Achieving Health and Wellness for Highly Sensitive People (HSP): A Guide to Self Care
Healthy is a state of being most of us aspire toward, at least in some area of our life. And yet, we face external obstacles, internal resistance, and sometimes conflicting information on how to achieve an optimal state of health.
When we consider our unique culture, body, characteristics, traits, etc, the picture gets even more blurry and confusing. What does health and wellness look like for a highly sensitive person (HSP)? Let’s first define the terms.
Health and Wellness for a Highly Sensitive Person
Health
Health is defined by the WHO as "the state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity." So, being "healthy" is a concept that includes a holistic view of all aspects of our being. spiritual, physical, psychological, and sexual. It seeks to find a balanced and thriving presence in the world while accepting the innate challenges of being human.
Wellness
Another way to describe this more encompassing definition of health is "wellness" or "well-being." Well-being, According to the World Health Organization, "is a positive state experienced by individuals and societies. Similar to health, it is a resource for daily life. It is determined by social, economic, and environmental conditions. Well-being encompasses quality of life and the ability of people and societies to contribute to the world with a sense of meaning and purpose."
What Does it Mean to be a Healthy HSP?
While there is much to learn about obtaining optimal health, what we know about the trait of high sensitivity can help guide us along the path.
Most of us who identify as highly sensitive have experienced the positives and negatives of the trait. We may love deeply connecting to our favorite music, understanding a friend's emotions without them saying a word, or feeling a deep sense of peace in nature.
On the other hand, we may wish for a magic wand to stop our overthinking, loneliness, rumination, or deep sadness. This may be from day-to-day activities. Or hearing another person's struggles, or even listening to the news.
Unhealthy Coping - Alcohol Use and HSPs
The spectrum of sensitivity and our unique personal experiences lead to highs and lows. With the lows often show up as anxiety, stress, being overwhelmed, exhausted, and needing to withdraw. Your sensitivity itself is not a health issue. But unhealthy, overused, or maladaptive coping strategies may lead to negative health impacts.
In my experience as a therapist, it is not uncommon to hear from HSPs who struggle with alcohol abuse, shopping addiction, or other escapist / numbing behaviors. It is natural to seek escape and refuge when we are overwhelmed, fearful, or feeling out of control.
High Sensitivity May be Linked to an Increased Risk of Alcohol Use Disorder
Some studies have shown an association between high sensitivity and an increased risk of developing alcohol use disorder (AUD). In addition to using alcohol as a coping mechanism, another factor may be heightened sensitivity to environmental stimuli, including alcohol's effects on the brain and body. It is important for HSPs to be aware of their increased risk for AUD and to develop healthy coping mechanisms and support systems to prevent the development of problematic alcohol use. (Reference: Aron et al. 2012; Zuckerman, et al. 2013)
Are you Highly Sensitive? Consider participating in our HSP Voices Research Study and share your experiences.
Health Considerations for HSPs
High sensitivity is not a weakness, illness, or diagnosis. Rather, it is a collection of traits and tendencies that have been well-researched over the years (and the body of research continues to grow). Research on sensory processing sensitivity (SPS), the academic term used for the HSP trait, shows that some differences in HSP health have been found. It's worth noting that more research is needed to fully understand the health impacts of being an HSP.
A Look at HSP Research
The current body of research suggests that HSPs may be more susceptible to certain health conditions (migraines, chronic pain, fibromyalgia, autoimmune diseases, allergies, and GI issues) and mental health disorders (anxiety and depression). Research has also shown that HSPs are more likely to experience symptoms of post-traumatic stress disorder (PTSD) following a traumatic event. This may be due to differential susceptibility - the concept that HSPs are more positively impacted by positive environments and situations, and negatively impacted by negative or harsh environments or situations.
A 2020 research study showed that HSPs believe that feeling good comes from balancing many different things in their lives. During interviews, people talked about how it's important to feel calm and happy, know themselves well, be kind to themselves, and have good relationships with others. They also talked about taking time to be alone, being in nature, doing activities that help them relax, and staying positive even when things get tough. (Reference: https://doi.org/10.1057/s41599-020-0482-8)
Highly Sensitive People May Feel Stress Differently
Another 2006 study looked at how being highly sensitive might affect how stressed someone feels and if they report more physical symptoms of not feeling well. Overall, the research showed that HSPs tend to have higher levels of stress and more physical symptoms. Being highly sensitive also was correlated with how healthy someone felt. Of course, it is important to remember that this correlation does not mean there is a causal relationship. (Reference: http://dx.doi.org/10.1016/j.paid.2005.11.021)
Other interesting studies look further at the link between sensitivity and health issues. While interesting and definitely important, it is also key to remember that the HSP trait is not the only influence on health. There are multiple, varied factors to consider. It is reasonable to consider, based on the model of differential susceptibility, that HSPs may be either more negatively, or more positively, impacted by their environment than non-sensitive folks.
What Can HSPs Do To Stay Healthy?
These tips for staying healthy as an HSP are likely familiar. As an HSP therapist, I often talk to my clients about building out their own "operating manual" for the behaviors, environments, and inputs that help them to thrive (or run efficiently if we use a machine or computer metaphor).
The categories below are broad, but I encourage you to identify one or two small changes to make. Being well attuned to your inner world (mind and body), you can pay attention to what helps and what does not. For me, I may feel exhausted before I go, but I know that getting in a workout 3-4 times a week helps me feel more energized and optimistic about life.
Diet & Food
As an HSP, it's important to pay close attention to what you eat and how you move your body. HSPs tend to be more attuned to their body's needs, which can make them more mindful eaters. Take the time to savor your meals and pay attention to how different foods make you feel. This can help you to make healthier choices. To avoid foods that may trigger negative feelings.
Exercise
Exercise is a great way to reduce stress and improve overall health. HSPs may be more sensitive to intense exercise, so it's important to find a routine that works for you. This may include gentle forms of exercise. Such as yoga or walking, that promote relaxation and stress reduction. If, like me, you like a more intense workout, be sure to take care of your body with water, rest time, and stretching.
Mindfulness and Body-Awareness
Check in with your body regularly with a mini-body scan, just becoming aware of the body sensations that are drawing your attention. Because of discomfort, overwhelm, and anxiety, HSPs can often move through the day feeling disconnected from their body. Regular body scans allow you to re-engage with your body in the present moment. Doing regular check-ins with the present moment, with non-judgmental curiosity, is the practice of mindfulness.
Sleep and Recovery Time
Sleep is essential for overall health and well-being, but it's especially important for HSPs. HSPs may be more sensitive to external stimuli, such as noise or light, which can make it difficult to fall asleep or stay asleep.
Make sure your bedroom is a calm and relaxing space. Use blackout curtains to block out light and earplugs or white noise machines to block out noise. It's also important to stick to a regular sleep schedule as much as possible.
HSPs can get stuck in rumination and worry, especially on those nights when sleep does not want to come. Create a ritual of putting away your worries, knowing that your anxiety and stress will not solve them. One approach is to visualize putting away the worries or unfinished tasks that are bothering me, thanking them, and then setting them on a shelf. Express gratitude for the work that your mind and body put into the day, allowing them to switch to a place of rest and renewal.
Build and Use Your Support System Like HSP Therapy
Find people who understand you and who you feel safe around. Look for other people who are also highly sensitive. There are often local support groups or online communities. Places where you can connect with others who share your experiences.
Reddit and Discord both have HSP groups. Other social media sites also have groups or pages focused on connecting highly sensitive people. Therapy groups for HSPs can also be helpful. You can ask your therapist, google for “HSP therapy groups,” or ask in the online communities for recommendations.
If your friends and family are supportive, let your loved ones know what you need from them to feel comfortable and safe. If they don’t understand you or don’t feel safe, work to build your own community. You deserve to surround yourself with positivity and be around people who are able and willing to provide the understanding, validation, curiosity, and empathy you need.
Finding an HSP therapist who understands you can also be a huge help.
HSP Voices: Tools That Help Other HSPs
As an HSP therapist and a highly sensitive person, I’ve collected a number of tools and coping strategies shared by clients and members of the HSP community. Below are some of these suggestions — what else would you add to this list?
Meditation, breath work, eating regularly to avoid low blood sugar, grounding, practicing gratitude, self-compassion, drinking herbal tea, helpful mantras, tapping (EFT)
Alone time, saying “no” when you don’t want to do something, social connection when feeling isolated, soothing smells through essential oils or candles, wearing noise-canceling headphones, journaling, coloring, painting
Exercise, yoga, dancing, singing, slow walks outside, listening to calming music (instrumental or new age), napping, using a weighted blanket, playing a mindless game or soothing movie, cleaning, organizing, taking a shower or bath
Thriving as an HSP
With the right strategies and support, you can thrive as an HSP. From maintaining a healthy diet and exercise routine to practicing mindfulness and stress management, there are many ways to nourish your sensitivity and lead a thriving and fulfilling life.
Building a support system, seeking out alternative therapies like yoga and meditation, and considering counseling and HSP therapy can also be beneficial for maintaining health and well-being as an HSP. Remember, being an HSP is not a weakness. But rather a unique trait that can be harnessed to lead a joyful and meaningful life.
Get Started With HSP Therapy in Atlanta, GA!
Are you an HSP (Highly Sensitive Person) seeking HSP therapy to navigate your sensitive needs? Take the first step towards self-care and emotional well-being by connecting with our experienced HSP therapists who specialize in supporting HSPs, and discover a nurturing space at Healthy HSP for growth and healing. Follow these simple steps to get started:
Meet with a skilled HSP therapist for your first session
Begin your self-care journey as an HSP!
Other Services Offered at Healthy HSP
At Healthy HSP, we want to help you thrive as a highly sensitive individual, and that means supporting you and your self-care journey. So, in addition to HSP therapy, we also offer Sex & Intimacy Therapy for Highly Sensitive People to help you understand your highly sensitive traits and how they can impact your sexual experiences and relationships. We also offer Executive & Career Coaching for Sensitive Introverts in Tech for those looking to find support with a skilled coach and achieve their personal and career goals as sensitive introverts in tech. We are able to serve anyone online that lives in the state of Georgia or South Carolina. To learn more about us check out our Blog and About Us!
