Navigating Intense Emotions as an HSP: Strategies for When It Feels Overwhelming by Julie Bjelland, LMFT

As Highly Sensitive People (HSPs), we often experience the world with intense emotions; there are moments when these emotions become overwhelming. In this article, let's explore strategies we can use as HSPs to navigate these challenging emotional moments. By acknowledging our shared experiences and embracing our sensitivity, we can develop resilience and self-compassion, ensuring that intense emotions don't overpower us.

1. Cultivating Self-Compassion

One of the first steps I take when emotions feel too intense is to practice self-compassion. I remind myself that my emotions are valid and that feeling deeply is a part of my nature. Just as I would support a close friend in distress, I offer myself kindness and understanding during these moments. Here’s a video of me teaching this practice.

2. Harnessing the Power of Deep Breathing

Engaging in deep breathing exercises can help me calm my nervous system. Inhaling deeply through my nose for a count of four, holding for two, and exhaling slowly through my mouth for seven can help me center myself and regain control over overwhelming emotions. Learn more about this calming breath technique here.

3. Embracing Mindfulness

Mindfulness techniques allow me to stay present and prevent intrusive thoughts from taking over. I can navigate intense emotions more effectively by focusing on my breath, physical sensations, or things around me that make me feel good (like a tree outside or my pet’s sweet face).

4. Creating Sensory Feel-Good Spaces

I establish sensory feel-good and comfortable spaces to retreat when emotions become too much. I might put on an eye mask ear plugs, and lay under my weighted blanket for comfort. These spaces provide solace and help me regain my emotional equilibrium. I also find this wearable vibrational device soothing.

5. Journaling as a Personal Practice

Journaling is a powerful tool for processing emotions and gaining insight. I write down my feelings and thoughts, exploring (without judgment) what might trigger these intense emotional moments.

6. Expressing Emotions Creatively

I use creative outlets such as art, music, or writing to express my intense emotions. Creating can be therapeutic and provide a healthy release for my feelings.

7. Seeking Support

Within my support network, I seek emotional support when needed. Sharing my feelings with friends, family, or fellow HSPs who understand my sensitivity can be comforting and reassuring. The Sensitive Empowerment Community is a great place to share safely and feel supported.

8. Setting Personal Boundaries

I must understand the importance of setting boundaries when emotions become overwhelming. I politely excuse myself from situations or conversations that may be emotionally taxing. Preserving my precious energy for my restoration is important.

9. Prioritizing Self-Care

I prioritize self-care rituals and use my tools from The HSP Toolbox. Engaging in activities that soothe and rejuvenate me, such as taking warm baths, practicing yoga, or immersing myself in nature, can help me manage intense emotions.

10. Fostering Positive Self-Talk

I challenge negative self-talk and replace it with self-compassionate and affirming statements. I remind myself that it's okay to experience intense emotions and that I am here to support myself through these moments.

Navigating intense emotions is a part of being an HSP, and learning some of these important steps makes all the difference in our recovery time. By practicing these strategies as an HSP, we can develop resilience and self-compassion, ensuring that intense emotions become opportunities for growth and self-understanding rather than overwhelming obstacles. As HSPs, we can thrive by embracing the richness of our emotional experiences and learning to navigate them with self-compassion.

What do you find helpful when you feel intense emotions?

Julie Bjelland, LMFT

An HSP Psychotherapist specializing in high sensitivity. As the founder of Sensitive Empowerment, she is passionately committed to raising awareness about the extraordinary value inherent in sensitivity. Recognizing the vital importance of education and support, Julie is dedicated to equipping HSPs with the necessary tools to reduce their susceptibility to mental and physical health challenges. Her extensive array of resources stands as a heartfelt endeavor to provide this essential support. Learn more at JulieBjelland.com.

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