I’ve made numerous lifestyle shifts to reframe and empower these gifts.
Amid a three-year journey of deep inner work, I discovered highly-sensitive people (HSP). A yoga teacher I love wrote a blog about high sensitivity (HS) linking to Dr. Elaine Aron’s work, and I got curious.
I felt a massive reframing as the last few decades began to make more sense. I took copious notes reading through “The Highly-Sensitive Person” book by Aron and talk about HS regularly.
Mostly I carry myself as someone who is gifted and valuable rather than believing I’m “too sensitive” or “too high-maintenance.” I feel more grateful as I realize how I bring additional value to any situation and how other HSPs experience and work with it.
Many HSPs also view themselves as “empaths.” As I immerse in Dr. Judith Orloff’s “Empaths Survival Guide” text, I find more uplifting framing and gifts.
Orloff shares the need to “move towards the light,” keeping ourselves open and compassionate. Caring for our sensitivity isn’t “nice to have”; it’s about survival and ending patterns of abuse.
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The more I’ve listened to my emotions and tuned in rather than numbing, I sense imbalances in my nervous system faster. Feeling safe in my whole body has taken years. So I encourage others to heal at their own pace and be gentle with the journey.
“Noticing so much, feeling so much, and thinking about everything so much naturally means that they [HSPs] also get more easily overwhelmed. So they need more downtime,” writes Aron.
Aron helped me feel more aware of stimulation levels, realizing many factors may impact my mood. Since overstimulation and anxiety or fear have similar physical symptoms, getting specific about what’s happening makes a big difference in many life experiences.
In overwhelming situations, you always have numerous options, i.e., take a walk, focus on breathing, make adjustments, connect with a higher power, or bring in objective awareness. Orloff mentioned catching overwhelm faster makes calming down simpler.
I’ve made many lifestyle adjustments, and I recommend seeing what works for you.
1. Taking sleep more seriously:
HSPs have finely tuned nervous systems. We need adequate high-quality sleep and routine more than others. I sense a clear difference in six or seven hours versus eight hours of sleep, which motivates me to use firm boundaries around my bedtime and evening routines.
2. Reducing caffeine:
I spent about a decade drinking one to three cups of coffee daily. I seriously explored quitting a few times, even reading a book and taking a course on it. Then last year, I found research on the parasympathetic nervous system and caffeine’s impact on anxiety. Now, I drink one cup of black tea and feel more grounded energy.
3. Decreasing sugar:
Orloff describes food as “stabilizing” or “destabilizing.” Though we each have unique needs, sugar and processed foods tend to be destabilizing. As I pay attention to the differences in my body after eating different foods, I feel inspired to make supportive choices.
4. Calming rituals:
Relaxing my nervous system has become a daily priority. Yin and restorative yoga classes are weekly staples for me. My morning meditation, movement, and journaling rituals feel more valuable. I also feel less guilty about taking so much time for myself; HSPs need more time to wind down than most people. Rituals are grounding.
5. Checking in often:
I tune in to how I feel throughout the day. I take breathing breaks that help me make more intuitive choices. I’ve been catching when I start feeling overwhelmed faster and exploring options. Things like healthy snacks, bathroom breaks, or a location change can have a vital impact.
6. Embracing low tech use:
Though I’ve practiced digital minimalism for many years and quit social media over a year ago, I still felt guilty for not responding to texts fast enough sometimes. Mostly, I’ve stopped expecting myself to keep up with others’ pace. My compassion capacity grows when I start with self-compassion.
7. Strengthening my intuition:
Aron says highly-sensitive people (HSP) tend to have strong intuition. She recommends constant learning and engaging in a wide variety of experiences to feed it. I take nurturing my curiosity more seriously and lovingly, knowing it builds intuition.
8. Reframing romance:
A highly-emotional breakup motivated me to dive deeper into HSP research and discover a key social reframing need. When I don’t reach out and connect enough in my communities, I put excess pressure on romantic relationships or idealize people. Aron’s writing on close connections and romance inspired me to create more balance.
When I feel overly reclusive and genuinely want to be social, I give my infant self more encouragement. Taking time for solo breaks and leaning into authentic emotions help me navigate group situations.
9. Enjoying community:
I pay more attention to how I feel after different interactions, noticing what feels nourishing or uplifting and what feels draining. I also appreciate the value of different types of connections and enjoy the strengths of sensitive and less sensitive people.
Orloff encouraged me to prioritize ongoing energy cleansing. Things like drinking water, getting into some water, breathing breaks, or any other cleansing ritual helps.
10. Cultivating spirituality:
Though I’ve been meditating consistently for six years, I’ve made inner peace even more of a priority. Because HSPs notice so much in the world, we tend to gravitate towards spiritual paths, if only to calm our particular nervous systems.
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As I meet more HSPs, I feel a special bond. I also believe embracing our compassionate natures makes the world a more enlightened place. All the inner work is worth it.
If you think you might be an HSP, start with Aron’s self-test. HS is a biological trait that occurs within 15-20% of most species.
If you feel you may be empathic, try Orloff’s 20-question self-assessment.
Read more about overarousal strategies in Orloff’s or Aron’s books. Both have been significantly helpful in my sensitivity journey.
Find more HSP inspiration and insights in my previous posts:
- “High Sensitivity Is Becoming My New Superpower”
- “How Yoga Supports Highly Sensitive People”
- “Key HSP Researcher Empowers Us to Thrive at Work”
Photo Credit: Alice Crady
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I publish inspiring, empowering content on self-actualization topics once a week (Tuesdays). I include insights from personal experience, research, expert advice, and others’ stories. I use my professional journalism and research background to keep posts concise, empathic, and trustworthy.
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