5 Healing Practices for Highly Sensitive People (HSP): Overcome Anxiety and Trauma
Anxiety and trauma can feel overwhelming, especially for Highly Sensitive People (HSPs) who experience emotions more deeply and are more sensitive to external stimuli. In this post, we’ll explore five practical, compassionate healing practices to help HSPs navigate and manage anxiety and trauma in their everyday lives.
Mindful breathing for Highly Sensitive People (HSP)
1. Mindful Breathing: A Tool for Grounding and Calming the Nervous System
Mindful breathing can be incredibly helpful for Highly Sensitive People (HSPs) in regulating both emotional and physical responses to anxiety. HSPs often experience heightened sensitivity to stimuli, which can make them more prone to feeling overwhelmed or anxious. Mindful breathing offers a way to calm the nervous system and create a sense of grounding.
Here’s how it works:
Activates the parasympathetic nervous system: Mindful breathing, especially slow, deep breathing, activates the body’s relaxation response. This triggers the parasympathetic nervous system, which counteracts the stress-induced fight-or-flight response, reducing physical symptoms of anxiety like a racing heart or shallow breathing.
Focuses attention: By paying attention to the breath, HSPs can anchor themselves in the present moment, diverting attention away from overwhelming thoughts or sensory stimuli that might trigger anxiety. This can help break the cycle or rumination and reduce emotional escalation.
2. Creating a Safe Space: How HSPs Can Build a Healing Environment
Use soft materials like rugs, curtains, and cushions to absorb sound. Use white noise machines, gentle nature sounds, or soft instrumental music to mask disruptive noises without overwhelming the senses.
Open windows for natural light during the day. This can boost mood and provide a calm atmosphere.
3. Journaling for Emotional Release: Writing Your Way Through Anxiety and Trauma
HSPs often feel emotions deeply. Journaling offers an outlet to express and explore these feelings, helping to gain clarity and reduce emotional intensity.
Writing about daily experiences can help HSPs manager stress, anxiety by providing a safe space to reflect on overwhelming events or emotions, making them feel more grounded.
Journaling fosters deeper self-reflection, which can enhance an HSPs understanding of their emotional triggers, needs, and boundaries.
4. Setting Boundaries: Protecting Your Energy and Mental Health
Identify your needs: HSPs often need more downtime and solitude to recharge. Acknowledge these needs without guilt. Understanding what drains you and what replenishes you is key.
When setting boundaries, be clear and assertive but also kind. Use “I” statements (e.g., “I need some quiet time after work to recharge”) to express your needs without sounding accusatory.
Start small: Setting boundaries can feel overwhelming at first. Practice in less intense situations—like saying “no” to a small favor—and gradually work your way up to more challenging situations.
5. Gentle Movement and Body-Based Therapies: Releasing Trauma Stored in the Body
Exploring practices like yoga, tai chi, and gentle stretching to release tension and trauma.
The science behind how trauma can get stored in the body and why HSPs may feel more affected.
April Forella, LMHC, LPC is a EMDR certified therapist in private practice, specializing in working with anxious overachieving women to help them heal from past emotional pain, and self-doubt. Contact today for your complimentary consultation at (561) 818-6964 to discuss how I can help.
Tags: Highly Sensitive People, HSP and Anxiety, Trauma Recovery, Healing for HSPs, Emotional Overload, Trauma Healing, Mental Health for HSPs, Overcoming Anxiety, Self-Care for HSPs, Nervous System Healing, Empathy and Trauma, Boundaries for Sensitive People, Living with Anxiety, Coping with Stress, Trauma-Informed Care for HSPs
