In a previous post we talked about what it means to be a highly sensitive person or HSP. According to Elaine Aron, the author of multiple books on this topic, some traits of a highly sensitive person may include: A propensity to become easily overwhelmed or overly stimulated, being labeled by others as inhibited or shy especially in childhood, and feeling acutely sensitive to both physical and emotional pain. The description of a highly sensitive person really struck a nerve for many of you. If you look at the number of comments to my initial post, it is clear that many of us who suffer from depression also feel that we suffer due to our extreme sensitivity. If you feel that you meet the description of a highly sensitive person, please know that you are not alone. It is estimated that 15-20% of the population may have this trait.
In this post we are going to talk about some ways to cope if you are extremely sensitive. The following suggestions come from my personal experience and are in no way a substitute for advice from your therapist or mental health professional. In addition, we would love if you would share your best suggestions of how you manage your sensitivity. We all can learn a lot from one another.
The following are ten strategies for navigating the world when you are an extremely sensitive person.
1. Don’t beat yourself up for being sensitive.
If you have always been a little on the sensitive side chances are that this is simply a part of your personality. Although you may have been told by others in so many words that your sensitivity is an undesirable trait, it isn’t something you should necessarily attempt to eradicate. I look at it as I am simply wired up differently than others. Rather than punishing yourself for this trait, it is far healthier to figure out ways to explore the gifts which come along with being a sensitive person.
2. Channel your sensitivity towards a creative outlet.
Many HSPs are also very creative people. It has been very important in my life to have a means to express myself to make sense of overwhelming emotional and sensory experiences. My passion is writing because it allows me a way to get out my feelings in a safe way. Other HSPs may turn to dance, drama, art, or even comedy as a form of self expression.
3. Write down your emotional and sensory triggers
If you are a highly sensitive person you may feel that everything overwhelms you. I often feel like an exposed raw nerve when I go out into the world. It can be difficult to decipher which elements of life are causing the most discomfort because emotional and sensory stimuli get lumped together. Yet if you sit down in a calm environment to think about this, you can isolate the variables which cause you the most distress. Some common emotional triggers for me include: Being around people I perceive as angry, conflicts with others, and making mistakes. Some of my sensory triggers ( those stimuli we process through our five senses) include: Loud and unexpected noises, fluorescent lights, large groups of people, hot and humid weather, and busy chaotic environments such as a crowded mall. It is good to write down your triggers so that you can then create goals to either minimize these elements in your life or find ways to cope with these situations.
