Feeling burnt out? How you tackle stress might be more about your personality type than you realise.
You’ve tried the meditation apps, the breathing exercises, and even that cold plunge your coworker keeps talking about. But somehow, you’re still feeling burnt out and stressed. According to mental wellness expert Howard Smith, you might be using the wrong stress-relief techniques for your personality type.
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“What works beautifully for your friend might be completely ineffective for you,” explains Smith, Clinical Director at Rehab Bali, a world-class addiction and mental health treatment center providing compassionate care in a serene, tropical setting. “Your personality type drastically influences how you experience stress and which activities will help you recover from burnout.”
In fact, if we’ve piqued your curiosity, you might like to know that Smith has developed a personality-based approach to managing burnout. Here are some of his tips.
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Four Personality Types and How They Should Handle Stress
Smith uses a simplified version of the Myers-Briggs personality framework to help people understand their stress responses. “Everyone falls somewhere within these four main personality groups,” says Smith. “Identifying your group can transform how you handle burnout.
The Organisers (ISTJ, ISFJ, ESTJ, ESFJ)
We all know them, and while we may wish some of them a fatal golfing injury, the world needs organisers, people who love structure, routine, and checking things off lists. When stressed, they often try to control their environment even more tightly, which, as you can imagine, can worsen burnout.
“Organisers tend to push through burnout by creating more to-do lists or working harder, which is counter-intuitive,” says Smith. “For these types, the best stress relief comes from creating structured downtime.”
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If you categorize yourself as an Organiser, and the stress is getting to you, you might want to try creating a “done list” (rather than a to-do list), filled with all that you have already accomplished. The results often help put things into perspective. You can also pencil in a specific time for recovery (and make it non-negotiable) and try your hand at journaling with a focus on self-care habits, not just tasks. Smith also explains that gardening (yes, gardening) or organising a small, manageable space can prove highly therapudic.
The Thinkers (INTJ, INTP, ENTJ, ENTP)
Are you the silent, brooding type? Do you quietly mull up every decision, every option beforehand? Thinkers process the world through logic and ideas, but when burnout hits, they often retreat into their minds, overanalyzing the situation while ignoring their physical needs.
“Thinkers need to get out of their heads when stressed,” Smith notes. “Their burnout recovery must involve physical activity that forces them to be present in their bodies.”
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He suggests high-intensity exercise that requires total focus (didn’t you always want to break a rock climbing record?), coupled with cold exposure therapy – that’s ice baths and cold showers, not hanging out with your girl when she’s pissed off. He also says games of strategy like chess can help engage the mind in new ways that bring stress relief.
The Creatives (INFJ, INFP, ENFP, ENFJ)
Creatives are driven by values, emotions, and meaning. Burnout often hits them when they feel disconnected from purpose or when others’ needs drain their emotional batteries. “Creatives need emotional restoration above all else,” says Smith. “They need to reconnect with their values and fill their emotional tanks before they can help others again.”
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If you’re a stressed-out creative, get those juices flowing with a spot of art jamming (or any form of creative expression, we’re not here to judge), or head out into nature and be sure to leave technology behind. Smith also recommends meaningful one-on-one connections with someone that energizes your natural creativity rather than stifles it like a three-piece suit in August.
The Doers (ISTP, ISFP, ESTP, ESFP)
Perhaps you consider yourself a man of action, one remembered by his deeds rather than his poetry and portraiture? The Doer lives in the moment and craves new experiences. Consequently, burnout typically strikes when they’re stuck in a routine or haven’t had enough excitement or variety.
“Doers need novelty and physical stimulation to recover from stress,” says Smith. “Telling them to meditate quietly often makes things worse.”
Instead, take on an extreme sport (perhaps become the founding member of Hong Kong’s first wingsuit club?), take a spontaneous day trip to a new locale, or tackle a hands-on project that’s likely to produce tangible results.
“The most common mistake I see is people trying to follow generic stress-management advice that simply doesn’t align with their personality,” says Smith. “An Organiser trying to ‘go with the flow’ will get more anxious, and a Doer forced to sit still and meditate often ends up more stressed. When you recognise how your specific personality responds to stress, you can spot the early warning signs and take targeted action before burnout takes hold.”
Of course, like so many things, it’s not always so cut and dry. Many of us are hybrids, blissfully pirouetting on the fence between personality types.
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“While most people have a dominant type, many of us are blends,” says Smith. “You might primarily be a Creative but have strong Organiser tendencies in certain situations. Don’t hesitate to mix and match stress-relief approaches—perhaps combining a Creative’s art therapy with an Organiser’s structured journaling. The key is finding what resonates with your unique personality blend.”
“At Rehab Bali, we’ve seen remarkable transformations when people align their stress relief with their personality. One client, an intense Thinker type, spent months trying gentle yoga and meditation without improvement. When we switched him to high-intensity exercise and strategic problem-solving activities, his burnout symptoms decreased dramatically within weeks.
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Smith says it’s also important to remember that burnout isn’t a personal failure—it’s often the result of using the wrong tools for your unique personality. “With the right approach, recovery can be faster and more complete than most people imagine.”
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