This is an insightful book delving into the topic of introversion/extroversion continuum of temperament. Introversion is not the same as withdrawn or shy, and it’s not a pathology. Both extroverts and introverts can be shy. Shyness is lack of confidence in social situations and fear of rejection, ridicule or embarrassment. 

Temperament can also be influenced by brain dominance (right or left).  Main difference between introverts and extroverts is how energy is recharged and response to stimulation. Extroverts are energized by external world of activities, people and doing things. Introverts are energized by internal world of ideas, emotions, impressions. Our culture values qualities of the extrovert but strengths of both temperament are needed to balance the world.

Right brain – controls left body side, emotions, imagination, intuition, humor, ideas, expressive arts, playing music, painting, drawing, creative writing, assessing perspective, body language, actions, face recognition, nonverbal, abstract, holistic.

Left brain – controls right body side, understanding speech, reading, speaking, using language, writing, understanding numbers, quantities, calculations, logical thinking, problem solving, base decisions on facts not sentimentality, process one thing at a time, like to finish one before starting another, list making, tidy, methodical, punctual.

The Science

Temperament is affected by genes. D4DR gene in chromosome 11 affects neurotransmitter dopamine, which controls excitement level, physical activity and motivation. Neurotransmitters direct brain pathways and guides cell messages. Novelty seekers have longer D4DR gene and are less sensitive to dopamine than low novelty seekers who have short D4DR genes and highly sensitive to dopamine. They receive enough dopamine in quiet activities and don’t need as much buzz.

A study of introverts and extroverts involved injection of tiny doses of radioactivity in blood to scan brain activity. The study found introverts had more blood flow in brain, which indicate more internal stimulation. Also, blood traveled along different pathways. Introverts had longer, complex pathways and blood flowed to brain involving internal experiences such as memory, solving problems and planning. Extroverts had shorter, less complex pathways and blood flowed to brain areas of visual, auditory, touch, taste, smell processing.

Extroverts use adrenaline, which is released from sympathetic nervous system to make more dopamine. Introverts use acetylcholine, a neurotransmitter which influence attention, learning, ability to calm, alert, and long term memory. It also plays a role in sleep, switches on REM sleep, initiating dreaming and paralyzing muscle movement so we don’t act out our dreams. Deficiency in acetylcholine connected to Alzheimer’s. Estrogen increases acetylcholine, so during menopause, women can experience memory loss and reduction of sleep. Acetylcholine triggers hypothalamus message to parasympathetic nervous system to conserve energy.

The type of neurotransmitter your neurons make depend on the food you eat. “Acetylcholine is the main neurotransmitter for introverts. It improves learning, memory, and motor coordination, and it also protects against Alzheimer’s disease.” Best food sources are fish (salmon, herring, mackerel, sardines), egg yolks, wheat germ, liver, meat, milk, cheese, broccoli, cabbage, cauliflower, and lecithin.

Serotonin is another neurotransmitter, and it helps us feel calm. Its key building block is the amino acid tryptophan, which is produced by carbohydrates. Slow release carbs such as yogurt is best late afternoon, which will help release serotonin gently and prepare for sleep.

Dopamine increases alertness and reduces hunger. Its key building block is the amino acid tyrosine, which is from protein. “Protein energizes the brain and satiates hunger quickly, so eat some at the beginning of the meal. Fish, meats, eggs, dairy products, peanut butter, certain beans, and nuts.”

Drink lots of water. Every part of your body needs water to function. You lose water all day long, and when you’re dehydrated you lose energy. Drink at least 8 glasses per day to keep your cells plumped up and hydrated.

Smell

Sense of smell has a short pathway from nose to brain and processed next to the emotional and memory center of brain. Aromatherapy can be helpful in evoking state of excitement or relaxation.

Refreshing (lavender, rose, chamomile, geranium, sandalwood, vanilla)

Invigorating (peppermint, spearmint, eucalyptus, citrus, rosemary, cypress)

Sleep

Introverts can have trouble sleeping due to active brain. Blood flow to brain is greater than in extroverts. It’s hard for introverts to switch their minds off. Lack of sleep increases irritability, dulls the senses and reduces concentration. It prevents REM sleep, the dream state in which we store daily experiences in long-term memories.

Sleep tips – limit caffeine to morning; use opaque shades in bedroom windows, use earplugs or sound machine to shut off noises; remove TV from bedroom ; create sleep ritual and rise and sleep at same time each day; keep room cool; breathe slow

Exercise

Introverts tend to be more sedentary, so it’s important to find ways to stay physically active. Oxygen to brain will increase and memory will improve, body will be stronger, lungs and heart will strengthen, stamina improve, more endurance and flexibility of muscles.

Laughter/Humor

Laughing: “is a rhythmic spasmodic reflex with expiration from an open glottis and vibration of the vocal chords, often accompanied by a baring of teeth and facial grimaces.” “A hearty laugh gives the muscles of your face, shoulders, diaphragm, and tummy a good workout. Your breathing revs up, and your blood pressure and heart rate temporarily rise as oxygen races through your bloodstream. Besides being just plain fun, laughter increases sense of well-being, enjoyment of social interactions, increases oxygen, endorphins, antibodies, and pain thresholds, lowers stress, reduces anxiety, overwhelm, depression, frustration and anger. Endorphins produce high-level alertness and reduce pain. Research shows that laughing reduces stress and increases immunity.”

Helpful:

“That is how my brain works. I don’t always have a quick answer.”

“I can see your point but I think you misunderstood what I meant.”

“I’ll give it some thought and let you know my reactions.”

“I’d like to add something.”

“Let yourself sleep on decisions.”

“It seems hard for you to understand that I need to take a couple minutes to decide.”

Qualities of Introverts

• energy conservers
• focus inward to gain energy
• focus is inside head
• draw energy from inner world of ideas, emotions and impressions
• consider only deep relationships as friends
• enjoy one on one conversations
• need to be alone to recharge
• like to know a lot about what they experience
• tend to think before speak/act
• need quiet, reflective place to think things through
• tend to listen more than talk
• like to talk about topics important to introvert
• observant, creative, imaginative, thoughtful, intelligent
• like to focus on narrow, in-depth
• experience mind blank/brain lock in groups or under pressure because information moves slower (due to longer neural pathways in brain)
• don’t like being rushed
• feel drained around other people, crowds, noisy, invasive environment; overstimulation
• need more time to restore energy and energy flows out faster than extrovert
• prefer to relax or with few close friends
• don’t like to be interrupted
• feel uncomfortable interrupting and can feel left out
• prefer to be introduced vs introduce others
• uncomfortable in new surroundings
• dread phone calls
• relate to life through ideas, impressions, hopes and values
• ability to focus deeply
• uncomfortable with attention
• correlation between introversion and intelligence
• have fewer children
• have more ways of protection
• live longer
• appreciate simple life
• acetylcholine/parasympathetic nervous system
• longer, acetylcholine neural pathway
• brains buzz
• reduce eye contact when speaking to focus on collecting words and thoughts
• increase eye contact when listening to take in information
• introverted children need private space and time to reflect

Qualities of Extroverts

• energy spenders
• energized by external world
• focus is outside
• know a lot of people, consider them friends
• thrive on variety of stimuli, bored with sameness
• like to experience a lot
• enjoy chitchat
• speak/act without thinking first
• think and talk at same time
• tend to talk more than listen
• like breadth
• need lively environment
• energized by stimulation, by activities, seeing people, going places, by doing things
• network well and socialize
• respond quickly and spring into action without much advance thinking
• enjoy phone calls
• see interruptions as welcome diversion
• have excellent verbal skills
• ask many questions
• action, speed, competition, drive
• have more children
• have fewer ways of protection
• act quickly when danger threatens
• venture farther to locate new experiences
• encourage exploration
• need excitement
• crave outside stimulation
• dislike being alone too long
• dopamine/adrenaline/sympathetic nervous system
• shorter, dopamine neural pathway
• increase eye contact when speaking to take in others’ reactions
• decrease eye contact when listening to notice what’s happening in environment
• energized by attention
• have good short memory
• quick thinking
• do well under pressure
• enjoy moving bodies and exercise
• like to physically move around a lot
• prefer to be out and about
• can adapt to time changes more quickly
• extroverted children need feedback and positive words of reinforcement

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