What is Neuroticism in the Big Five Personality System?

In this blog series, we’re breaking down all the traits of the Big Five personality system, to show you how rich, nuanced and complex our personalities truly are. In this fifth and final part, we explore the "anxiety" trait: Neuroticism.

Have you ever been described as a “worrier"? Do you react strongly to stress? Or perhaps you've been told you overthink things a little too much? If so, you may score high on Neuroticism, one of the five foundational traits in the Big Five personality system. Neuroticism describes a person's tendency to respond to stress with negative emotions such as shame, guilt, doubt, fear or sadness. High scorers are alert to warning signs and question their own abilities. Low scorers are more confident in their skills and at ease most of the time.

At first glance, Neuroticism may seem like a negative trait. Who wants to have dramatic responses when under pressure? But there's more nuance to this trait than many realize, and it can impact our lives in both positive and negative ways.

Wait, What is the Big Five?

To understand Neuroticism, we first need to zoom out and look at the broader picture. Neuroticism is one of the "Big Five" personality traits, which are:

• Openness to Experience, how receptive you are to new ideas and experiences.
• Conscientiousness, how persistent and dedicated you are in achieving goals.
• Extraversion, your tendency to seek external stimulation such as social interaction, power, admiration and status.
• Agreeableness, how much you prioritize the needs of others over your own needs.
• Neuroticism, best described as an internal alarm system that triggers a negative response when something is amiss.

While Myers and Briggs' 16-type theory is extremely popular among individuals, workplaces and teams, the Big Five is actually the most trusted personality system in the scientific world and the foundation for much of today’s personality research. Scientists have used the Big Five to explore all kinds of things, such as how much of our personality comes from our genes to how certain traits might tie to income levels.

The Big Five is a trait-based approach to personality. It won't give you a “type” like Myers and Briggs, DISC or the Enneagram. Rather, it measures your percentage of traits along each of the five dimensions. Every person is a mix of all five, but the variation in how high or low you score on each dimension creates a unique personality profile for each individual.

In other words, two people who score high (e.g 70%) in Neuroticism would not necessarily behave the same way. That's because their scores on the other four dimensions could vary greatly, and thus moderate or amplify that 70% Neuroticism trait.

Not sure how you score on each of the Big Five traits? Take our free, scientifically validated Big Five Personality Test.

What Exactly is Neuroticism?

Neuroticism measures your emotional stability and how you respond to stress. This trait captures a broad spectrum of behaviors and tendencies, such as:

• How easily you feel worry or nervousness.
• How strongly you react to perceived criticism or failure.
• How likely you are to ruminate.
• How often you experience mood swings or emotional shifts.
• How vulnerable you are to stress. 

Characteristics of High Neuroticism

High Neuroticism scorers have a low tolerance for stress. They have a tendency to worry over everyday issues and overthink things. As a result, they operate on high alert and struggle to get back on track when they are knocked off course.

Individuals high in Neuroticism tend to:

• Experience strong emotional reactions to challenges.
• Present as anxious, self-pitying, angry or moody when stressed.
• Question their abilities.
• Imagine the worst-case scenario.
• Be alert to mistakes, either their own or others'.
• Need reassurance and support from others.
• Struggle to cope with change or conflict.
• Criticize themselves (“I could never do that”) and others (“I told you it wouldn't work!”)
• Take criticism from others to heart.

Neuroticism is often misunderstood as a purely negative trait, but the reality is far more complex. These same characteristics listed above make those who score higher in Neuroticism excellent at:

• Seeing flaws in plans.
• Anticipating problems and preventing risks before they happen.
• Bringing insights to situations where the risk of failure is high.
• Having a realistic view of the world. 

For those who score high in Neuroticism, leaning into the strengths of this trait can lead to personal and professional success.

Think of famous figures who are likely high in Neuroticism: Vincent van Gogh, Emily Dickinson and Charles Darwin. While they never took a Big Five personality test, we can glean from their creative and academic works a heightened sensitivity to the world and tendency towards worry which fueled their creativity and groundbreaking ideas.

Characteristics of Low Neuroticism

Those who score lower in Neuroticism tend to feel emotionally even-keeled and resilient in the face of difficulties. They may present as calm, stable and relaxed individuals who roll with the punches and don't sweat the small stuff. They typically have a positive outlook on life.

People who score low in Neuroticism tend to:

• Think problems are temporary and isolated.
• Embrace challenges.
• See the positives in changes.
• Stay composed when confronted with new experiences, adversity or criticism.
• Be confident in their skills and abilities.
• Be rational and realistic about what could go wrong.
• Quickly bounce back from setbacks.

If there is a downside to having low Neuroticism, it's that low scorers can become overly optimistic or even gung-ho in situations where a more cautious approach may be appropriate. This can lead to taking unnecessary risks or not adequately preparing for potential challenges.

As with all of the Big Five traits, most people land towards the middle of the scale when it comes to Neuroticism rather than on the extreme ends.

What Does High Neuroticism Look Like Day-to-Day?

To bring Neuroticism to life, here are five everyday scenarios and how those high or low in this trait might respond:

Scenario 1: Your company announces a sudden restructuring.

• High Neuroticism: “What does this mean for me? Is my job at risk? Should I start applying elsewhere just in case?”
• Low Neuroticism: “This sounds interesting. I’ll wait to see what the manager has to say before worrying about it.”

Scenario 2: You’re giving a big presentation tomorrow.

• High Neuroticism: “What if I forget my lines? What if they ask me a question I can’t answer?”
• Low Neuroticism: “It’s just one presentation. No big deal—I’ve got this.”

Scenario 3: You misplace your car keys on a busy morning.

• High Neuroticism: "This always happens to me! Now I’m going to be late for everything, and it’ll ruin my whole day.”
• Low Neuroticism: “No problem—I’ll retrace my steps. They’re bound to show up.”

Scenario 4: Your friend hasn’t replied to your text in two days.

• High Neuroticism: “Did I say something wrong? Are they upset with me?”
• Low Neuroticism: “They’re probably just busy. I’ll wait a few more days.”

Scenario 5: Your vacation flight gets canceled.

• High Neuroticism: “This is a disaster! Why does everything happen to me?”
• Low Neuroticism: “Canceled flights are frustrating, but I’ll find another one and adapt.”

How to Find Balance if You Score High in Neuroticism

If you score higher in Neuroticism, here are a few strategies to help harness the positive aspects of this trait while managing the challenges:

Practice mindfulness: Techniques like mindfulness, meditation or yoga can help reduce overthinking and bring you back to the present moment.

Challenge negative thoughts with evidence: When a negative thought arises, write it down. Then, ask yourself:

• What is the evidence for and against this thought?
• What would I say to a friend who had this thought? Replace the original thought with a more balanced or realistic one based on your answers.

Schedule “worry time”: Designate a specific 10–15 minute window each day just for worrying. When anxious thoughts pop up outside this time, jot them down and promise to revisit them later. This limits rumination and gives you more control over your worries.

Use your sensitivity productively: Channel your emotional awareness into creative outlets like journaling, art or music. Volunteer or support a friend—using your empathy for positive connection can boost your mood and sense of purpose.

Final Thoughts 

Neuroticism isn’t a flaw; it is simply a lens through which you view and navigate the world.  While it can magnify challenges, reactivity and stress, it can also amplify your capacity for introspection, problem recognition and vigilance. Individuals with higher Neuroticism tend to maintain a more realistic, sometimes cynical, view of the world, which can lead to fewer disappointments.  Rather than trying to "fix" this trait, explore how it adds depth and humanity to your personality.