Think You’re Just Stressed? It Might Be Your Enneagram Type in Overdrive

Stress is a shapeshifter—it manifests differently in different people. Some overeat, others overwork, and some procrastinate and bury their heads in the sand. 

If you’ve ever wondered why you react to stress the way you do, it’s time to take an Enneagram test. This personality system explains what triggers you into stress and the coping mechanisms you use when you come under pressure.

The Enneagram Lines and Stress 

Within the diagrammatic Enneagram chart, you’ll notice two straight lines coming off each number. This isn’t just a pretty pattern. These lines are called arrows, and they denote each type’s ‘contraction’ and ‘expansion’ points. 

The contraction point is the type you lean towards when you’re under severe stress. For example, a Type One disintegrates into a Type Four, whilst a Type Eight disintegrates into a Type Five. The expansion point indicates how you act when you feel at your most healthy and balanced. So, a Type One leans towards a Seven, and a Type Eight towards a Two. 

Knowing these contraction and expansion points will help you catch yourself when you fall into the grip of stress, and also show you how to get yourself out of it. Here’s a breakdown. 

Type One: Moody and Withdrawn Under Stress 

On a good day, Type Ones are conscientious, inspiring and principled. They work hard to do what they believe is right, steadily moving towards their vision of a better world. But under stress, they can become uncharacteristically emotional and withdrawn.

Like an unhealthy Type Four, they sink into melancholy, feeling stuck in a funk they can’t shake. Instead of tackling problems head-on, they escape into daydreams or use short-term fixes like food and alcohol to numb out. They may also seek refuge in emotional music, films and art that resonates with their low mood. 

To de-stress, Type Ones must give themselves grace. This type, more than any other, is guilty of holding themselves to terribly high (even unachievable) standards. If that sounds like you, give yourself the space to rest, relax and explore your feelings. That might be taking a day off work, going on a walk in nature or creating art. 

Type Two: Controlling and Possessive Under Stress 

Empathetic and kind Type Twos care deeply about the people in their life. They’re always willing to lend a helping hand, and take great joy in nurturing their relationships with others. However, if a Type Two feels underappreciated or unheard, they begin to morph into an unhealthy Type Eight. 

This usually generous and optimistic type becomes suddenly manipulative and cynical. They feel like a victim, and will guilt trip their loved ones in order to get their needs met. They may also become more controlling and blunt in conversation, losing their typical gentleness. 

To get out of this state, Type Twos must learn to fill up their own cup. Instead of saying “yes” to a request and feeling resentful for it, they should say “no” and take some time for themselves. This is crucial to preventing overwhelm and stress. 

Type Three: Apathetic and Disconnected Under Stress 

At their best, Type Threes are charming and ambitious go-getters, full of drive to reach their goals and make an impact on the world. Under stress, however, this type disintegrates into an unhealthy Type Nine: slothful, apathetic and riddled with self-doubt. 

Instead of moving in the direction of their goals with confidence, they become anxious about the possibility of failing, especially with regard to how others might perceive them. These worries can paralyze the Type Three, dampening their inner motivation and hindering their progress. 

For the Type Three to break free from stress, they must find the value in vulnerability. As the saying goes, a problem shared is a problem halved. Sharing their worries with trusted people can do wonders for alleviating their stress. At the same time, this type should learn to hit the ‘pause’ button every so often, and allow themselves to relax and enjoy the world instead of constantly thinking they need to make an impact in it. 

Type Four: Clingy and Self-sabotaging Under Stress 

Romantic and idealistic Type Fours are profoundly in touch with their emotions. They’re often great artists, thanks to their vivid imaginations and deep understanding of their emotional landscape. 

But, when stressed, this type takes on the traits of an unhealthy Type Two, seeking validation from others and sacrificing their values to gain approval. Left unchecked, they can even lose touch with who they are, becoming uncertain of their identity and how they fit into the world. 

To unwind, Type Fours should spend some time being creative: journaling, writing, painting or another rewarding outlet. They should also remind themselves that they are worthy simply for being, not because of how others perceive them. 

Type Five: Scattered and Hyperactive Under Stress

The typically insightful and analytical Type Five disintegrates into an unhealthy Type Seven under stress. For a type that places great value on rationality and intellect, they become uncharacteristically hedonistic and short-sighted, ignoring issues by diving into sensory pleasures: overeating, drinking and taking risks they normally never would. 

For the Type Five to break free from stress, they should look to engage their senses in healthy ways. Exercising, learning a new skill and speaking with trusted friends can all help a Five to calm their nervous systems without making decisions they’ll regret later down the line. 

Type Six: Defiant and Reckless Under Stress

Under stress, the usually diligent and reliable Type Six becomes more like an unhealthy Type Three. This type (which is already prone to worrying) becomes intensely focused on their public image: paranoid that others don't like them or think they’re incompetent. As anxiety takes hold, they may become emotionally reactive and snappy—a far cry from their typically measured self. 

To get out of this mindset, the Type Six must become aware of their negative thoughts and learn to challenge them. Just because a worry has entered their head, that doesn’t make it true. Type Sixes will be much happier and healthier for having faith in the people around them and also for realizing that, even if the worst did happen, they have the inner resources to handle it. 

Type Seven: Rigid and Pessimistic Under Stress

Gregarious and fun-loving, Type Sevens are known for their natural optimism and zest for life…that is, until they’re stressed. When they feel as though they’ve lost control, this typically enthusiastic type morphs into an unhealthy Type One.

Instead of seeing the world ‘glass half full’, they become uncharacteristically pessimistic and perfectionistic. They may see flaws in everything around them, and feel like they’re the only ones who can put things ‘right’. By fixating on the bad, though, the Type Seven only stresses themselves out even more, becoming increasingly irritable and dissatisfied with the world as it is. 

To bounce back from stress, the Type Seven should allow themselves to sit with their negative feelings. Instead of trying to ‘fix’ them or distract themselves, let the feeling be. They’ll soon realize that it’s only temporary. 

Type Eight: Secretive and Isolated Under Stress

When they’re healthy, Type Eights are confident, passionate and energetic. This type is a natural leader and has a keen desire to maintain control over their environment. However, stress turns the usually self-assured Type Eight into an unhealthy Type Five: withdrawn, secretive and anxious. 

Rather than confronting challenges head-on, the stress-driven Eight retreats into themselves, pulling back from the people around them emotionally and physically. They become consumed by their thoughts, obsessing over the problem at hand and replaying it in their mind over and over.  

For the Type Eight to de-stress, they need to do something that will feel counterintuitive: open up and be vulnerable with people they trust. While their instincts will tell them to withdraw from others, sharing their thoughts and feelings with someone close will do wonders for reducing stress. While it will feel vulnerable to be open, the Type Eight must learn that vulnerability is a strength, not a weakness.   

Type Nine: Anxious and Obsessive Under Stress

Harmony-driven Type Nines are usually optimistic, supportive and caring. They’re happy to go with the flow, and have an air of serenity around them. Stress, though, turns this usually affable type into an anxious and unhealthy Type Six. They become insecure in themselves and lose confidence in their decision-making capabilities. They may also become increasingly paranoid, worried that the people around them aren't really on their side. 

To bounce back from stress, the Type Nine should, first, figure out the root cause of their problems. This type has a tendency to bury their heads in the sand, allowing stress to creep up unnoticed. Once they know why they’re stressed, they should take practical steps to solve the problem, leaning on trusted friends and family to help them face the challenge head-on.