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  • Writer's picturemarti mcginnis

Strategies for HSPs: Managing Common Challenges

Updated: 3 days ago

Besides being a potential Super Power, bing an HSP can also bring some challenges. Some of these are:

  • Over stimulation

  • Social exhaustion and

  • Emotional burnout


Story Time


Palomino horse with cowgirl
Me and Goldie at the last competition

I have a community of very focused, driven and extroverted horse pals. These folks get out there and compete in anything they can. They set goals and achieve them! They tease, coach and inspire each other - me included. I love them! But they have a lot more in the tank than I do when it comes to being 'out there'. I tend to burn out before they do.


For example, on competition day, we all get up early and prep our horses, clean our tack, dress in our show clothes, help each other and go tune up our horses before heading down to the show ring. There we do our thing in the warm up arena and head over when the show steward tells us to. We enter the show ring and perform the designated test before an always super observant judge. There may or may not be much of an audience. We're there to be judged, so that's what's happening. And not just by the official judge. Every horse person there is casually noting you and your horse's progress. That alone is mentally exhausting, lol.


When we're finished there's a huge feeling of relief. We go back and untack, remove the braids and change into a more comfortable outfit. The horse is off duty. In my case, Goldie gets to frolic in the pasture. I go back to collect our score and watch everyone else. Then it's prize time (if we're lucky). Photos. Snacks. Recaps. Now for an HSP like me, the next logical step is to crawl into bed and scroll for an hour or two before falling fast asleep. But instead there's usually a rooftop party to attend.


I used to manage overstimulation like this with alcohol. It flooded my busy brain and let me tune into a different place socially. But I stopped doing that some years ago. Now it's all me. I do ok. I don't think anyone realizes how spent I am. After all, I enjoy their company, their tales, what they have to say about the day. But it wears me the heck out.


That's why I make sure to eat well and stay hydrated during competition weekends. I'm extra aware my exhaustion could compromise my immune system.


To be sure, even the norms and extroverts get worn out. Seems everyone collapses the Monday after a show weekend, but it hits the HSP like me even harder.


Fun sidebar thought: My horse, Goldie, is also a likely equine HSP or HSE. He gets won out too. At first these events were almost more than he could bear. But as his trust in me grew, so did his ability to humor me and these goals I set for us. There's good information there. Like I kind of let my pals know I may have to pull the ol' "Irish exit" if I have to. (Leaving quietly without having the hug everyone good bye - it's a way of life here in Mexico). They understand I may have to do some self-care.


palomino pony being overly stimulated
Goldie needs extra R+R after a show like I do


Ok, so now let's talk about how to cope and even thrive being an HSP in norm-centered events and situations.


 

Strategies for HSPs: Managing Common Challenges


One of the most common things Highly Sensitive People (HSPs) hear is, “You’re overreacting.” It’s usually said by folks who don’t fully get how deeply HSPs experience the world. Whether it’s reacting strongly to a news story, feeling uncomfortable in loud environments, or getting emotional over a sad movie, these comments can feel invalidating.


It’s important to remember that being sensitive, or finely tuned, isn’t a flaw—it’s a different way of processing things. It may even be a super power! HSPs pick up on subtleties others might miss. While this sensitivity can be a gift, it can also make certain social interactions tricky.


When you feel your HSP traits activating in stimulating settings you may find it's time to set in motion some self-care habits. You don't owe norms an explanation. I mean, yes, be polite, but also, yes, be your own advocate.


To thrive as an HSP, developing self-care habits is key. Below are a few simple tips to help protect your energy and stay balanced.


1. Overstimulation in Busy or Loud Environments


HSPs are prone to sensory overload in bustling settings like crowded streets, noisy offices, or large social gatherings. The constant influx of sensory information can leave you feeling drained and overstimulated.


Strategies for HSPs:

Take regular sensory breaks. Give yourself permission to step away from overwhelming situations when you need to. Find a quiet spot or use tools like noise-cancelling headphones to reduce the intensity of your surroundings. You can also create a personal “sensory toolkit” with calming scents, soft textures, or soothing playlists to ground yourself when the environment becomes too much.


2. Difficulty Setting Boundaries and Saying “No”


One of the challenges for many HSPs is a natural tendency to prioritize others’ needs over their own, making it difficult to set clear boundaries. This can lead to overcommitment and emotional exhaustion.


Strategies for HSPs:

Set boundaries with empathy. Learning to say “no” kindly but firmly is essential. Start by understanding your limits and practicing self-compassion when you choose to decline requests. Remember, setting boundaries allows you to give your best self to others without depleting your energy. Dr. Elaine Aron’s work emphasizes the importance of protecting your emotional health through compassionate assertiveness.


3. Emotional Burnout from Absorbing Others’ Feelings


HSPs often absorb the emotions of those around them, which can be both emotionally exhausting and overwhelming. This empathetic nature makes HSPs deeply understanding but can also lead to burnout if not managed properly.


Strategies for HSPs:

Practice mindful detachment. To avoid emotional burnout, focus on maintaining emotional boundaries. Grounding techniques, such as mindful breathing or focusing on physical sensations, can help you stay centered. Books like “The Empath’s Survival Guide” by Dr. Judith Orloff provide valuable tools for managing emotional overload and maintaining your emotional well-being while still being empathetic.


4. Creating Calming Environments and Prioritizing Downtime


HSPs are particularly sensitive to their environments. Busy, chaotic, or cluttered spaces can heighten stress levels and make it difficult to relax. A key strategy for HSPs is to cultivate spaces that encourage calm and provide opportunities for downtime.


Strategies for HSPs:

Curate your environment. Your surroundings play a critical role in how you process the world. Create a space filled with elements that bring you peace, such as natural light, art, plants, or personal colors. It’s also important to schedule regular quiet time into your day, allowing your nervous system to recharge in a peaceful setting. Whether it’s a designated room or a small corner of your home, having a calm retreat is a great way to manage sensory overload.


5. Mindfulness and Grounding Techniques for Emotional Overload


One of the most effective strategies for HSPs is learning to ground themselves in the present moment. When emotions run high or external stimuli become too much, mindfulness techniques can help reduce anxiety and bring balance back to your emotional world.


Strategies for HSPs:

Use grounding exercises. The 5-4-3-2-1 technique is a simple way to ground yourself when feeling overwhelmed. Focus on five things you see, four things you hear, three things you can touch, two things you can smell, and one thing you can taste. This brings your attention to your physical environment and away from overwhelming thoughts or emotions. Incorporating these exercises into your daily routine can help maintain a sense of peace and balance.




 


Resources


With the right strategies for HSPs, managing the challenges of heightened sensitivity becomes much more achievable. Whether you’re navigating sensory overload, emotional burnout, or the need for downtime, the key is understanding your sensitivities and creating habits that support your well-being. Sensitivity is a gift, and with thoughtful coping strategies, it can enrich your life in profound ways.


For more insights, consider reading:


“The Highly Sensitive Person’s Survival Guide” by Ted Zeff offers more strategies tailored specifically for HSPs, focusing on how to thrive in a world that can often feel too overwhelming. You can link to a summary or purchase page: The Highly Sensitive Person’s Survival Guide.

• A helpful blog post by Dr. Elaine Aron, “Coping with Overstimulation: Practical Tips for HSPs”, which offers practical advice on managing overstimulation: Coping with Overstimulation.



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