Written by: Morgan Lucas, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
For a long time, I always thought I was too ‘sensitive’ for this world. Most things didn’t make sense to me and the depth of emotions and empathy I felt made it difficult to keep going in the world around me. Because my family wasn’t aware of heightened sensitivities, through no fault of their own, I was not fully understood and heard a lot of “get over it”, “push through” or “you're just too sensitive”. After years of not understanding myself fully, I eventually turned to drugs and alcohol at the age of fifteen. I used it as a coping mechanism until I fell pregnant with my first child at the age of thirty.
Motherhood as an HSP
With the birth of my first child came an extremely heightened sense of overload, anxiety, and burnout. One year later I birthed my second child and that turned the volume up even louder on all my sensitivities. Being a mother and an HSP makes it extremely hard to avoid overstimulation. This in turn led me back down the path of recreational drugs and alcohol to help self-medicate my dysregulated nervous system, which of course was completely counterintuitive.
Through my journey of motherhood, I realized just how differently I perceived and processed the world around me. Getting to know myself and digger deeper into why I felt so mentally, emotionally, and physically exhausted all the time led me down the path of the Highly Sensitive Person (HSP), also scientifically referred to as Sensory-Processing Sensitivity (SPS). This is when a light bulb went off and everything fell into place. I also realized that I had passed on this trait to my children.
In this article, we will explore the common traits and characteristics of a Highly Sensitive Person. We’ll delve into the distinctive workings of our nervous system compared to others and discuss practical steps you can implement to enhance the quality of your life, fostering enjoyment and balance while avoiding the persistent threat of burnout.
Most common signs and traits of a Highly Sensitive Person
You are easily overwhelmed by sensory input such things as bright lights, strong smells, uncomfortable clothing, loud noises, and big crowds.
You get rattled when you have a lot to do in a short amount of time.
You make a point of avoiding violent movies and TV shows.
You need to withdraw after busy days, into bed, a darkened room, or some other place where you can have relief.
You make it a priority to avoid upsetting or overwhelming situations.
You notice or enjoy delicate or fine scents, tastes, sounds, or works of art.
You have a rich and complex inner life.
When you were a child, your parents or teachers saw you as sensitive or shy.
You have a vivid imagination.
You are mostly introverted (although 30% of HSP’s are extroverted).
You are averse to conflict.
You feel emotions deeply.
You have a strong reaction to caffeine, alcohol, and drugs.
We HSPs perceive the world differently from most. We make up 20% of the world's population, which is why this trait is not yet fully understood by most. It is an aspect of our identity that can make us more attuned to the beauty of life, but it can also make the world seem very overwhelming. Society tends to cater to those who are less perceptive to stimuli and their surroundings.
Understanding the highly sensitive nervous system
Our nervous plays a crucial role in transmitting signals between different parts of the body and responding to internal and external stimuli. The intricate network of nerves, cells, and pathways allows us to interact with the world around us. HSP’s nervous systems process stimuli more deeply and thoroughly than the average person. We pick up on subtleties and nuances that others might overlook, making us more sensitive to the sights, sounds, emotions, and people that surround us. Our nervous system processes these stimuli cognitively deeper and with more intensity than most, sometimes making life an emotional rollercoaster. This heightened processing can lead to a longer reaction time, as we invest more time in responding to environmental cues.
Here's how the nervous system of an HSP tends to work
Increased Sensory Processing: The SPS theory, proposed by psychologist Elaine Aron, suggests that HSPs have a more reactive central nervous system, particularly in response to sensory stimuli. This means they may be more aware of subtleties in their environment, such as smells, sounds, or visual details.
Deeper Cognitive Processing: HSPs often engage in deeper cognitive processing of information. They tend to reflect on experiences and information more thoroughly, which can lead to a richer and more nuanced understanding of situations.
Overstimulation and Overarousal: The heightened sensitivity of the nervous system can also make HSPs more susceptible to overstimulation. In environments with excessive noise, bright lights, or intense emotions, HSPs may become overwhelmed more easily than others.
Emotional Responsiveness: HSPs may experience more intense emotional responses due to increased activity in the limbic system, which is involved in processing emotions. They may pick up on and absorb the emotions of others more readily, contributing to empathy and a deep emotional understanding.
Attention to Detail: HSPs often exhibit keen attention to detail. They may notice subtle changes in their environment or in the behaviour of others, which can be advantageous in certain situations.
Need for Downtime: Because of the intense processing of stimuli, HSPs often require more downtime to recharge. They may seek out quiet and calm environments to balance the potential for overstimulation.
It's important to note that being an HSP is a trait, not a disorder and it is a unique aspect of our makeup. While it can present challenges, it also comes with strengths, such as heightened creativity, empathy, and a deep appreciation for the arts. Understanding and embracing this trait can help us navigate our environment in a way that supports our well-being. It allows us to experience the world in a more profound way. But it also makes us more susceptible to stress and overwhelm. So, how do we strike a balance and navigate life successfully as HSPs?
Regulating the sensitive nervous system
We HSP’s can greatly benefit from developing effective coping strategies to navigate the unique stresses we often encounter in our day-to-day life.
Regulating the nervous system as a Highly Sensitive Person (HSP) involves adopting various strategies across different aspects of your life. Here are strategies that have helped me in my own life and ways in which you can help regulate your nervous system, encompassing lifestyle, health, diet, and relationships:
Lifestyle:
Self-awareness: The first step in navigating the world as an HSP is to understand yourself. Take time to recognize your triggers, stressors, and boundaries. Knowing what sets off your sensitivity allows you to prepare and protect yourself.
Stress Reduction Techniques: Engage in stress-reduction practices such as deep breathing exercises, progressive muscle relaxation, or yoga. These activities can help calm your nervous system when you're feeling overwhelmed. (I love kundalini yoga as it works directly with the nervous system)
Mindfulness and meditation: These practices can help you stay grounded and calm. They enable you to observe your emotions without judgment and develop better emotional regulation.
Regular Exercise: Physical activity can be an excellent way to release built-up tension and reduce stress. Find an exercise routine that you enjoy, whether it's yoga, walking, swimming, lifting weights, cardio, or anything else physical you enjoy.
Adequate Sleep: Prioritize quality sleep! This is extremely important for HSPs. By maintaining a consistent sleep schedule and creating a comfortable sleeping environment. Sleep is crucial for restoring the nervous system. Use eye masks and earplugs to reduce stimuli.
Create a sanctuary: Having a safe space at home where you can retreat to, and recharge is essential. Decorate it with elements that soothe your senses, such as soft colours, calming scents, and soothing music.
Embrace self-care: Regular self-care routines, like spending time in nature, practicing a hobby or simply pampering yourself can help you recharge and find balance.
Health:
Balanced Nutrition: A balanced diet can play a significant role in regulating your nervous system. Avoid excessive caffeine and sugar, as they can exacerbate anxiety and stress.
Hydration: Staying well-hydrated is essential for overall health and can help regulate your nervous system.
Reduce Stimulants: Limit the consumption of stimulants like caffeine, alcohol, nicotine, and recreational drugs, as they can disrupt your nervous system's balance.
Stress Reduction through Food: Incorporate stress-reducing foods into your diet, such as herbal teas (e.g., chamomile), dark chocolate (this is a parasympathetic stimulant), and foods high in antioxidants.
Relationships:
Set Boundaries: Clearly communicate your boundaries to friends and family. HSPs can be more susceptible to feeling overwhelmed in social situations. Don't be afraid to take time for yourself when needed. It's crucial to learn to say "no" when necessary. Establishing clear boundaries with others ensures that you don't overextend yourself.
Choose Relationships Wisely: Surround yourself with supportive and understanding individuals who respect your sensitivity. Minimize exposure to toxic or draining relationships.
Express Your Needs: Communicate your emotional needs to your loved ones. Open, honest conversations can foster better understanding and help others accommodate your sensitivity.
Seek Professional Help: If you're struggling to manage your relationships due to your sensitivity, consider working with a therapist or counselor who can provide guidance on how to navigate your social interactions effectively.
Stress Management:
Coping Strategies: Identify effective coping strategies for dealing with stress, such as journaling, art, music, or spending time in nature. Engaging in activities that bring you joy and relaxation can help regulate your nervous system. I found energy healing such as Spinal Energetics the perfect way to unwind stress and tension from my body as it works directly with the nervous system.
Sensory Awareness: Pay attention to your sensory environment. Adjust your surroundings to make them more comfortable and calming. This may involve reducing sensory input, like dimming lights, using noise-cancelling earplugs, and carving out quiet time throughout your day.
Remember that what works best for you may vary, and it's essential to listen to your body and adapt your strategies as needed.
Navigating a highly sensitive world
As Highly Sensitive People, we have a unique gift. We see and feel the world in a way that can be incredibly enriching for ourselves and those around us. Embracing our sensitivity, while learning to regulate our nervous system, is the key to living a fulfilling and balanced life.
My journey as an HSP has been a rollercoaster of emotions, but it has also been a path of self-discovery and empowerment. Understanding the intricacies of my sensitive nervous system has allowed me to thrive and find joy in the beauty of life while navigating the challenges it presents. So, fellow HSPs, let's embrace our sensitivity, celebrate our unique perspective, and forge a path that leads to a more harmonious and authentic life.
If you are unsure whether you are a Highly Sensitive Person, you can take this free online quiz. If you are interested in experiencing Spinal Energetics as a way to help regulate your nervous system please visit Mystic Medicine and book your session today.
Morgan Lucas, Executive Contributor Brainz Magazine
Morgan is the founder of Mystic Medicine and is driven by a vision to help people let go of the emotional and physical baggage they carry within themselves on a subconscious level. She facilitates the release of tension, stress, pain, and trauma at the cellular level, enabling individuals to embrace life with a newfound sense of ease and freedom. She also addresses deep-rooted issues within your ancestral lineage, demonstrating a holistic and quantum approach to healing. Drawing from her own transformative journey, she has triumphed over addiction, anxiety, depression, PTSD, burnout and physical discomfort. These experiences have propelled her to help others break free from their own shackles of suffering.
