While terms like “self-care,” “yoga,” and “meditation” often dominate the conversation around HSPs, this post takes a deeper dive into the lesser-discussed strategies that can help sensitive individuals cope.
We’ll explore the concept of overexcitabilities (OEs)—intense reactions to the world around us—and how to channel this extra energy and awareness into purposeful action.
What Does It Mean to Be Highly Sensitive?
The term “Highly Sensitive Person” was coined by Dr. Elaine Aron in the 1990s to describe individuals whose nervous systems are wired for deeper processing of sensory input. HSPs tend to notice subtleties others miss, feel emotions intensely, and are easily overwhelmed by loud, bright, or chaotic environments.
But HSPs aren’t just emotionally reactive—they’re often creative, intuitive, and deeply empathetic. Sensitivity can also manifest in unique ways when combined with neurodivergence, giftedness, or overexcitabilities.
Understanding Overexcitabilities
Kazimierz Dabrowski, a Polish psychologist, described overexcitabilities as heightened responses to stimuli in five distinct areas:
1. Psychomotor: A surplus of physical energy or restlessness.
2. Sensual: Heightened sensitivity to sensory input like sound, touch, or taste.
3. Intellectual: An intense curiosity and drive to learn or analyze.
4. Emotional: Deep emotional reactions and empathy.
5. Imaginational: A vivid imagination and tendency to daydream or fantasize.
Recognizing these traits can help you understand how to work with your sensitivity.
Fresh Strategy: Don't Suppress- EXPRESS
1. Channel Overexcitabilities Into Purposeful Action
Rather than trying to calm or suppress your heightened energy, consider redirecting it:
• Psychomotor OE: If you often feel restless or “buzzing,” try physical activities that focus your energy, like dancing, martial arts, or even DIY home projects. Movement can act as both a release and a creative outlet.
• Imaginational OE: Use your vivid imagination as a tool for creative expression. Write stories, paint abstract art, or practice visualization techniques to bring your dreams to life.
2. Reframe Emotional Overexcitability
Emotional depth can feel overwhelming, but it’s also a connection creator.
• Practice emotional naming: Instead of drowning in feelings, pause to name them. Research shows that naming emotions can help reduce their intensity and give you clarity.
• Channel emotions into creative work: Whether it’s poetry, music, or journaling, use your emotional intensity as fuel for activism.
3. Harness Intellectual Curiosity
HSPs with intellectual OEs often get stuck in overthinking. Instead of trying to “turn off” your brain:
• Focus on a passion project or cause that aligns with your values. Deep dives into a subject can be rewarding, as long as you set boundaries for rest.
• Join groups or forums where intellectual curiosity is celebrated—being part of a like-minded community can reduce feelings of isolation.
4. Curate Your Sensory Environment
For those with sensual OEs, overstimulation is a constant risk. But you can transform this sensitivity into an appreciation for beauty:
• Create sensory-safe spaces: Incorporate calming colors, soft textures, and gentle lighting into your home or workspace.
• Explore sensory pleasures: Enjoy tactile hobbies like knitting, photography, or baking, which allow you to savor your heightened senses in a controlled way.
5. Build a Resilience Toolkit
Traditional self-care practices can feel superficial for HSPs. Instead, focus on creating a resilience toolkit:
• Energy pacing: Learn to prioritize tasks and say no to energy-draining commitments.
(see my new video on Spoon Theory here)
• Set boundaries: Communicate your needs in a way that honors your sensitivity without guilt.
• Delegate: Accept help from others to avoid burnout.
Conclusion: Sensitivity can be Channeled
Thriving as an HSP means going beyond surface-level self-care and USING your sensitivity in active ways. By understanding overexcitabilities, building tools for resilience, and channeling your heightened energy, you can create a life that not only works for you but also inspires others.
If you’re ready to dive deeper into your journey as an HSP or explore the unique ways neurodivergence intersects with sensitivity, I invite you to join me at MultiVersity, my online platform for gifted and neurodivergent adults.
Register here to connect with a community of like-minded individuals, access exclusive content, and unlock your potential.
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