Highly Sensitive Person Survival Guide

Apr 06, 2020  If you or someone you know has high sensitivity, you know how important it is to have a safe space to retreat to after a stressful activity. That’s why we’ve created a highly sensitive person’s survival guide to creating a home environment that acts as a restful sanctuary.

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If you're a highly sensitive person (HSP), you're in good company. HSP's make up some 20 percent of the population, individuals like you who both enjoy and wrestle with a finely tuned nervous system. You often sense things that others ignore such as strong smells, bright lights, and the crush of crowds. Even the presence of strangers in your immediate vicinity can cause you con..

If you're a highly sensitive person (HSP), you're in good company. HSP's make up some 20 percent of the population, individuals like you who both enjoy and wrestle with a finely tuned nervous system. You often sense things that others ignore such as strong smells, bright lights, and the crush of crowds. Even the presence of strangers in your immediate vicinity can cause you considerable distraction. You already know that this condition can be a gift, but, until you learn to master your sensitive nervous system, you might be operating in a constant state of overstimulation. As an HSP, the most important thing you can learn is how to manage your increased sensitivity to both physical and emotional stimulation. This accessible, practical guide contains strategies to help you master this critical skill. Build your coping skills by exploring the books engaging exercises. Then, keep the book by your side, a constant companion as you make your way through your vibrant and highly stimulating world.Find out what it means to be a highly sensitive personTake the self-examination quiz and find out whether you are highly sensitiveLearn coping techniques indispensable to IHP'sDiscover how to manage distractions like noise and time pressure at home and at workReduce sensory-provoked tension with meditation and deep relaxation techniquesNavigate the challenges of interacting with others in social and intimate relationships

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When I completed Elaine Aron’s Highly Sensitive Person Self-Test, I checked 24 statements. Out of 27.

I checked everything from being bothered by bright lights and loud noises to getting startled easily to trying to avoid mistakes to not watching violent movies or TV shows.

Maybe you can relate.

While there are many differences among highly sensitive people (HSPs), we have one thing in common: HSPs have a sensitive nervous system that makes it harder to filter out stimuli and easier to get overwhelmed by our environment.

For instance, the sound of sirens and other loud noises might reverberate like nails on a chalkboard through your head. (They do in mine.) Crowds might make you especially uncomfortable, while strong smells make you feel sick.

Being highly sensitive isn’t a disorder, aliment or flaw; it’s simply an innate trait, according to Ted Zeff, PhD, author of three books on HSPs, including The Highly Sensitive Person’s Survival Guide and The Strong, Sensitive Boy.

Unfortunately, because we’re not like most people, HSPs tend to worry that something is wrong with them. (According to HSP pioneer Elaine Aron’s research, about 20 percent of the population is an HSP.) As an HSP himself, as a boy, Zeff recalled feeling shame for his sensitivity in a society that associates masculinity with being aggressive, tough and stoic.

Today, the idea of masculinity has largely remained the same in our culture with a few added pressures on both genders. Our world is a fast-paced one, filled with even bigger crowds, louder noises and shorter deadlines. Even the pressure to constantly stay plugged in with social media, email and texting can be tough on someone who requires regular peace and quiet.

But there are ways you can effectively cope. Below, Zeff shares his tips on how highly sensitive people can traverse today’s overstimulated world.

1. Set a bedtime and morning routine.

For at least an hour or two before bedtime, shut down all electronic equipment and engage in calming activities, such as reading an uplifting book, Zeff said. Keep the morning calm, too. Spend 30 minutes centering yourself by practicing yoga or meditation, he said. You also might journal or read, he said.

2. Identify your triggers.

Again, all HSPs are different, so it’s important to determine what stimuli trigger your discomfort. For instance, Zeff’s friend, an architect and fellow HSP, didn’t mind the deafening noise during his home remodel. (He could tell the workers to stop any time.) Similarly, one person might pass on violent movies, while another lives for them.

3. Plan ahead.

If you’re sensitive to loud noises and crowds, avoid seeing new movies on a Saturday night or eating out at peak times, Zeff said. Instead, see an early showing or go on a weekday, and have an early dinner when restaurants tend to be less busy, he said.

4. Adobe indesign cs6 download. Work around triggers.

Planning ahead doesn’t mean avoiding the activities you love. For instance, Zeff loves to travel. But traveling is one of the noisiest, people-packed things you can do. To tune out triggering noises, Zeff brings his iPod with calming music, earplugs and construction-style earmuffs. He also books hotel rooms on the top floor, at the rear, which tend to be quieter. When he’s staying with family, he brings a white noise machine. If noise also bothers you, consider noise-canceling headphones or CDs with soothing sounds.

5. Investigate current stressors and solutions.

If you’re in a super stressful job, consider why you’re staying, and be open to all options, Zeff said. One of his clients, a chef, worked in an upscale restaurant in San Francisco. The stress got so bad that he developed ulcers and digestive problems and had trouble sleeping. Because he was living in such a pricey place, he believed that he had to make this much money. He and Zeff discussed moving to a calmer, more affordable area. Months after, he got a job two hours away from San Francisco, and his rent was half the price. And even better, his health problems went away.

6. Remember your gifts.

Treat them greatly, and they will show themselves to be great.' - David Brent. The Office tells a story of a few people working in a British office working hard to not lose their jobs. Trust people and they'll be true to you. This hilarious comedy won a Golden Globe award for best comedy series. The office season 2 free episodes.

Even though being highly sensitive isn’t a flaw, you still might feel bad that you’re easily bothered by things that others aren’t. There have been many times that I wished I enjoyed roller-coasters like everyone else (as if riding roller-coasters somehow makes you brave), didn’t freak out when I heard a loud bang or wasn’t so sensitive to others’ critical comments. Many times I’ve felt embarrassed or weak or strange.

But HSPs also tend to have many positive qualities, including being creative, conscientious, loyal and deeply appreciative of the arts, Zeff said. (Douglas Eby, a Psych Central blogger, shares five gifts of being highly sensitive.)

7. Take mini retreats.

Zeff stressed the importance of downtime. He suggested getting away at least once a month and relaxing several days a week. Enjoy nature (if you live in an urban area, visit a park) or get a massage, he said. Add calm into your week with activities like aromatherapy, he added.

8. Engage in gentle exercise.

Zeff recommended hatha yoga, tai chi and walking. If you like exercising at the gym, pick a facility that’s not so noisy or wear a headset, he said. It’s also better to exercise before 6 p.m. or 7 p.m., because it takes a few hours for your nervous system to calm down, he said.

9. Speak up.

Non-HSPs simply don’t notice loud noises or strong smells or other stimuli that might be bothering you, so speak up. For instance, say your co-worker talks loudly on the phone. If you think they’ll be open to adjusting their behavior, first build a rapport with them, Zeff said. Then explain that while they’re not doing anything wrong, you have a trait that makes it tougher to tune out stimuli (which about 20 percent of people have), he said. You don’t want to interfere with their lifestyle, but maybe they could speak more softly or when you’re on break, he said.

HSPs also tend to get more upset over hurtful comments, Zeff said. “If someone [has] an abrasive personality, speak up.” But remember to be polite. “Don’t become an insensitive sensitive person demanding everyone…shut up.”

10. If seeing a therapist, see someone who knows about HSPs.

Interview three therapists and ask if they’ve read books about HSPs (such as Elaine Aron’s Psychotherapy and the Highly Sensitive Person: Improving Outcomes for That Minority of People Who Are the Majority of Clients or Zeff’s books) or are at least familiar with the concept and willing to learn, he said.