Are You a Highly Sensitive Person? Here’s How You Survive When the World Overwhelms You

Have you ever been told that you’re too sensitive?

Have you heard comments like:

“You need a thicker skin?”

“You take everything to heart”

This article is for you.

As a trauma survivor, I see the world differently from others. I see the pain that people carry long before they start to speak. It’s in the nuances of how they move and hold themselves. Their body language. It’s in the interactions and words they choose over others. It’s in the tone of voice and ways people communicate.

I’m a Highly Sensitive Person (HSP) because I’ve lived through trauma and survived. There are many people like me who have also lived through abuse and trauma. There are people who live with HSP who haven’t survived trauma, but are still sensitive.

What does it mean to be a Highly Sensitive Person?

Being sensitive in this world doesn’t mean something is wrong. It is not a disability or a mental disorder. Being an HSP means that you have a sensitive nervous system.

Are you easily overwhelmed by loud noises, bright lights, strong smells, or rough materials?

Do you get stressed when you have a lot to do in a short amount of time?

Are you a deep thinker and reflect on conversations after they’ve happened?

Do people tell you that you are good at understanding what they are feeling or thinking?

Do you avoid violent movies and content?

Do you shy away from conflict?

If you answered yes to these questions, you’re likely a highly sensitive person.

In everyday life, this boils down to an HSP being aware of tiny, nuanced details in surroundings that others may miss. An HSP is sensitive to other people’s moods and deeply feels pressure and overstimulation.

Unfortunately, this also means that an HSP can easily become overwhelmed in certain situations, like those with strong sensory inputs.

If this sounds like you, read on for advice on how to manage these.

Where did the term HSP come from?

Research Psychologist, Dr. Elaine Aron, came up with the term HSP and wrote a book about it in the mid-nineties. Dr. of Psychology, Ted Zeff, published a book on HSP in 2004, and psychotherapist Mel Collins wrote her book about HSP in 2019.

I think that the world needs to be educated about HSP because we now (more than ever), live with suffering and pain due to traumatic events. It’s literally everywhere we turn, whether it’s in the real world or on social media.

How to Manage HSP in daily life

Cut down on your sensory input

External inputs affect our mental health every day. Most of the time we can shrug it off, but some days feel heavier than others. If you find crowds overwhelming, choose a different time to shop. If you can’t avoid loud, busy places, noise-canceling headphones are a good investment.

Trust your own intuition

“If it doesn’t feel right, then it probably isn’t.” This is a saying that I heard years ago, and I live by it. Trust in your own instincts.

Sleep

This is such a simple and basic need that it tends to be forgotten. If you sleep less than seven hours every night, then you aren’t going to be at your best the following day. Make sure you get plenty of sleep to recharge those batteries.

Rest and relax and reinvigorate yourself

This is another need that most of us forget. We are busy people living in a world that is “on” 24/7. If you have a stressful job, regular breaks are essential to keep you working at your best. Make sure you take breaks. Go somewhere quiet where you won’t be disturbed and do something that nurtures you. Switch off for a while.

Get back to nature

Research has proven that we need nature in our lives. Being outdoors centers us in a profound way. The sounds of bird song, the breeze in the trees, undulating waves crashing onto a beach.

Find a quiet place where you can relax and listen to the sounds around you without any interruptions.

Most of all, believe in yourself and follow your heart. There is nobody else like you in this world and your ideas and thoughts matter.

My name is Lizzy. I’m a trauma survivor, a wife, a mom, a teacher, and an author.

If you like reading my posts, then please follow me.

For more about me: www.elizabethwoodsauthor.com

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Here are the three books mentioned in my article:

The Highly Sensitive Person by Dr. Elaine N. Aron
This is the quintessential “bible” for HSPs. Written by the research psychologist who coined the term, it explains the science behind the trait and provides essential tools for thriving in an overstimulating world.

The Highly Sensitive Person’s Survival Guide by Ted Zeff
A practical, hands-on book loaded with specific skills — such as grounding techniques and lifestyle adjustments — to help you navigate daily stress and find peace.

The Handbook for Highly Sensitive People by Mel Collins
Written from a fellow HSP’s perspective, this approachable guide offers actionable strategies for managing overarousal and shifting towards greater self-love and acceptance.

Photo Credit: Unsplash

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