10 Stress-Busting Tips for INFJs

“Be as a tower firmly set; Shakes not its top for any blast that blows.”
– Dante Alighieri, a rumored INFJ

INFJs are weirdos—in the best way. They make up only 1% of the U.S. population, and they don’t just live life, they try to decode it. Big-picture dreamers with a knack for reading people, INFJs are the types who can sit in a room quietly and somehow still know exactly what everyone’s feeling.

They’re drawn to the deep stuff—existential questions, hidden meanings, the things nobody else notices. But all that depth comes with a cost.

According to the MBTI® Manual, INFJs report the highest levels of stress out of all the types when it comes to work, relationships, and school. So yeah—fun times.

It makes sense, though. INFJs are perfectionists. They care a lot. But caring that much about everything can burn you out fast, especially when life throws its usual mess at you. That’s why learning how to manage stress isn’t optional for INFJs—it’s survival.

Article updated on March 26th, 2025

Estimated reading time: 7 minutes

Things That Cause INFJs Stress:

• Excessive Sensory Stimulation
• Having to pay attention to too many details
• Too much time spent socializing and not enough alone time
• Lack of appreciation
• Unfamiliar environments with overwhelming details
• Disrupted plans
• Criticism or lack of harmony
• Having to focus too much on the present moment
• Interruptions

What Happens to the INFJ When They Experience Stress:

When INFJs are stressed out—but still functioning—they usually retreat inward and try to think their way through it. They lean hard on their intuition, running mental simulations to figure out how to fix things or fast-forward to a future where the mess is behind them. They’re pattern-hunters, so they start scanning for hidden meanings, causes, or connections that might explain why life feels off.

They might also reach out to others using their Feeling side—especially if they’re stuck. This is one reason INFJs often find therapy or counseling life-changing. It gives them a space to process out loud with someone who won’t interrupt them mid-thought or hand them a surface-level fix.

But when stress goes from “ugh” to “I’m not okay,” everything flips.

In those moments, INFJs fall into what’s called a “grip” reaction. Translation? Their inferior function—Extraverted Sensing—takes the wheel, and not in a good way. Instead of thoughtful and future-focused, they get reactive, impulsive, and way too fixated on the now. They might start obsessively cleaning, overexercising, bingeing shows or food—or chasing risky, sensory-heavy distractions just to feel something.

The worst part? They lose their sense of direction. No vision, no plan, no purpose—just a foggy, trapped feeling with no clear way forward. For INFJs, who thrive on having a mission or meaning, that loss is almost unbearable. It’s not uncommon for this kind of stress to show up physically too—migraines, stomach issues, full-on burnout.

10 Solutions for the Stressed INFJ:

Reduce Sensory Stimulation

Because INFJs are so sensitive to sensory stimuli, it’s very important for them to remove themselves from stimulation when they feel they’re losing control. Many INFJs report that they feel better if they can go into a dark room and lay down with their head in a pillow, or just find a quiet place where they can take some deep breaths and get away from any noise, lights, or interruptions.

Get Some Time Alone

INFJs need to be able to get away from everything and everyone when they are especially stressed. When INFJs are around other people, they naturally harness their Extraverted Feeling (Fe) to pick up on other people’s emotional states. This can make it difficult for them to stay calm when they’re stressed because their Fe is like a radar detector that is always going off detecting outside emotions and needs. Getting away from everyone gives them the opportunity to quiet that process down and try to regain equilibrium.

Say No to Non-Essential Responsibilities

INFJs have a tendency to take on more projects and responsibilities than they can handle. Reducing the number of items on their to-do list can help exponentially in calming them down and reducing pressure and strain.

Spend Time in Nature

INFJs in the grip of Extraverted Sensing can be greatly helped by spending time outdoors in a peaceful setting. Taking a walk through the woods, sitting by a quiet stream, or laying out in the grass can help them to calm their heads. They can use this time to access their Extraverted Sensing in a healthy way, savoring every sight and sound that nature brings and trying to soak in the moment.

Exercise

Exercise can help the INFJ to get in touch with a healthy form of Extraverted Sensing and get out of an unhealthy grip response. Getting moving also releases natural stress-relieving endorphins in the brain! Whether it’s taking a jog through the neighborhood or doing some yoga, any form of exercise can help them to snap out of an unhealthy stress phase.

Journal

INFJs are often very aware of other people’s emotions and less aware of their own. This can make emotionally stressful times a real challenge for the INFJ, because they aren’t programmed to organize and understand their own emotions very well. By writing out their feelings, the INFJ can effectively “feed” their emotions back to themselves. If they keep their emotions internalized, their feeling side can’t access them well at all. If an INFJ journals their feelings, they can read their thoughts back to themselves and process them through Fe to get a better understanding of how to handle them.

Get Less Serious

INFJs are extreme perfectionists and they tend to take life so seriously that they can get bogged down by responsibilities and insights that are less than optimistic. Sometimes taking a step back and learning how to laugh or even cry can be a good thing. Many INFJs report that having some form of light emotional outlet helps them to recoup. Whether it’s watching a goofy movie or crying through a sappy drama, INFJs often feel a sense of relief by letting go of some form of emotion.

Find a Healthy Sensory Hobby

When INFJs are dealing with grip reactions regularly, it can help if they find a healthy outlet for using their Extraverted Sensing. What they choose will vary from person to person; some INFJs enjoy photography, others enjoy baking, some enjoy fishing, gardening, or even watching sports! It’s good for INFJs to have a healthy sensory hobby that they can turn to when they are feeling immobilized by stress.

Vent

After some time alone, INFJs can find relief by letting out all their frustrations to a trusted friend or family member. By voicing their stressors out loud, the INFJ can then hear themselves and understand their emotions through Extraverted Feeling. Usually, the INFJ will feel sick of themselves after venting for very long. They may apologize to their friend or feel ashamed for showing “weakness” of any kind. But it’s very important for INFJs to have some outward outlet for their emotions, otherwise, they don’t have a very capable way of understanding and processing their feelings.

Do Some Light Problem Solving

INFJs have Introverted Thinking as their tertiary “relief” function. Many times they are able to work their way out of a grip reaction by accessing their tertiary function. For an INFJ, grabbing a Sudoku puzzle can be just the key out of an immobilizing stress reaction. Engaging in some light problem solving can help the INFJ to get their mind off of their problems, calm down, re-focus their energies, and then come back and face the problem in a steadier state of mind.

What Are Your Thoughts?

Do you have any stress-busting tips for INFJs? Let fellow readers know in the comments! You can also learn A LOT more about the INFJ personality type in my eBook, The INFJ – Understanding the Mystic.

Find out more in my video about INFJs and stress below!

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