Written by Nancy Prescott, LPCC
Managing life post-COVID has made many of us realize our old “normal” may not feel the same as it did before. After enduring more than a year of constantly changing information, for many, the safest place has felt like home. Now that many people have been vaccinated and are starting to socialize again, it is normal to be feeling some trepidation about what that looks like for each of us. If you identify as a Highly Sensitive Person or HSP, this can be especially challenging.
Connection (and Anxiety) for a Highly Sensitive Person
After more than a year, of being isolated from friends and family many of us are feeling the desire to reconnect. It can be tempting to jump back in with both feet – it can be enticing to say “yes” to every invite that comes your way. Before you know it, you have overcommitted and are looking at your calendar with a sense of dread. It can be tricky to navigate how much “out” time will feel good due to the propensity for overwhelm and overstimulation. If you are an HSP, you have probably noticed you have a more sensitive “dial” than most. Highly Sensitive People, or HSPs, have a more sensitive nervous system and thus, are prone to overarousal. Noisy or loud environments (restaurants, concerts) can be enough to overstimulate the HSP’s sensitive system. Because of the HSP’s ability to take in all the subtleties of their environment, this can lead to feelings of overwhelm quickly. The push of wanting to get back out there, but the pull of wanting to stay home (where the environment is more controlled) can present some challenges.
What does re-connecting look like for the HSP?
So how do you decide how to re-enter this new world, with the many uncertainties that remain? How do you determine what feels right? Obligations and people-pleasing may get in the way of being able to find healthy boundaries with how much time spent we spend out with others. We have all had to make do with little socializing in the past year and it is ok to take things slow. It may feel great to be out at first, until you are dying to leave that noisy, crowded, room/party/restaurant.
Before saying, “YES!”: some things for a Highly Sensitive Person to consider…..
- Any kind of change can be difficult for a Highly Sensitive Person- even positive change. It is important to be aware of when you are approaching that level of overstimulation.
- Think about your normal response to change. How well do you manage big changes in your life? Are you resistant or throw yourself in? Moderation is key right now.
- Reflect on your current status. How are you feeling overall? Frazzled, bored, tired, how has your body responded to change in the past?
- Pay attention to who or what you are saying “yes” to. Obligation, duty, guilt? Or is it something you truly want to do? Does it feel draining or uplifting when you think of this event?
- What kind of physical environment impacts you? Noise, quiet, lots of people, or a small gathering?
- How do last-minute plans feel, do you prefer something planned out?
- Incorporate mindfulness to check in with how you are feeling when out with others. Our bodies are great barometers of how we are doing- it is helpful to notice what’s happening within. Is there tension, strain, or irritation? If you notice you are wearing your shoulders as earrings (tension) it might be time to leave!
- Make time for something grounding when you return home, time spent in nature, a hobby you enjoy, or quiet time to recharge.
If you DO find yourself feeling overwhelmed as an HSP while out:
- Remember to breathe. Taking some deep breaths will get you out of the fight or flight response and calm your overstimulated nervous system.
- Step outside or take a break from noise or feelings of overwhelm.
- Know that it’s ok to leave when are ready. Make goodbyes brief and find the nearest exit.
- Pay attention to what works for you and what doesn’t. Everything is a learning experience.
Clear is kind. You can get your needs met as a Highly Sensitive Person.
Although it can be good to push yourself out of your comfort zone, know when to say “no” to something that is clearly not a fit. Once you can recognize the kind of environment you thrive best in, those will be the “yes” responses that feel easy. Knowing and understanding what works best for you will help you to reach a healthy balance.
Start Online Therapy or Therapy for the HSP in Minnesota
It’s simple to start therapy in our Plymouth, MN counseling office, or anywhere in the state with online therapy in Minnesota. You can feel more confident, comfortable, and connected to the world in a way that works for you. To get started, follow these simple steps:
- Schedule a free consultation
- Meet with a caring therapist
- Start enjoying life and feeling the joy around you again.
Other Counseling Services at Radiant Living Therapy
Our problems have many layers. We know these issues are complex so, we are here for you at our Plymouth, MN counseling office. Our professional therapists offer a variety of options for supporting your mental health needs. Our counseling services include individual counseling for anxiety or depression therapy, counseling for teens, marriage counseling and couples therapy, EMDR for trauma therapy, highly sensitive person (HSP) therapy, counseling for men, therapy for infertility, and more. Most of these services can also be offered online. Let us help you live your best life, starting with online therapy.
If you are a helping professional looking for help, or a therapist needing supervision or consultation services, we can help you, too. No matter the need, our therapists look forward to connecting with you!
