Feeling “Too Sensitive”? 7 Ways to Access the Power of Your Sensitivity
Feeling “Too Sensitive”? 7 Ways to Access the Power of Your Sensitivity
If you’re anything like most of my clients, you’ve probably heard “you’re too sensitive” so many times - from family, from friends, from co-workers/bosses. You’ve probably been hearing it for so long that you believe it.
It’s become a way that you criticize yourself.
But it doesn’t have to be. Sensitivity can be a strength.
If your sensitivity is a frequent topic of conversation or thought, you might be a highly sensitive person (HSP). 15-20% of all people have this personality trait (look up Elaine Aron’s work to learn more). As an HSP, you may be more easily overwhelmed BUT you also process more deeply and connect more fully to the most meaningful parts of life, including nature, music, and loved ones.
Maybe you already know that you’re a highly sensitive person, but it’s still feeling like a weakness and not a strength. You want to understand how old stories and beliefs impact you and how to show up in a kind but firm way.
Regardless of your relationship with the whole idea of being an HSP, there’s something important about this “too sensitive” label that I would like you to consider: though you may tell yourself that you’re "too sensitive," it’s actually a message that originated from somewhere/someone else. As you come to terms with your own sensitivity, it’s definitely worth unpacking messages we get from others and how they impact your life.
Journaling is one way to explore and understand both your current struggles and old stories.
7 journaling prompts to help you unpack “you’re too sensitive”
Try to just write without editing - you don’t need to show this to anyone (and there’s no grade!). See what comes out on the page - bullet points and single words are totally okay!
When/where were you first told that you’re too sensitive? (If you can’t remember the first time, that’s fine. Just see if a memory from childhood comes up.)
What does it feel like in your body when you notice this belief come up? Notice sensations (tight, heavy, loose) as well as temperature (hot, cold, flushed) and location (chest, shoulders, heart).
How has this belief impacted your relationships?
How about the way you show up at work?
Do you judge your own sensitivity or do you feel accepting of it?
If you judge it, can you imagine what it would look or feel like to accept your sensitivity?
Where/when do you feel accepted as a sensitive person? Are you usually alone or with someone? (This can be a current place/person or long ago.)
I encourage you to take a few minutes when you’re done journaling and read over what you wrote. You might notice some patterns or some things that surprise you (or both!). It’s normal for journaling to bring up some feelings, especially as you look at long-held patterns or relationships with others.
A bonus music prompt for HSPs
I couldn’t leave this post without weaving in a quick music prompt. As a music therapist, I often help my clients intentionally use music as a way to connect to inner resources and strengths.
So a quick music-based invitation for you:
Find a piece of music (can be instrumental or a song) that connects you to your sensitivity. It might be soft, gentle - or it may not. Let yourself listen and breathe in the feelings that the music is offering you.
Use this piece intentionally – perhaps as a way to start your day, take a break when you notice your inner critic getting loud, or to relax and soften at the end of the day.
Looking for HSP therapy in New York? Let’s see if we’re a fit
If you’re feeling overwhelmed as a highly sensitive person, know that you’re not alone. Being an HSP in a chaotic world can be difficult and it can be tricky to get unstuck from repetitive patterns and your inner critic.
I’d love to help you calm your nervous system in simple and effective ways, learn how to express your emotions without getting overwhelmed, and stop judging your sensitivity. Music therapy can help you connect with your body and your feelings while honoring your creativity and your lived experience.
As a highly sensitive person myself, I know what it’s like to navigate between the harsh inner critic and feeling strong and capable. If you’re interested in working together, you can learn more about me and schedule your free intro call for therapy.
Not sure if you’re an HSP? Here’s a great online HSP self-test to try.
About the Author
Maya is a music therapist and psychotherapist in NYC and online across New York State. As a highly sensitive person herself, she has learned how to navigate this chaotic world while honoring her sensitivity and her needs.
She deeply enjoys working with highly sensitive people in her practice, helping them learn to calm their nervous systems, hold boundaries with less guilt, and express all of their feelings confidently. As an experienced music therapist she guides HSPs into a creative and embodied therapy experience - working with body, breath, and creativity as valuable tools for growth.
If you’re interested in working with Maya, you can learn more here or schedule your free intro call for therapy.
You don’t have to stay stuck - it’s time to reclaim your rhythm.