But since most of us weren’t allowed our feelings growing up, especially sad or angry ones, we’re not sure now how to have them — and we can make ourselves wrong when we experience them in such a deep way. 

All this means you need lots of support. If you are feeling overwhelmed by the strength of your emotional experiences and need help regulating, here are some ideas I have found work for my HSP clients:

PHYSIOLOGICALLY:

–Think of your 5 senses and how to support them. Make a “Mental Health First Aid Kit” with a few of these things: 
+Ears: Spa Music, Noise Machine (Ocean, White Noise)
+Sight: Pictures of the Ocean, Mountains, Lakes, What Else?
+Smell: Have Oils Around You
+Taste: Suck on Mints, Candies, Straws
+Touch: Weighted Objects, Furry, Soft Things (To Wear Too)
–Try weighted material – like a weighted blanket. If you don’t have access to one, try placing heavy objects in your lap like books.

–Experiment with letting yourself “turtle” – make your body like a turtle under a blanket.

–Practice deep diaphragmatic breath.

–If you have pets that can be soothing, pet and cuddle with them.

–If massage works for you, schedule one.

–If you are safe to do so, close your eyes. If you are sighted, your vision is the main way you receive stimulation. Closing your eyes helps to reduce stimulation which can help you re-regulate.

DAILY ACTIVITIES:

–Commit to daily exercise – it doesn’t need to be a full work-out, just a walk will do. Ideally a walk in nature.  

–Try watching funny videos of animals, babies, whatever makes you laugh.

–Develop a daily gratitude practice. Think of someone or something you are grateful for. Hold your hand to your heart and think about them.

READING IDEAS:

–Anything by Brene Brown

–Anything by Harriet Lerner but especially The Dance of Anger

–The Highly Sensitive Person by Elaine Aaron

–The Body Keeps the Score by Bessel Van der Kolk

–Ambiguous Loss by Pauline Boss 

–Nonviolent Communication by Marshall Rosenberg

MANTRAS:

I only have power and control over what I say and do. I am allowed to set boundaries with people who disrespect me.

We are brainwashed by a toxic culture. The only way I can counteract that brainwashing is by living my life with love and integrity. 

As an HSP, I will always feel my feelings deeply. I may always be sad about the many losses in my life. But I am also allowed to feel happy. I am also allowed to support and comfort myself. I am allowed to teach myself how to nurture and comfort myself. If I truly love myself, I will learn how. 

One of my many powers is my ability to feel deeply. I can work on respecting and loving myself for this gift.