10 Ways Highly Sensitive People Can Reduce Their Fear During the Coronavirus Pandemic

Today they closed my children’s school due to concerns over the Coronavirus. Most of us are feeling the impact in some way, and I know highly sensitive people can be even more impacted and may be feeling worried or even panicky from absorbing the panic of others. Many people are experiencing increased stress and fear all over the world. I wanted to provide some ways to support you during this time.

Counter Your Negativity Bias Intentionally

Our ancestors survived by paying attention to threats. Therefore, humans have a negativity bias, which means our brain focuses on the negative. In general, news stations and social media know that negative news sells, and that’s why we get exposed to more negative than positive. It takes about eight positives to neutralize one negative, and on top of that, we have to focus on a positive for up to 20 seconds before it really “sticks” in the brain and yet negatives stick right away. That’s why we can feel it so quickly when our negativity tanks are filling up, and the positive tank isn’t full enough to support it. If it becomes too imbalanced, we start to feel out of control, and our emotional brain takes over.

We need to do things that can support us right now intentionally. Twenty seconds of focusing on a positive thing is quite a long time, and not something we generally do unless we are conscious of it. Try it. During times like this, it becomes an integral part of our wellness to pay attention to filling that positive tank to support us during stressful moments. Stressful things are happening in the world right now; fortunately, there are many positives too. Try to find balance by focusing on those good things around you also.

So the next time you see a beautiful sunset or something in nature, pause and take that time to fill up your positive tank. In my Sensitive Empowerment community, we have a whole topic of filling up the positives so we can find better balance as sensitive people. 

Highly sensitive people are even more susceptible to fears leading to panic, which means it is even more essential for us to be filling up the positivity tank to counter all that negative and to reduce the negative input you are receiving. 

Why is this so important? If you are falling apart, taking in all the negative that doesn’t help anyone, including you, your family, your children, your work, or the world. We have a responsibility as sensitive people to be sure we are taking care of our balance in the best way possible. 

Ten suggestions for highly sensitive people

1. Limit watching or reading negative news stories and soak in more positive information. If you feel you must keep up to date, scan headlines but don’t deep dive into tragic or painful stories right now and be sure to balance it with lots of uplifting, positive, or funny stories. Remember your eight positives to neutralize one negative? You have to soak up eight positive stories for every negative one. There are a lot of beautiful things happening in the world, too, and lots of uplifting stories! Don’t forget that part!

2. Limit or get off of social media altogether or only spend time on sites that don’t make you feel stressed or scared right now. Another reason I love that my Sensitive Empowerment Community is NOT on social media. We focus on learning and growing and positivity so we can be our best selves in the world. 

3. Limit watching harmful tv or movies that make you feel stressed or upset. Watch some comedy or a nature show instead that makes you feel happy or stay off it altogether and spend some time in nature to fill up that positivity tank. 

4. Get out into nature and reconnect with the beauty of the world. It will fill you up and make you feel calmer and more balanced if you do it enough, and it is one of the best things highly sensitive people can do for themselves. 

5. Practice calming mindfulness, relaxation techniques, and meditation. I offer several free meditations and supportive podcasts created especially for highly sensitive people, click here to listen.   

6. Limit spending time with people who stress you out and spend more time with people who make you feel good. HSPs are also more greatly impacted by the energy of the people they are near, so be careful you monitor your self-care to counter any negative absorption. You might also feel supported by being around and connecting to positive HSPs in my Sensitive Empowerment community! I’m there every day offering support and tips to thrive as a sensitive person.

7. Add more positives into your life intentionally. Do you love to create art or write or play music? Creativity is an excellent feel-good activity, and it can be part of adding those extra eight positives to neutralize one negative. 

8. Take care of your mind, body, and spirit right now and make it a priority. Every morning when you wake up ask yourself, what you need that day to be your best. Have you been drinking enough water, eating healthy, exercising regularly? Going back to the basics is an integral part of our wellness, especially for highly sensitive people. 

9. Put your stressed or fearful energy into action if it’s something that would help your balance too. Often helping others makes us feel extra good. Like it makes me feel good to share support with you.

10. Reach out for professional support if you feel too much fear, anxiety, or panic. I have a referral list of HSP doctors, therapists, healers, and coaches in my Sensitive Empowerment community that can be there to support you in any way you need it. 

I also have so many free resources to support you on my website and my HSP blog. If you aren’t already, I highly recommend that you subscribe to my weekly newsletter, and you will also get a free guide that teaches you an easy technique that can calm you right away whenever you need it. 

I think it is helpful for us to know we can support each other and our own wellbeing during this time.

Most of all, I want you to know that you are not alone. I am here to help support you through this.  For more continued support, you can subscribe to my newsletter here.

Take good care of your beautiful, sensitive self. 

All my best,

Julie

P.S. Please share in the comments below what you found helpful and feel free to share more ideas that can support HSPs.

Julie Bjelland is a sensitivity expert, psychotherapist, and author. Her online resource, Sensitive Empowerment, has helped highly sensitive people (HSPs) around the world reduce their challenges, access their gifts, and discover significant value to truly thrive in the world. Known for her ability to give people a sense of true support, Julie is on a mission to empower sensitive people to live their best lives. For HSP resources and the Sensitivity Quiz, visit http://juliebjelland.com/