5 Ways to Cope With Being A Highly Sensitive Person
Being a highly sensitive person (HSP) means you may experience the world on a deeper level, feeling things more intensely than others. Coping with this heightened sensitivity is about finding strategies to manage and navigate the challenges it brings. Here are five ways to help you cope with your sensitivity in different areas of life.
1. Develop Emotional Boundaries
Highly sensitive people often feel emotions more deeply, which can be exhausting. You may find yourself overwhelmed by the emotional energy of others, or you might be quick to take things personally. This can lead to burnout, being emotionally overwhelmed, or even feelings of inadequacy.
To cope with emotional sensitivity, it is important to set emotional boundaries. This means acknowledging when something is too much for you and taking steps to protect your mental health. Regularly checking in with yourself about your emotions can also help. Ask yourself, "Is this my feeling, or is it something I am picking up from others?" This helps you distinguish between your emotions and the emotions of those around you, giving you the mental space you need to process your feelings.
2. Create Social "Recharge" Time
If you are socially sensitive, you might feel drained after social interactions, even when they are positive. You can be affected by how others act, their energy, or even the dynamics of a group. Social fatigue can be particularly challenging in today’s world, where social events, work functions, and even casual hangouts are common.
To manage social sensitivity, it is vital to plan downtime after social interactions. This might mean leaving a party early or scheduling quiet time after a meeting. By allowing yourself to reset after social events, you can protect your energy and maintain a balance between connection and self-care.
3. Control Your Environment When Possible
For those who are sensory sensitive, things like bright lights, loud noises, or strong smells can trigger a stress response. Everyday environments can feel like sensory overload, leaving you feeling mentally drained or agitated.
When sensory overload strikes, having a strategy to control your environment is key. If you are in a loud setting, try using noise-canceling headphones or earplugs to help reduce the impact of sound. If lights are too bright, wear sunglasses or a hat, or look for a quiet area with softer lighting.
At home, create a sensory-friendly space. This could mean minimizing clutter, choosing calming colors, or using soothing smells like lavender oils. If you are particularly sensitive to certain sounds, consider using white noise or calming music to mask distracting noises.
4. Develop Coping Strategies for Public Settings
Being highly sensitive often means that public settings can quickly become overwhelming. Having a strategy for coping in public places can help you manage these situations. One helpful tactic is practicing mindfulness or deep breathing exercises when you feel overwhelmed. For example, you could focus on taking slow, deep breaths while counting to four in your mind, allowing yourself to center your focus. If the situation continues to overwhelm you, don’t hesitate to leave. Remember, it is okay to prioritize your well-being over social expectations! If you cannot leave, finding a quiet corner to collect your thoughts can also help.
5. Learn About Emotional First Aid
Highly sensitive people often experience emotional highs and lows more intensely, and stress can feel unbearable. Emotional first aid techniques are practical tools to help you manage stress and emotional discomfort in real-time. One example is to practice "thought-stopping" when negative or overwhelming thoughts take over. Whenever you catch yourself spiraling, say "stop" aloud or in your mind. Then, gently redirect your focus by practicing grounding techniques, such as touching something soft or focusing on a specific object in the room.
In conclusion, with the right tools and strategies, it is possible to thrive while being a highly sensitive person. If you are struggling with your sensitivity and want personalized guidance, do not hesitate to reach out about anxiety counseling. Contact my office today to schedule a free consultation to start taking control of your sensitivity!