Blog

March 21, 2017

Imagine a familiar scene - your alarm goes off, you hit the snooze button repeatedly and stay in bed until the last possible second only to frantically rush through your morning routine in an effort to get to work on time. By the time you leave the house, you are already in stress mode and it is only 9am! Your breath is shallow and adrenaline is pumping, but your mind feels sluggish so you grab a cup of coffee which only amps you up even more. This hectic start to your day leaves you distracted, edgy and exhausted. Does this sound familiar? If so, you may be experiencing “morning dread” - that feeling of getting “stuck” in bed and wanting to hibernate after the alarm goes off. Many Introverts and Highly Sensitive People (HSP) know this feeling all too well.

There are many contributing factors to the “morning dread” that can span from depression and seasonal mood shifts to lifestyle being misaligned with temperament. In this article, I will be speaking to the latter. Introverts and Highly Sensitive People may be struggling in the morning because of lifestyle routines that others aren’t affected by. Perhaps you are working a schedule that is not the “right fit”, taking on too many responsibilities with loved ones, getting too little rest or just simply struggle with transitions.

Procrastination in the morning is completely understandable when you have not had enough downtime to rest your body and mentally process the previous day’s events, yet have more demands ahead of you. Sounds exhausting, right? It is, especially for the introspective brain that needs more time to digest all the subtleties it takes in throughout the day. If you are still feeling exhausted and overstimulated from the day before, you are not going to want to get out of bed to be subjected to more stimulation - whether that be social interactions, a noisy commute or the bright light of the sun.

Let us look at five helpful tips to reduce morning dread and make your routine more manageable.

Pay Off Your Sleep Debt
If you are constantly overworked or deprive yourself of sleep, you start compiling a sleep deficit. Think of it as a negative balance in your bank account that you have to pay back. Sleep deprivation leads to feelings of fatigue, poor concentration and irritability, therefore you may feel tempted to increase your caffeine intake. Unfortunately, caffeine often mimics physiological signs of fight or flight and increases feelings of anxiety. If you have been overscheduled and underslept lately, it is paramount that you make that time up rather than supplementing with caffeine! Schedule a weekend with no activities and give yourself permission to sleep as long as your body needs to.

Allow Time to Transition
Give yourself more time in bed than you need to accommodate your entire sleep routine from start to finish. Think of your sleep routine as not just the amount of time you are sleeping, but the total time you need to fall asleep at night, get a full night’s rest and transition out of sleep in the morning. Over the next week, start to observe your habits in these three areas:

Now let us do the math:
Wind Down Time + Adequate Sleep + Morning Transition = Total Time in Bed

You may end up needing ten or more hours in bed, but that is okay. By giving yourself adequate time to fall asleep and transition into your morning routine, you will feel more relaxed, focused and productive throughout the day.

Make Time for Downtime
Not getting enough downtime and sleep creates a vicious cycle. You struggle to relax at night, stay up way too late and then struggle again to get out of bed because you are tired. I know it can be difficult to take time for downtime and you may be asking me, how will I get anything done if I spend ten hours in bed every night? My answer is you will not get anything done if you are exhausted and overstimulated. Or you will, but it will take you longer and be more frustrating. Introverts and Highly Sensitive People need time and mental energy to process decisions at length which becomes increasingly difficult the more tired, stressed and overwhelmed you may be. When you really look at your to-do list, you would be surprised with the number of items that can be postponed, delegated or deleted.

Decision-Free Living
HSPs have brains wired to inhibit action until every decision has been thoroughly analyzed. This strategy is helpful when making major life decisions, but can lead to feeling paralyzed and overwhelmed when dealing with the multitudes of little decisions we make throughout the day. Conserve your decision-making energy by streamlining as many areas of your life as possible. Create a weekly routine with set days or times for chores, running errands, etc. Maintaining a regular routine means less energy wasted making choices and more time to enjoy the spontaneous or unexpected parts of your daily life.

What is Not Working?
Typically when we are not getting enough downtime and sleep, there is a bigger issue contributing to the inability to take care of ourselves in this basic way. If you find yourself constantly sleep deprived and exhausted, it may be time to ask yourself the hard questions. What is not working? What is preventing me from getting enough sleep? What is creating this resistance to getting out of bed in the morning? It could be as easy as making simple adjustments such as starting work later and outsourcing tasks you dislike to create more space in your schedule. Or there could be a bigger issue at play such as struggling to set boundaries with loved ones or ignoring your own needs. Check in with yourself.

If you find it increasingly difficult to get out of bed in the morning, something in your lifestyle may be misaligned with your Introverted or Highly Sensitive temperament. Taking a look at your sleep routine, paying off your sleep deficits and incorporating more downtime into your schedule can have a huge impact on how you function throughout the day. For Introverts and Highly Sensitive People, getting enough rest and downtime is not optional, it is essential to being able to embrace the day with enthusiasm versus dread.

Do you find yourself struggling to make helpful lifestyle changes? Are you still lacking motivation despite having adequate time for sleep? If so, it may be time to reach out for support. Share your thoughts with me at april@expansiveheart.com

March 13, 2017

We all know the saying “Spring Forward, Fall Back” to help us remember the seasonal time changes. Although we dislike losing an hour of sleep over the weekend and feeling tired on that first Monday morning back to work, setting our clocks an hour ahead to give more light at the end of day is generally welcome. With longer days, there is more leisure time in the evening and with more exposure to sunlight, mood generally improves for those with the “winter blues”. However, anyone who is Highly Sensitive may be having a different experience of daylight savings time since any type of change can be a difficult adjustment and we are more prone to getting overstimulated when fatigued.

No matter what the circumstance, Highly Sensitive People (HSP) are wired to notice subtle changes in their environment and process those changes before taking action. Thinking and processing new situations at such a deep level causes fatigue and difficulty making quick transitions. Although this time change is experienced every Spring, your nervous system will still need time to analyze all the subtle and more obvious shifts that come with it. With the different quality of light, everything may appear slightly different as you move throughout your day, including the behaviors of others around you. That is a lot for the Highly Sensitive brain to process! It would be no surprise if you are feeling more fatigued and overstimulated than normal. Below are five strategies to help you ease into this transition.

Minimize Caffeine Use
HSPs are typically very sensitive to the effects of caffeine, which can mimic feelings of anxiety or restlessness. Although you may feel the urge to increase caffeine use to counteract drowsiness throughout the day, try to limit caffeine intake to before lunchtime. Instead, take short breaks to rest when you are feeling tired or overstimulated.

Take More Downtime
You will most likely feel more sleepy during the day as you adjust to daylight savings time and use additional energy to process the seasonal changes. Minimize extracurricular activities to allow for more rest this week.

Maintain Your Sleep Routine
Sleep deficits increase the likelihood of overstimulation, which only result in more difficulty falling asleep. Resist the urge to stay up later so that you can quickly reset your circadian clock and prevent ongoing sleep disturbances.

Utilize Relaxation Techniques
If you have trouble falling asleep, do a calming activity before bed such as taking a warm bath, quietly drinking a cup of your favorite bedtime tea, try some gentle/restorative yoga poses or listen to a guided meditation.

Create a Conducive Environment for Sleep
HSPs have increased sensory sensitivity and are often bothered by bright lights, loud noises and itchy fabrics. Conversely, we also notice subtle sensory input as well. Be sure to reduce any distractions, however small, that would hinder your ability to fall and stay asleep.

If you find yourself struggling with the transition into daylight savings, you are not alone. Many Highly Sensitive People have difficulty with any type of transition, so it is completely understandable if you are feeling unsettled, less focused or more irritable this week. Be gentle with yourself and allow yourself time to ease into the changes.

What helps you adjust to the time change? Feel free to share your thoughts with me at april@expansiveheart.com

February 27, 2017

Sensitive Circles: A Monthly Group for Highly Sensitive People

Would you consider yourself?

If so, you may be a Highly Sensitive Person (HSP), a genetic trait found in 15-20% of the population. Being Highly Sensitive creates an advantage of being able to live, love and feel deeply, but can often lead to feelings of overwhelm and being misunderstood.

Whether you are just discovering your Highly Sensitive nature or have known for some time, this group will provide an opportunity to help you understand and embrace your temperament. Each month a different theme such as self-compassion or stress management will be explored through the use of mindfulness tools, personal reflection and open dialogue. You choose what group sessions you want to attend based on your availability and interest in the theme for that month.

In a world where being sensitive is seen as a weakness, allow this group to provide a safe haven to be yourself, discover your Sensitive Strengths and connect with others who feel the world as deeply as you.

Upcoming Circles and Themes

Group Size
To ensure a safe space to share openly and build connection, group size will be limited to six members.

Where
Flood Building
870 Market Street
San Francisco, CA 94102

Cost
$30 per session

RSVP
Due to limited space, RSVP and advance payment is required to attend.

Space is limited. Save your spot!
Come experience the joy of being surrounded by other HSPs. Sign-up Now:
Call 415-234-3311 or e-mail groups@expansiveheart.com.

Looking for a more in-depth group experience?
Consider my 8-week Self-Exploration Group instead.

Group Facilitated by April Snow, MA, MFTI*
As an Introvert and Highly Sensitive Person who specializes in working with Highly Sensitive clients, I understand what it is like to experience the world differently while managing deep emotions. Together, we can explore the impact of being a Highly Sensitive Person, so you can begin to thrive again.

*Marriage and Family Therapist Intern #94455 at the Center for Mindful Psychotherapy, Supervised by Renee Beck, LMFT #21060

February 6, 2017

Highly Sensitive Person: Self-Exploration Group
High Sensitivity is an innate trait found in 15-20% of the population, according to research by Elaine Aron. It is a variation that allows the nervous system and brain to process subtleties and details that most miss. This once lifesaving evolutionary tool has become an overstimulating burden in the modern world where there are high amounts of stimuli to process at all times.

How do you know if you are a Highly Sensitive Person (HSP)?
Here are a few clues:

Want to learn more about being a Highly Sensitive Person?
In this 8-week Group, you will gain support from a small community of other Highly Sensitive people while you explore different facets of your life as an HSP:

Come experience the joy of being surrounded by others who feel as deeply as you and understand the struggles of being highly sensitive in an overstimulating world.

Group Size
To ensure a safe space to share openly and build connection, group size will be limited to six members.

When
Tuesdays, 3:30-5:00pm
8-week Series begins 9/26/2017

Where
Flood Building
870 Market Street
San Francisco, CA 94102

Cost
Option 1: $395 for the entire 8-session Group
Option 2: $595 for the entire 8-session Group plus two Individual 50-minute sessions
Option 3: $795 for the entire 8-session Group plus four Individual 50-minute sessions

Individual therapy sessions can be a compliment to your group experience, to help you process and integrate insights.

RSVP
Due to limited space, RSVP and advance payment is required to attend (can be paid in monthly installments).

Space is limited. Save your spot!
To create a deeper understanding of your Sensitive temperament and how to manage it, Sign-up Now:
Call 415-234-3311 or e-mail groups@expansiveheart.com.

Group Facilitated by April Snow, MA, MFTI*
As an Introvert and Highly Sensitive Person who specializes in working with Highly Sensitive clients, I understand the struggles of managing deep emotions and the frustration of being overwhelmed and misunderstood. Together, we can explore the impact of being a Highly Sensitive Person, so you can begin to thrive again.

*Marriage and Family Therapist Intern #94455 at the Center for Mindful Psychotherapy, Supervised by Renee Beck, LMFT #21060

January 23, 2017

Sensitive Singles Support Group
Introverts and Highly Sensitive People (HSPs) have a deep capacity for making connection, so why is dating so challenging? Social anxiety, dislike of small talk and pressure to make quick decisions are just a few of the barriers that prevent Sensitive types from feeling confident.

Create a deeper understanding of how temperament impacts your capacity to build intimate relationships in this support group created specifically for Single Introverts and Highly Sensitive People who long for deep emotional connections but struggle to find satisfying relationships in a hookup culture.

In addition to providing support for one another, we will:

Group Size
To ensure a safe space to share openly and build connection, group size will be limited to six members.

When
Tuesdays, 6:00-7:30pm
12-week Series begins 9/26/2017

Where
Flood Building
870 Market Street
San Francisco, CA 94102

Cost
Option 1: $595 for the entire 12-session Group
Option 2: $795 for the entire 12-session Group plus two Individual 50-minute sessions
Option 3: $995 for the entire 12-session Group plus four Individual 50-minute sessions

Individual therapy sessions can be a compliment to your group experience, to help you process and integrate insights.

RSVP
Due to limited space, RSVP and advance payment is required to attend (can be paid in monthly installments).

Space is limited. Save your spot!
To create a deeper understanding of how Introversion and Sensitivity impacts your dating experience, Sign-up Now: Call 415-234-3311 or e-mail groups@expansiveheart.com.

Group Facilitated by April Snow, MA, MFTI*
As an Introvert and Highly Sensitive Person who specializes in working with Highly Sensitive clients, I understand the struggles of managing deep emotions while navigating relationships. Together, we can explore what is not working, so you can begin to thrive again.

*Marriage and Family Therapist Intern #94455 at the Center for Mindful Psychotherapy, Supervised by Renee Beck, LMFT #21060

December 18, 2016

Do you often dread going home for the holidays or visiting with friends and family because it leaves you feeling exhausted and depleted? While the busyness and high expectations of the holiday season have the potential to be stressful for everyone, Introverts and Highly Sensitive People are especially vulnerable to becoming overwhelmed during this time of year. It’s difficult attending numerous social engagements, being inundated with noise at shopping malls and having your daily routine disrupted. Your instinct may be to hibernate and withdraw from holiday activities to preserve your energy. Before you miss out on the opportunity to spend quality time with loved ones (which most HSPs really enjoy), try some of the tips from my Holiday Survival Plan. A few small adjustments to your holiday routine can help you stay energized while enjoying this wonderful time of year.

Tip #1: Add a Buffer Day to Your Calendar
Schedule at least one day off after the holidays to recharge before heading back to your normal routine. This may require taking a shorter trip or taking an extra day off work, but will allow you to feel rested and prepared to re-engage with your responsibilities.

Tip #2: Plan Ahead
If traveling to visit friends and family, inquire about scheduled activities ahead of time so you know what to expect and can reduce anxiety of the unknown. A Highly Sensitive Person will often have difficulty with surprises or unexpected changes in routine. Planning ahead also gives you an opportunity to set limits on commitments and communicate your needs for solo activities or downtime.

Tip #3: Shop Online
If you become overwhelmed by long lines, hectic parking lots and noisy stores, give yourself permission to shop online. This can provide an opportunity to quietly reflect on your gift selection and compare options without pressure or distraction.

Tip #4: Make a Wish List
Gift giving can often be an emotional process for HSPs as we tend to put a considerable amount of effort into gift selection. Unfortunately, this can lead to disappointment if that effort is not reciprocated. Remember that non-HSPs do not possess the Highly Sensitive Superpower of perception and may need help deciding on the best gift for you. Try making a wish list this year to minimize disappointment and let others know what you want.

Tip #5: Make Sleep a Priority
Whether you are traveling to a different time zone or socializing more than normal, adequate sleep is essential this time of year. Increased activity, changes in routine and stimulation means more for the Introvert or HSP to process which can lead to fatigue. Listen to your body and rest as much as you need to.

Tip #6: Maintain Routines
Highly Sensitive People often feel unsettled or anxious when daily routines are disrupted, so it is important to maintain your routine as much as possible while traveling or engaging in holiday activities. For instance, if you take a walk everyday or meditate before bed, be sure to continue those practices to stay grounded.

Tip #7: Monitor Caffeine and Sugar Intake
HSPs are typically sensitive to the effects of stimulants such as caffeine and sugar, which can disrupt sleep and impact mood. Monitoring caffeine and sugar consumption can be extremely helpful in maintaining balance during the holidays.

Tip #8: Take Breath Breaks
During large gatherings or overstimulating activities, occasionally step away from the crowd to focus on your breath. All it takes is three slow, deep breaths to recenter and recharge. HSPs often feel anxious in large crowds or noisy environments so finding a quiet area (such as a bathroom) can help calm the nervous system.

Tip #9: Unplug to Unwind
Checking our phones or browsing social media can feel like an escape during social situations, but it actually adds to our stimulation level as HSPs take in a lot through the senses. If you find yourself constantly looking at your phone during a party, you may be in desperate need of some quiet time (preferably with eyes closed).

Tip #10: Communicate Your Needs for Downtime
Let your friends and family know that you need a little quiet time each day, especially before a big dinner party or day of shopping. By communicating your needs, you can advocate for yourself and reduce any feelings of concern or frustration from others.

Tip #11: Choose Quality over Quantity
When spending time with loved ones who we don’t see often throughout the year, it’s natural to want to spend as much time as possible together. However, quantity does not always lead to quality, especially for HSPs and Introverts. If you feel yourself feeling depleted, take time to recharge so you can better enjoy the time you do spend with friends and family.

Tip #12: Manage Expectations
Highly Sensitive People often have a need for meaningful social connections and a desire for the holidays to feel magical. When reality does not meet our expectations, we can suffer greatly from disappointment. If needed, create your own magical moments this season such as treating yourself to a special gift or planning a fancy dinner with a friend.

The holiday season often leaves Introverts and Highly Sensitive People feeling depleted and overwhelmed. With a few simple adjustments to manage stimulation and improve self-care, you can enjoy your favorite holiday festivities with more energy and less anxiety.

What self-care strategies help you maintain balance during the holiday season?
Feel free to share your thoughts with me at april@expansiveheart.com

November 14, 2016

Have you recently discovered or suspect that you are a Highly Sensitive Person, but struggle to accept that your sensitivity is a permanent part of you? Being easily overstimulated, exhausted or intensely emotional can be difficult and perhaps you fear the sacrifices you might need to make to accommodate your sensitive nature. Fears may arise of a sequestered life at home, hiding from an outside world that is often stressful or harsh. I will not lie to you - you will need to make some lifestyle changes to manage your sensitivity such as finding space for downtime on a daily basis, maintaining consistent sleep habits, and cultivating a reasonable work-life balance, among others. You can still be engaged in the world, it will just need to be in a less stimulating way, something that is different for every Highly Sensitive Person.

Embracing Superpowers
Being sensitive may take a bit more effort on your part to manage, but you gain a plethora of wonderful Superpowers! You may be wondering, what is so Super about Sensitivity? Actually, a lot! HSPs make wonderful partners, friends, parents and employees. We are very insightful, perceptive, conscientious, and detail-oriented. Highly Sensitive People also have a high capacity for connection in relationships and a passionate appreciation for the arts. Essentially, we live, love and feel deeply!

Letting Go
As wonderful as it can be to discover and name your Sensitivity Superpowers, there is often a natural process of grieving. You may still be worried about the sacrifices necessary to receive the gifts of Sensitivity. I understand, it is difficult changing the vision we have for ourselves or failing to meet the expectations of loved ones. However, as I have learned on my own journey of self-discovery, just because I CAN do something, does not mean that it is SUSTAINABLE. Sometimes the vision changes and that is okay. As you begin to explore your relationship to your Sensitivity more deeply, notice if you are beginning to grieve a vision of yourself as a non-HSP. You may notice yourself passing through the Five Stages of Grief that were first introduced by Elisabeth Kubler-Ross in her book On Death and Dying. Below I look at the experience of being Highly Sensitive through the lens of the grieving process:

Five Stages of HSP Grief

Denial "I am not Sensitive. High Sensitivity is not actually real."
This stage helps protect us from the difficulty of our experience and reduce the discomfort. Although it can be relieving to find out about the innate quality of High Sensitivity, it can also feel too permanent.

Anger "I do not want to be this way. I hate being sensitive."
As we begin to accept the reality of our situation, the defense of denial slowly fades away and feelings begin to surface. Anger is a natural reaction.

Bargaining "Maybe I can compromise. It is okay if I stay out late tonight."
Bargaining helps us feel less helpless and more in control.

Depression "This is hopeless. I cannot live this way; it is too hard."
In this stage, we may be mourning lost potential or ideas we had for ourselves.

Acceptance "I appreciate my Sensitivity and its gifts."
Loving your Sensitivity and nurturing yourself with it in mind.

Just as with any personal process, there is no finite destination, but a natural tendency to move in and out of the different stages. Give yourself time to process and be with each stage, taking as much time as you need to be there. With time, you can increase acceptance of your Sensitivity, make any necessary lifestyle adjustments and learn to thrive.

How have you experienced these different stages during the discovery of your own Sensitivity? What messages do you tell yourself? Feel free to share your thoughts with me at april@expansiveheart.com

October 12, 2016

In this bite-sized blog post, I discuss three essential practices for the Highly Sensitive Person (HSP) to maintain calm amidst the busyness of life.

If navigating graduate school and starting a therapy practice has taught me anything, it is how to be a busy Highly Sensitive Person (HSP) while maintaining balance. Due to our enhanced perception and emotional capacity, HSPs have the ability to be extremely detail-oriented and love to immerse ourselves deeply in our work or caring for our loved ones. However, unless we have adequate amounts of quiet time to decompress, we are often left exhausted and overstimulated by a demanding schedule. Below are a few essential practices that I use to reduce anxiety and overstimulation while happily checking off my to-do list.

Allow Quiet to be Part of Your Routine:
Find Quiet moments throughout the day to DO NOTHING. Even 5 minutes makes a big impact. Sit in the bathroom or car in between activities, lay in the dark, lounge outside or take advantage of whatever quiet space you have access to. In these moments, simply notice your breath, allowing your body to relax with each exhale. HSPs are easily overstimulated by too much stimuli, so by giving your nervous system time to decompress and your mind time to slow down, you can reduce your overall stress load.

Breath Breaks are Essential:
Take 30 second breath breaks in between tasks or anytime you feel anxious, stressed or overwhelmed. Slowly breathe in through your nose and then exhale even more slowly through pursed lips (like you are blowing a bubble). Do this several times until you feel more relaxed. Slowing the exhale activates the parasympathetic nervous system and immediately starts to destress your body.

Compartmentalize Your To-Do List:
Organize your to-do list into a daily, weekly and monthly schedule. Then, prioritize the tasks for today and forget about the rest. By focusing on one task at a time, you can reduce your overall level or worry.

No matter what you do, be a master of your own self-care. What would feel absolutely delicious to do for yourself this week? Feel free to share your thoughts with me at april@expansiveheart.com

September 12, 2016

Do you struggle to concentrate at work, feel overwhelmed by what’s expected of you or leave feeling exhausted? Let’s face it, Introverts and Highly Sensitive People often find work to be overwhelming and exhausting. We have a tendency to be easily overstimulated by sensory stimulation (noise, bright lights, social interaction, etc.) and need more time to process our thoughts or make decisions. Put us in an open-office plan, fast paced environment or give us a demanding schedule and the workplace becomes stressful and potentially even unmanageable for quiet, sensitive types. Changing work environments or careers is not always an option, so what do you do?

Below are three simple practices to help you cope as an Introvert or Highly Sensitive Person at work:

1. Take Mindfulness Breaks
Take 30 seconds to pause between each meeting, project or activity: Feel your feet on the ground, your body in your seat and take three slow deep breaths. Inhale through the nose and exhale as you purse your lips (like you are blowing out birthday candles). This slows down your breathing and activates a calming response.

Pro Tip: Try this technique next time you are feeling stressed in a meeting or while stuck in a crowded commute.

Take your lunch break without checking email or looking at your phone. This allows you to slow down and give your mind a chance to rest. Breaks can be taken alone or with a close friend, depending on your needs. For instance, if you’ve had a day full of meetings you may need a quieter lunch.

2. Find Quiet Refuge
Find a quiet space to use when you need to recharge. This could be a break room, unoccupied conference room, nearby park, your car or even the restroom. Finding short moments of quiet throughout the day can help maintain energy levels overall.

Pro Tip:Fresh air and movement enhance the experience.

3. Set Firm Boundaries
Don’t answer any unnecessary personal phone calls or e-mails while at work. Staying single-mindedly focused will help maintain balanced stimulation levels rather than worrying about everything at once.

Maintain solid boundaries with co-workers. Correspond through email when possible and turn down lunch invitations if you’re feeling too drained. Finding a balance of connection and personal space is key.

Pro Tip:It’s actually okay to put yourself first and say “no” sometimes.

By incorporating more quiet moments of self-care into our daily routine and maintaining personal boundaries with coworkers, Introverts and Highly Sensitive People can more easily manage the demands of work. What are other ways you can reduce your level of stimulation and increase your productivity at work?

If you are feeling overwhelmed or overstimulated at work, therapy can be a great support to help you reduce stress and increase self-care. Feel free to reach out to me at april@expansiveheart.com

August 8, 2016

I walk around barefoot as much as possible and find great satisfaction in being able to come home and take my socks off! As a child, one of my first memories was my extreme dislike of wearing socks. I always could feel the seams on my toes, the sensation incessantly irritating and distracting. I didn’t understand why I was so fussy about it and my caregivers would get frustrated with me for taking so long to get my shoes on. When I read that “[highly sensitive children] were more bothered by … the seams in socks” in Elaine Aron’s book, Psychotherapy and the Highly Sensitive Person (p. 35), I literally broke down in tears.

Growing up, I never felt understood. I always felt more fragile, more sensitive, more quiet, more concerned about others, and more emotional than anyone else I knew. I cried when I saw trees being cut down to make space for a convenience store near my house. I would stare at the rain for hours, feeling completely entranced and captivated by the natural wonder. It took me months to transition to a new classroom each school year. I suffered from autoimmune issues, and my body is very sensitive to stress. I always felt different, but I didn’t know why. That is until I discovered more about my sensitive temperament and learned to embrace its gifts.

You may be wondering…

What exactly is High Sensitivity?
According to research by Elaine Aron, High Sensitivity is an innate trait found in 15-20% of humans, equally dispersed among all gender identities. It is a variation that allows the nervous system and brain to process subtleties and details that most miss. This once lifesaving evolutionary tool has become an overstimulating burden in the modern world where there are high amounts of stimuli to process at all times. (Aron, 2010)

How do I know if I am a Highly Sensitive Person (HSP)?
High Sensitivity can manifest in many ways, although below are some common experiences of HSPs:

Do you believe you may also be Highly Sensitive? If you resonate with my story, contact me for a free 15-minute consultation to discuss therapy and group options. I would love to help you embrace the gifts of your sensitivity and learn to take better care of yourself.

Reference: Aron, Elaine. (2010). Psychotherapy and the highly sensitive person; Improving outcomes for that minority of people who are the majority of clients. New York: Routledge.