10 Tips to Thrive in the Corporate Workplace as a Highly Sensitive Person

Guest Article by Carrie Holt

Multiple meetings, instant messages, phone calls, and a full inbox can make any HSP want to shut it all down and retreat to a dark corner. Unfortunately, this is the scenario for most corporate jobs.

Let’s face it, working in corporate as a highly sensitive person brings a unique set of challenges. Whether you’re working in the office or at home, there’s a lot to manage. You have to contend with long hours, overstimulating environments, negative coworkers, and constant multitasking. It’s no wonder you’re overwhelmed, stressed, and tired.

For a long time, I didn’t think it was possible to thrive in a corporate environment. Before I implemented these strategies, I would come home from work completely drained. And by the end of the week, forget it! I needed the whole weekend to recoup, just so I could do it all over again.

Are you struggling in the workplace?

Do you feel overwhelmed and stressed all the time?

Here are 10 tips to help you feel calm, be more productive, and have more energy during your busy workday.

1.       Implement a morning routine. Your morning routine doesn’t have to be long and elaborate. I recommend at least 20 – 30 minutes. The idea is to start your day in a way that soothes your mind and body. How you wake up sets the tone for the rest of the day. If you start off calm and relaxed, you’re better equipped to handle whatever comes your way. Here are a few ideas to get you started. Meditate, journal, stretch or reflect on your thoughts while sipping a cup of coffee or your favorite tea.

2.       Block out time in your calendar. This is an absolute necessity if you’re in a position that requires a lot of meetings. The last thing an HSP needs is to be in back-to-back meetings without a break. On Monday morning, review your calendar and block out a few hours throughout the week for focus time. You can use this time to get work done without being interrupted, catch up on your emails or take a break. 

3.       Mute notifications on your phone and computer. Have you ever been focusing on a task when a notification pops up and now you’re multitasking? Notifications are a huge distraction and increasing evidence suggests cortisol is released every time you hear that bell. Responding to constant notifications can decrease productivity and lead to overwhelm, stress and anxiety.

4.       Create a quiet work environment where there are few distractions. Now this one might be a little tricky depending on where you work but it’s definitely worth the effort. If your office has an open floor plan or you work in a loud area, ask your manager or human resources if you can move to a quieter location or work from home. If neither of these is an option, then I recommend a good quality pair of noise-canceling headphones. People tend to leave you alone when you can’t hear them!

5.       Take lunch and use your breaks. For some, work is so busy that we tend to skip lunch and not take breaks. As a highly sensitive person, it’s important to capitalize on these opportunities to renew our energy and calm our minds and nervous system. Step away from the computer and use this time wisely. It can make all the difference between feeling energized in the afternoon or completely wiped out.

6.       Listen to 432 hz music. This one is truly a lifesaver. If you’re feeling completely overwhelmed or stressed, play 432 hz music or calming binaural beats in the background. The vibration of the music will instantly soothe you. You can find it on YouTube, Amazon Music, Pandora, and Spotify.

7.       Say ‘no’.  Chances are most of your co-workers are not highly sensitive and may not understand your desire to be alone after a long day. This is where setting boundaries and not feeling guilty about your decisions are extremely important. It’s ok to say no to drinks and get-togethers outside of work. If you’re afraid of being judged or being seen as anti-social, simply tell them that you already have plans. You do not have to explain yourself.

8.       End your workday with a little self-care. As a highly sensitive person, it’s easy to take on all sorts of energy and emotions that are not yours. This can be particularly draining. I recommend finding some time after work to clear your energy and reset so you can enjoy the next few hours before going to bed. This could be in the form of a warm salt bath, going for a walk outside, meditating, or doing whatever makes you feel calm and grounded.

9.       Go to bed early. Staying up late and depriving yourself of much-needed sleep can have a big impact on your workday. Studies show a lack of sleep can impact decision-making, concentration, and emotional control. When you’re tired, you’re also more prone to stress and irritability. Sleeping allows time for the mind and body to reset. Dr. Elaine Aron recommends HSPs spend 8-10 hours in bed each day, sleeping or not.

10.   Change jobs. If you’ve tried all the steps above and you’re still struggling then it might be time to change positions within your company or find a new career altogether. The truth is, some roles aren’t suitable for highly sensitive people. This was the case for me and my health was suffering. Change isn’t always easy but your health and happiness are more important.

Is your corporate job burning you out? Want one-on-one help so you can thrive? Click here to learn more.

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Carrie Holt is a coach and mentor for highly sensitive souls who are exhausted, overwhelmed, and craving a sense of purpose. She helps them shift their mindset and create new behaviors so they can stop living on auto-pilot and create a life that energizes and fulfills them. After recovering from burnout and discovering her purpose, it is now her mission to help other HSPs do the same. Carrie believes all HSPs have a special gift to share with the world and one by one we can raise the vibration of this planet.

Carrie is an ICF trained Certified Life, Career, and Executive Coach, Certified Holistic Health Coach, Soul Realignment Practitioner, and Certified Neuro-Linguistic Practitioner (NLP). She’s received specialized training as a High Sensory Coach and has the innate ability to sense when her clients have aligned with their truth and purpose. Carrie can be found at www.carrieholt.com.

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