5 Ways For Introverts To Share Feelings

I have been battling with anxiety and panic attacks for coming on 5 years now. And for about 4 of those years, I have really struggled. I would isolate myself and try and keep all of my emotions in. As a result, I would have an almighty panic attack or break down and cry. Holding everything in was incredibly damaging for me. Repressing your emotions only ensures that you feel them stronger than ever. It isn’t healthy, but lots of people do it. Especially introverts. Introverts often find it difficult to talk to people. Being an introvert as well, this hindered me even more.

So here are five things that I did when I started therapy to help get my emotions out:

1) Writing it down.

When I first started therapy, my therapist suggested that I get a notebook that I would dedicate to writing down what I was feeling. Each time I felt a spike of anxiety, I would write down what triggered it and how it made me feel. This was really useful as writing it all down was very cathartic for me. Getting all my thoughts out of my head and onto paper slowed my brain down and helped me calm down. It was also really useful for my therapist as she could see what was triggering me and how to help me overcome my triggers.


2) Recording a voice note.

If you’re not a fan of writing, you could find a quiet area of your house or a place where you feel comfortable and just start speaking. Keep a record of what you’re saying. Record a voice note or film a video. This way, you can keep track of what’s triggering you and try and overcome it. You might feel a bit awkward at the beginning. But once you get going, it’s much like writing things down. Your brain will start to empty out and, thus, you feel calmer.


3) Emailing a helpline.

In the UK, we have something called the Samaritans, a charity that you can call or email if you feel you need help. It’s free and you can remain anonymous throughout the correspondence. As the person you’re emailing or calling doesn’t know you, it’s easier to offload and get all of your thoughts out without feeling embarrassed. Whatever country you live in, it’s more than likely that there is somewhere for you to contact if you need help.

4) Texting or emailing family or friends.

I found it really difficult to tell people when something was wrong. If I’d had a panic attack at school or college, I knew I should tell my parents or friends that I was upset. But I never would. I felt like if I said it out loud, then it would become real and I was at a stage where I didn’t want to admit that there was something wrong. When I expressed this to my therapist, she suggested that I make a family group chat and establish it as a safe place for me to explain what I was feeling. So every time I had a panic attack or I wasn’t quite feeling right, I’d just write a text in the group chat and that would be it.

5) Unleash your creative side

Whether it’s creative writing, poetry, drawing or photography, just let your feelings out. Expressing yourself creatively can help massively with a busy brain. You can use your emotions to dictate your art and you’re also producing something beautiful. According to a study by Boysun and Smyth, “The simple act of writing about bad times can be a potent, and low cost, method of relieving pain and symptoms of chronic illnesses.” And who knows, you might even discover your inner Shakespeare!

Have you tried any of these techniques before? What works best for you when you’ve got a noisy brain? Leave a comment below!


Photo by Aidan Meyer on Unsplash

Photo by Aidan Meyer on Unsplash

Photo by Hannah Busing on Unsplash

Photo by Phad Pichetbovornkul on Unsplash


Edited by Viveca Shearin

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  1. I feel like its a very basic starting point in helping, but everyone needs to start somewhere! Its a nicely written article but very short and straight to the point. However, there are many ways to express your feelings, these are an easy way to communicate. Thanks!

  2. As a writer since I was 10 year old I can vouch for writing as a great therapy.

  3. 10 years old, sorry for the missing letter in the previous post.

  4. I’ve written a number of different types of compositions – working on a book, funny stories, stories that my wife and I talked about, etc. She had some nasty autoimmune diseases and was thorough in researching them and medications (because doctors weren’t), and a couple years after we got married, she said she had been researching me, and concluded that I had Aspberger Syndrome, besides being introverted. All this explained my social life and habits to now.

    She passed away in September, 2018, from her conditions and the medications she had been taking for 33 years. It was then I started writing about the stories we had concocted, and recently have been using my computer’s Word program to write a blog. It’s been very helpful; I’ve found that I can express my thoughts in ways that I could never divulge to other people (since I’ve managed to alienate the few people that I have called friends). Just getting it out in the open, even if the open is just for my eyes, is a big help.

    I suppose that’s an endorsement of writing it down and being creative (her stories had elements of truth, but the details of each story weren’t completely true – they were designed to show that she was strong, smart, innovative, kind and loving, all of which were true), and although my e-mails alienated “friends,” you don’t know what kind of effect they’ll have until you try. I’m planning my next step for my life now, which is moving on from my current location. It will be physically without my best friend and love, but she’ll be with me as I go – and as I continue to craft my writing.

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