Putting yourself “out there” is perhaps more critical than ever for finding or keeping a job. So what’s an introvert to do?

Quiet and reserved by nature, introverts in the workplace typically undersell themselves, don’t voice their ideas and opinions and avoid schmoozing at all costs. Nonstop interaction exhausts them and they’re often overwhelmed by projects and deadlines because they have difficulty saying no or asking for help. More than 80 percent also struggle with networking, according to research conducted by Atlanta-based executive coach Jennifer Kahnweiler for her book “The Introverted Leader: Building on Your Own Quiet Strength” (Berrett-Koehler, 2009).

With extroverts dominating the workplace through sheer force of personality, introverted professionals (whom Kahnweiler defines as people who are energized by time spent alone vs. with other people) feel ignored, overlooked and misunderstood, not to mention disadvantaged. Four out of five indicated their extroverted colleagues were more likely to get ahead.

However, work-related challenges that tend to stymie introverts can be overcome. Through self-awareness and behavioral adjustments that draw on rather than deny their innate qualities, introverted professionals can break out, be heard and learn to balance workplace demands and career-building requirements with their need for quiet introspection and occasional solitude, says Meghan Wier. She who rose to the rank of vice president for a Web-development company before starting her own business in Fort Mill, S.C., and writing her book, “Confessions of an Introvert: The Shy Girl’s Guide to Career, Networking and Getting the Most Out of Life” (Sphinx Publishing, 2009).

She and Kahnweiler offer coping and conquering strategies for six key challenges introverts face in the workplace.

People exhaustion: “Introverts will reach a point each day when they have had enough interaction with other people,” Wier says. Avoid reaching the breaking point by taking time before and after meetings or gatherings to be alone, she advises.

Kahnweiler recommends scheduling daily timeouts. One of her executive clients explained to his employees that he needed an hour a day to recharge, with his door closed and no interruptions except for emergencies.

Project overload: Introverts often come close to buckling beneath the weight of their workload because they won’t say, “Enough is enough.” Learn to say no. Anticipate being asked to take on more work. Then, “Prepare what you’re going to say – perhaps even starting with the word ‘no’ – and practice it out loud,” Kahnweiler says. Keep your reasons concise. Long, rambling excuses invite rebuttals.

Hustle and bustle: “Introverts recharge in a space of their own and will have a hard time focusing and completing their work in an office with a lot of noise, people and movement,” Wier says. Explain your work style to your supervisor (do not present it as a weakness or act apologetic) and ask if there’s an empty conference room where you can work on occasion, or if you can work at home part of the time.

Before accepting a new job, Kahnweiler advises spending a day observing the work environment to gauge the intensity of interactivity and whether occasional timeouts are possible. An introvert in a bees’ nest sort of atmosphere is liable to burn out.

Underselling yourself: “You have to tell people about your results and what you’re up to or you won’t be top-of-mind when an opportunity opens up,” Kahnweiler says. Don’t wait to be asked. Use an appropriate medium (e-mail updates, the weekly staff meeting, one-on-one meetings you’ve taken the initiative to schedule) to report your progress and accomplishments to higher-ups, team members and project stakeholders.

Speak up in meetings and on conference calls. “Contributors get noticed,” Kahnweiler says. “Try to make your first comment no more than five minutes into the session because the longer you wait, the harder it becomes.” Can’t get a word in edge-wise? Hold up your hand and announce, “I’d like to say something,” Kahnweiler advises. The polite verbal interjection is crucial. Don’t wait like a kindergartener to be “called on.”

Failure to “fit in”: “Introverts in general are not as interested in the office dramas, gossip and idle chatter that come naturally in most offices,” Wier says. While that might seem like a positive trait, highly social individuals often misread introverts’ disengagement as aloofness, snobbery, rudeness or even deviousness. (Due to his silent watchfulness, one introvert Kahnweiler counseled was presumed to be plotting against his peers.)

Communication and participation help counter misconceptions. To build relationships and stay abreast of office politics, “Introverts should enjoy a nice lunch or after-work drink, but take time before and after to recharge and choose the more comfortable smaller group settings if and when possible,” Wier says.

Prior to networking events, establish connections through online sites. LinkedIn and Facebook “are great tools for preparing to meet people,” Kahnweiler says. “You can introduce yourself and find common ground.”