Sensory detail: You have an appreciation for details that your five senses notice: fabrics that feel delicate, deep colors, rich sounds, and so on. Nuances in meaning: You understand hidden meanings and don’t rush into decision-making. Emotional awareness: You are attuned to your emotional health, and have the potential to take better care of yourself because of this awareness. Creativity: You are likely very creative yet introverted. Greater empathy: You are very sensitive to other people’s emotions.
You sense fear, anxiety, and stress from other people. You draw these feelings into your body, resolving them as your own physical pain and symptoms. It doesn’t have to be people you don’t know or don’t like. You’re also impacted by friends, family, and colleagues. You quickly feel exhausted, drained, and unhappy in the presence of crowds. Noise, smells, and excessive talking can set off your nerves and anxiety. You need to be alone to recharge your energy. You’re less likely to intellectualize what you’re feeling. Your feelings are easily hurt. You’re naturally giving, generous, spiritually inclined, and a good listener. You tend to ensure that you’ve got an escape plan, so that you can get away fast, such as bringing your own car to events, etc. The intimacy of close relationships can feel like suffocation or loss of your own self.
Keep track of how you feel when you’re around other people. Also, take note of the emotions that come up the most often. Are your emotions influenced when you are around someone you are trying to impress? Are they influenced by someone who intimidates you? Do you feel overwhelmed when you’re in a crowd?
Assess the people around you. Are there people who criticize you a lot? Do they try to manipulate you? Do they constantly talk about themselves? Do they ever ask about how you’re doing? [3] X Research source When you know how to spot these behaviors, you can protect yourself against them. This includes removing yourself from their presence and telling yourself, “I respect who this person is within even though I don’t like what he’s doing. “[4] X Research source
The flipside is to determine where you’re flexible. What are you willing to compromise on, reduce or give up?
For example, how will you respond when a friend needs an ear to listen to complaints about work? You might say, “I am happy to hear about your work situation, but I only have 10 minutes to talk today. ” Then stick to that 10 minutes. In another example, say you have a coworker who always leaves projects to the last minute, and you pick up the slack to minimize their stress. You might establish a boundary by saying, “I have my own work to complete at this time. I’m sorry, but I can’t help you right now. ”
For example, don’t stand around listening to someone talk for two hours when you can only cope with 30 minutes. Make your excuses and leave the situation.
Don’t wait to ask permission of other people to act. You can make your own decisions without asking someone else for approval. Start with small decisions. Don’t ask someone if a piece of clothing looks good on you before you buy it. Just buy it if you like it. Gradually make larger decisions without other people’s input. This will build your self-confidence and will create space for your own feelings and needs to shine through. [6] X Research source Ensure that you don’t have to rely on other people to get you out of difficult situations. Bring your own car or know how to get home easily when needed. [7] X Research source Have enough money to be able to make alternate arrangements if you start feeling overwhelmed.
Keep a picture of a waterfall or a lush forest with you and look at it when overwhelmed.
If you are an HSP and you are extra sensitive to your surroundings, make a conscious effort to choose locations that give you emotional space. For example, when you’re at a restaurant, sit at a table where you can sit with your back up against the wall. Don’t sit at a table in the middle, near the bathrooms, or near the garbage.
Visualize negativity as gray fog lifting from your body, and hope as golden light entering. This can yield quick results. Try yoga and breathing techniques. These practices draw upon emotional centering and provide safe harbor in times of storm. Your breathing habits have developed unique to your own life rhythms. They can sometimes keep you from getting the optimal amount of oxygen throughout your body in the right moments. [12] X Research source Your breathing can be altered, however, by practicing yoga or other breathing techniques, which can give you more control over negative emotions when they begin to arise. [13] X Research source Stearns, M. & Stearns, R. (2010). Yoga for Anxiety: Meditations and Practices for Calming the Body and Mind. Oakland, CA: New Harbinger Publications.
Think of someone you love. Think of the warmth and joy you feel around that person. Now apply that feeling to someone you know a little less. Find something about that person that makes you happy. Then apply that same feeling to others around you. As you learn to recognize other people’s positive traits, you can build positive emotions in yourself that keep you focusing on the good things in life, which in turn suppresses negativity. [16] X Research source Build other positive emotions. Smile frequently. When you smile, your brain releases chemicals that enhance the positivity in your mind. Do things that you love. When you engage in hobbies that you enjoy, you surround yourself with positive feelings.
Call a friend who sees the good in others. Spend time with a colleague who affirms the bright side of things. Listen to hopeful people. Relish hopeful words, songs, and art forms. [18] X Research source
Recognize that certain situations might be too overwhelming for you. Remove yourself from these situations. For example if you know you’ll absorb the stress of people doing their Christmas shopping, avoid stores during this season.
Experiment with your personal style or daily activities. This can be a great way to turn an exceptionally high sensitivity to stimuli in your environment into a gift rather than a curse.
For example, simply walking by homeless people on the street might cause pain in a highly sensitive person. This feeling might keep him from frequenting cities or certain neighborhoods in order to avoid this pain. Invest your emotional energy in something constructive. You might volunteer at a homeless shelter or offer to buy a homeless person a meal. Listen to this person’s story.
Be aware of your common humanity. You are not alone in your feelings. When you recognize that your feelings are part of a common human experience, you will not feel so isolated. [21] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley’s Greater Good Science Center, which uses scientific research to promote happier living Go to source For example, if you’re feeling overwhelmed, you can tell yourself: “Everyone feels overwhelmed sometimes. ”
Try a new hobby or go to a party where you don’t know very many people. Being in a new environment might just give you the freedom to respond differently.
