Self-Care for Highly Sensitive People

Gabrielle Carey
Aug 10
3 min read

If you have ever been told that you are “too sensitive,” “too emotional,” or “need to toughen up,” you are not alone. Being a Highly Sensitive Person (HSP) is not a flaw or weakness; it is simply a different way of experiencing the world.

According to psychologist Dr. Elaine Aron, who coined the term, about 15–20% of the population falls into this category. That means your nervous system processes stimuli like sound, light, people’s moods, or your own emotions, more deeply than others.

You feel more. You notice more. And you carry more. Which means you need a self-care approach that honors that.

1. Create emotional buffer zones

One of the most important self-care tools for HSPs is protecting their emotional boundaries. That does not mean avoiding people or becoming isolated. It means allowing space between what others feel and what you absorb. Before entering high-stimulus situations (crowded rooms, emotional conversations, or social media scrolling), ask yourself:

“Do I have the capacity for this right now?”
“Am I taking this on because I feel guilty, or because I genuinely want to?”

You are allowed to pause. To log off. To say, “Let me get back to you.” This is not selfish; it is a matter of survival.

2. Declutter your environment (and your schedule)

Clutter, physical and mental, creates stress for highly sensitive people. Your nervous system is already overstimulated. Piles of laundry, constant background noise, or an overflowing to-do list can easily push you over the edge.

Simplify wherever you can:

Keep your environment clean and calm. Soft lighting. Gentle music. Fewer distractions.
Limit how many decisions you make in a day. Prep meals. Pick your outfit the night before.
Say no more often. Overcommitting creates resentment and burnout—two things your nervous system does not handle well.

Less chaos = more peace

3. Schedule daily “downtime”

Being highly sensitive does not mean you are antisocial; it just means social recovery time is non-negotiable. You may enjoy people and still feel completely drained after too much stimulation. Make the rest part of your actual schedule. Not just when you crash. Not just when you “deserve” it.

Block off at least 30–60 minutes a day for quiet activities: reading, journaling, being in nature, or just sitting in silence.
Use tools like meditation or breath-work to regulate your nervous system after intense emotional interactions.

Do not feel guilty for needing alone time. It is part of your maintenance, not an indulgence.

4. Process your emotions regularly

Highly sensitive people feel everything more deeply: joy, sorrow, anxiety, love, and anger. If you do not give your emotions somewhere to go, they will build up. Fast.

Journaling is a powerful release valve. So is therapy.

So is moving your body, crying, or simply naming what you are feeling out loud. Instead of asking, “Why am I so sensitive?” try asking,

“What is this feeling trying to tell me?”
“What do I need right now to feel safe or supported?”

Your emotions are not too much. They are messengers. Listen to them, do not judge them.

5. Stop performing toughness

You do not need to pretend to be less impacted, less emotional, or less affected than you are. Your sensitivity is not the problem—burnout, overstimulation, and lack of support are. Stop trying to “keep up” with people who are not wired like you. Your softness is not a burden; it is your superpower.

You were never meant to live like everyone else. Your nervous system is different. Your depth is different. Your needs are different. And that’s okay. There is nothing wrong with needing quiet, space, care, and intentional rest. The world may not always understand your sensitivity, but that does not mean you have to abandon yourself trying to fit in.

At GabbyCares, we create a safe space for people who feel deeply and need support navigating life without burning out.

📧 Book a therapy session at contact@gabbycaresofsouthfl.com 📞 Or call 786-490-5988

Your sensitivity is not something to fix. It is something to honor.