How Sensitive of a Person Are You?
We’ve all cried at a sad song or thought strangers were talking about us, but sensitive people feel those emotions tenfold. Often referred to as HSPs (highly sensitive persons), these individuals might feel more stressed or overwhelmed during the day without any comfort. Let’s change that—here are some common symptoms and coping strategies to make your day a little easier.
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1. You Take Things Personally
Sensitive people often have a hard time distinguishing between gentle criticism and personal attacks. They may feel like laughter is directed at them. They might think someone’s talking about them when they aren’t. Their overthinking usually leads to assumptions that make them feel even worse about themselves.
2. You Struggle With Criticism
Constructive criticism? Unfortunately not. Sensitive people take criticism to heart—they may feel personally critiqued or use any comments as fodder for why they’re not “good enough.” This negativity occurs even if advice is given kindly or constructively.
3. You Tend to Overthink Things
Sensitive minds are often in overdrive. Whether it’s trying to find hidden meaning in everyday conversations or overthinking a mistake they made, sensitive people hang on to the little things far longer than most.
4. You’re Often Overwhelmed
With so much on your mind, it’s natural to feel overwhelmed—and sensitive people usually are. They get stressed more often, can feel deeper emotions, and may feel overwhelmed in certain social situations. Sometimes it’s easier for them to steer clear of plans or avoid multitasking.
5. You Cry a Lot
Sensitivity and heightened emotions go hand-in-hand. Crying happens for a lot of reasons, happy or sad, and highly sensitive people will shed a tear more than others.
6. You’re Down on Yourself
While we all get down on ourselves now and again, sensitive people live in a constant state of negativity. From finding “hidden” meaning in criticism to constant social comparisons, these minds often find any excuse to keep themselves down.
7. You’re Preoccupied With Others’ Opinions
Social comparisons, taking things personally, heightened emotions, negative self-talk—it’s easy to see why sensitive people are so overwhelmed. Toss other people’s opinions into that mix and it only worsens the stress.
8. You Have a Lot of Empathy
Sometimes highly sensitive people are confused with empaths, but they’re not always interchangeable. Sensitive people feel strong emotions from external factors, such as loud noises or a sad song. Empaths, on the other hand, usually pick up on other people’s emotions.
9. You Fear Rejection
It doesn’t matter if it’s a big or small event—sensitive people often fear rejection. This is especially true in romantic relationships, which can lead to further self-negativity or comparisons.
10. You Don’t Like Change
In a world of emotions and overthinking, change only adds to the stress. Interestingly enough, even good changes can disrupt a sensitive person’s routine, so something positive like a promotion can also cause more stress.
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Now that we’ve gone through some common symptoms of sensitivity, let’s dive into some helpful strategies to better our emotions.
1. Educate Yourself About Sensitivity
One of the best things you can do is understand heightened sensitivity. Recognizing your symptoms and triggers can make it easier to nail down the right coping mechanisms. It’s also good to understand your condition so you don’t confuse it with something else.
2. Treat Your Nervous System
Our nervous system likes to react before we do—that’s why it’s important to treat it kindly. Meditation, deep breathing, and creative outlets like journaling all put you in touch with your nervous system and can help lower stress.
3. Get Enough Sleep
You’ve heard it before but we’ll say it again: get enough sleep! While it’s easier said than done with a motor in your mind, try practicing relaxation techniques before bed. Opt for power naps during the day to recharge. You should also avoid oversleeping as that may worsen grogginess throughout the day.
4. Have a Quiet Corner for Retreat
Though having a quiet corner isn’t always possible at work, it’s good to invest in personal space wherever you can. Whether it’s in the home or recharging in the office bathroom, having a quiet moment can reset your batteries.
5. Limit Your Caffeine
We may love that morning cup of coffee, but giving up caffeine could help with sensitivity. Without that added buzz during the day, you might feel calmer and more collected. Try it and see if it works for you!
6. Get Out in Nature
Nothing cleanses the pallet quite like nature. Simple walks in the park, a delicious picnic, or even enjoying a good sunset put you in touch with nature and calm your mind. You can also bring your journal outside or practice deep breathing in the fresh air.
7. Indulge in Self-Care
Self-care is more than just bubble baths and a good face mask—it’s about taking care of yourself. Nature walks and healthy meals are just as important as for your mental health, so make sure you treat yourself properly!
8. Know Your Triggers
It’s not always easy to avoid triggers, but that doesn’t make identifying them any less important. By recognizing triggers, you can better sidestep them or develop appropriate coping strategies.
9. Practice Self-Love
Negative self-talk doesn’t do you any good, so it’s time to reframe the narrative. Affirmations that highlight patience and understanding help you pivot from all those unkind words. It’s also important to avoid people who expect too much from you or make you feel worse about yourself.
10. Go to Therapy
Living with high sensitivity is no easy feat, so don’t feel like you have to do it alone. Professional therapists help you navigate emotions, teach healthy coping strategies, and provide you with tools for success.
