If you are a highly sensitive person (HSP), you may often feel overwhelmed by external stimuli and your own internal emotional experiences. The constant barrage of sensory input can make it challenging to stay grounded and centered in the present moment. However, incorporating mindfulness practices into your daily routine can be a powerful tool for managing your sensitivity and finding greater calm and balance.

What is Mindfulness?

Mindfulness is about being fully present, without judgment, in any given moment. It’s a powerful technique that can help you manage stress and anxiety in your everyday life. While there are many books and online resources devoted to mindfulness, the practice is in fact very simple and accessible. Anyone can practice mindfulness and there are many different ways to do so.

We all experience stress and anxiety from time to time, and it isn’t always bad. Both stress and anxiety can be positive forces in our lives if we learn how to manage them properly. However, when stress and anxiety take over our thoughts, activities, or general well-being regularly, it’s no longer beneficial to us—it becomes damaging instead. Fortunately, there are a number of exercises that can help you reduce your stress and anxiety levels by introducing you to the concept of mindfulness. Read on to discover 10 ways you can use mindfulness techniques to relieve your stress and anxiety:

Take slow, deep breaths

One of the easiest ways to bring yourself into the present moment is by practicing deep breathing exercises. By focusing on your breathing, you take your attention off the thoughts and feelings that are causing you stress or anxiety and redirect it to the present moment. We all have the ability to take control of our breathing, no matter what state of mind we’re in. When practiced regularly, deep breathing exercises can have a significant impact on your mental and physical health. You can do deep breathing exercises anywhere at any time: while you’re at work, out shopping, or even just sitting at home. All you have to do is focus your attention on your breathing. Be aware of your inhales and exhales and try to deepen them as best you can.

Meditate

Meditation is one of the most effective ways to train your brain to be present in the moment without judgment. For many people, meditation can seem like a daunting task or a pass/fail performance. Meditation is less about the outcome and more about the process. Expect that your mind will wander. Expect that you will be distracted. When that happens, just gently return your attention to the present moment without judging yourself. The type of meditation you choose is completely up to you. You don’t need any special equipment or tools; just a quiet place and a few minutes of your time.

Go for a walk

Taking a walk is one of the easiest and most accessible ways to practice mindfulness. Not only does walking help to relieve stress, but it also increases your creativity and your ability to focus. By walking regularly, you take your attention away from whatever stresses and anxieties are weighing you down and turn it towards your senses of sight, sound, smell, taste, and touch. By focusing on the present moment, you’re able to clear your mind and release any negative thoughts and emotions that are weighing you down.

Practice mindful eating

Some of us eat while walking, driving, or even while we’re on the phone. Others eat quickly, gobbling up their food as quickly as possible. But you can use eating to help you slow down and become more mindful in your everyday life. By paying attention to the taste, texture, and smell of each bite you take, you’re able to take your mind off your worries and stress and focus instead on the present moment. By slowing down when you eat and being more mindful of your food, you’re able to reduce any digestive issues and health problems that may arise from eating too quickly or too much at one time.

Celebrate the small things

We often have an innate tendency to zoom out and focus on the big picture: our job, our relationships, our health, etc. Or we hyperfocus on a problem or worry. Either way, we often forget to celebrate or pay attention to the small things in life. By taking a moment to celebrate the small things, you’re able to break your stress and anxiety by taking your attention off of it. This practice of gratitude is mindful in that it allows you to break out of the automatic thoughts and behaviors to be grounded in reality. That graditude can be simple: whether it’s the fact that you woke up today, that you have a job, a roof over your head, or even just being able to smile despite the challenges you have going on in your life right now.

Talk to a trusted person

Talking to a loved one or other trusted person can be an excellent way to break your stress and anxiety by reminding yourself that you’re not alone in whatever challenges you’re facing. As humans, we are wired for connection. When we talk to someone we care about, and who cares for us, it can provide a sense of connection, validation, and support, which can help buffer against the negative effects of stress. Other benefits include emotional release, a fresh perspective, and a relaxation response in our body. This can help us feel more calm and centered. Whether it's a trusted friend, family member, or therapist, reaching out to someone we trust can help us feel more supported, emotionally grounded, and resilient in the face of stress.

Be kind to yourself

Being kind to yourself means that being gentle with yourself and releasing the pressure on yourself to be perfect. By constantly putting pressure on yourself to be productive, meet certain goals, and keep everyone happy, you’re creating unrealistic expectations that may result in a negative impact to your mental health.

Exercise regularly

Exercising regularly is one of the best ways to reduce stress and anxiety and improve your general mental health. Regular exercise, even if it’s as little as 15 minutes a day, can help reduce your stress levels, improve your mood, lower your blood pressure, reduce your risk of developing diabetes and heart disease, reduce your risk of developing certain types of cancers, and improve your mental health overall. Regular exercise also has a cumulative effect, meaning that the more often you exercise, the more benefits you gain from it.

Find a Therapist

If you’ve tried all of the above and your stress and anxiety continue to stay at high levels, it might be time to seek help from a therapist. A therapist is trained to help you manage your stress and anxiety by teaching you valuable coping strategies and tools that can help you break patterns of thinking that are keeping you stressed and anxious. A holistic therapist can also help you identify the root cause of your stress and anxiety and help you work towards healing.

These 10 ways to use mindfulness techniques to relieve your stress and anxiety are just the tip of the iceberg. There are many other valuable techniques out there, and you can even come up with your own ways to practice mindfulness. The important thing to remember is that as long as you're bringing yourself into the present moment, you're practicing mindfulness. With enough time and patience, you’ll see your stress and anxiety levels drop significantly.

Remember: mindfulness doesn’t happen overnight. It takes consistent practice and effort to reap the rewards. The key is to find a practice that resonates with you and to make it a consistent part of your routine. By prioritizing your own self-care and developing greater self-awareness, you can learn to manage your sensitivity as an HSP and live a more balanced and fulfilling life.

If you are highly sensitive, we invite you to participate in our HSP Voices Research Study.