For most people, being called “sensitive” feels like a big insult. However, for about 20 percent of the population, it’s merely a fact. Highly Sensitive People (or HSPs) are born with a very responsive nervous system. The technical term is sensory processing sensitivity.
The HSP picks up on even the most subtle sensory input in any given situation. According to Elaine N. Aron, author of The Highly Sensitive Person: How To Thrive When The World Overwhelms You, HSPs “process everything around them much more—reflect on it, elaborate on it, make associations.” Not surprisingly, this can often lead to anxiety and anxiety disorders.
How Does “Highly Sensitive” Connect to Anxiety?
Being subjected to so much daily input can make the HSP anxious. As this trend continues, they can get “stuck” in fight-or-flight mode and develop an anxiety disorder. The symptoms are common, e.g.
Shaking and trembling
Dry mouth
Elevated heart rate
Rapid breathing
Sweating
Inability to focus or concentrate
Easily startled
Susceptible to panic attacks
Here are just a few of the many scenarios that make an HSP feel anxious:
Being rushed into a decision
Having too many tasks on your plate
People watching you as you work
Feeling you must be perfect
Being pulled in multiple directions by the emotions of others
Overstimulated in social situations Sudden, unexpected changes in your routine
How the HSP Can Manage Their Anxiety Symptoms
Being aware of and accepting your HSP status puts you in a good position to help yourself. You know who you are and what you need to thrive. This enables you to put ideas like this into action:
Keep a Journal
Monitor the triggers and symptoms of your anxiety and discomfort. Learn to recognize them early so you can do whatever you need to lessen their impact. Also, use your journal to differentiate between real and perceived threats. Walk yourself back from a tendency to fear everything as a worst-case scenario. Remind yourself that you always get through even the most uncomfortable situations.
Breathing Exercises, etc.
Practice deep breathing. Implement this practice in those times when you feel overstimulated. Other forms of stress management may include relaxation techniques like:
Meditation
Exercise
Yoga
Listening to music
Schedule Regular Phone Breaks
All those notifications are a panic attack waiting to happen. Step away from your devices several times a day. Get comfortable with putting your phone on silent when you need a sensory break.
Set Boundaries
Contrary to popular opinion, you do not have to be available 24/7. Set times that you will answer calls, texts, and emails. All other times, those people can wait. Embrace your need for the extra downtime. Celebrate it as a chance to recharge and recover. You will never make everyone happy so start thinking about yourself.
Ask Your Partner For Help
If you’re in a relationship, be crystal clear with your partner about your needs. Encourage them to not take your HSP status personally. You may find this to be the biggest challenge. It makes sense to consider couples counseling to work through this.
Speaking of Counseling…
It can be exhausting trying to adapt to the other 80 percent of people all day, every day. There is absolutely no shame in seeking professional support — especially when anxiety is involved. Your therapist will help you with your anxiety disorder. They will also guide you through the day-to-day reality of being an HSP.
You’ll have a safe space to explore your feelings and manage your unique needs. It can be very soothing to feel understood and validated. So, why not reach out today to set up a free and confidential consultation.
If you want to read more first about Anxiety Treatment, please click on this link.