8 tips for those who take everything to heart

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

A clear schedule, meditation, creativity and other simple techniques will help to cope with constant stress.

"Stop worrying about trifles!" If you often hear this phrase addressed to you, you may have high sensitivity. We will tell you why common advice does not work in your case and what will help you cope if you are prone to deep feelings even for minor reasons.

Who are highly sensitive people

This term appeared in the early 90s of the last century. It was introduced by the American psychologist Elaine Eiron, author of the book “The Oversensitive Nature. How to succeed in a crazy world."

She called The Highly Sensitive Person people who take everything to heart. They are often considered moody, sissy, or crybaby. In fact, they possess the highly sensitive brain: an fMRI study of sensory processing sensitivity and response to others' emotions - increased sensitivity of the nervous system to sensory processing of information.

People with this trait react more sharply than others to internal and external stimuli: physical pain, sounds, smells, movements, words, non-verbal signals, emotions.

Highly sensitive people (HSPs) experience more stress, get tired at work and burn out faster, and take criticism harder. It is more difficult for them to communicate, they cannot be in a noisy company for a long time. All this brings discomfort to both the person with a fine mental organization and his environment.

At the same time, HSPs are capable of deep self-reflection, analyze information in detail, concentrate better on the task, and generate creative ideas.

According to Elaine Eiron, hypersensitivity occurs in 15-20% of people.

How to tell if you are a highly sensitive person

You are constantly reflecting

Psychologist Bianca Acevedo and her colleagues from the United States found that the insular region of the brain, which is responsible for the formation of consciousness and emotions, works more actively in HSPs. Highly sensitive people process the incoming information in detail, pass everything they hear and see through the prism of their experience. They think carefully about their words and actions, so they are slow when communicating or making choices.

Such people have developed intuition. First, they think over in detail all possible scenarios - and only then make a decision and begin to act. At the same time, they are afraid to make mistakes, so they often also experience anxiety.

You quickly get tired of external stimuli

HSPs are sensitive to harsh odors, too bright light, or touch. They are annoyed by any noise: car horns, the roar of a hammer drill, chatter of colleagues or vibration of a smartphone.

Such people unconsciously grasp all the nuances of what is happening around and therefore quickly get tired of external stimuli. They would rather spend an evening with a friend over a cup of tea in a cozy cafe than go to a party in a nightclub.

You have developed empathy

During The highly sensitive brain: an fMRI study of sensory processing sensitivity and response to others’s emotions, participants with different sensitivity levels were asked to look at photographs of people with neutral, happy and sad expressions. When HSPs saw emotion in their images, their mirror neurons were activated, which are responsible for the ability to empathize.

People with high sensitivity understand well the emotions of others and are good at empathizing. For the same reason, they are prone to frequent burnout.

If you have noticed all of these signs in yourself, try measuring your sensitivity level using a special scale (Highly Sensitive Person Scale, HSPS). This is a 27-item questionnaire that Elaine Eiron first proposed in 1996. Modern Russian and foreign researchers question some of the points of HSPS and believe that their number can be reduced, but in general they do not deny the benefits of the test.

You can also take the questionnaire of the Danish psychotherapist and writer Ilse Sand from her book “Close to the Heart. How to live if you are too sensitive person."

What to do if you take everything to heart

1. Plan your day

Wake up early for a hearty breakfast and morning exercises. Leave the house with some time left so as not to rush anywhere. It is important to spend the evening in a calm atmosphere - this will help release the stress accumulated during the day.

2. Choose a job with flexible hours and a relaxed atmosphere

Highly sensitive people find it difficult to work in a noisy office where there is no privacy. Constant conversations on the phone, odors, flickering of people - from all this, the HSP is irritated and cannot concentrate in any way. Work remotely at least a couple of times a week, and if this is not possible, take frequent breaks during the day.

3. Take short breaks often

Your nervous system constantly "reads" even the smallest details around you. Taking a 5-minute break from being alone will reduce the stimulation of the nervous system and help you return to emotional balance.

4. Take time to meditate

This practice helps to calm the mind, distract from negative emotions, and relieve tension. Learn to meditate for 10-15 minutes daily, focusing your attention on your breath and body sensations.

5. Monitor your diet

Psychologist and author of the book “Supersensitive People. From Difficulty to Benefit Ted Zeff recommends eating delicious and healthy foods to reduce stress. Make sure you have fruits and vegetables, whole grains, and lean protein in your diet. It is better to limit the consumption of sugar, caffeine and convenience foods.

6. Choose physical activity to your liking

Exercise is effective in combating stress. During exercise, neurotransmitters are produced that reduce the level of stress hormone in the blood.

7. Give up resource-intensive activities

Frequent noisy parties, mass conferences and concerts are not suitable for you, as they "suck" all the energy. After such events, a long emotional reboot will be required.

8. Get creative

Play musical instruments, keep a diary, write poetry, paint pictures, make polymer clay crafts, or collect bouquets. Find any activity that will release the inner tension from your accumulated emotions and bring you peace of mind.