Thursday, May 21, 2015

INFJ Coping with Stress

This is a plan I wrote for myself (an INFJ) to help me deal with stress.

If Stressed 
balancing- use my gifts in a natural ways for me
Ni - learn, create relationships and patterns
with Fe- meaning; help people grow, value based decision making; communication
with Ti - analyzes, solves problems; simplifies (needs quiet time alone)
with Se - input and enjoyment of surroundings; supports Ni (intoverted intuition)

S is sensing; T thinking; N intuition, F feeling; small e or i intoverted function; large E or I extroverted function


Physical Coping
do not push; quit when tired;
remember body always under stress due to
allergies, injuries, low adrenal function & low endocrine system; pain; fatigue, coping with the mental and emotional symptoms of low adrenal
take medications on time
eat balanced meals on time
do not sit longer than 30 min
Thyroid - regular, repetitive, rhythmic exercise; stay within breath;
deep breathing
 move at least hourly all of body; jump for lymph glands;
 build slowly so as not to deplete reserves; do slow stretches; exercise during slump times for about 5 or 10 minutes; 
do enjoyable exercise; get plenty of sleep; guard energy

have a circle of support
assert self; reach out; serve
be positive; be curious
unstructured time; loose schedule
minimize stress and stressful relationships

Exercise-  slow Yoga and stretches; exercise that requires focus;
also Tai Chi, Chi Gong, palates, dancing

meditation; journaling; writing
structured environment; expectations clear
few distractions, quiet time alone
focus one project at time; few projects during day
avoid excess commitments
surround with beauty and order
be creative
balance is the key, appreciation
know goals, who are, what want
        be realistic in estimation of time; list; planning
grounding- appreciate body and surroundings
focus on what have accomplished; positive; not failings

Emotional Coping
withdraw into intuition Ni to recharge - study, meanings, patterns
use imagination to generate possibilities and insights
rebuild depleted reserves by
withdrawing into world of mind - dominate Ni and Ti
global thought - don’t do mental details
shut off input Se and extroverting Fe
have variety- new input to create new ideas
study, think, write, enjoy nature, hot tub, eating, sunshine etc sensing that don’t need to analyze (avoid loud noises, travel, watching fast movement)
analyze info before make decisions based on values
to develop talents
write daily; think; meditate, reflect
study new ideas , concepts; gather and organize info; see different perspectives (the whole picture)
nurturing spirit- study principles, meditate, prayer, scriptures, read Church magazines and books, feel promptings, listen to Spirit, inspiration
Needs time to enjoy - the beautiful and good (order, clean, simple)
nature, music, dance, art, stories and videos (light, humorous),  study, cultural events, writing, listen to music while do details to help keep relaxed, exercise; wear comfortable clothes; needs stimulation: bright colors (not dull and gray, cheery, happy, not garish and glaring); entertainment options. lots of books; needs spacious areas to think; time to be alone and think



Do Creative Expression projects;  use dominate mode Ni
set up home, writing - poems, articles;  create thought models
express insights - balance Ni with Fe (application gives meaning)
share  insights with close friends and family
write - poems, articles, think out; journal; blogs
write, plan, new ideas
serve others

Acceptance of Ideas
plan out; put in details; include others at beginning of project
check with S (practical, time, cost, materials etc. ) as plan
start a new quest; variety; new; be creative
allow time to think and to be creative
 (use imagination to generate possibilities and insights); use intuition; analyze possibilities, perspective, question goals
work out problems; think out conflicts- resolve (short and long term)
allow time to plan to avoid future problems
take break and do something new if not solving problem

Relationships
set boundaries – relationships (be comfortably assertive, time, energy
recenter on my values - time to get in tune with self
use Feeling Fe for decision making; feels right
develop positive harmonious, honest, open  relationships Fe - caring is helping others grow and reach their potential; helping them develop their talents
express appreciation, give encouragement, support, socials, create unity,
nurture, mentor; teach, counsel with vision; listen and observe Se; gratitude
gift of influence- lead, inspire, live righteously
avoid superficial and business interaction (delegate)
express gratitude for blessings; to others
live my values

use other functions if Ni and Fe not work -
Se (gather more info) and Ti (withdraw and analyze)
set bounds; be comfortably assertive; say No
Are goals Mine? What does the person really need to grow?
Set realistic goals on improvement of self and others, home etc.
Note and appreciate my accomplishments
ask for assistance; allow others to nurture me -
ask help with details to help make my plans practical;
talk out; don’t take on more details; delegate
avoid repetitive, routine details;
talk out problems Ti Se allows Ni to solve
Find ways to use and share talents
sort out my feelings, goals; center
determine my goals- set realistic goals Ti  and Se (husband help Si)
disassociate from others– enable analysis and deal with rejection of ideas and deal with negative motivations attributed to me
recenter on my values- hold to my convictions
appreciate my accomplishments
evaluate “needs” of others
deal with both short and long term goals

to rebuild depleted reserves by
withdrawing into world of mind - dominate Ni and Ti
global thought - don’t do mental details
shut off input Se and extroverting Fe
study, think, write, enjoy nature, hot tub, eating, sunshine etc sensing
that don’t need to analyze (avoid loud, travel, watching fast movement)
to develop talents
write daily; think; meditate, reflect
study new ideas , concepts; gather & organize info
Needs time to enjoy
nature, music, dance, art, stories and videos (light, humorous), study, cultural events, writing, listen to music while do details and to relax, exercise; wear comfortable clothes; needs stimulation: cheery colors; entertainment options. lots of books; needs spacious areas to think; time to be alone and think; socials of one or small groups


Do Creative Expression projects
set up home, writing - poems, articles;  create thought models
express insights - balance Ni with Fe (application gives meaning)
share with husband
share with close friends and family
write - poems, articles, think out; journal
write, plan, new ideas
Acceptance of Ideas
plan out; put in details
check with S (practical, time, cost, materials etc. ) as plan
Keep up on essential routine details; Needs flexibility not set routines
Simplify - only do what is meaningful; only essential
keep up on routine details; limit time dealing with things or many details especially having to do under pressure (quickly)
simple homemaking, simple self care, simple correspondence
Alternate
 uniqueness and being understood; details and global;  meaningful and necessary; active and sitting; serving and recharging; giving and preparing; in mind and with others; nurturing self and others; things and thought; intuitive and detail; sensing and reflecting; structure (J)  and spontaneity (intuition); solitude and connectedness; theory and application

Keep things organized so can alternate between projects - notes; how deal with outer world (put in relationships)
Match - energy (physical,  emotional and mental ) and task; don’t push;
consider time of day; prioritize

Conflicts
perceiving Ni verses doing and relating Fe
vision Ni verses practicality J

Stress Behavior
limit options
sleeplessness, worry; not trust world, focus on stress; feel fragmented and lost
withdraw–as a way of setting limits, not express hurt;  immobilized by repressed feelings
make simple complex– lose big picture, obsessive housekeeping and organizing
set unrealistic goals

use characteristics in unnatural ways for me

extroverted intuition– uses others patterns and insights instead of own
introverted  feeling- filters info based on worth not human growth
extraverted thinking– efficient through scheduling instead of analysis; logical explanations
introverted sensing– collect data (relives) protect traditional, history (stubborn, inflexible, demanding)

No comments:

Post a Comment