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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Other Articles You Might Enjoy:
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The 5 Biggest Misconceptions About INFJs
INFJs and the Challenge of Staying Present
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I was told I’m an INFJ after my therapist gave me the Briggs-Myers test in my just-barely-twenties. I had experienced a trauma-filled life up to that point – beginning at birth at still going on the first time I ever walked into his office. I took the test again a year or so ago – I’m 63 now – and I’m still an INFJ. Only now I can read more and understand better what that means. When I asked him what it meant way back in 1975, he had a one sentence answer for me. Maybe he thought I wouldn’t understand if went into it any deeper, or maybe it was counter to shrink-psycho rules and regs, who knows? What he told me was this analogy: “If you were standing in line for a movie and someone cut in front of you, you would be mad but you wouldn’t say anything. If there was a kid in front of you and someone cut in front of him, you would jump in with both feet and be ready to pound the person who cut in front of him.” Later I realized that he was telling me that for whatever reason, I thought other people’s feelings were more important than mine. You can imagine what a mess I was before I learned to take better care of myself emotionally.
Elayne, I fully understand what your psychiatrist meant. I like the analogy. It really is that simple. I too was confirmed an INFJ when was younger and now at 52 still am. Will always be. I have learned to speak up more so for myself. I think. …lol… I spend a lot of time in isolation or in nature. thank you for sharing.
I really enjoyed reading this article! I related from start to finish. Aerobics and dancing is a very good stress reliever..also a change of scenery is amazing! ..mainly things that deal with nature & chill surroundings..
What an amazingly insightful article. Very useful. Thanks you Susan! God bless!
Thank you! I’m really glad you enjoyed it!
Thank you for this insightful article.
Hello! I have been reading your articles for a few years now about INFJ’s and I always feel seen. This article about Stress and the INFJ hit close as I am dealing with a great deal of stress at the present. So “Having to focus too much on the present moment” has been overwhelming. I never thought of it until now even thought I have seen this aspect other places. I am also a Sagittarius Sun, Cancer Rising, Scorpion Moon! Free spirit, extremely sensitive to others, and bite back when I feel cornered or overwhelmed by too many sensations. So, I am a double whammy of emotion & feeling.
I appreciate all of the ideas you list to help the INFJ and I do them but I am in the hermit phase right now. I have reached out to my therapist.
I am also a creative spirit, I am theater teacher and also find doodling and ink work helps when I just can’t journal my feelings. I feel as though I am writing them in drawings. I hope that added idea may help someone else. Thank you again Susan. I sincerely appreciate the many insights to my very INFJ self. And honestly, I wouldn’t change my INFJ self anything.
Ah, thank you so much for this—it really means a lot to me. I’m so glad the article helped you feel seen, especially when you’re going through such a stressful time. That part you mentioned about being overwhelmed by having to focus too much on the present? Yes. So many INFJs struggle with that, but it’s one of those things that can be hard to name until it suddenly clicks. I totally get it.
And I love what you said about being a Sagittarius Sun, Cancer Rising, Scorpio Moon—wow, that’s such a powerful combination of energy and feeling. I don’t know a lot about astrology, but I know enough to understand that you’ve got a really protective side and a deeply intuitive nature!
Also, thank you for sharing your tip about drawing instead of journaling. That’s such a beautiful way to process everything, and I know it’s going to resonate with other people too. Sometimes words just don’t cut it, and expressing what we’re feeling through art can be such a relief.
It sounds like you’re doing exactly what you need to right now—pulling inward, getting support, and letting yourself move through it at your own pace. I’m really honored to have been part of your INFJ journey all these years. And I agree—being an INFJ isn’t always easy, but it’s a pretty amazing thing to be. ❤️
Thank you for the precious gift of understanding! Life can be tough for INFJs.