How to Have an “HSP Reset”

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As a Highly Sensitive Person (HSP), the world can sometimes feel like an overwhelming flood of stimuli. Bright lights, loud sounds, strong smells, and crowded spaces can quickly lead to overstimulation, leaving you feeling drained, anxious, or disconnected from your sense of self. When you’re overstimulated, it’s important to know how to reset and return to a more balanced state.

Find a Quiet, Calm Space

When overstimulation hits, you must permit yourself to step away from the chaos. The first step is to physically remove yourself from the environment that’s overwhelming your senses. This means finding a space where you can breathe and regroup, whether that’s your bedroom, a quiet corner in your home, or a peaceful natural setting. Once you’ve found a secluded spot, close the door behind you if possible, or sit in a place where you can’t be easily disturbed. Dim the lights or adjust your surroundings to make the space feel more comforting. Soft lighting or natural light can help soothe your nervous system. In outdoor settings, finding a park bench or a secluded spot under a tree can help anchor you in the present moment. Let nature’s sounds, like rustling leaves or birdsong, become your new focus.

Now that you’re in a quiet space allow your body to relax. Take a few deep breaths, focusing on slowing your heartbeat and calming your racing thoughts. With each breath, imagine the tension in your body melting away like a weight being lifted off your shoulders. Take this moment to pause and recalibrate simply. Don’t rush to fill the silence with thoughts or distractions. Just be present, acknowledging the overstimulation and gently letting it pass. Remember, escaping the chaos isn’t about avoiding responsibilities or emotions. It’s about protecting your mental and physical health and allowing yourself to return to your daily activities with a renewed sense of calm and focus.

Practice Mindful Breathing

Mindful breathing is a simple but powerful tool to calm your nervous system and reset during overstimulation. Start by sitting comfortably with a straight back. Place one hand on your chest and the other on your abdomen to anchor your attention. Inhale deeply through your nose for a count of four, allowing your belly to expand. Hold briefly, then exhale slowly through your mouth for a count of four, releasing tension with each breath. Repeat for several minutes, gently returning your focus to your breath if your mind wanders. As you breathe deeply, you’ll feel calmer and more grounded, interrupting the overstimulation cycle. With regular practice, mindful breathing can become a natural way to manage stress and regain clarity in moments of overwhelm.

Calming Sensory Experiences

When overstimulated, calming sensory experiences can be an effective way to reset and restore balance. Sensory activities target specific senses, offering immediate relief and helping you ground yourself in the present moment. These practices work by calming the nervous system, reducing overwhelm, and allowing you to reconnect with a sense of calm. For instance, lighting a scented candle or diffusing essential oils with soothing fragrances like lavender, chamomile, or eucalyptus can help calm your mind and body. The gentle aroma creates an environment that encourages relaxation and mental clarity. Similarly, wrapping yourself in a soft or weighted blanket provides a comforting sensation of security and warmth, which can be especially beneficial for grounding your emotions and reducing anxiety.

Auditory stimulation is another powerful tool. Listening to soothing music, white noise, or nature sounds, such as the gentle pattern of rainfall, the rhythm of ocean waves, or a soft breeze rustling through trees, can help ease auditory overwhelm. These sounds can create a peaceful atmosphere that promotes calmness, allowing your nervous system to shift from high alert to a more relaxed state. Creating a sensory environment tailored to your needs is critical. It could combine aromatherapy, comforting textures, and calming sounds. These practices are particularly beneficial for Highly Sensitive People (HSPs), who may experience overstimulation more intensely than others. By incorporating sensory self-care into your routine, you can not only calm the immediate stress but also nurture a deeper sense of balance, well-being, and emotional resilience.

Journal Your Thoughts and Feelings

Sometimes, overstimulation isn’t just caused by external noise or chaos; it can also stem from the mental and emotional clutter we carry with us. Our thoughts and feelings can become overwhelming, especially when we cannot express or process them. Journaling provides a powerful outlet to release these pent-up emotions and offers a safe space for self-reflection. When you feel overwhelmed, start by writing freely about what you’re experiencing. Let your thoughts flow without worrying about grammar, punctuation, or structure. The goal is to get your emotions and thoughts out of your mind and onto paper. This process helps you clarify what triggered the overstimulation and how it’s affecting your mental and emotional state. By externalizing these feelings, you can begin to untangle the clutter and gain a sense of relief.

As you write, focus on capturing your raw emotions, whether that’s frustration, anxiety, or sadness. Write about the event or situation that led to the overstimulation and explore any underlying thoughts that might be contributing to it. This can help you see patterns in your reactions and give you valuable insight into areas needing attention or healing. In addition to processing difficult emotions, journaling can be a gratitude practice. You might include a gratitude list or write affirmations to remind yourself of your inner strength and resilience. These positive prompts can shift your mindset, bringing balance and perspective back into focus. Remind yourself of what you appreciate about your life, growth, and capacity to handle challenges.

Journaling helps you process the immediate experience of overstimulation and provides a long-term tool for identifying patterns and triggers. Over time, you may begin to recognize recurring themes or situations that tend to push you into overwhelm. This awareness can help you anticipate and address triggers in the future, giving you more control over your emotional responses. Journaling allows you to step back from the noise in your mind, offering clarity, emotional release, and personal insight. It’s a simple, personal way to connect with yourself and manage the mental and emotional aspects of overstimulation, nurturing your mental well-being along the way.

As an HSP, it’s important to recognize that overstimulation is a natural response to a world that often doesn’t cater to sensitive needs. By knowing how to reset your mind and body, you can navigate the challenges of being highly sensitive with more grace and resilience. Whether it’s finding quiet space, practicing mindful breathing, or creating a sensory retreat, these strategies can help you recover and reclaim your peace. Remember, self-care is essential, and taking time to reset is not only okay, it’s necessary for your well-being.

To discuss how therapy could help you during this season of your life, please contact me or schedule your free 15 minute consultation.

Resources:

A highly sensitive person’s guide to overstimulation. Philadelphia Therapist. (2024, February 1). https://www.therapywithrachel.co/hsp/a-highly-sensitive-persons-guide-to-overstimulation/

Brouillette, O. (2023, November 20). Overstimulation: What is it? A therapist’s 5 tips of healing from overstimulation. Therapy With Olivia. https://www.therapywitholivia.com/blog/overstimulation-therapists-5-tips

Jagiellowicz, J. (2023, December 13). Mindfulness for Anxiety & Stress in hsps. Highly Sensitive Society. https://www.highlysensitivesociety.com/blog/mindfulnessforanxietyandstress 

Laura. (2024, June 18). How to go from surviving to thriving as a HSP (highly sensitive person). Free Clear Mind. https://freeclearmind.com/how-to-go-from-surviving-to-thriving-as-a-hsp-highly-sensitive-person/

TheLifeOnPurposeMovement. (2023, May 18). For the highly sensitives: 7 steps for putting yourself back together after you’ve hit the wall. The Life On Purpose Movement. https://ericalayne.co/recovery-guide-for-overexerted-highly-sensitive-people/

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