常常在聚會過後筋疲力盡？覺得精力不斷被吵雜的環境吸走，沒辦法好好休息？
如同體力有所界線，每個人也都有一定的「心理能量」，並非取之不盡、用之不竭。在現代社會，如何管理自己的能量已是一門學問，今天，我們將從「內向者」的角度，探討如何充電、保護和增加自己的能量！
Ｉ人？Ｅ人？什麼是內向者？
內向者（Introvert）是指那些傾向於在社交互動和外部刺激中消耗能量，而通過獨處和安靜環境恢復能量的人。相比之下，外向者（Extrovert）則傾向於從社交互動和外部刺激中獲得能量。
內向和外向更像是一個光譜，而不是非黑即白。你可能會表現出兩種性格類型的特徵，但通常會傾向於其中一種。作為內向者並不意味著你反社會或害羞，它只是一種存在方式，了解這種方式可以幫助你更好地管理自己的能量。
了解自己是內向還是外向的第一步是識別你的能量模式。
你可以嘗試性格測試，如 Myers-Briggs類型指標（MBTI）（點此進行免費測驗）。
若認為性格測試過於概化，你也可以進行以下日常觀察，紀錄哪些活動令你充滿能量或反之：
- 思考每天不同活動後的感受。
- 考慮與大群體相處或多次會議後的狀態。
- 注意哪些活動能讓你感到充實和精力充沛。
內向者的能量管理策略
由於現代工作和社會傾向仰賴許多團體與社交活動，內向者往往成為較內耗的那一群人（並不是說外向者就不會感到疲憊，外向的你也值得考慮如何留存自己的能量）。效率顧問 Ashley Janssen 曾提出以下七大保護自己的心理能量的方式：
1. 有意識地選擇你投入能量的對象
- 識別你的「正確的人」：這些是對你最重要的人，也是能讓你在相處後感覺良好的人。
-
認清那些「令你精疲力盡的人」：
你可能有一個朋友，他很吵鬧、外向、是派對的靈魂人物。你可能喜歡他們的陪伴，也仍可以和他做朋友，但可以適當控制相處的時間或頻率，或是確保自己在見他們之前趕到活力滿滿。
對於那些總是抱怨或不斷向你發洩負面的人，則考慮限制互動或設定明確的界限，比如將對話限制在電話上，甚至斷捨離掉這段關係。
你每天只有這麼多能量可以給予。專注於盡可能多地將你的能量投入到你認定為正確人的人身上，並減少與非正確人的互動是有意義的。如果你不注意自己的能量水平和你給予能量的對象，很容易就會耗盡能量。
2. 有智慧地管理承諾、選擇活動事件
有時候為了拓展業務人脈、或是害怕錯過大家都在做的事（FOMO），參加了所有活動、加入所有委員會，結果就是隨之而來的就是精疲力竭和脫節感。因此謹慎地選擇自己的承諾變得更加重要：
- 評估當前承諾：思考每項承諾對你的意義和所需能量。
- 設定參與目標：明確你參與每項活動的目的。
- 選擇適合的參與方式：如果你是社區組織的志願者，考慮轉向每月一次的董事會會議，而不是頻繁的大型活動。
3. 優化日程安排，把最佳時間留給深度工作
許多人被每週的日程表所支配：有項目需要跟進，會議需要參加，活動需要出席。作為一個內向者，可以有意識地設定每週會議和活動的界限：
- 你一天中最適合專注、深度工作的時間是什麼時候？把這段時間留下來做你最重要的事。
- 你什麼時候感到最分心，最難集中注意力？
- 會議後你感覺如何？若是很疲憊，則限定每天的會議數量。
- 考慮到你對生活期許，你可以如何規劃你的一週來提升你的能量？例如把週末完整的留給自己，並限制平日下班後的聚會。
4. 聆聽身體信號：能量是否已經耗盡
心理的壓力若是沒有適當排解，便會轉化成身體的不適。學會識別你的極限至關重要，舉例來說，出現以下症狀可能代表能量已經耗盡：
- 輕微頭痛，一隻耳朵堵塞
- 思考變得遲鈍
- 衣服開始感覺不舒服，一切似乎變得很吵
當注意到這些信號時，是時候退出並給自己一些恢復的時間了。
5. 定義並實踐自我照顧
自我照顧不僅僅是放鬆，它是一種恢復和增強能量的積極行為：
- 找到你的充電活動：可能是閱讀、散步和玩遊戲等等。
- 區分真正的休息和表面的消遣：無休止地刷社交媒體可能會讓你感覺更糟，而不是更好。
- 建立日常自我照顧習慣：比方說，將週五晚上和週六設為禁止工作的時間，專注於內在連結和充電。
6. 創造理想的工作環境
作為內向者，我們往往對環境更為敏感。以下是一些創造有利環境的建議：
- 管理噪音水平：使用耳機或選擇安靜的工作區域。
- 控制光線：確保有舒適的照明，避免過於刺眼的光線。
- 個人空間：如果可能，設置一個可以短暫撤退的私人空間。
7. 有效溝通你的需求
學會表達你的能量需求對於維護關係和提高工作效率至關重要：
在職場：
- 與同事和上級討論你的工作偏好，如最佳會議時間和深度工作需求。
- 使用視覺提示（如戴上耳機）來表示你需要不受打擾的時間。
在個人關係中，你可以這樣表達：
- 「我不擅長應對短時間通知或最後一刻的計劃變更。下次能提前一點告訴我嗎？」
- 「我在安靜的環境中專注度最高。我沒有在忽視你！我可能戴著耳機來減少背景噪音。」
- 「我很想支持你的活動，但我不能參加。有其他方式我可以表示支持嗎？」
- 「我不能參加你的派對，但我很樂意和你計劃一次咖啡約會。」
利用內向者優勢
內向者具有許多優勢，包括深度思考能力、長時間專注的能力、同理心、獨立工作能力和細節觀察力。在職場中，這些特質可以轉化為解決複雜問題、進行深入分析、理解客戶需求等優勢。
作為一個內向者，了解和管理你的能量是至關重要的。這不僅關乎個人健康，也是提高生產力和維持良好關係的關鍵。通過實施本指南中的策略，你可以更好地平衡社交需求和個人需要，充分利用你的內向優勢。
記住，內向並不是一件壞事，而是一種獨特的存在方式。擁抱你的內向特質，同時學會在這個偏愛外向的世界中有效地導航，將幫助你在個人和職業生活中都取得成功。最重要的是，要善待自己，給予自己恢復和成長所需的時間和空間。
Are You an I-Person? The Complete Guide to Energy Management for Introverts
Do you often feel exhausted after social gatherings? Do you feel your energy constantly being drained by noisy environments, making it difficult to relax properly?
Just as physical energy has its limits, everyone has a certain amount of "psychological energy" that is not inexhaustible. In modern society, managing one's energy has become a science. Today, we will explore how to recharge, protect, and increase your energy from an introvert's perspective!
I-Person? E-Person? What is an Introvert?
An introvert is someone who tends to expend energy in social interactions and external stimulation, while recharging through solitude and quiet environments. In contrast, an extrovert tends to gain energy from social interactions and external stimulation.
Introversion and extroversion are more like a spectrum rather than a black-and-white distinction. You may exhibit traits of both personality types, but you usually lean towards one. Being an introvert doesn't mean you're antisocial or shy; it's just a way of existing. Understanding this can help you better manage your energy.
The first step to understanding whether you're an introvert or extrovert is to identify your energy patterns.
You can try personality tests like the Myers-Briggs Type Indicator (MBTI) (click here for a free test).
If you think personality tests are too generalized, you can also conduct the following daily observations, noting which activities fill you with energy or deplete it:
- Reflect on how you feel after different activities each day.
- Consider your state after interacting with large groups or after multiple meetings.
- Notice which activities make you feel fulfilled and energized.
Energy Management Strategies for Introverts
Because modern work and society tend to rely on many group and social activities, introverts often become the more internally drained group (this doesn't mean extroverts don't get tired; extroverts should also consider how to conserve their energy). Efficiency consultant Ashley Janssen once proposed seven ways to protect your psychological energy:
1. Consciously Choose Who You Invest Your Energy In
- Identify your "right people": These are the most important people to you, who make you feel good after interacting with them.
- Recognize those who exhaust you: You might have a friend who is noisy, outgoing, and the life of the party. You might enjoy their company and can still be friends with them, but you can appropriately control the time or frequency of interactions, or ensure you feel energized before seeing them. For those who constantly complain or vent negativity to you, consider limiting interactions or setting clear boundaries, such as restricting conversations to phone calls, or even cutting ties with this relationship.
You only have so much energy to give each day. It makes sense to focus on investing as much of your energy as possible in people you identify as your right people, and reduce interactions with those who aren't. If you don't pay attention to your energy levels and who you're giving your energy to, it's easy to become depleted.
2. Wisely Manage Commitments and Choose Activities
Sometimes, to expand business networks or out of fear of missing out (FOMO), we participate in all activities and join all committees, resulting in exhaustion and disconnection. Therefore, it becomes increasingly important to carefully choose your commitments:
- Evaluate current commitments: Consider the meaning and energy required for each commitment.
- Set participation goals: Clarify your purpose for participating in each activity.
- Choose appropriate participation methods: If you're a volunteer for a community organization, consider switching to monthly board meetings instead of frequent large events.
3. Optimize Your Schedule, Reserve the Best Time for Deep Work
Many people are ruled by their weekly schedules: projects to follow up on, meetings to attend, events to participate in. As an introvert, you can consciously set boundaries for weekly meetings and activities:
- When is your best time for focused, deep work? Reserve this time for your most important tasks.
- When do you feel most distracted and have trouble concentrating?
- How do you feel after meetings? If you're very tired, limit the number of meetings per day.
- Considering your life expectations, how can you plan your week to boost your energy? For example, keep your weekends entirely for yourself and limit after-work gatherings on weekdays.
4. Listen to Your Body Signals: Is Your Energy Depleted?
If psychological stress is not properly relieved, it will transform into physical discomfort. Learning to identify your limits is crucial. For example, the following symptoms may indicate that your energy is depleted:
- Mild headache, one ear feeling blocked
- Sluggish thinking
- Clothes start to feel uncomfortable, everything seems very noisy
When you notice these signals, it's time to withdraw and give yourself some recovery time.
5. Define and Practice Self-Care
Self-care is not just about relaxation; it's an active behavior to restore and enhance energy:
- Find your recharging activities: This could be reading, walking, playing games, etc.
- Distinguish between true rest and superficial distraction: Endless scrolling through social media might make you feel worse, not better.
- Establish daily self-care habits: For instance, set Friday nights and Saturdays as work-free times, focusing on inner connection and recharging.
6. Create an Ideal Work Environment
As introverts, we tend to be more sensitive to our environment. Here are some suggestions for creating a favorable environment:
- Manage noise levels: Use headphones or choose a quiet work area.
- Control lighting: Ensure comfortable lighting, avoiding overly bright lights.
- Personal space: If possible, set up a private space where you can briefly retreat.
7. Effectively Communicate Your Needs
Learning to express your energy needs is crucial for maintaining relationships and improving work efficiency:
In the workplace:
- Discuss your work preferences with colleagues and superiors, such as optimal meeting times and deep work requirements.
- Use visual cues (like wearing headphones) to indicate when you need undisturbed time.
In personal relationships, you can express yourself like this:
- "I'm not good with short notice or last-minute changes. Could you let me know a bit earlier next time?"
- "I focus best in quiet environments. I'm not ignoring you! I might have headphones on to reduce background noise."
- "I'd love to support your event, but I can't attend. Is there another way I can show support?"
- "I can't make it to your party, but I'd love to plan a coffee date with you."
Leveraging Introvert Advantages
Introverts have many strengths, including the ability for deep thinking, long-term focus, empathy, independent work capability, and attention to detail. In the workplace, these traits can translate into advantages in solving complex problems, conducting in-depth analysis, understanding customer needs, and more.
As an introvert, understanding and managing your energy is crucial. This is not only about personal health but also key to improving productivity and maintaining good relationships. By implementing the strategies in this guide, you can better balance social demands and personal needs, fully utilizing your introvert advantages.
Remember, being introverted is not a bad thing; it's a unique way of existing. Embracing your introverted traits while learning to navigate effectively in this extrovert-favoring world will help you succeed in both personal and professional life. Most importantly, be kind to yourself and give yourself the time and space needed for recovery and growth.
Source:
https://ashleyjanssen.com/the-introverts-guide-to-increasing-energy/
