Tips to Support Your Sensory Sensitivities

As HSPs with the trait of Sensory Processing Sensitivity, it is important for us to be mindful of how we support our sensory sensitivities. For example, I carry earplugs with me, buy soft clothing without tags, like to go out at off-peak times to avoid crowds and I practice a daily self-care routine that involves quiet, unstructured alone time in nature, meditation, a grounding practice, and check-ins throughout the day just to name a few. These are just a few ideas for examples. Here are some more tips that have come from HSPs in my Sensitive Empowerment Community.

• If I’m sleeping somewhere else besides my own room I always bring earbuds and an eye mask! Any little light and I can’t fall asleep. I like to also carry around Lavender oil to bring me back to the moment and relax.

• I sleep with a fan on. The white noise seems to drown out the noise from the street or neighbors and helps me sleep.

• I definitely sleep with earplugs, a softy plush like a set of pajamas (I love soft textures), I shop off-peak times too, I have stress-relieving tea throughout the day, I love to wear headphones when trying to relax and keep noise from annoying me while trying to make art or write. I also wear sunglasses whenever I’m outdoors. It shields me from bright light and also people’s energy. ☺️

• I always have my sunglasses & wrap-around glasses for the wind to keep my eyes protected. Always have 2 bottles of eye drops with me. Earplugs, a jacket & earbuds so if I'm somewhere waiting or with someone who has to have the radio on I can plug into meditation whether they like it or not & a water bottle always.

• I use candles or motion candles most all day and night. The soft flicker comforts me. I like soft towels and washcloths because it feels so good on my skin. And I enjoy strumming harp music. Sunglasses are a must for me too, along with bottled water. Sometimes if I don't have earplugs, I use Kleenex in my ears when the noise gets too loud. Acccck! My hair covers it all up. 😊 When I go shopping I make a plan of attack. I make a list and think about the store layout and where everything is so I can get in and out quickly.

• Shopping is difficult for me too. When it isn't possible to shop online, I choose quieter shops (especially if they are independent ones that I can support) and go at less busy times. I also find planning and lists are essential so that I spend as little time as possible shopping.

• With regards to shopping, I am the same as all of you - but I also try to shop at stores that are small with very few things out on the floor, that are spread out well. There are some clothing boutiques near me that are like this. Very minimalistic. If I go early it can actually turn out to be an enjoyable experience providing just the right amount of sensory input. As long as the owner of the store lets me be! 😂

• If I am in a store that is crowded with more things I literally envision the thing that I am looking for (say black pants) and then I tune out all other input, hyper-focusing on locating just black pants. This helps me feel not as overwhelmed. I’m still exhausted when I get home but it helps me manage and get through the process of shopping faster.

• I turn the volume right down before I put the tv on in case any loud ads blare at me I am not expecting. I check the TV guide so I avoid horror and violent shows.

  I keep a weekly planner so I can keep checking and balance my days and still achieve things. I plan for downtime, spaces in between.

  I cook meals and freeze them so I still eat well on those days I get tired or feel overwhelmed.

  I observe word choice and will change things so it sounds empowering. A recent awareness I had lately due to bush fires around me was to rename what everyone calls 'survival plan' to my 'safe keeping plan' so each time I notice my bags at the door I think they are part of me keeping safe.

• I also wear protective glasses against blue light for working long periods in front of the screen and they have been life-changing. I can't stand bright screens. I always have my brightness to the minimum level and would recommend any HSP to get a pair! They can be so calming to the eyes!

• I carry a vial of essential oil in my purse so I can sniff it when I’m out in the world and the odors are out of my control. I always have a hoodie in my bag or at least the car, and in the cooler months, I also have a scarf and hat. I wear merino wool bed socks to bed to keep my feet warm—it’s very very soft wool, not scratchy. I invested in the highest quality bed linens that met my needs—including organic brushed cotton blankets that are so soft and warm and comforting. I pretty much shop online exclusively, except for groceries, which I would have delivered in a heartbeat if that were an option in my area! I’m sure there are many more I could add, and I will when I think of them. 😊

• I love using noise-canceling headphones! Especially when I want to focus and concentrate.

• I have small containers of snacks to eat throughout the day because sometimes as an HSP I can just keep going and going with my mind focusing on million things so I know to once every couple hours to break for a small snack and I can focus on the taste, the color, and the smell and feel better that I took a break and filled my stomach a little too. Most times it is a few tablespoons of sauerkraut because of the exorbitant amount of natural probiotics and yogurt and a small cut up some kind of fruit, and a health shake, etc.

• Carrying food around with me has also been helpful. But I have never focused on the color and smell and texture. Love this tip!

• Before Covid when I commuted 2h hours every day (1h to and 1 hour from work), I ended up (actually without me realizing) picking the trains I loved the most.

  In the morning I pushed my "arrival" as late as I possibly could so I could take a train when most commuters were gone and I could sit all alone by the door. This was a newer train so it has glass doors making a small room where the train doors and stairs were. It had 2 smaller seats for "when the train is full", but I loved to sit there even if it was loud from outside. Because if I sat with people I picked up their feelings and couldn't relax.

  Then on the way home, I picked an old train from the 80s, that was super-long. and I got so good at knowing which carriage had fewer people and what spot I wanted. Like I mentally had made a list of "best spot to worse spot" so I could pick it in a heartbeat.

  I love thinking about it because I can see the HSP superpower at full work to give me the best to and from work experience.

  Sometimes I actually miss my hour commute of just thinking. One day in the future I will get it again.

• Earplugs are a must. Sleeping alone. Hot water bottles.

  Having my own office is bliss. Essential oils. Bach flower remedies. I’ve stopped going to the hairdressers-my friend now does it. Warm baths. ‘This works’ sleep balm is just bliss. Acupuncture is my go-to therapy of choice.

• Number 1 noise-canceling EarPods. I work in a small office with 2 others. One of the girls (clearly not an HSP) generally is either typing loudly or constantly coughing. It’s a struggle and sometimes the ear pods are not enough. I suspect that my other office mate is an HSP and for that I am thankful. 😀

• Hi all. I just bought some fairy lights. They were very inexpensive! I hung them around my bedroom. They have a remote control and can be programmed for certain amounts of time and you can change the pattern (blinking, waves, etc.) I found them very relaxing at night as I drift off to sleep. Just wanted to share! :)

• I love this topic. The ones I have lately are—

  *generous air conditioning as needed

  *way more comfortable bras post-pandemic

  *taking back roads whenever possible

  *I’m about to try putting amber cellophane on one of those little USB-charging headlamps so I can read at night without the sensory distraction of the yucky yellow glasses

  * I got these very comfortable and supportive Hoka sneakers that I wear everywhere with everything

  * the strap on my purse and my little card wallet are both neon pink so I can always see them/find them

• Also:

  *morning pages

  *grocery delivery

  * simple organic skincare I love

  *never be around draining family member without another person in the room and never react

  *always build extra recovery days around plane travel and seasonal transitions

  *the really good air purifiers

  *Epsom salts daily

  *swimming daily if possible

What did you find helpful? Do you have more to add?

Doing little things to support our sensory sensitivity can be very helpful! We talk a lot about self-care the HSP way in my Sensitive Empowerment Community and invite you to join us!

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Julie Bjelland is a Psychotherapist specializing in high sensitivity, host of The HSP Podcast, and Founder of the Sensitive Empowerment Community, whose mission is to create a paradigm shift where sensitivity is embraced, valued, and honored. Julie offers multiple essential resources for educating, inspiring, and empowering HSPs.

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