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As an introvert, you might already be familiar with the phenomenon of overstimulation, but did you know that understimulation can be just as challenging? Here are some tips to better manage it.
Let’s start with what understimulation actually is. It occurs when your brain is not sufficiently stimulated, causing you to feel bored, uninspired, or even lethargic. This can happen if your daily routine is too predictable or if you lack challenges in your work or personal life. The feeling of understimulation can reduce your energy and motivation, potentially leading to a negative spiral of passivity and gloominess.
You can visualize this using the so-called 'Window of Tolerance', conceived by psychiatrist Dr. Dan Siegel. There is an optimal arousal zone where you feel calm and alert and can function effectively. Outside of this zone, you can experience overstimulation (hyperarousal) or understimulation (hypoarousal).
Understimulation is at the lower end of this spectrum, where you feel tired or lethargic without a clear reason. You have difficulty concentrating or feel uninspired. You find yourself reaching for your phone or social media more often than usual for distraction. And you feel bored, even with tasks you usually enjoy.
For introverts, it’s very important to find the right balance of stimuli, as we are often sensitive to both too much and too little stimulation.
Seek New Challenges
Try to learn something new or take up a new hobby. This doesn’t have to be something grand; even small things can help. Think about learning a new language, taking a cooking class, or something creative like painting or writing.
Change Your Routine
Small changes in your daily routine can make a big difference. Take a different route to work, change the order of your tasks, or spend some time in a new environment, like a park or a café.
Social Interactions
While introverts often prefer spending time alone, social interactions can indeed stimulate your mind. Seek the company of friends or family members who energize you, or join a club or association that interests you.
Move More
Exercise can help regulate your energy and stress levels. Try a new sport, go for a walk in nature, or join a dance class. Movement can also help clear your mind and generate new ideas.
Mindfulness
Practices such as mindfulness and meditation can help you stay in the moment and calm your mind. This can also help you connect more with what you truly need to feel stimulated and satisfied.
By being aware of your own needs and making small changes, you can find a healthy balance between under- and overstimulation. This way, you can thrive as an introvert.
Would you like to discuss this further? Feel free to get in touch.
