What is a type D personality?

You may have heard of type A and type B personalities, but do you know there is also a type D personality? Someone with a type D personality may essentially see the glass as being half-empty, rather than half-full. The “D” stands for “distressed” according to some definitions. A person with a type D personality tends to experience strong negative emotions and reactions and may experience difficulty in being socially connected with others.

What are personality types?

There are different types and classifications of personalities. Many people often refer to people as type A or type B, but types C and D have also been described. However, most people are actually a combination of personality types, and this mix can be healthy.

Type A personality traits include having a high level of motivation to achieve, being goal-oriented, having a strong sense of time urgency, and feeling internal pressure to complete tasks to a particular degree. Type B personality traits include having more patience, feeling less pressure when confronted with deadlines, and not feeling a sense of urgency. Type C personality traits include a sensitivity towards others, a tendency to avoid conflict, outward passiveness, a dislike of change, an interest in small details, and introversion. Type D personality traits include feeling frequent distress, suppressing feelings, being pessimistic, and lacking emotional closeness with others.

How can a type D personality manifest?

While every individual has a unique experience, Type D personality traits may have a tendency to present in a range of ways in a person’s mental health, relationships, work, and physical health.

Type D personality traits and mental health

People with type D personality traits may be at greater risk for some types of psychological distress than other personality types. Those with more D-type personality characteristics are also more likely to report that they have poor mental health. They tend to feel that they have less social support than those of other personality types. Additionally, they may tend to have more somatic concerns, which means they often have more physical complaints, such as pain and fatigue. They may also view their overall health status as lower than that of others.

On a hopeful note, there are very effective treatments for many physical and mental health concerns. It is possible to develop more positive habits, behaviors, perspectives, and thought patterns to improve well-being, regardless of personality type.

Type D personality traits and relationships

Those with type D personalities may have feelings of low social support and negative social relationships.  As a result, they may lack the support that relationships and human connections bring. Additionally, social connections can promote better physical and mental health in many ways; for example, proper immune function and stress may be related to healthy connections with others. Mood, motivation, and coping skills can also be affected by relationships.

Learning how to forge healthy relationships and human connections can help these people feel better physically and emotionally. Even when it seems challenging to do so, there are different outlooks, approaches, and suggestions that people can try embracing to connect with others and themselves.

Type D personality traits and the workplace

A review of research shows that people with type D personalities are more likely to have work-related challenges than those with other personality types. Type D personalities are more likely to perceive their work conditions as adverse or negative, and they may also find interactions with co-workers and supervisors to be more challenging. They may tend to feel that their efforts aren’t met with rewards, and they can often experience a low sense of personal accomplishment.

They are more likely to miss work than those who have other personality types, perhaps due to the perception that they have greater mental and physical health challenges. They often view the workplace as more stressful and may experience greater levels of burnout.

With healthy tools, such as learning ways to consider new perspectives, manage stress, seek physical healthcare, and develop interpersonal skills and self-esteem, the workplace may feel more manageable and positive for those with type D personalities.

Type D personality traits and physical health

Type D personalities tend to be associated with poorer physical health status, as discussed above. Type D personality can be a predictor of chronic heart failure, for instance. Also, if a person who has a type D personality develops coronary heart disease, they have a greater risk of fatality than people who have non-D personality types.

Type D personality is also associated with higher cortisol levels in reaction to stress. Cortisol is the primary hormone that the body releases in response to stressful situations. Long-term stress exposure and over-activation of cortisol can result in health problems, including headaches, digestive issues, muscle tension and pain, high blood pressure, stroke, heart disease, heart attack, weight gain, sleep disorders, difficulty with memory and concentration, anxiety, and depression.

Compared to other personality types, people with type D personality traits may not engage in healthy behaviors as often. For example, they may eat a less nutritious diet, be more likely to use tobacco, tend to spend less time outside, and be more likely to avoid regular medical checkups and care. However, with stress management and healthier behaviors, both physical and mental health can be boosted. It is important to note that anyone, regardless of personality type, is capable of living a healthy and full life.

Managing type D personality traits

Strategies that can enhance the quality of life for people with a type D personality include the following.

1. Promoting self-care. Eating nutritious food, prioritizing healthy sleep habits (getting enough sleep and having a regular sleep and wake schedule), and being active can help support physical and mental health. These behaviors can also give individuals the strength to take on healthy challenges, such as consciously taking steps to look at life from a healthier, more positive perspective.

2. Reducing stress. Stress can be a big part of life for someone with a type D personality. It can be helpful to remember that everyone feels stress. There are healthy ways to face it and manage it, which can be tailored to your particular preferences and needs. Exercise can offer stress relief, and individuals can try starting by walking more each day or doing some simple daily stretches.

A person with a type D personality may be more likely to ignore or suppress their feelings but learning to communicate what they are feeling can be a major stressbuster. While it may seem challenging, learning to face stressful situations and be assertive in dealing with them can help relieve stress and negative emotions.

1. Treating depression, anxiety, and other mental health concerns. There are very effective treatments available for depression, anxiety, and other mental health concerns. Those with type D personality traits who are living with mental health symptoms should know that they are not alone. Depression and anxiety are very common— nearly 20% of people in the United States live with an anxiety disorder, and depression is the leading cause of disability worldwide. But there are also many healthy, productive ways to treat mental health disorders. Therapy, medication, or a combination of both can be effective treatments for mental health concerns.

2. Improving self-esteem. Self-esteem is how you feel about yourself, including your abilities and limitations. It can be shaped by your thoughts, experiences, and relationships. Low self-esteem can affect areas of life that people with type D personality traits may find challenging, such as work, relationships, and physical and mental health. On a hopeful note, there are ways to strengthen self-esteem.

Tools for type D personalities to develop an optimistic outlook

One of the dominant characteristics of a person with a type D personality is pessimism or the belief that negative things will happen. On the other hand, optimism is the hopeful expectation that good things will happen. Optimism and pessimism may have a biological component that relates to the hemispheres of the brain, so some people may be more prone to one over the other. However, optimism and pessimism can also be learned and influenced by life’s circumstances and personal behaviors. For people with type D personalities, it is possible to develop a more optimistic outlook on life.

Being positive or optimistic can be challenging for those with D-type personality traits. However, it is possible to develop optimism. Having a positive outlook doesn’t mean ignoring problems, but it can make facing problems more manageable. It is possible to be hopeful and realistic and also to learn from adversity without dwelling on it.

If you or someone you love has type D personality traits that are negatively affecting your or their life, recognize that help is available to strengthen your or their outlook on life. Therapy can be a valuable source of support for individuals who are looking to cultivate a more positive and optimistic outlook.

Online therapy for exploring personality

Online therapy could be a good option for people who are finding it hard to connect with others in person, but still want to work with a licensed counselor. At BetterHelp, licensed mental health professionals can help work with you to develop healthier habits, behaviors, and thought patterns. They can also treat symptoms of mental health disorders, such as anxiety and depression, that may be related to feelings of distress. Sessions can be held wherever is most comfortable and convenient for you, including your home, so long as a reliable internet connection is available. 

Online therapy can be helpful for a range of conditions and concerns, including depression, anxiety, relationship troubles, and the mental health challenges brought on by things like chronic pain. Research suggests that online therapy can be just as effective as in-person therapy for a number of concerns, while also removing some of the barriers of in-person therapy.