Self-regulation for highly sensitive people: 5 tips that really help
- Monika Kapoor
- 15. Dez. 2024
- 3 Min. Lesezeit
Aktualisiert: 24. Dez. 2024
Are you often overwhelmed as a highly sensitive person (HSP)? Discover 5 tips for better self-regulation to maintain your energy levels in everyday life and cope with stressful situations
Highly sensitive people (HSP) know the feeling of overstimulation only too well. Self-regulation is therefore an indispensable tool for mastering everyday life with confidence. In this article, I present five effective tips that I think work best.
Why self-regulation is so important for HSPs
As HSPs, we often place high demands on ourselves and our environment. But in our hectic everyday lives, we quickly reach our limits and look for ways to still get everything done. The following strategies will help you to maintain your energy levels and stay productive even in stressful situations.
1. Positive self-talk: inner strength through kindness
The voice in your head should be your ally - empathetic, loving and encouraging. As highly sensitive people, we are often more empathetic towards other people than we are towards ourselves. This is where change can begin: Consciously observe your inner dialogue and practise positive self-talk. This strengthens your self-confidence and helps you to break out of negative thought spirals.
2. Plan rest breaks - and defend them
Regular breaks are essential for highly sensitive people in order to remain productive. Consciously plan them into your daily routine, ideally in an undisturbed room. Your nervous system processes significantly more stimuli than that of a non-highly sensitive person and therefore needs regular rest.
👉 Tip: Block out fixed rest periods in your calendar - and treat them like important appointments. Breaks are not wasted time! They give you back the energy you need for the rest of the day.
3. Nutrition: recharge your batteries with the right foods
Your diet affects your energy levels - physically, mentally and emotionally. Pay attention to how your body reacts to different foods. If certain foods rob you of energy or make you feel unwell, consciously choose alternatives.
🌱 Many HSPs benefit from dietary supplements. Seek advice from a qualified expert and rely on your body feeling. The goal is clear: reduce your stress levels and find a stable inner balance.
4. Movement and breathing: getting emotions flowing
Emotions often build up in the body and need to be processed. As HSPs, we often withdraw when stressed - a quiet room, a favourite place, not hearing anything from the outside world. But this is exactly where it helps to incorporate movement and conscious breathing.
💡 Walks, yoga, gymnastics or fascia exercises are great ways to reduce stress. Combine retreat and activity: For example, you can do a 5-minute breathing exercise in your favourite place to relieve yourself emotionally.
5. Contact with nature: Regulate your nervous system
Nature is a powerful helper for highly sensitive people. Whether it's grass, trees, water or the sun's rays - natural elements have a calming effect on our nervous system.
🌳 Tip: Find out which environment gives you the most energy back. Perhaps it's a short walk in the woods, watching the clouds or being near a tree that gives you a sense of calm. Experiment and make nature your retreat.
Self-regulation: a lifelong practice
Self-regulation is not an option for the highly sensitive - it is a necessity. Various activities help you to stay powerful and consciously utilise your precious energy.
As HSPs, we want to use our gifts to make a positive difference in the world. But to do this, we need to protect our own resources. This is the only way we can fulfil our potential.
My personal approach: small steps in the chaos
For me personally, prioritising breaks in a chaotic family life is a challenge. When the home is noisy and turbulent, children demand attention and the housework piles up, an undisturbed walk in the woods often feels utopian.
In moments like these, I pause for a moment, take three deep breaths and ask myself: what is really important right now? Sometimes the answer is as simple as a cup of tea and a game of pinochle with the family.
