how to help a highly sensitive person

Point being, decisions are hard for us, and not being able to make them causes a lot of frustration. Sometimes HSPs will play conversations over and over again in their heads, thinking how they should have responded. You could also save time to wind down every night and allow your brain to reset for tomorrow. More intense feelings can create stronger recollections. Not sure if youre a highly sensitive person? Kind regards, Privacy Policy, When you learn a new way to think, you can master a new way to be via. Before that, Carl Jung was the first to recognize the importance of sensitivity and believed that it played a more important role than sexuality in an individuals susceptibility to neurosis (Aron, 2004). It discusses the overlaps between sensory processing sensitivity and a range of clinical disorders, including autism, attention deficit disorder, anxiety, depression, and borderline personality disorder. Many of these resources will be especially helpful for HSPs, therapists, and counselors. HSPs, are there any steps I left out? When life affects you more acutely, its understandable that drawing away from people becomes an occasional necessity. HSPs should be encouraged to become experts on their emotions to cultivate emotional regulation. If you answered yes to even one of these questions, this article is for you. HSPs are also more disturbed by ugly or coarse stimuli than less sensitive people and avoid violent action films and news coverage (Aron, 2010). We only recommend products we truly believe in. You can take this simple quiz to find out your primary love language. This can help protect them and others in their social group from unforeseen dangers but can also lead to problematic levels of sensitivity to foods, medicines, pain, noise, and light (Aron & Aron, 1997). Imagine if we viewed HSPs as sensitive instruments, capable of detecting the most subtle intricacies in interaction Ah, what a world it would be! Sometimes these reactions could cause varying social reactions. The well-being of highly sensitive people might be more challenging to maintain with constant emotional and environmental stimuli, but that doesnt mean being an HSP is bad. Intense schedules can overstimulate HSPs. Arons (1996) original definition understood high sensitivity as inborn, genetic, and binomial rather than learned or existing on a spectrum. Deep breathing exercises before leaving home can mitigate this side effect to feel more calm walking into work. Speak softly when standing close to them. Feeling emotions more deeply also requires more time to process them. Research into the trait as a form of neurodiversity is growing alongside specialist coaching, counseling, and therapy interventions that aim to enhance the resilience of HSPs. It makes finding jobs for highly sensitive people much easier and creating a vibrant social life fun. As you read about symptoms and management strategies, youll know how to help an HSP in need. Be clear in your communication, leaving no doubt for misinterpretation. For example, you may avoid violent movies or TV shows, but you may also have deep, close relationships with others. Join the HSP revolution. Just remember to use your indoor voice! Interesting question! What Is a Highly Sensitive Person, and How to Thrive as an HSP? Social dynamics can greatly support or harm a highly sensitive person. This is just part of the package deal, and the HSP in your life will be grateful if youre cool with it. Managing High Sensitivity, Then and Now | Psychology Today Its a recipe for anxiety. Some people go for awhile and do their self care and start feeling better but new stressors come up and they drop their tools and the anxiety motor speeds up. Enhance wellbeing with these free, science-based exercises that draw on the latest insights from positive psychology. Anxiety and stress become amplified in an HSPs brain, so being too busy and lacking control over your schedule might make you feel burned out faster than the average person. Conversely, you can also stop talking for a while and ask them a question, or for their opinion. While you share a cup of tea or watch a movie, your sensitive nature can recharge even while you socialize. Youll instinctively match their most significant interests with fun activities, leading to incredible experiences youll enjoy equally. You can also go over the steps with them and take things one step at a time. While there may be challenges, there are plenty of positives you can focus on. You may need more alone time to destimulate your body and feel more comfortable physically. What Is a Highly Sensitive Person (HSP)? - Cleveland Clinic Sometimes I feel comfortable enough to call and make an appointment if I have to, but if my fianc can do it, it really takes the pressure off. How to Deal with Sensory Overload as a Sensitive Person - Greater Good This allows HSPs to reflect on a lifetime of special moments outside traditional remembrances like vacations or lifetime achievements. In social situations, an introvert may be bothered by social stimuli like making small talk or being part of a large group, but for an HSP, the bright lights and loud music can also affect how they feel and act. They may prioritize their mental health more, 3. Even if you know what to talk about, introverts can feel uncomfortable in social settings. They may be particularly empathetic but also more prone to overstimulation.. Because our brains are built to process social cues and we easily read peoples emotions, were sort of like a walking lie detector. This book describes how Elaine Aron, herself a highly sensitive person, identified the trait during her work as a psychology researcher and psychotherapist. You could suggest continuing the conversation outside, in the hallway, or in the next room. How you can help: While you cant do much if someone has a habit of overthinking, what you can do is try to communicate better. Judy Dyer is an empath who provides psychological and spiritual guidance to other empaths and HSPs. Key points Highly sensitive people comprise 15 to 20 percent of the population, according to research. Sensitives aren't chronic complainers! Pro Tip: Working from home also means adjusting your schedule. One person may be head over heels if you give them flowers or a book (gifts), while another person may be unimpressed but would really appreciate some help around the house (acts of service). HSPs can pick up on the needs of others, which can be a good thing because you want somebody whos empathetic, says Dr. Childs. Often, just taking five minutes to practice deep breathing or sit in nature will be helpful (Aron, 2010). They can include the following (Aron, 2010): Take a look at this video by Psych2Go for a summary of common problems faced by HSPs. There is some risk of children with sensory processing sensitivity that leads to overarousal being misdiagnosed with Aspergers syndrome or high-functioning ASD. It may seem awkward to tell someone youre overwhelmed when they arent an HSP, but that could inspire them to help. Stop feeling held back and start to feel confident you can handle anything. Lauren Stewart is the creator of Find Your Magic as a Highly Sensitive Person, a website to help highly sensitive people learn to deal with challenges, embrace their sensitivities, and feel less alone. If we HSPs have a problem, we all agree it is overstimulation. (2012). For example: And if youre not an HSP but want some guidance on how to interact and understand someone with HSP, Dr. Childs suggests the following. Pro Tip: An anti-inflammatory diet can ease the physical effects of HSP-related anxiety. 1 Some refer to this as having sensory processing sensitivity, or SPS for short. Adopting a meditation practice can be very useful for managing overarousal. Theyre for short-term processing and survival, but HSPs may deal with these hormones continually. Feel stressed when they have a lot to accomplish in a short amount of time. SPS can also be misdiagnosed as attention deficit-hyperactivity disorder but differs because HSPs can concentrate for long periods when working in a quiet environment (Reijnders-Mies, 2021). They likely know themselves and can give you an idea of what they need and how you can support them! Aron, E., Aron, A., & Jagiellowicz, J. The average person may only think about their mental health when life is most challenging. Autism spectrum disorder (ASD) can be another condition that people confuse with HSP. How you can help: Help HSPs make a decision by limiting the number of choices you give them. And that used to mean that my fianc didn't know how to help me. Did you know there is a trait characterized by sensory processing sensitivity (SPS), which identifies a highly sensitive person/personality (HSP)? One email, every Friday. They might have a preference, but generally, they roll with it. 9 Signs You're A Highly Sensitive Person - mindbodygreen Being more empathetic is one of the hidden powers of highly sensitive people, but it also requires space to rest the body. HSPs should learn to trust themselves and their intuition (subconscious knowledge from subtle cues). Need to Calm Your Sensitive Nervous System? However, processing also requires emotional expression. There's a new book for you, it's called 'Sensitive: The Hidden Power of the Highly Sensitive Person in a Loud, Fast, Too-Much World'. Many highly sensitive people, myself included, absolutely hate conflict or criticizing others and shut down at the thought. So, Ive had conversations with my fianc about what to do when I get in that state. When youre deeply sensitive to certain physical, emotional or social situations. Too much noise is really painful for them. Being "Highly Sensitive" Is a Real Trait. Here's What It Feels Li 1 Recognize that your normal is not her normal You do many things automatically that your HSP either can't do or can only do with enormous effort. Often the more extroverted type may have learned to dissociate from their need to rest and withdraw, while others may mask it with substance abuse that dulls the senses (Dyer, 2018). A highly sensitive person is more aware of social stimuli, such as other people's voices and facial expressions. In my quest to overcome those struggles, I needed and received a lot of help. Some might have incredible social skills like being very in tune with others while also struggling with some unique social challenges. Highly sensitive people are different our sensitive nervous systems are greatly affected by these things. If youre reading this right now to better understand and care for an HSP in your life, believe me, it means the world to them. Pushing myself, too hard, too long, too often based on striving for work deadlines set by others, combined with my own high standards of conscientiousness and perfection added to the situation. A highly sensitive person (HSP) has increased sensitivity3https://www.tandfonline.com/doi/abs/10.1080/00223891.2022.2047988 in their central nervous system when emotional, physical, or social stimuli occur. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), Click to share on Tumblr (Opens in new window), Click to share on WhatsApp (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on LinkedIn (Opens in new window), always felt so different and misunderstood, absolutely hate conflict or criticizing others, 21 Signs That Youre a Highly Sensitive Person, This Is the Difference Between a Highly Sensitive Brain and a Typical Brain, Why Travel Is Hard for HSPs (and How to Enjoy It More), Find Your Magic as a Highly Sensitive Person, My Journey as a Highly Sensitive Person with Anxiety: How I Went from Emotional Mess to Confident Woman and You Can Too, How Being a Highly Sensitive Person Affects Your Body Physically, 11 Little Things That Overwhelm Highly Sensitive People, The 7 Best Careers for a Highly Sensitive Person, 21 Signs You're a Highly Sensitive Person, 14 Things Highly Sensitive People Absolutely Need to Be Happy, Do You Cry Easily? Acevedo, B. P., Jagiellowicz, J., Aron, E., Marhenke, R., Aron, A., (2017). It can be as simple as backing them up (Yeah, it really is pretty loud in here, can you just turn it down a little?) or being the first one to say something (Pardon me, but its pretty cold in here. A highly sensitive person will likely struggle to understand themselves if theyve never heard of HSPs. Avoiding TV shows or movies that are violent. However, HSPs could be more prone to burnout due to the chronic stress caused by overstimulation combined with perfectionism, conscientiousness, and over-empathizing with the suffering of others. It is easy for them to feel emotionally flooded. And something seemingly trivial, like making a rude comment or crude joke, may illicit an emotional reaction, which less-sensitive people may consider to be dramatic. However, remember: Everyone is valid to have their feelings. I am a highly sensitive person (HSP), and I did not enjoy school. But overall, identifying as an HSP shouldnt be considered a bad thing. If youre looking for more science-based ways to help others overcome adversity, check out this collection of 17 validated resilience and coping exercises. When youre a highly sensitive person, you think a lot youre not quick to action, Dr. Childs explains. And if it is a big change, reassure them that youll be there to help them navigate the change, every step of the way. This book is aimed at clinicians working in a therapeutic capacity, as Dr. Arons (2010) research has found that HSPs make up the majority of psychotherapy clients. Read about highly sensitive people and their tendencies, Journal about your daily experiences to pinpoint your most common side effects, Try helpful strategies like deep breathing, avoiding caffeine, or going to therapy. HSPs may reflect a lot on interactions they recently had with people. To get you started, you can download our three mindfulness exercises for free. Due to all the overstimulation they experience, sometimes they need alone time to recharge vs. being on the go too much. For example, we HSPs can spend an hour deciding what to watch on Netflix and then give up, frustrated with all the options. Even positive change may result in high levels of excitement and anxiety simultaneously due to the overstimulation caused by new experiences. In other words, you are either born with it or you are not. If youre a highly sensitive person, there are strategies you can use to help with anxiety and feeling overwhelmed in certain situations. A highly sensitive person (HSP) is a neurodivergent individual who is thought to have an increased or deeper central nervous system sensitivity to physical, emotional, or social stimuli. What Is a Highly Sensitive Person? And its something that not everyone understands. HSPs should pay attention to bodily discomforts such as hunger and pain and their effect on their functioning. Reassure them that its not going to have a big effect on their daily life. This is a useful self-help resource for HSPs who struggle with relationships of all kinds. Highly sensitive individuals need space to rest so their nervous system can relax after being in a stimulating environment or situation. How to Relieve Stress When You're a Highly Sensitive Person One email, every Friday. Finding the beauty in almost anything, whether its art or something in nature. When it comes to how they think and feel, HSPs tend to think through situations and reflect on their lives. This article contains affiliate links. If youre a highly sensitive person, you have a heightened awareness of the stimuli around you, which can be good or bad. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), Click to share on Tumblr (Opens in new window), Click to share on WhatsApp (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on LinkedIn (Opens in new window), Highly sensitive people are very uncomfortable in conflict situations, sometimes they need alone time to recharge, It is easy for them to feel emotionally flooded., Why Change Can Be So Hard for HSPs (And What to Do About It), This Is How It Feels to Be Emotionally Flooded, Why Highly Sensitive People Tend to Be People-Pleasers and How to Stop, How Being a Highly Sensitive Person Affects Your Body Physically, 11 Little Things That Overwhelm Highly Sensitive People, The 7 Best Careers for a Highly Sensitive Person, 21 Signs You're a Highly Sensitive Person, 14 Things Highly Sensitive People Absolutely Need to Be Happy, Do You Cry Easily? But experiencing high sensitivity isnt a sign of ASD. Having time to relax before bed helps prepare your mind and body for sleep. (2006). How you can help: Dont force HSPs into uncomfortable situations, even if you mean well. HSPs tend to have a rich inner life, being more self-aware, creative, and insightful than less sensitive people. They could also prefer working independently or ruminating deeply on their thoughts. Advertising on our site helps support our mission. Being highly sensitive is a package deal. Even constructive criticism might cause sadness, frustration, or self-hatred for someone who experiences emotions intensely. And thats OK. While those presenting with SPS in therapy may have suffered due to a lack of awareness of their trait, research shows that HSPs also benefit more from psychological support and therapy than their non-sensitive counterparts (Aron, 2010). HSPs may feel anxiety in various situations, even if its something they want to do. HSPs vulnerability to overstimulation can lead to a tendency to withdraw in new or tense situations. Let me know in the comments. This brings us to the next section on HSP and psychopathology.
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