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Post by anne12 on May 20, 2022 17:47:24 GMT
How to Stop Absorbing Other People’s Emotions Yet, regulating our empathy is key to stopping the flood of emotion from overwhelming our ability to cope and care for our well-being. If we want to stop absorbing emotional baggage from others, it all starts with taking care of our physical, social, mental, emotional, and spiritual needs. I know it sounds like the whole world is harping on the idea of self-care, but there’s a reason for this. When our own immune system or energy is depleted, we become a perfect sponge for sopping up emotions. We must take care of ourselves to avoid absorption in the first place. Here are six tips to do just that. 1. When you notice heavy emotion, start by labeling what you’re feeling. Labeling helps to bring us into a state of pause, which can help us to gain a little distance from the emotional experience for a moment. 2. Ask yourself whether what you’re feeling is yours, someone else’s, or a mix of the two. It can be difficult to discern the difference sometimes. One approach I like to take is if I think I might be feeling a particular person’s “stuff,” I’ll imagine the person as completely whole, content, and full of light. Then I’ll revisit my own experience and see if I still feel the same way. This played out in a recent loss in my life. While I was experiencing my own grief, when my relative who was closest to this person seemed to start to heal, I realized that much of my sadness released as well. 3. The moment you catch yourself feeling emotions that aren’t yours, raise your awareness of what’s happening within you. It can help to say the word “compassion” to yourself as a way of intentionally focusing on what you can do to be supportive rather than allowing yourself to be overpowered by emotion. 4. Take a deep breath and notice where in your body you feel the most calm, grounded, or neutral. It might be as simple as your toe or finger. Bring your attention to that place in your body and allow it to be a centering force to keep you grounded while you process and release any feelings you may have absorbed. Sometimes just having one calm place in our body can serve as a resource when the rest of you is feeling overwhelmed. 5. Return the other person’s emotions to them. It’s not your responsibility to carry other people’s emotional distress, and equally important, it helps absolutely no one. Try saying to yourself, “I’m letting this emotional pain that is not mine go now.” Remember that other people have to go through their own processes in order to grow. 6. Use visualization to fully release the emotions. I find that it helps me to visualize a waterfall flowing through my body as a final release of any residual emotional gunk I might be carrying. At the center of all of the above steps is building the awareness to know when we’re allowing ourselves to absorb and and adopting tools to reduce this propensity. As a sensitive person, your empathy is a gift that the world needs. It’s up to each of us to channel our empathy into greater compassion so that we can remain strong and well. tinybuddha.com/blog/how-i-learned-to-stop-absorbing-other-peoples-emotions/ |
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Post by anne12 on May 21, 2022 3:17:50 GMT
The security filter
Do you have holes/ cracks in your security filter.
This is something that people with some disorganized attachment or other kind of shock trauma or people who had a lot of stress often has got.
The security filter
It is a semi pheralable filter. These are impressions from the outside world and these are the antennas you have out in the world.
It is an ivisible filter that sits outside of the body approx. 20 cm out from the body.
For some it is closer to the body, for others it is further away.
You can often feel it when you are out on a dancefloor. You can feel if you get close to others even when it is dark. It makes you not to bumb into other people on the dancefloor.
You can also feel it before turning your head up in a cupboard door.
Are you sensitive to sensory impressions - on the skin - sounds - other people ect. ?
If you have got holes in your safety/security filter there are 3 different things you can do.
Breathe in and out 3 times
Feel the chair supporting you, feel your sittingbones, legs and feet
Imagine a protective Golden light around you which creates a safety space for you
Notice the body and what sensations that are in the body. Say them out loud.
You can Contact one or more competent protectors e.g. One person, several people, one animal, policemen ect. Notice where the competent protectors are standing - beside you, on your left or right, befind you ect.
You are allowed to place your competent protector(s) where it feels best for you.
A competent protector is someone who can take care of you physically or mentally.
Notice physically where the competent protectors are. You can move them around.
Notice how it feels in your body when these competent protectors are close to you
1) Where is the strongest field. Is it 20 cm outside of your body or is close to the body. Feel where it is strongest. Then focus on where it is the next strongest. Then pendulate between the strongest and the next strongest place.
If you are very stressed, it can be difficult to shop because you take everything in 1) where is the strongest field in your safety filter? Feel the effect in the body. Where there is more calm in that part of the body. Use your intuition or thoughts If you have experienced something traumatic in your childhood, you may feel it more intensely in that area e.g. in your chest because your patent have yelled at you infront of you.
Feel the effect in the body. Where is there more calm in that part of the body. Use your intuition or thoughts
If you have experienced something traumatic in your childhood, you may feel it more intensely in that area e.g. in your chest because your parent have yelled at you infront of you.
2)
If there is a hole in your safety/security filter you can check where the edge of the hole goes. Try to get close to the edge of the hole. Be aware the the hole can be like a magnet. So stay at the edge. Then Invite your Security filter to grow one cell at a time. Some people say its like doing crochet one cell at a time. Carrie on until the hole is covered again by the security filter. If you can’t finish right away, you can come back to the exercise. In the meantime you can cover it with step 3 - putting a layer of artificial skin on top of it, so that the security filter can work underneath it.
3) You can imagine someone you are feeling safe with (a competent protector) putting a layer of artificial skin on you and around you approx 20 cm from the body.
And imagine letting this extra skin protect you while your security filter works underneath it.
You can work with this in SE therapy
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Post by anne12 on May 21, 2022 4:07:17 GMT
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Post by anne12 on May 22, 2022 8:27:50 GMT
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Post by anne12 on May 27, 2022 3:06:19 GMT
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Post by anne12 on Jul 6, 2022 5:04:23 GMT
www.facebook.com/groups/ArtAbracadabraICreateAsISpeak/permalink/1516609422120001/This video perfectly shows what is happening in you and your energy as a highly sensitive and how you are affected by your external environment. It also shows perfectly how your open (white) centers in your Human Design bodychart work. Do you have a white G-center (a white diamond shaped figure in the middle) then you are 100% chameleon. You blend in everywhere you want the challenge may be figuring out ‘who am I?’ A hsp coach, human design worker
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Post by anne12 on Jul 18, 2022 6:15:18 GMT
Sleep
5 Steps To Do in the Same Order Every Night Before Sleep
If you do the same 5 things in a row every night, your brain recognizes and prepares for sleep.
Process your day through journaling. It gives you a chance to process what you feel and need, so you don’t ruminate as soon as your head hits the pillow. We take in so much information throughout the day that needs to be processed, and if you don’t process it during the day, your brain will try to do it when you want to sleep! Think about what you need. Write down what your priority is for the next day. I like writing things down to get it out of my head and know that it is there for me tomorrow, and my job now is to rest my brain.
Practice a slower, quieter state of mindfulness. Begin to pay attention to slowing down the nervous system consciously. Walk slower, move slower, and get quiet. Having this high sensitivity trait is a sensory processing sensitivity, so you want to begin to quiet all the senses intentionally. Think of it like slowing down a motor. Take the foot off the gas pedal, focus on breathing. Hopefully, you have already downloaded my free guide to calm the HSP brain.
Enjoy a warm bath or shower. Heating your core body temperature and then entering a cool bedroom helps the body move into a sleep state. Many HSPs love using Epsom salts in the tub, perhaps also adding lavender essential oils. I take an hour bath every evening, and it’s so comforting and relaxing. Part of the time, I process the day, and part of the time, I meditate.
As you enter your bedroom, it should be cooler temperature, relaxing and soothing to you. This is a quiet time for you and not time to take anything else in. Many HSPs enjoy using magnesium lotion and rubbing it on their feet or armpits. It often promotes sleep, but experiment with just a little initially as some people experience stomach upset if too much is applied. As always, check with your doctor about anything you might use. Or you might like to gently massage some soothing lotion or essential oils with lavender on your body. An intentional, slow, loving massage on your arms, legs, and feet, for example, can feel good.
Listen to something soothing, e.g. Meditations. Use a headset, so it’s all you hear. At this stage, your body is aware that it is time to relax. It’s time to be still and gently drift off to sleep. As you lie in bed, practice telling yourself that everything is ok and it’s the time to rest. Even if you don’t fall asleep, don’t panic at this stage and look at the clock worrying. Instead, remind yourself that resting is good even if you aren’t asleep yet. If you are practicing being soothing at this stage, you will likely slowly drift off to sleep.
Intentional Morning Routine and Daily Choices
Your brain is impacted by how you wake up. If you wake up startled by an alarm, reach for your phone, and immediately jump into work or to-do mode, your brain will likely wake you up in the night in anticipation of the upcoming stress. In contrast, if you wake up naturally with no alarm, slowly stretch, and have a quiet morning, your brain will learn how to relax while asleep. This may take time to adjust to and make changes in your lifestyle, but it is so worth it!
Wake up naturally with no alarm clock. (Sleep at a time that allows that). Be consistent that you sleep at the same time.
Slowly stretch before getting out of bed.
When you do get up, move slowly and mindfully. Do not check the phone or news. You should feel in a calm, peaceful state. If you have to get up before others to accomplish this, then sleep earlier.
Enjoy some time to yourself in the morning that is unstructured and giving yourself time to connect to your inner world alone. I love sipping warm tea and being on my porch, watching the birds and connecting to nature. Some HSPs enjoy meditating at this time as well.
Check-in with yourself throughout the day to stay conscious of what you need. Every time you go to the bathroom, ask yourself two questions. "How am I doing, and What do I need?" If you continually process your day, you won’t have so much to process when trying to sleep! Don’t save it all for nighttime.
Other Ways To Promote Better Sleep
When we are intentional and aware throughout the day, we make choices that improve our sleep.
HSPs need quiet, unstructured, alone time every day to rest the sensory system, and without it, you will likely have difficulty turning off your brain at night. Y
As a couple, you can instill ‘quiet time' between 9 pm and 8 am (corresponding with relaxing at bedtime until breakfast ). If you think of something you want to say during these hours you can write it all down and re-evaluate if it's worth sharing the next morning. “This longer window of silence allows you to settle into sleep and awaken with your own rituals before taking in anything external.
Turn off your device notifications during the day. Every time you hear the “ding,” your brain goes into to-do mode, and your mind doesn’t need anything more “to-do.”
Do not keep your phone near your bed as many HSPs are impacted by Electromagnetic hypersensitivity (EHS). Put your devices away on airplane mode in another room where you don’t see them or access them 2-3 hours before sleep.
Plan to be in bed for 8-10 hours. HSPs often need more sleep and more rest as a result of everything you take in sensory-wise.
Get consistent and sleep at the same time, and at a time that allows you to wake naturally with no alarm clock.
Use earplugs and sleep in a dark, cool room. e.g. Macks silicone
A weighted blanket is incredibly soothing for the sensory system too.
Stay off social media and read rather than watch the news, but just enough to stay informed and not so much that you are feeling emotionally wounded by it.
No caffeine after noon or at all, depending on how sensitive you are to it. (Many HSPs are more susceptible to caffeine impacting sleep).
Avoid alcohol (While alcohol can sometimes feel like it helps you fall asleep, it can disrupt the deep sleep cycle you need).
No screen time a few hours before sleep. The light from your phone or computer late in the evening signals to your brain that it is daytime! If you have to look, use blue-light-blocking glasses.
Don’t work just before sleep. Your brain needs several hours of slowing down before bedtime.
Don’t watch or read anything overstimulating before sleep.
for HSPs, many natural supplements and herbs have help
It’s best to try to do sleep training first. Still, suppose you are having a lot of extra stress, life changes, menopause, etc. In that case, it’s best to try natural options before harsher prescription medications.
Some HSPs do well having some protein before sleep as it can help stabilize blood sugar and help some people stay asleep longer. But a larger meal should be earlier and not just before bedtime.
Enjoy a quiet walk in nature every day because it is incredibly healthy for the sensitive system!
If you are consistent with these intentional and conscious choices, you can improve your sleep over time, and that makes everything better. Your mood, energy, and health will all improve!
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Post by anne12 on Jul 18, 2022 6:50:33 GMT
These Also Help With Great Sleep
A weighted blanket
A good quality mattress
A firm mattress topper and an organic mattress pad protector.
pillows with an adjustable fill so you can pick the thickness!
Soft sheets.
Cotton sleep mask
Organic Magnesium lotion - use a tiny pea size amount and rub it on your feet
Lavender Essential Oils can be added to lotions, on even a little on your pillow. Many HSPs find it helps them sleep.
Earplugs
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Post by anne12 on Jul 22, 2022 2:29:29 GMT
High Sensitivity in Babies and Children
We know that supporting highly sensitive children in the right ways gives them a chance to thrive fully in the world. Research shows us that without the right support, sensitive children are at an increased risk of developing anxiety, depression, and possibly even chronic health conditions in adulthood.
Fortunately, with the right types of support, sensitive children are known to thrive even more than those without the trait! That’s exciting! It’s even more important that we support these beautifully sensitive children!
Identifying your sensitive child as early as possible can be essential.
The following manifestations may be an indicator of having a sensitive child.
Advanced in speech and development
Pick things up fast
Highly observant
Frequent overstimulation (fussy/meltdowns/crying) around lots of people
Sensitive skin (prone to rashes)
Might be more sensitive to chemicals in skin wipes, cleaners, laundry detergents, etc
More prone to Allergies
More food sensitivities (increased gas/spitting up) and even to textures of food
Can be more sensitive to things mother eats if breastfeeding
Sensitivity to certain textures in the environment, even seams in socks, tag, etc
Strong reactions to being wet, dirty, or sticky
Preferences for adults with softer energy levels or voices
Sleep sensitivities, need more time to fall asleep or stay asleep
Greater noise sensitivity
More temperature sensitive
Separation anxiety (especially if parents have anxiety or high stress)
Need to be held a lot
Harder to self-soothe
Several factors can impact the degree to which we might see some of these traits in an infant, including the parent’s own sensitivity level and their engagement and response to the infant. Even the parent’s stress levels, mood, and energy levels can impact sensitive infants. If, for example, a parent is highly stressed or anxious, their stress, body language, facial expressions, and reactions affect the child. One of the best things we can do for sensitive children as parents are the following:
Do your own self-care so you can be centered, which will help you be more in-tune to the needs of your child, feel more patient, and have the energy it takes to meet your needs and theirs so you can all live in balance and harmony. If your needs are not met, it will be harder to meet your sensitive infant's needs.
Learn about the hsp trait
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Post by anne12 on Aug 19, 2022 6:07:06 GMT
Listening to your unique body is key to understanding what foods nourish you. Asking yourself, “How does my body feel after I eat this?” is important as a HSP. Cravings for foods we know are bad for us are often about detoxing old emotions associated with that food.
If we realize we ate something that we wish we didn’t, it’s important to remember positive self-talk and self-love and just take note that we may want to choose something else next time.
Some people can experience digestive issues and be extremely sensitive to healthy foods like fruits and vegetables. One overlooked root cause of food sensitivity can be an inflamed vagus nerve.
The vagus nerve is a cranial nerve that runs from the back of the neck to the abdomen. One of the functions of this nerve is to stimulate involuntary contractions in the digestive tract (esophagus, stomach, and intestines) which allow food to move through the tract. Health fruits and vegetables help maintain proper vagus nerve function.
Papaya
Digestive enzymes in papaya calm inflamed digestive and pelvic nerves. Papaya is one of the most easily digested foods. If you’re looking for a non GMO papaya, the Maradol variety is the only kind that is non GMO. - put your papaya in a paper bag on the counter if you want it to ripen quickly.
2. Celery
Celery is loaded with androstenone and androstenol-male hormones, which stimulates libido in women. Celery contains the chemical apigenin that activates the soothing parasympathetic tone of the nervous system.
3. Potatoes 🥔
Potatoes steamed without butter are best to keep the most nutrients in tact. They are rich in bioactive lysine, an amino acid. Potatoes are calming to the nervous system. A one week 2018 study showed lysine lowered stress-induced anxiety and reduced levels of the stress hormone cortisol.
4. Sweet potatoes 🍠
Sweet potatoes help with natural hormone balance. They are high in magnesium, one of the best minerals for promoting relaxation, calmness, and improved mood.
5. Asparagus
Asparagus contains the compounds chlorophyll and lutein which help cleanse toxins from our organs. They are rich in easily absorbable B vitamins. Emotional stress depletes our stores of B vitamins so replenishing these lost vitamins is key.
6. Carrots 🥕
Carrots are an estrogen modulating food that helps balance hormones. The vitamin A and beta carotene in carrots are anti inflammatory. All the vitamins and minerals in carrots refuel the liver.
7. Wild blueberries 🫐
A 2013 Maine study showed that wild blueberries help diversify the gut microbiome.
Anthocyanins are a group of antioxidants found in red, blue, and purple fruits and veggies. Wild blueberries contain 33% more brain healthy anthocyanins than regular blueberries. The structure of anthocyanins gives them high antioxidant activity according to a 2017 Malaysian study.
8. Mangoes 🥭
Mangoes 🥭 indirectly increases melatonin because they contains tons of pyridoxine (vitamin B6) which is essential in synthesizing serotonin. Serotonin is needed to make melatonin. Eat them at night to get ready for a restful night’s sleep. Mangos help maintain hormonal balance and proper immune function.
What are your favorite foods? What foods are healing to you as a highly sensitive person?
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Post by anne12 on Aug 19, 2022 16:52:40 GMT
Boreout
More Than Just Being Bored
So, when you experience boreout, there’s a sense of being unchallenged and having a work underload. This may mean you don’t find your job tasks meaningful or you don’t feel challenged enough, so your growth becomes stagnant.
Wait, aren’t people who don’t do anything at work just lazy? Not really. The difference between lazy people and people suffering from boreout is that the former enjoy doing nothing (even though they may not like the consequences of it), whereas the latter experience serious mental and/or physical discomfort. In fact, being bored-out is so much more than just being bored. It is also feeling:
Empty (because you don’t see any point in what you are doing)
Useless (you don’t feel anyone needs your skills and expertise)
Disappointed (you feel you are not living up to your full potential)
Misunderstood (some people may tell you to be grateful to have a job at all)
Lost (others may not relate to boreout and don’t get how you’re feeling)
Anxious (self-explanatory!)
5 Ways for Highly Sensitive People Guide to Cope With ‘Boreout’
1. Use the summer to prepare for the winter (so to speak).
Our minds and bodies are astonishingly similar in this aspect. Just like your body’s immune system keeps you physically healthy by fighting off viruses and germs, your mental resilience helps you cope with threats to your mental health, including lack of meaning and purpose at work. And just like with physical immunity, cultivating your mental resilience is a life-long task that you need to start with well before the actual issue arises. So, use the summer to prepare for winter (so so speak)…
So how do you build mental resilience? Even though there is not a single tried-and-true method, most people would agree that taking care of your physical health can help increase your mental state. These things include healthy eating, getting in a “flow state,” spending time in nature, getting enough sleep (which HSPs need more of anyway), and fostering strong interpersonal relationships (among others).
2. Don’t “bet on one horse” — in other words, don’t count solely on your job to give you a sense of purpose.
As Lotta Harju, an assistant professor at EM Lyon Business School, told the BBC, unfulfilling jobs are not a 21st-century invention. What has changed are our expectations as to what role our jobs should play in our lives.
This one may come difficult to highly sensitive people. We think and feel deeply, and often have a hard time if we don’t give things our all. We want to pour 100 percent of ourselves into everything we do (and even more so if it is something as important as our job). This is when the art of setting boundaries comes into play. Well-set boundaries will help you preserve your mental energy for other worthwhile things in life, be it your family, pet, or life-
3. “Look before you leap” — check out a company’s work culture before you take the job.
Just like there are certain occupations in which employees are more prone to burnout, there are also certain ones in which employees are more prone to boreout. (Similarly, there are certain companies whose culture is a breeding ground for all kinds of mental health issues, but that’s a whole other article!)
And even though these companies usually don’t promote this information on their website or in their job posts, as a highly sensitive person, you can use your intuition to spot red flags before you sign the contract.
On the positive side, there are also certain green flags to look for in your future employer. These include:
Autonomy and having a say in which tasks you are going to take on
A flexible work schedule
A culture of open dialogue and appreciation (sidenote: HSPs are not great with criticism, so it’s nice to have a job in which we feel valued — and are given feedback on what we do well, not just what we could do better)
4. Talk it out — either with your employer, friend, or professional.
If you have recognized boreout symptoms in yourself, it’s high time to have a sincere chat with your manager. Other people who can support you on your journey include your family and friends, colleagues, life or career coaches, and therapists.
This is, however, easier said than done, particularly because of the social stigma associated with boreout. It may be even worse if you are a highly sensitive person, because your brain makes you highly aware of other people’s emotions. If this is the case, don’t let the shame stop you from healing. Educate yourself about boreout and you will realize that it is far more common than you think. And if you don’t take the first step in talking about it, nothing will change.
5. Follow your passion and make a career change.
If the above mentioned strategies failed, you should consider leaving your job. There may be a whole plethora of reasons holding you back, but one common issue among boreout sufferers is a lack of self-esteem. You may have no recent achievements to be proud of, no projects to include in your portfolio, and/or no figures to impress your future employer.
Or, you may be in the wrong career field altogether. Perhaps you took a job for a paycheck, but you know it’s not your true calling. So why not pursue something that is?
If you are in a boreout situation, you can easily boost your self-esteem by looking at your other achievements in life, be it in volunteering or parenting. Also, don’t forget about the unique superpowers you can bring to the table as a highly sensitive person, like your knack for details, your empathy, and how focused you can be when you put your mind to something.
But, right now, listen to your HSP intuition and find a job that’s more fulfilling, or more aligned with, what you’d like to do with your life. The boreout is not worth it, trust me.
HSPs, have you ever found yourself in a boreout situation? What did you do about it
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Post by anne12 on Aug 29, 2022 6:01:05 GMT
Is there a listening ear?
Will I be heard?
Sensitive people often consider how what they want to express can be received by the listener.
If the listener looks tired, they may choose to hold back so as not to burden.
They hold back not only for the sake of the other, but also because it is very uncomfortable to express one's inner self to someone who does not listen properly. Sensitive people clearly sense whether what they say resonates, or whether it just goes in one ear and out the other. In the latter case, it can be experienced as a loss of vitality. And therefore it may be better to hold back rather than open up to someone who is not ready to accept.
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Post by anne12 on Aug 29, 2022 9:53:20 GMT
Do you please your partner too much?
Then you risk feeling that you are losing yourself and you are becoming dissatisfied in the relationship - and as a sensitive person, you can be more strongly affected by the imbalance
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Post by anne12 on Aug 31, 2022 3:43:48 GMT
Is meditation good for hsp’s ?
We like to think that meditation is a good thing. The science seems to indicate all kinds of good effects come from meditating. But then, why does it seem to be so hard for highly sensitive people to do it? We try one method and it doesn’t work or we lose track. Then we try another method and it actually seems to make us more anxious.
Sure there are those HSPs who have solid meditation practices that are very effective, but I haven’t found that to be true for most highly sensitive people. I have a hypothesis about why.
Some of the most popular techniques for meditating are particularly challenging for our reactive brains. Take mindfulness for example. The most common instruction is to empty your mind, to release thinking gently, and to allow each thought to fly away. Well, my HS friends, the thing is, your brain is actually wired to keep thinking, even when you are resting or “meditating”. So you aren’t going to be initially successful at the most popular secular technique.
While all hsp’s are different, they do have a more active brain.
Here are a few tips:
1. If you would like to sit quietly in “meditation” or contemplation, have a notepad near you and actually write down the thoughts you have that are important to you. When we start to slow down, that is when the good thoughts might really pop up because they have space. You don’t have to think a lot about them, but making a note honors your reactive, thinking brain and allows you to return to them later, letting go of the pressure to either remember or forget.
2. Use analysis. You know how you are such a good thinker. You can mull something over and over and over. Well, that is actually a great technique for meditation. Set the stage, choose the topic/question (the more existential the better, but it can also be something more current like (mine for the moment): How do I let go and feel great about my son leaving for college without feeling so bereft for missing him and wanting to be able to support him? (Please know that I’m not alone–lots of HSMoms struggle with this.)
3. Use a mantra. Give your brain a piece of hard candy to suck on. That’s how I think of a mantra. Find something that is supportive and nurturing to you. I use the Serenity Creed or a mantra from Transcendental Meditation or “I am home” or Ho’oponopono or Loving Kindness or… The point being, it doesn’t matter. Just choose something to chew on and use it over and over again.
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Post by anne12 on Sept 2, 2022 16:43:45 GMT
What does it mean to go on a retreat and why is it recommended for HSPs?
Retreating is an act of moving back or withdrawing. Retreat is the act of giving up and withdrawing or a time away in a quiet and secluded place where you can fully let go of daily responsibilities and relax.
Kirsten MacLeod, author of the book, In Praise of Retreat, defines it as: “A retreat means removing yourself from society to a quiet place where moments are strung like pearls, and after long days apart in inspiring surroundings, you return home refreshed and with a new sense of what you want to do with your life.”
Many spiritual traditions and cultures have a practice of leaving behind the daily routine and going on retreat. For example, in Hinduism, disciples may stay at an ashram, which is a place removed from urban life, where spiritual and yogic disciplines are pursued.
Buddhism also advocates spending time in retreat as a period of reflection in which one may immerse oneself in study and practice at a temple, retreat centre, or even a hermitage or cave. During this time, the person on retreat can focus fully on their spiritual practice free from distractions.
What does this have to do with being a Highly Sensitive Person?
Because our nervous systems are taking in and processing so much information, we are often in a state of overwhelm. To reduce our level of stimulation, we may need to retreat to a quiet, dark bedroom and be alone in order to rest and recover to lower our levels of arousal and stimulation and to process.
HSPs are highly attuned to the subtle nuances of our surrounding environments, as well as the emotions of others and our own emotions. Our high depth of processing means we are taking in large amounts of information and processing it deeply. We may become easily overwhelmed by information and sensory stimulation of daily living because we are constantly taking in so much information.
Many of us live in busy, urban centres and also have very full lives with packed schedules. We may be working full time, stressful jobs, or have businesses with clients whose demands we need to meet. We may be studying and have multiple deadlines to meet. We may be parents or caregivers to children and/or elderly family members and have people who depend upon us.
For HSPs, oftentimes it is not enough to take a two week vacation to feel truly refreshed and rested. We may find that after all the planning and hectic travel of a vacation, we need a vacation from our vacation afterwards!
Daily meditation, a mindfulness practice, time in nature, and silence are very important and have all been found to be beneficial for HSPs to help us regulate our sensitive nervous systems and function more effectively in the world.
If we don’t take the time to nourish ourselves by having quiet, alone time in nature then this can result in burnout, chronic stress, fatigue and mental and physical health challenges. Going on a retreat is a way to provide self-care and nourish and regulate our sensitive nervous systems so that we can avoid such physical and mental symptoms. Similar to the act of retreating to a quiet room, a retreat in a quiet place in nature for several days can offer us that chance to reset and truly rest and restore.
A retreat does not necessarily have to be spiritual, although it can be. For me, it is about taking time out from my daily routine and away from the busy-ness of modern life. It is a chance for self-reflection, reconnection with your inner self, connection between mind-body-soul and gathering and connecting with like minded people. During a retreat, you’ll be secluded in a distant place, usually surrounded by nature, away from noise and distraction. Everything’s planned out for you so that you only focus on your wellbeing. Retreats may be structured or unstructured depending on your needs, but I find that having that structure in place allows me to not have to think about things such as planning meals or what I will do each day etc.
Being in a communal setting in nature with other HSPs in this way is highly therapeutic, refreshing. Having those types of authentic connections with other sensitives and the chance to feel validated and normalized is a life changing experience.
It’s not always possible to go on retreat with other HSPs but there are a host of meditation, yoga or nature retreats available to choose from. Or you can organize your own free-range retreat by renting a cabin in nature for a week.
We may not realize that living in busy built up urban environments with a high level of noise and absorbing the energy of those around us in crowded settings, as well as pollution, electromagnetic frequencies etc. can also affect us as HSPs.
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