When life gets stressful—do you dive into action or lie awake at night overthinking every detail?
Most of us fall into one of two categories: worriers or warriors. And believe it or not, there’s actually a genetic reason why we tend to respond the way we do.
So what’s the difference?
Worriers internalize stress. They think, plan, overanalyze, and run through every worst-case scenario.
Warriors? They face it head-on. They take action, thrive under pressure, and often need a challenge to truly come alive.
Think of it this way:
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A worrier sees potential problems and hesitates.
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A warrior sees a challenge and charges ahead.
And while it may seem like being a warrior is the better deal, both personality types have their advantages—especially when you understand the biology behind them.
The Brain Chemicals Behind It All
The part of the brain responsible for decision-making, planning, focus, and self-control is called the prefrontal cortex. To work properly, it needs certain neurotransmitters—mainly dopamine, epinephrine, and norepinephrine.
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Dopamine fuels motivation and drive.
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Epinephrine and norepinephrine are your “fight or flight” chemicals—they kick in during stress to increase alertness, boost blood flow, and sharpen focus.
The speed at which your body clears out these chemicals is largely determined by a gene called COMT (Catechol-O-methyl transferase). Everyone has this gene, but the speed at which it works can vary.
Fast COMT vs. Slow COMT
If you have the fast version of the COMT gene, your body breaks down dopamine and other stress chemicals quickly. This makes you more likely to be a warrior—calm under pressure, ready for action, and comfortable in high-stress environments.
If you have the slow COMT gene, your body holds onto these stress chemicals longer. This can lead to overthinking, anxiety, and tension—but it also means you’re likely to excel in situations that require deep thinking, attention to detail, and careful planning. You’re a worrier—but that doesn’t mean it’s a bad thing.
In fact, both types have played key roles in human survival. Warriors protected the tribe in a crisis. Worriers kept everyone from walking off a cliff or eating poisonous berries.
So Which One Are You?
Statistically:
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About 25% of people are full-on warriors (fast COMT)
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25% are worriers (slow COMT)
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And 50% are somewhere in between—a mix of both
Your COMT type comes from your parents. Most people inherit one warrior gene and one worrier gene, which gives them a balance of both styles. But you might notice you lean more strongly toward one than the other.
What Can You Do About It?
No matter which COMT type you have, you can absolutely support your brain and nervous system through nutrition, lifestyle, and mindset.
If You’re a Worrier (Slow COMT):
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Support methylation with B vitamins: B2, B6, B9 (folate—not folic acid), B12
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Magnesium and vitamin C help process stress and support the COMT enzyme
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Consider a supplement like SAMe, which helps the methylation cycle
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Limit caffeine and alcohol—they boost dopamine and can make anxiety worse
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Watch out for xenoestrogens (found in plastics, soy, conventional dairy, and personal care products), especially if you’re estrogen-dominant
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Avoid foods super high in catechols, like green tea, berries, apples, and capers, if you feel overstimulated
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Eat lighter on the protein and amino acids like tyrosine, which boost dopamine
Worriers may also benefit from calming activities like yoga, deep breathing, or lifting weights to burn off stress hormones and raise testosterone.
If You’re a Warrior (Fast COMT):
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You might need pressure or deadlines to stay motivated—it’s your fuel
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Boring tasks may feel draining, but high-energy activities or challenges help you perform your best
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Foods that boost dopamine can help you focus—think coffee, green/black tea, chocolate, citrus, bananas
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If motivation is low, engaging in high-adrenaline workouts like mountain biking, surfing, or skiing can help elevate your dopamine and keep you energized
The Takeaway
Whether you’re more of a worrier or a warrior, your brain is wired for a specific kind of stress response—and it’s not random. Understanding how your genes influence your personality can help you manage stress more effectively, boost your performance, and support your health.
Just remember: Neither type is better than the other. Warriors thrive in the heat of the moment. Worriers shine when thoughtful planning and attention to detail are needed.
The key is knowing how to work with your natural tendencies, not against them—and supporting your brain with the right foods, nutrients, and activities.
So, the next time you’re wondering why you can’t stop overthinking (or why you thrive under pressure), just know—it’s not just your personality. It’s in your genes.
