Set a bedtime and morning routine
For at least an hour or two before bedtime, shut down all electronic equipment and engage in calming activities, such as reading an uplifting book. Keep the morning calm, too. Spend 30 minutes centering yourself by practicing meditation, or write in journal or read.
Identify your triggers
It’s important to determine what stimuli trigger your discomfort. Loud voices, music. I tend to get really nervous in the early afternoon, so I try do have everything done that is necessary for the day. And then spend my afternoons going for a drive in the car, or taking my dog for a walk. Something to get a little balance throughout the day.
If you’re sensitive to load notices and crowds, avoid seeing new movies on a Saturday night or eating out at peak times. Instead, see the early show or go on a weekday, and have a early dinner when restaurants tend to be less busy.
Work around triggers
Planning ahead doesn’t mean avoiding the activities you love. For instance when you must go into to crowded places bring some calming music, and earplugs when your distracted. I love to go on small retreats by myself, booking hotel rooms on the top floor, at the rear tend to be quieter. If your staying with family, bring a white noise machine, if noise bothers you, consider noise-canceling headphones or CDs with smoothing sounds.
Investigate current stressors and solutions
If you’re in a super stressful job, consider why your staying, and be open to all options. If you’re stress level is really bad you can develop ulcers, digestive problems, and trouble sleeping. Are there other options with you’re job that will be less stressful on you.
Remember your gifts
Even though being highly sensitive isn’t a flaw, you still might feel bad that you’re easily bothered by things that others aren’t. There are times I wished I enjoyed roller-coasters like others, but I get upset with the noise of the medal rubbing together. Many times I’ve felt embarrassed or weak or strange when others like things that I cannot handle them.
Take mini retreats
Downtime is very important. At least once a month and relaxing several days a week. If you enjoy nature visit the park, go for drives, go hiking, spurge on a massage. Add calm to your week like aromatherapy. Every couple months I take a weekend for myself even if it’s going to the next town and get a hotel for the night to get away from everything. By yourself time is a great way to recharge.
Engage in gentle exercise
Going to the gym, walking. Look for a gym that is less busy or ask when their slow times are. A great time to exercise is before 6pm or 7pm because it takes your nervous system to calm down.
Non HSPs simply don’t notice load noises or sting smells or other stimuli that might be bothering you, so speak up. For instance, say your co-worker in talking loud on the phone. If you think they’ll be open to adjusting their behavior. Build a rapport with them. Then explain that while you’re not doing anything wrong, you have a trait that makes it tougher to tune our stimuli.you don’t want to interfere with their lifestyle, but maybe they could speak more softly or when you’re on break.
HSPs get more upset over hurtful comments. If someone has an abrasive personality speak up. But remember to be polite. Don’t become an insensitive sensitive person demanding that everyone shut up.