difference is physical: werehardwired to be either introverts or
extroverts and we experience life as an
introvert or an extrovert very physically.
Heres something else not widely knownby introverts: were surrounded by
extroverts! Research says about 75% of
people are extroverts and the UnitedStates is a very extroverted society. The
American way wasnt designed with
introverts in mind. Becoming moreaware of what it means to be an introvert
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might not have occurred to you as a high
priority. But turning yourself into what I
call a conscious introvert cantransform your life, as it did Sarahs.
Read on!
Introvert Hardwiring Simplified
Everyone is born with an introverted orextroverted temperament and it doesnt
change at will. As introverts, our brains
and bodies are wired differently thanextroverts. To take a brief visit into the
fascinating world of brain physiology,
the dominant pathway of blood flow inthe brains of introverts is longer and
more complex than the main extrovertpathway. And the key brain chemical
(or neurotransmitter) that travels on thepathway is acetylcholine. For extroverts
the dominant neurotransmitter is
dopamine. These two chemicals havevery different characteristics.
Another important hardwiring differencebetween introverts and extroverts is that
they use different sides of the autonomic
nervous system. Introvertspredominately use the parasympatheticor put on the brakes system; extroverts
use the sympathetic or give it the gas
system. Introverts have more bloodflowing to the front of the brain;
extroverts have more blood flowing to
the back.
No one is either completely introverted
or extroverted but just as were dominant
with the left or right hand, were alleither dominantly introverted or
extroverted.
But so what?! How do these invisible
physical differences between introverts
and extroverts translate into daily life?
Some examples:
Introverts longer brain pathwayrequires more processing time than
extroverts but it integrates complex
intellectual and emotionalinformation better;
Its harder for introverts to move our
bodies because we predominate onthe side of the nervous system that
requiresconsciousthought;
We use our long-term memory more
often than short-term, which requiresmore retrieval time;
We speak after collecting, processing
and drawing conclusions about our
thoughts and feelings; We tend to be very observant and go
deeply into our interests; We tend to be hesitant in unfamiliar
situations;
We need a low-stimulation
environment to recharge our energy.
All these ways of behaving are
consistent with how our bodies areorganizedas introverts. But we live in a
world that isnt geared toward our ways.
Life in an Extroverted World
Not only are 75% of people extroverts,but the United States reflects the
extrovert majority. Extroverts, with
their shorter brain pathway anddominance of the neurotransmitter
dopamine and the sympathetic nervous
system, naturally seek lots of external
stimulation. Extroverts need action.They operate on a quick reward system,
tire of the familiar easily, talk and think
at the same time, and like a broad focus.
American society supports the extrovert
way. As Marti Olsen Laney writes inThe Introvert Advantage,America was
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built on rugged individualism and the
importance of citizens speaking their
minds. We value action, speed,competition, and drive. Its no wonder
people are defensive about introversion.
We live in a culture that has a negativeattitude about reflection and solitude.
Getting out there and just doing it are
the ideals. The negative attitudeextends to introverts in general, with
numerous misconceptions, including that
introverts are unfriendly, withdrawn,
lacking social skills, party poopers, shy,and nerds, and they dont like people.
The pace of life in the 21st
century is
faster than ever and showing no signs ofslowing. We live with more
information, more technology, morechoices, more challenges, more
decisions, more stress than ever before.
As introverts, we feel overwhelmed withthe pace, overwhelmed with the
complexity of the stimulation. We
struggle to keep our batteries charged.We struggle to express ourselves
authentically. We often think theres
something wrong with us because wedont seem to be in sync with the crowd.
Our valuable ideas get lost in the rush
or we dont express them at all. We
wonder if the misconceptions are true.
Some of us unconsciously try to be
extroverts. Others withdraw more thanwed prefer. Or we do both. Whatever
our strategies, as introverts we cope with
a challenging environment. Whatsbeyond coping? Whats involved in
thriving feeling at ease in the world
and functioning at our natural, optimaleffectiveness?
The Opportunity for Thriving
Its a curious thing that even though
most people are familiar with the words
introvertand extrovert, this aspect of our
temperament isnt well understood. Theterms were first used by the psychologist
C. J. Jung in the 1920s in his theory
about personality types. During the1950s Katherine Briggs and Isabel
Briggs Myers used Jungs work as a
foundation for their own research anddeveloped the Myers-Briggs Type
Indicator. Millions of people every year
take the MBTI, which has definitelyincreased our general awareness about
introverts and extroverts.
Now were in yet a new era ofunderstanding. Brain research has
documented the biological reality of
introversion and extroversion, that beingan introvert or an extrovert is a very
physical experience. Marti Olsen
Laneys work synthesizes the brainresearch, provides a comprehensive
profile of the introvert experience, and
describes the challenge of being anintrovert in an extroverted society.Scholars and practitioners of the MBTI
continue to offer new interpretations and
applications of that tool. New ground inawareness has been broken.
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As a society, the potential for
understanding the dynamics of both
introversion and extroversion, anddeveloping them fully, is stronger than
ever before. But whats involved in
thriving as an introvert feeling at easein the world and functioning at our
natural, optimal effectiveness? What
would it mean for you?
Thriving as an Introvert
Thriving as an introvert isnt business as
usual we live in a world that mainly
doesnt recognize or value ourexperience. Thriving as an introvert
calls for changes that I considertransformative: big change. Reframing
how you see yourself. Understandingnew information. Understanding old
information in a new way. From this
new perspective, finding new ways tobehave, new ways to be an introvert. Its
transformative change, but its within
your reach.
Reframe: Being an Introvert is an
Asset
Like my client, Sarah, you may not think
of your introversion as an advantage.
Even if you dont pay much attention tothe stereotypes about introverts, even if
you feel quite alright about who you are,
its a powerful practice to be moreconscious of the strengths of introverts.
Thats the first step in the reframing
work. InThe Hidden Gifts of the
Introverted Child, Marti Olsen Laneyoutlines a set of twelve introvert
advantages for parents to nurture in
their introverted children. As you lookat the list, think back to your childhood
and see which of these introvert
characteristics you identify with andhow they looked in you as a kid.
Introverts have rich inner lives;
Introverts know how to smell the
roses; Introverts have a love of
learning;
Introverts think outside the box; Introverts excel in the creative
arts;
Introverts have a high emotionalIQ;
Introverts are gifted in the art of
conversation; Introverts enjoy their own
company;
Introverts are refreshingly
modest;
Introverts develop healthy habits; Introverts are good citizens; Introverts are good friends.
What did you notice about yourself? If
you read the list in extrovert mode, you
skimmed it quickly and vaguelyidentified with some or many of the
characteristics. Give yourself
permission to go back, slow down into amore naturally introvert pace, and find at
least five on the list that you easily know
about yourself or make you curious. Seewhat memories or questions they
stimulate. Then spend a few moments
looking at all the characteristics, as a
whole, and notice the strength, depth andbeauty of this profile of introverts.
George is a very sensitive introvert whoheaded a medium-size division in a large
organization. As we began looking at
who he is as an introvert, it wasnt hardfor him to recognize himself in the
profile and to own and appreciate his
many strengths. (After all, introverts arewired to be self-aware.) What was
challenging was to trust that he could
stop second-guessing his natural
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introvert style (while swimming in a sea
of 75% extroverts!)
Week after week he experimented with
being more himself, and admiring it. He
began to notice how good it felt and oneday said, I think Ive had a shift in my
brain: what Ibringto this job is the
thing, its not the job Ido. Hisconfidence allowed him to gracefully
move into a new challenging leadership
position in the organization. Not long
after he started the new job, one of hiscolleagues said, When you speak,
something happens thats a good thing
your message is always listened to
carefully.
Reframe: Introvert Bodies Really Do
Work Differently
The second part of the reframing process
is to understand and trust the newinformation about the hardwiring, the
physical design, of introverts and
extroverts. Its as important asdeveloping a more positive perspective
about introverts and it doesnt mean
becoming an expert on the brain andnervous system.
After years of being self-conscious about
my habit of relying heavily on flip charts
when making presentations, I nowunderstand and trust that it has to do
with my complex retrieval system and
my adapting to intense stimulation andnot with lack of preparation. Knowing
that my nervous system is more naturally
oriented to stillness than movementmakes me compassionate with myself
about not jumping out of bed in the
morning, frisky as a kitten.
An introvert friend of mine has a
husband who loves to talk. When she
comes home after a work day thats been
filled with talking, she says, Im sorry,my brain chemicals are gone and itll
take some time for them to be replaced.
Once you have a basic idea about the
physiology of introverts and start being
curious about how your body functionsin your daily living, insights come.
Reframe: The World is Full of
Extroverts
Heres the third part of reframing: startassuming most people around you may
be extroverts. (Remember, the ratio is 3
to 1.) Typically people dont identify as
introverts or extroverts temperament ismainly invisible. Experiment with being
more aware of it.
On a Saturday evening not long ago I
went to a backyard birthday party.
About 25 people already beyond myparty comfort level and I knew very
few. At some point I decided to do an
innie/outie scan and realized I couldeasily pick out the handful I suspected
were introverts. That didnt
automatically erase all my discomfort
but I felt a sense of kinship with the
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quieter ones and got into an interesting
conversation with one of them, off in a
corner.
Make Re-energizing Serious Business
One of my clients wondered, How do I
build in down time so its just part of my
life, so its not negotiable? Right nowits negotiable. If theres one thing
introverts may know about ourselves its
where we get our energy from. The
Myers-Briggs Type Indicator makes itclear: introverts get their energy from
the inner world of ideas, feelings,
impressions. We define ourselves on the
basis of our inner world and it gives usenergy.
Its one thing to know and quite another
to take care of. To maintain our best
energy, itsessentialthat we stay
connected with our inner life. Butremember, an extroverted society loves
doing. These days ours is moving so
fast that even extroverts, who thrive onexternal stimulation, are feeling over-
stimulated. Chances are good that
youre not getting enough down time.
For the past year or so, one of my clients
has been on the track of what she calls
her natural rhythm, experimenting andwatching herself to learn how to create
her right balance of inward and outward
time. One morning she said, Imspending more time in my yard, not
working, just being there. Not only have
you encouraged me specifically to dothat, our work lets me be okay with it
and know that its anecessity. I spent
several hours there yesterday, readingand watching the birds.
Another client, who works in a highly-
charged, stressful environment, has
come to recognize that playing solitaire
for hours isnt laziness or procrastination
- sometimes its exactly what she needs,to recuperate from days of meetings.
This is a very individual and fluidprocess whats right one day may not
fit the next and involves being
determined and being tuned into yourbody in a concrete way. But the benefits
are big. When we work well with
protecting our energy, our introvert
advantages are more naturallyavailable.
Intentionally Develop Introvert Ways
of Being in the World
Some years ago I realized Idunconsciously been trying to be an
extrovert. It hadnt worked, of course.
It was a big relief to figure that out but I
noticed I didnt magically know how tobe an introvert either. Now that the
physical dimension of introversion and
extroversion has been confirmed byscience, its easier to imagine the
possibility of an introvert or extrovert
way of doing something. Cultivatingyour unique, introvert ways of being in
the world, like managing your energy, is
an ongoing process, and a very
important aspect of thriving in anextroverted world.
It involves experimenting. Now that Ivestopped trying to be an extrovert, I
notice my natural pace is slower than the
worlds. One of my experiments is toget better at slowing down. When do I
need to ignore my slower pace and stay
with the crowd? What helps meremember I usually have a choice?
What happens around me when I decide
to slow down? (And the report from the
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slow down front thus far is: very good
idea!)
Once you begin giving yourself
permission to live more intentionally as
an introvert, the possibilities areeverywhere - at work, socially, in your
intimate relationships, in your
relationship with yourself. One of myclients, in a work setting where she was
frequently asked for on-the-spot input,
developed the habit of telling people
shed get back to them after shedthought about it.
A seasoned introvert I interviewed
described how shes learned to acceptdinner invitations in part based on the
number of people wholl be there, nomatter how many of her favorite people
are included, because of the toll it takes
on her energy to be in too large a group.
It can be as simple as feeling good about
going to movies by yourself. Going to
the movieswith somebodyis about asAmerican as anything a very common
way for people to socialize. For an
introvert, going with one other personmight be very pleasant. But remember
that our introverted brains are constantly
processing external stimulation and
relating it to our inner selves. Imaginecoming out of a stimulating movie by
yourself, no conversation needed, quietly
allowing the experience to settle in asyou gradually re-orient yourself to the
outside world.
The challenge is to understand our gifts,
give ourselves permission tobe them,
pay attention to our energy and maybeeven start educating people around us
about this aspect of ourselves. The
reward is ease.
See Extroverting as a Skill, Not a Life
Sentence
The good news is that introverts have all
the equipment we need to extrovert-
its just not our predominant mode.Thriving as an introvert includes being
comfortable using extrovert skills, which
is quite different from living an extrovertlifestyle.
Before I became conscious about my
introversion, I almost always felt out of
place and I was confused by it. Itseemed as if Id been sentenced to a life
of mysterious discomfort. Recently I
spent several hours tabling a booth at
an Earth Day celebration, talking to lotsof people about a subject I didnt feel
expert at. I knew it was going to take a
lot out of me and it did but I feltcomfortable being uncomfortable; I was
choosingto extrovert and I was
impressed with how well I did it.
All the strategies Ive suggested for
thriving as an introvert reframing how
you see yourself, protecting your energy,developing your unique introvert ways
are individual, multi-faceted processes.
Its anartto thrive. Developingextroverting skills is no different.
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Here are a few suggestions:
Explore Your Own ToleranceAll people hold the introvert/
extrovert continuum within us. Our
home place on it is determined byour genes, our physical make-up. As
introverts, some of us are at the
extreme end of the continuum, othersare more toward the center. Our life
experiences also influence how we
relate to a given environment. What
may be excruciatingly uncomfortablefor one introvert may be hardly
noticeable to another. Have fun
paying more attention to whats easy,
whats challenging for you.
Learn to Speak ExtrovertLearning to speak extrovert is a
very useful skill. Extroverts tend to
think out loud, speak in shorter
sentences, use a faster, more forcefulstyle than introverts, switch subjects
often, and dont always attach great
meaning to what theyre saying.Consciously practicing that style of
communicating can give you easier
reception in extrovert settings.Doing it in small, low stress doses
when youre feeling energized is a
good way to start.
Trust That You Know Enough
As introverts were naturally
reflective and prefer to go in depth.A related challenge is that you may
have a tendency to assume you dont
know enough about something, nomatter how much experience or
expertise you have. In more
introverted situations, like one to oneconversations, it probably feels
comfortable to acknowledge that.
But the thought of exposing your
self-perceived lack of preparation to
the larger world may feel so
uncomfortable that you stay silent in
group discussions or turn downopportunities to make presentations.
Experiment with the possibility that
you do know enough (because itsprobably true!) and start taking some
manageable risks.
Recuperate Before and AfterPlan to make breathing space both
before and after something you
consider extroverting. Even going toa concert or a baseball game that you
know youll enjoy immensely will
use lots of energy. Especially with
pleasurable activities, it may seemindulgent to be rested before you go
and to make less demands on yourenergy the day after, but for
introverts its basic self care.
Do It in Reasonable DosesWith any behavior that could be
considered extroverted being in
crowds, going into unfamiliar places,making presentations in front of
groups, doing lots of activities one
after the other the basic guidelinesare to be conscious that youre doing
something challenging, do it in
reasonable doses, take good care of
your energy before and after, and becompassionate and understanding
with yourself.
What we gain from developing our
extroversion is more choice, more
freedom of movement.
The Gifts of Introversion
The gifts of introversion are many.
Introverts are likely to be responsible,
flexible, independent, studious andsmart. We have a strong ability to
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concentrate, are good observers, feel
experiences deeply and comprehend the
vastness of any subject. We maintainlong-term friendships and work well
with others, especially one to one.
Were creative, willing to makeunpopular decisions and, because of our
keen observation, understand the
complexity of the world and people. Andwe have the capacity to bring a slower
pace to life.
Envision a world where this combinationof traits is held in high esteem. Envision
yourself flourishing in this environment.
The world is longing for more introvert
energy. Cherish yours and share it whenthe moments are right.
About the author:
Nancy Okerlund, MA, owner of
Introvert Energy, is a certified
professional coach. Since 1998 Nancyhas been using personal/professional
coaching as a vehicle for facilitating
transformative changes in her clientslives.
You can contact Nancy by visiting her
website at www.IntrovertEnergy.com.There you can subscribe to her free bi-
weekly online newsletter,The Introvert
Energizer, and explore the world of theconscious introvert.
2007 Nancy Okerlund