Christian Therapist for women with anxiety and trauma throughout CA & TX

Ibinye Osibodu-Onyali 5/28/24 Ibinye Osibodu-Onyali 5/28/24

4 common triggers for high sensitivity and how to manage them

Overwhelm is something you are all too familiar with. Your thoughts race constantly, you struggle to make easy decisions, or you find yourself regularly bursting into tears. It’s quite possible you are being triggered by one of these 4 things. Never fear, I’ve also included some ways to manage these triggers.

4 Common Triggers for Highly Sensitive People (and How to Tackle Them Like a Pro!)

Overwhelm is something you are all too familiar with. Your thoughts race constantly, you struggle to make seemingly easy decisions, or you find yourself regularly bursting into tears. It’s quite possible you are being triggered by one of these 4 things. Never fear, I’ve also included some ways to manage these triggers.

Remember that high sensitivity is not a disorder. It’s simply a part of who you are, and you can thrive once you understand it.

Not sure whether or not you are highly sensitive? Click here.

Here are 4 common triggers for highly sensitive people

1) Moving too fast

We live in a world in which things are moving faster and faster all the time. People are multitasking constantly- we even boast about getting 4 hours of sleep while juggling 3 businesses, 9 kids and a husband. As a highly sensitive woman, you might feel less than because you might not have the bandwidth to sustain such a lifestyle.

A life that moves at the speed of light can be a big trigger for highly sensitive people. Does that mean you can never become an ER physician or some other career that entails moving fast? Nope. It just means that you have to put systems in place that allow to care for yourself while in busy seasons.

This is where schedules and routines come in handy. Before rushing out in the morning, take a few minutes to get ready for the hectic day. Your cup has to be filled so that it doesn’t completely empty out.

That can look like:

Having a good breakfast (hunger is a BIG trigger for us HSPs)
Ensuring you get enough sleep at night
Starting the day off slowly in prayer or Bible study (rather than with the TV, news or emails)
Talking on the phone with an encouraging friend
Prioritizing certain tasks, rather than trying to juggle too many things at once
Learning to set good boundaries and say “No” when you are at capacity

2) Not enough alone time

Did you know that most highly sensitive people are introverts? Yup! But even if you are a highly sensitive extrovert, alone time is priceless. This is because of how highly sensitive people spend so much time deeply processing the world around them.

By the end of the day, it becomes so much that reducing stimulation is a great way to recharge.

What can that look like?

Taking a few minutes to sit in the car to breathe and reset before facing the many people who depend on you at home.
Have a ‘me time’ routine- which could look like whatever feels good to you- watching TV, reading, sewing, working out, sitting in silence (my favorite), etc. You make the rules. Try different things and see what works for you.

3) Hanging out with the wrong people

I am convinced that every highly sensitive person needs at least one healthy highly sensitive friend in their life. This does not mean that highly sensitive people are superior to non-highly sensitive people, it just means that it is sometimes nice to not have to explain yourself to others.

And it does not mean that all highly sensitive people are the same- we could still have disagreements, as not every highly sensitive person is necessarily empathetic or kind.

But when you constantly hang out with people who question your sensitivity, who speak unkindly to you, who make you feel small, or who dismiss your feelings, you will be triggered all day long.

So what do you do about this?

Take stock of the relationships you currently have.
Do they serve you well or is it just a one-way street? Do you feel happier when you are around your closest friends? Or do you have to pretend to be someone you are not? Remember that you have a voice and choice.
Do a friendship edit.
Once you have taken stock of the people around you, decide which ones are healthy, and which ones are not. You definitely will know people who are unhealthy, because they are the ones whose phone calls you dread taking. They also the ones you can be authentic with. Decide what you want to do with those relationships, do you want to continue to suffer, or are you able to speak to that person about how they hurt you? A safe friend listens and adjusts accordingly.

4) Ignoring your physical needs

Highly sensitive people tend to be more triggered by sickness, hunger and tiredness than their non sensitive colleagues. In a bid to want to ‘push through’ and ‘hustle,’ sometimes we ignore actual physical needs.

The fix?

Stop skipping meals- even if everyone seems to do so.
Take breaks when possible- again, even if others think you are ‘lazy’ or ‘low energy.’
Take care of yourself when you aren’t feeling well. It’s okay to seek medical attention and NOT push through.

And there you have it.

Ready to ditch the constant overwhelm, finally learn how to stand up for yourself and finally make high sensitivity your super power? Click here to schedule a consultation call.