As a Highly Sensitive Person (HSP), I understand that I have a finely tuned central nervous system, and I am more susceptible to feeling overwhelmed by my environment.  Being a highly sensitive person effects your relationship with the stress in your life.  You feel things more deeply than others, notice subtleties in your environment and are more reactive to stimuli, both internal and external. 

Though HSP’s can feel like something is wrong with them, there is nothing wrong - you simply have a trait that makes it difficult to tune out that stimuli. 

Taking in too much stimuli can result in stress, pain, and anxiety.   It’s important to know how to take care of yourself and find a lifestyle that works for you when you have high sensitivity. The goal is to find ways to keep your nervous system calm and your emotions regulated.  

Here are 10 self care survival tips for HSP’s:

1. Identify your triggers.  Not all HSP’s are the same so know what triggers you.  For one HSP, it might be loud sounds while another might be triggered by harsh lighting or the temperature in a room. It’s important to know what your insides and outsides are sensitive to.

2. Plan ahead.  When you know your triggers and what you are sensitive to, you can plan ahead and make things easier for yourself.  If you want to go to a concert, but know the loud music, the strong smells from the food and the crowd could be difficult and overwhelm your nervous system, you can choose seats in the back so you’re not submerged in it all.  Then plan for decompression time after the event.  

3. Spend time in in nature. Since HSP’s are effected deeply by our surroundings, spending time in nature is relaxing, calming and healing.  Even just a few minutes outside can be beneficial.  Taking even just a few minutes to step outside and take in whatever nature is near can benefit an HSP.

4. Be aware of your schedule.  HSP’s find a packed schedule challenging and having too many things to do at once overwhelming.  Pace yourself by giving yourself plenty of time for tasks. Maybe wake up earlier to have quiet time to get things completed.  The goal is to not feel rushed as that can feel overwhelming.

5. Make your home your retreat.  If you walk in your house, and it doesn’t feel calm, take an inventory of what needs to change.  Clutter can create chaos and anxiety.  Declutter what needs decluttering. The popular Konmari method and her book “The Life Changing Magic of Tidying Up” for organizing has been beneficial for many HSP’s in calming their environment. Having a calming home environment helps keep your mind and body calm. 

6. Visualize protecting yourself and your energy.  When you are going to be in an environment that you know is difficult, whether that is with loud people or walking a busy store or mall, make time prior to your outing and try this:  Close your eyes and imagine yourself protected by a shield or bubble that keeps the negative stimuli away.  As you venture into the environment, remember you are protected. 

7. Find a hobby that is relaxing.  Knitting, playing an instrument, baking, drawing or painting are activities that keep your hands busy and your mind focused and which will calm your nervous system.  

8. Practice yoga and meditation.  Even just doing some stretching before getting out of bed in the morning can be beneficial. Your brain takes cues from your body, so when your body is calming down, your brain gets the message that all is well. There are many free yoga and meditation videos on Youtube such as Yoga With Adriene where yoga is offered for all levels, and Adriene offers very calming practices. 

9. Learn deep breathing.  Just taking one deep breath can calm the nervous system by bringing you to the present moment reminding you that all is well.  When practiced throughout the day, it becomes second nature to do it when you feel like you’re overwhelmed.  A simple practice is to count your inhales. Another practice is to take your thumb and touch each finger with your thumb, one finger at at time, and breathe in and breathe out. Either of these can be practiced without anyone noticing.

10. Spend time alone.  Due to your high sensitivity, HSP’s need time alone to decompress and recharge. HSP’s are more aware of what’s going inside us and the world around us which can make HSP’s more physically and mentally exhausted. That requires time alone to reset and recharge. Scheduling time alone and having a quiet space that allows for the time you need to be alone are important for HSP’s. It is recommended that HSP’s get 2 hours of downtime a day, one day a week and a week each season.

Remember, there is nothing wrong with being a highly sensitive person.  We can’t change that our eyes are brown, our height or the size of our feet just like being highly sensitive is part of us.  Embrace your natural tendencies and practice good self care.  

If you struggle with high sensitivity and regulating your emotions, I offer help to find ways to calm your nervous system and manage your emotions. You can learn more here.

To learn more about HSP’s, read Elaine Aron’s book, “The Highly Sensitive Person.”