How many times have you been told you’re being oversensitive about something, or made to feel bad if you want to leave a party or event early? Perhaps you find crowded spaces just too loud to bear, or long car journeys with groups of people exceptionally exhausting? Being a highly sensitive person (HSP) may bring its own set of challenges – but it can come with its blessings, too.
What is a highly sensitive person? Highly sensitive people possess an evolved personality trait known in scientific terms as sensory-processing sensitivity, or SPS. Coined by psychologist Elaine Aron, after years of extensive research, the term highly sensitive person is now recognised globally. In fact, it is thought that up to 20 percent of the world’s population is highly sensitive. As humans, we’re not alone in possessing this trait either. High sensitivity is innate and has been found in more than 100 species, from birds and fish to dogs and horses.
This heightened awareness and sensitivity to surroundings, emotions and stimuli can make navigating the world a little overwhelming for HSPs at times. However, by embracing and understanding this unique trait, we can lead fulfilling lives while effectively managing our sensitivity.
Here, we will explore five simple strategies to help you as a highly sensitive person thrive and maintain your wellbeing.
1. Practise the art of self-acceptance This is your first step to navigating life as an HSP! By cultivating self-acceptance and understanding your trait, you will start to recognise that your sensitivity is not a weakness but rather a strength that allows you to experience life on a deeper level. Take time to learn about your high sensitivity and how it manifests in your life. By accepting that your sensitivity is a normal and valid part of who you are, you can begin to embrace your trait without judgment or self-criticism.
It’s also common for HSPs to want to fit in and keep up with those around them who are not highly sensitive, which usually leads to overwhelm and fatigue. To combat this, practise self-compassion and give yourself permission to prioritise self-care. Remember, it’s okay to take breaks, set boundaries, seek solitude or even schedule in a daily powernap (something I talk of often !) when you need to. By accepting and understanding your sensitivity, you can build a solid foundation for thriving as an HSP.
Self-care soother: Ask yourself, ‘Where in my life can I have more compassion for myself and accept my sensitivity more?’
2. Regulate your emotions and set clear boundaries As an HSP, it’s crucial to develop healthy emotional regulation strategies to prevent feeling overwhelmed by intense emotions. Practise mindfulness techniques, such as deep breathing, meditation and grounding exercises to cultivate a sense of inner calm and emotional balance.
Try walking barefoot in the grass, sitting by open water like a river, lake or the ocean, or this square breathing exercise to calm your nervous system instantly.
1 Count to four as you inhale then hold your breath for four counts.
2 Exhale for four and again hold your breath four counts.
3 Repeat this until you notice your nervous system starting to relax (take as long as you need). Doing this for 3-5 minutes each day is a powerful way to lower your stress level.
Setting clear boundaries is another essential – and effective – sensitivity management tool. Learn to recognise and communicate your limits to others, whether it is in personal relationships or professional settings.
When you set a boundary, it helps to create a safe space where you can thrive without feeling constantly drained or overstimulated. It doesn’t come easily to many of us, though!
Sometimes, to be able to set firm boundaries without the fear of losing a relationship, we need to work on our own worthiness first. This means that the boundary we do (eventually!) set comes from a place of confidence.
3. Embrace mindful stimulation management HSPs are more susceptible to sensory overload, which can lead to feelings of anxiety and exhaustion. To manage this, it’s important to become mindful of your environment and the stimuli you expose yourself to. Create a peaceful and sensory-friendly living space by decluttering, organising and minimising any unnecessary noise or visual distractions.
Having the elements represented in your space can also be calming, like a plant for grounding, a candle to represent fire and a diffuser for water. A comforting essential oil such as lavender can be really helpful, too.
Don’t forget to pay attention to your body’s signals and take breaks when you feel overwhelmed. Engage in activities that promote relaxation and stress reduction, such as taking nature walks, practicing yoga, or listening to calming music – the sounds of the ocean, or white or brown noise can really help to relax the nervous system.
These are techniques that have helped a lot of my clients not only feel calmer but easier to focus, too. Engaging in regular exercise is another way to help disperse excess energy and improve overall wellbeing.
4. Nurture relationships and seek out support Building a strong support network is crucial for HSPs. Seek out individuals who understand and appreciate your sensitivity, as they can provide validation and empathy during those challenging times. Surround yourself with people who respect your boundaries and offer a safe space for emotional expression.
Communication is also key in nurturing relationships as an HSP. Sometimes, we think others may know what we need – like they can read our minds – but, truly, it’s our responsibility to voice what we need.
Personally, it has helped to share with my friends and family what it means to be a highly sensitive person. Some have even realised that they themselves are also highly sensitive, and others have been more understanding and open to learn more.
With this in mind, try to clearly articulate your needs, fears and desires to your loved ones, and help them understand how they can support you better. Engage in open and honest conversations, and remember that vulnerability can lead to deeper connections.
5. Cultivate self-care rituals (get those zzzs!) Prioritising self-care is vital for HSPs and it’s crucial to recharge and maintain your wellbeing. Develop a self-care routine that works for you by incorporating activities that promote relaxation and inner peace. This may include journalling, reading, taking baths, practising mindfulness, or engaging in creative outlets, like painting, or playing an instrument.
Creating a sanctuary within your home can also support you as an HSP. Set a designated space where you can retreat to when you need a break from external stimuli, surrounding yourself with soothing colours, soft lighting and comforting objects to foster a sense of calm and tranquility.
Importantly, get a solid night’s sleep! Those magical eight hours are vital to enable HSPs not to feel agitated or overwhelmed. That said, HSPs can take longer to slow down before easing into sleep. If you are struggling with your bedtime routine, try winding down an hour earlier than usual and get into your bedroom. Dim the lights, stop scrolling and play a guided meditation. Or, you could try having a hot bath first to slowly prepare your body for sleep. Giving yourself that extra time for self-care will allow you to fall asleep more easily and wake up refreshed rather than tired.
As I said at the start, being a highly sensitive person can be both a gift and a challenge. However, with the right strategies and mindset, highly sensitive people can thrive in a world that often feels overwhelming. By practising self-acceptance, setting boundaries, managing stimulation, nurturing relationships and prioritising your self-care, you can create a harmonious and balanced life that honours your unique sensitivity, and turns it into your superpower!
About Camilla Sacre-Dallerup
Camilla Sacre-Dallerup is a qualified life coach and hypnotherapist, who has provided invaluable advice and guidance for many of her HSP clients around the world.
Ready to embrace and explore the sensitive part of you with a new perspective? Discover Camilla’s brand new seven-day online meditation course Navigating Life As A Highly Sensitive Person,
Photo credit: © Kevin Sacre
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