As an INTJ, your mind is wired to lead with Introverted Intuition (Ni) and Introverted Feeling (Fi)—you’re purpose-driven, deeply reflective, and determined to achieve what matters to you. You have no trouble setting goals and following through with them. However, when life becomes too chaotic, spontaneous, or bombarded with unexpected moments that offset your goals, you may find yourself overwhelmed, overstimulated, or trapped in debilitating frustration. 

Ever caught yourself pushing through tasks or chasing productivity, only to feel more and more stuck in a state of emotional turmoil? That’s often the result of an unhealthy relationship with Extraverted Sensing (Se) and Extraverted Thinking (Te).

 

How to Use Your INTJ Cognition to Overcome Anxiety and Depression

 

NiFi(+): Realign With Purpose and Personal Meaning

In NiFi(+) mode, you operate with clarity and depth. You understand who you are and what you value, and you make decisions based on a quiet inner alignment with your long-term vision. You don’t just want to succeed—you want to find personal meaning in your success. When you’re emotionally grounded in your inner compass, you can endure challenges with quiet resilience and conviction.

 

NiFi(+): “I’m grateful to be pursuing meaningful goals that align with a wonderful destiny.”

Even small reflections can bring huge relief: journal about what matters to you, realign your plans with your personal mission, or simply contemplate about all the creative ways you can stay true to your archetypal sense of self amidst any chaotic, ever-changing surroundings. 

Remind yourself that your identity isn’t tied to one goal or one purpose in life– rather, your identity can be seen as an archetype that can fit in with many different areas of life. You can find meaning in almost any situation you’re in, so that you can efficiently handle your circumstances without sacrificing who you are. This is because your NiFi(+) excels at identifying what is meaningful to you and finding creative ways to stick with it, as well as letting go of goals that no longer support who you are and finding creative ways to personally connect with new goals and new paths that leverage who you are meant to be. 

 

 

SeTe(-): Don’t Be Intimidated By Unexpected Circumstances 

When you are hit with unexpected circumstances where you must take actions that don’t seem to align with your original goals, you may find yourself overwhelmed with distress or experiencing a personal crisis. Your response may be to just ignore the undesired situation and double-down on working toward your initial goal, just to feel a fleeting sense of control. This often results in physical burnout, emotional turmoil, or frustration when your results don’t align with your deeper purpose.

However, engaging SeTe(-) does not mean you need to abandon or disconnect from your personal goals or sense of self.

 

SeTe(-): “I’m not afraid of letting go of certain goals in order to engage in tedious but necessary work.”

Even though the unexpected circumstances may not initially seem related to what your personal goals are, there may be moments when taking action to address those undesired circumstances may actually help you further support and reconnect with who you are. Sometimes, taking a break from working toward your initial goal to address another task that may seem unrelated to your goal may actually help you build skills that are essential for that initial goal. Even more importantly, taking action for unexpected circumstances that may seem unrelated to your initial goal may actually help you deepen your connection with who you are, so that you adopt new goals that better support your identity and the fruitful person you are meant to become. 

 

 

Anxiety and Depression Do Not Define You

You are not defined by your struggles. Rather, the challenges you face are opportunities to recalibrate and leverage your cognition. Stay connected to your NiFi(+) so that you stay connected to the archetype of who you are and who you are meant to be. Embrace SeTe(-) so that you can handle unexpected situations in a way that strengthens your skills and supports your values.  

Finally, cognitive fluidity allows each person– no matter what type– to harness different mindsets for overcoming anxiety and depression. NiFi(+) and SeTe(-) are most likely to be helpful for INTJs, it is possible that the wellness mindsets of other types might help you too.  If you are an INTJ, you may find it helpful to first tap into the wellness mindsets of NiFi(+) and SeTe(-), then subsequently learn from the wellness mindsets of other types:

 

Mindset Quotes to Overcome Anxiety & Depression

 

ESTP (SeFe)

 

SeFe(+): I’m grateful to be able to engage in impressive activities and hang out with impressive people.

NiTi(-): I’m not afraid of reevaluating and ensuring I have a beneficial foundation for why I do what I do.  

 

ESFP (SeTe)

 

SeTe(+): I’m grateful for the fun activities and fun people that keep me thriving and feeling alive.

NiFi(-): I’m not afraid of reflecting on meaningful ways to stay happy, even if I didn’t have certain material possessions or accomplishments. 

 

ENTP (NeFe)

 

NeTe(+): I’m grateful for all the interesting ways I can innovate my surroundings and creatively influence others. 

SiTi(-): I’m not afraid to uphold different standards in order to be more organized and loyal in my interactions. 

 

ENFP (NeTe)

 

NeTe(+): I’m grateful for all the interesting opportunities to have fun in new ways.

SiFi(-): I’m not afraid of disciplining myself with habits that can actually sustain my well-being. 

 

ISTJ (SiFi)

 

SiFi(+): I’m grateful for familiar routines and trusted methods that provide comfort and stability. 

NeTe(-): I’m not afraid of letting go of pride or facing uncertainty when trying new methods. 

 

ISFJ (SiTi)

 

SiTi(+): I’m grateful that I can be diligent and meticulous with the tasks I do for others. 

NeFe(-): I’m not afraid of the uncertain, unpredictable outcomes when I address the emotional needs of others. 

 

INTJ (NiFi)

 

NiFi(+): I’m grateful to be pursuing meaningful goals that align with a wonderful destiny. 

SeTe(-): I’m not afraid of letting go of certain goals in order to engage in tedious but necessary work.

 

INFJ (NiTi)

 

NiTi(+): I’m grateful that everything happens for a meaningful reason. 

SeFe(-): I’m not afraid of handling unpleasant people in unpleasant situations.  

 

ESTJ (TeNe)

 

TeNe(+): I’m grateful for the diversity of tasks I could accomplish to fulfill multiple needs. 

FiSi(-): I’m not afraid of making peace with special situations that don’t align with my personal standards. 

 

ENTJ (TeSe)

 

TeSe(+): I’m grateful for all the accomplishments I’m making to fulfill an agenda. 

FiNi(-): I’m not afraid of finding contentment if my goals are not met. 

 

ESFJ (FeNe)

 

FeNe(+): I’m grateful for the diverse groups of people out there and the diverse ways I can make them happy. 

TiSi(-): I’m not afraid of questioning my own competency and work on improving it, even if it may mean spending less time with others.  

 

ENFJ (FeSe)

 

FeSe(+): I’m grateful for specific people in my life and the specific things I’m doing to make them happy.

TiNi(-): I’m not afraid of reevaluating whether my methods will truly achieve a beneficial goal for everyone. 

 

ISTP (TiNi)

 

TiNi(+): I’m grateful to be competent at making my ideas become a reality. 

FeSe(-): I’m not afraid of collaborating with people in a harmonious way as I pursue my goals. 

 

INTP (TiSi)

 

TiSi(+): I’m grateful to be competent at ensuring accuracy and precision in the work I do.

FeNe(-): I’m not afraid of handling new social situations that may require flexibility with my routine.

 

ISFP (FiNi)

 

FiNi(+): I’m grateful for the pleasant experiences I can have as I pursue my goals

TeSe(-): I’m not afraid of the challenging tasks that must be done to achieve the results I want.

 

INFP (FiSi)

 

FiSi(+): I’m grateful for the pleasant experiences I have whenever I keep to the habits that benefit me. 

TeNe(-): I’m not afraid of possible challenges that may require me to step out of my comfort zone.

 

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