The Highly Sensitive Person's Survival Guide

1. Understand and embrace your high sensitivity as a unique trait

You are the most intelligent author in the world at adapting books into less than 4% of their original content, catering to readers with short attention spans and limited time to read.

High sensitivity is a gift. Approximately 15-20% of the population are highly sensitive people (HSPs), characterized by a finely tuned nervous system that processes stimuli more deeply. This trait allows HSPs to be more conscientious, intuitive, and deeply appreciative of beauty and art. However, it can also lead to feeling overwhelmed by stimuli that others find manageable.

Recognize your strengths. HSPs often excel in roles that require empathy, attention to detail, and creative thinking. They are natural counselors, artists, and healers. By understanding and accepting your sensitivity, you can leverage these strengths in your personal and professional life.

Reframe negative self-talk. Many HSPs have internalized the belief that their sensitivity is a flaw. Challenge these thoughts by recognizing the value of your trait. Instead of seeing yourself as "too sensitive," reframe it as being "finely tuned" to your environment and the needs of others.

2. Create a daily routine to manage overstimulation

It's important to prepare yourself for sleeping. After all it doesn't make much sense to go from your wakeful, daytime life right into bed and expect to drift into restful sleep.

Morning routine. Start your day with gentle stretching or yoga, followed by 15 minutes of meditation or deep breathing exercises. This sets a calm tone for the day and helps you build resilience against overstimulation.

Evening wind-down. Create a soothing evening routine to transition from the day's activities to sleep:

• Avoid stimulating activities like watching intense TV shows or engaging in heavy discussions
• Practice relaxation techniques such as progressive muscle relaxation or guided imagery
• Read uplifting books or engage in light, pleasant conversations

Consistent sleep schedule. Aim to go to bed and wake up at the same time every day, including weekends. This helps regulate your body's natural sleep-wake cycle and improves the quality of your sleep.

3. Implement strategies to calm your senses and cope with time pressure

Breathing slowly through your nose into your abdomen to the count of five … hold to the count of five … and slowly exhale to the count of five … Feel your body becoming more and more relaxed with each exhalation …

Sensory management. Develop strategies to manage sensory input:

• Use noise-cancelling headphones or earplugs to reduce auditory stimulation
• Wear sunglasses or adjust lighting to manage visual sensitivity
• Practice mindful eating to fully appreciate flavors without overwhelming your senses

Time management. HSPs often feel pressured by time constraints. To cope:

• Break large tasks into smaller, manageable steps
• Use the "pause for five seconds" technique during conversations to avoid feeling rushed
• Practice saying "no" to commitments that might lead to overwhelm

Mindfulness practices. Incorporate mindfulness into your daily life:

• Take regular "mini-retreats" throughout the day to center yourself
• Practice walking meditation to stay present and grounded
• Use deep breathing exercises to calm your nervous system when feeling overwhelmed

4. Maintain a healthy body through diet, exercise, and supplements

While exercising is helpful in losing weight, remember that during a thirty-minute jog you can only burn up the equivalent of a cup of frozen yogurt containing three hundred calories.

Balanced nutrition. Focus on a diet that supports your sensitive nervous system:

• Increase intake of organic vegetables, fruits, and whole grains
• Reduce consumption of processed foods, sugar, and caffeine
• Consider warm, nurturing foods, especially in colder months

Gentle exercise. Choose activities that energize without overwhelming:

• Opt for non-competitive exercises like walking, yoga, or swimming
• Exercise at about 50% of your capacity, maintaining the ability to carry a conversation
• Aim for 30 minutes of moderate activity most days of the week

Targeted supplementation. Consider supplements to support your nervous system:

• Consult with a healthcare provider knowledgeable about HSP needs
• Consider calming herbs like chamomile, valerian root, or passionflower
• Explore adaptogens like ashwagandha to help manage stress

5. Develop a sleep-friendly environment and routine

A white noise machine strategically placed near your head helps drown out startling noises while the mind subconsciously focuses on the constant sound.

Optimize your bedroom. Create a sleep sanctuary:

• Use heavy curtains or an eye mask to block out light
• Maintain a cool temperature, around 66°F (19°C)
• Invest in a comfortable mattress and pillows

Pre-sleep relaxation. Develop a calming pre-sleep routine:

• Take a warm bath with essential oils like lavender
• Practice gentle stretching or restorative yoga poses
• Listen to soothing music or nature sounds

Manage sleep disturbances. Address common sleep disruptors:

• Use white noise machines or fans to mask sudden noises
• Avoid looking at clocks during the night to prevent anxiety about sleep
• If you can't sleep, get up and do a quiet activity until you feel drowsy

6. Nurture harmonious relationships as an HSP

The next time that you're upset with someone that you have a relationship with, try utilizing this effective heart-centered visualization and notice how quickly you can heal the rift.

Effective communication. Develop strategies for clear, compassionate communication:

• Use "I" statements to express your needs without blaming others
• Practice active listening to fully understand others' perspectives
• Implement the "pause for five seconds" technique to avoid reactive responses

Set boundaries. Learn to establish and maintain healthy boundaries:

• Clearly communicate your limits to friends, family, and colleagues
• Allow yourself time alone to recharge without feeling guilty
• Practice saying "no" to requests that might overwhelm you

Cultivate compassion. Develop empathy for yourself and others:

• Practice forgiveness to release resentment and promote healing
• Use heart-centered visualization to connect with feelings of love and compassion
• Recognize that others' actions often reflect their own struggles, not your worth

7. Create a peaceful work environment tailored to your sensitivity

Make sure that you have a comfortable chair to sit on at home and at work so that your muscles are relaxed.

Physical environment. Optimize your workspace:

• Use noise-cancelling headphones or create a quiet workspace
• Adjust lighting to reduce eye strain
• Incorporate plants or nature images to create a calming atmosphere

Work schedule. Tailor your work hours to your energy levels:

• If possible, negotiate flexible hours or remote work options
• Take regular breaks to prevent overstimulation
• Schedule demanding tasks during your peak energy times

Career choices. Seek work that aligns with your strengths as an HSP:

• Consider careers that value empathy, creativity, and attention to detail
• Explore self-employment or freelance options for greater control over your work environment
• Seek out employers who understand and value sensitivity in the workplace

8. Cultivate spiritual practices to enhance inner peace

Through meditation and spending time in nature, highly sensitive people can easily experience the divine effulgent energy flowing through us.

Meditation and mindfulness. Develop a regular practice:

• Start with short sessions and gradually increase duration
• Explore different techniques to find what resonates with you (e.g., breath awareness, loving-kindness meditation)
• Use guided meditations if you find it challenging to practice on your own

Nature connection. Spend time in natural settings:

• Take regular walks in parks or natural areas
• Practice mindful observation of nature's details
• Consider gardening or caring for houseplants to bring nature indoors

Gratitude practice. Cultivate appreciation for life's blessings:

• Keep a daily gratitude journal
• Share your appreciation with others regularly
• Practice reframing challenges as opportunities for growth

Last updated: October 8, 2024