A clear schedule, meditation, creativity and other simple techniques will help to cope with constant stress.
“Stop worrying about trifles!”If you often hear this phrase addressed to you, you may have high sensitivity. We tell you why the common tips in your case do not work and what will help to cope if you are prone to deep experiences even for insignificant occasions.
Who are highly sensitive people
This term appeared in the early 90s of the last century. It was introduced by American psychologist Elein Air, author. How to succeed in a crazy world “.
She called super -sensitive people who take everything to heart. They are often considered capricious, non -tin or crybabies. In fact, they have increased sensitivity of the nervous system to sensory processing of information.
People with such a feature are more acute than others, react to internal and external stimuli: physical pain, sounds, smells, movements, words, non -verbal signals, emotions.
Highly sensitive people (SCH) experience more stress, get tired faster at work and burn out, experience criticism harder. It is more difficult for them to communicate, they cannot be in a noisy company for a long time. All this brings discomfort as a person himself with a subtle mental organization, and his environment.
At the same time, the freight rate is capable of deep self -reflection, analyze information in detail, better concentrate on the task and generate creative ideas.
According to Elaine Airon, supersensitivity occurs in 15–20% of people.
How to understand that you are a person with high sensitivity
You constantly reflect
Psychologist Bianca Asededo and her colleagues from the United States found out that the island area of the brain, which is responsible for the formation of consciousness and emotions, has a more actively working in the HCD. Highly sensitive people process incoming information in detail, miss everything heard and what they saw through the prism of their experience. They carefully consider their words and actions, so they are slow when they communicate or make a choice.
Such people have developed intuition. First, they think in detail all possible options for the development of events – and only then make a decision and begin to act. At the same time, they are afraid to make a mistake, so they often experience anxiety.
You quickly get tired of external stimuli
The freight react acutely to pungent odors, too bright light or touch. They are annoyed by any noise: car beeps, punching roar, chatter of colleagues or vibration of a smartph1.
Such people unconsciously catch all the nuances of what is happening around and therefore quickly get tired of external incentives. They will spend the evening more willing to a friend for a cup of tea in a cozy cafe than go to a party to a night club.
You have developed empathy
During the study, participants with different levels of sensitivity were suggested to look at the photos of people with a neutral, happy and sad expression on their faces. When the city was seen in the pictures of emotions, they activated mirror neurons that are responsible for the ability to empathy.
People with high sensitivity understand the emotions of others well and know how to empathize. For the same reason, they are subject to frequent emotional burnout.
If you have noticed all these signs, try to measure the level of your sensitivity using a special scale (Highly Sensitive Person Scale, HSPS). This is a questionnaire of 27 points that Elein Air first proposed in 1996. Modern Russian and foreign researchers question some HSPS points and believe that their number can be reduced, but in general they do not deny the benefits of the test.
You can also go through the questionnaire of the Danish psychotherapist and writer Ilse Sand from her book “Close to Heart. How to live if you are too sensitive a person “.
What to do if you take everything to heart
1. Plan your day
Wake up earlier to have time to have a hearty breakfast and make morning gymnastics. Leave the house with a margin of time so as not to rush anywhere. It is important to spend the evening in a calm atmosphere – this will help to free oneself from stress that has accumulated during the day.
2. Choose work with a flexible schedule and a calm atmosphere
It is difficult for highly sensitive people to work in a noisy office where you cannot retire. Constant conversations on the phone, extraneous smells, flickering of people – from all this, the city is annoyed and cannot concentrate in any way. Work remotely at least a couple of times a week, and if this is not possible, take breaks more often during the day.
3. Make yourself a short rest more often
Your nervous system is constantly “reading” even the most insignificant details of you. 5 -minute breaks alone reduce the stimulation of the nervous system and help return to emotional balance.
4. Find the time for meditation
This practice helps to calm the mind, distract from negative emotions and relieve tension. Learn to devote meditation for 10-15 minutes daily, concentrating your attention on breathing and bodily sensations.
5. Follow the diet
Psychologist and author of the book “Supportive people. From difficulties to advantages ”Ted Zef recommends eating tasty and healthy food to reduce stress. Make sure that in your diet there are vegetables and fruits, whole cereals, low -fat protein products. Sugar, caffeine and semi -finished consumption are better to limit.
6. Choose physical activity to your liking
Physical exercises are effective in the fight against stress. In the process of classes, neurotransmitters are developed that reduce the content of stress hormone in the blood.
7. Refuse resource -fitting measures
Frequent noisy parties, mass conferences and concerts are not suitable for you, as they “suck” all energy. After such events, a long emotional reboot will require.
8. Take care of creativity
Play musical instruments, lead a diary, write poetry, draw paintings, make crafts made of polymer clay or collect bouquets. Find any lesson that will help release internal tension from accumulated emotions and will be calm to you.
How you do high sensitivity? Share your advice in the comments.
“Stop worrying about trifles!”If you often hear this phrase addressed to you, you may have high sensitivity. We tell you why the common tips in your case do not work and what will help to cope if you are prone to deep experiences even for insignificant occasions.
Who are highly sensitive people
This term appeared in the early 90s of the last century. It was introduced by American psychologist Elein Air, author. How to succeed in a crazy world “.
She called super -sensitive people who take everything to heart. They are often considered capricious, non -tin or crybabies. In fact, they have increased sensitivity of the nervous system to sensory processing of information.
People with such a feature are more acute than others, react to internal and external stimuli: physical pain, sounds, smells, movements, words, non -verbal signals, emotions.
Highly sensitive people (SCH) experience more stress, get tired faster at work and burn out, experience criticism harder. It is more difficult for them to communicate, they cannot be in a noisy company for a long time. All this brings discomfort as a person himself with a subtle mental organization, and his environment.
At the same time, the freight rate is capable of deep self -reflection, analyze information in detail, better concentrate on the task and generate creative ideas.
According to Elaine Airon, supersensitivity occurs in 15–20% of people.
How to understand that you are a person with high sensitivity
You constantly reflect
Psychologist Bianca Asededo and her colleagues from the United States found out that the island area of the brain, which is responsible for the formation of consciousness and emotions, has a more actively working in the HCD. Highly sensitive people process incoming information in detail, miss everything heard and what they saw through the prism of their experience. They carefully consider their words and actions, so they are slow when they communicate or make a choice.
Such people have developed intuition. First, they think in detail all possible options for the development of events – and only then make a decision and begin to act. At the same time, they are afraid to make a mistake, so they often experience anxiety.
You quickly get tired of external stimuli
The freight react acutely to pungent odors, too bright light or touch. They are annoyed by any noise: car beeps, punching roar, chatter of colleagues or vibration of a smartph1.
Such people unconsciously catch all the nuances of what is happening around and therefore quickly get tired of external incentives. They will spend the evening more willing to a friend for a cup of tea in a cozy cafe than go to a party to a night club.
You have developed empathy
During the study, participants with different levels of sensitivity were suggested to look at the photos of people with a neutral, happy and sad expression on their faces. When the city was seen in the pictures of emotions, they activated mirror neurons that are responsible for the ability to empathy.
People with high sensitivity understand the emotions of others well and know how to empathize. For the same reason, they are subject to frequent emotional burnout.
If you have noticed all these signs, try to measure the level of your sensitivity using a special scale (Highly Sensitive Person Scale, HSPS). This is a questionnaire of 27 points that Elein Air first proposed in 1996. Modern Russian and foreign researchers question some HSPS points and believe that their number can be reduced, but in general they do not deny the benefits of the test.
You can also go through the questionnaire of the Danish psychotherapist and writer Ilse Sand from her book “Close to Heart. How to live if you are too sensitive a person “.
What to do if you take everything to heart
1. Plan your day
Wake up earlier to have time to have a hearty breakfast and make morning gymnastics. Leave the house with a margin of time so as not to rush anywhere. It is important to spend the evening in a calm atmosphere – this will help to free oneself from stress that has accumulated during the day.
2. Choose work with a flexible schedule and a calm atmosphere
It is difficult for highly sensitive people to work in a noisy office where you cannot retire. Constant conversations on the phone, extraneous smells, flickering of people – from all this, the city is annoyed and cannot concentrate in any way. Work remotely at least a couple of times a week, and if this is not possible, take breaks more often during the day.
3. Make yourself a short rest more often
Your nervous system is constantly “reading” even the most insignificant details of you. 5 -minute breaks alone reduce the stimulation of the nervous system and help return to emotional balance.
4. Find the time for meditation
This practice helps to calm the mind, distract from negative emotions and relieve tension. Learn to devote meditation for 10-15 minutes daily, concentrating your attention on breathing and bodily sensations.
5. Follow the diet
Psychologist and author of the book “Supportive people. From difficulties to advantages ”Ted Zef recommends eating tasty and healthy food to reduce stress. Make sure that in your diet there are vegetables and fruits, whole cereals, low -fat protein products. Sugar, caffeine and semi -finished consumption are better to limit.
6. Choose physical activity to your liking
Physical exercises are effective in the fight against stress. In the process of classes, neurotransmitters are developed that reduce the content of stress hormone in the blood.
7. Refuse resource -fitting measures
Frequent noisy parties, mass conferences and concerts are not suitable for you, as they “suck” all energy. After such events, a long emotional reboot will require.
8. Take care of creativity
Play musical instruments, lead a diary, write poetry, draw paintings, make crafts made of polymer clay or collect bouquets. Find any lesson that will help release internal tension from accumulated emotions and will be calm to you.
How you do high sensitivity? Share your advice in the comments.