The Highly Sensitive Person’s Survival Guide

Imagine for a moment that you have a radio, and instead of tuning in to a single stations, all of the stations are playing at once. That’s what life sometimes feels like to a Highly Sensitive Person (HSP) – a designation coined by psychologist Dr. Elaine Aron, which indicates someone whose senses are more attuned than normal to the stimuli around them. The word “empath” is sometimes used to describe highly sensitive people, and other groups, such as those on the autism spectrum.

Aside from sealing themselves in soundproof rooms, or wrapping up in padded clothing, what can they do in a world which sometimes delivers sensory overload? It’s best for the HSP to avoid certain things and situations.

Even a moderate and familiar stimulation, like a day at work, can cause an HSP to need quiet by evening ~ Elaine N. Aron

Caffeine, for example, may be a friend to workaholics, but it is no friend to a sensitive person. As a stimulant, it increases the body’s ‘flight’ mechanism, and may increase unpleasant symptoms, such as increased heart rate and muscle tension. The HSP should instead try non-caffeinated herbal teas, hot water with lemon, and warm milk prior to bedtime.

Some HSPs are particularly prone to overeating, because of stresses. Foods high in salt, fat, or sugar may seem like a temporary fix, but the backlash and side effects can be devastating, as can the long-term weight gain. The HSP should step back and examine the stressors that cause desires to eat unhealthy foods. Meditate. If you are hungry, stock up on wholesome, nourishing treats such as fresh vegetables and fruits.

Large, chaotic crowds, such as malls, public transportation, or sporting events, can ruin an HSP’s state of mind. If they live in urban environments, it’s hard to get around crowds. Think of that radio again, with all its stations playing at once. An HSP is picking up all the energies, good or bad, from the crowd. The HSP needs to learn meditative techniques, to gently rid yourself of negative energies. Develop friendships with a few select people to socialize without feeling lost in a huge crowd.

HSPs usually have strong instincts and listen to their ‘gut’ more than their heart or head. This is also a survival mechanism as old as the human species. But sometimes, that instinct is ignored in favor of something more logical, and usually not in the HSP’s best interest. Time to start paying more attention to the sixth sense. The HSP needs to keep track of when your deep, instinctual reactions kick in – keeping a journal is ideal. Remember that the sixth sense is just as powerful as the others.

Every day brings a choice: to practice stress or to practice peace ~ Joan Borysenko

Another problem for highly sensitives is that they don’t make enough time alone for themselves to recharge, unwind, and get away from all the worldly stimuli. In some cases, the guilt of saying no to a social situation outweighs this basic need. We all need this time, but for HSPs, it is vital. Make recharge time a regular occurrence; schedule it if needed. Find a spot, like a park or natural space, which grounds you and recharges your spirit.

The world and all its sensory overload can be a daunting place for any person, but especially for one who is highly sensitive. It doesn’t have to be. Make time for yourself, because you can’t reach your full spiritual potential without being whole and healthy.