HSP Resources
Aug. 18th, 2022 12:02 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
lmemsmI've been attending some HSP support groups online. Recently, one group wanted accessible resources on HSPs. So, I offered to put a list together.
At this time, there's no physical criteria for defining if someone is HSP such as a genetic or blood test. The main test is one developed by Elaine Aron who came up with and researches the concept of the Highly Sensitive Person. So, the clearest way to tell if you might be HSP is using the criteria of Elaine Aron's test:
https://hsperson.com/test/highly-sensitive-test/
Some people consider certain Myers Briggs personality types to be good indicators that a person is HSP. For instance, those with INFJ are often HSP as well. However, not all HSPs are introverts. Approximately 30% have been found to be extroverts. Some HSPs consider themselves ambiverts. The gold standard of personality tests that most psychologists use is the Big 5. There is a correlation between the Big 5 test and HSPs. Most HSPs score very high on the Openness characteristic. Some people believed there might be a correlation between HSPs and the Neuroticism characteristic, but so far, scientific research has not confirmed that hypothesis. To check how you score on a Big 5 test, you can try this Open Source version of the test:
https://bigfive-test.com/
It also gives you a way to easily compare your score to others if multiple people taking the test care to share results.
One of the criteria for a Highly Sensitive Person is a rich, complex inner life. The Short Imaginal Processes Inventory also known as the SIPI ( https://www.ocf.berkeley.edu/~jfkihlstrom/ConsciousnessWeb/Meditation/IPI_Short_Score.htm ) can give you some idea of how you use imagination and whether you tend toward Positive-Constructive Daydreaming, don't daydream much or whether it may be a detriment in your life. I believe many people with HSP find their daydreaming fits into the positive and constructive category. Many of these people are writers, artists, actors or other creative types. I find it interesting that the mindfulness community recommends being in the moment and mindful meditation techniques as coping strategies. However, people with high Positive-Constructive SIPI scores may find escaping the present moment by daydreaming or using flow states as better techniques of coping in their particular cases.
Psychologist Scott Barry Kaufman wrote an interesting article on his take of imagination versus meditation and being in the present moment:
https://blogs.scientificamerican.com/beautiful-minds/my-mindfulness-journey/ Also, HSPs may use meditation as a coping strategy but they may use other forms besides mindfulness such as TM or certain visualization techniques.
Being a Highly Sensitive Person is not a psychological disorder. It's surprising and distressing how many doctors and psychologists unfamiliar with the concept assume you can just take medication or go to therapy to have the condition "fixed". Not all humans are the same. Just as many experiments use a bell curve to show the range of results, there's a continuum for sensitivity. You may see HSPs compared to orchids since they thrive or do poorly largely based on environmental factors.
Some of the ranges on a sensitivity continuum including orchids are discussed further in this study:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5802697/
Is being HSP a genetic condition? Is it caused by the environment? There's the age old debate of nature versus nurture. Certain studies have found genetic differences that are more common in HSPs. However, there's no one gene that makes a person highly sensitive. It could be a range of genetic differences and those differences may vary by individual. Other studies have found non-genetic factors that can affect sensitivity such as microbiome composition or epigenetics.
These are some articles that cover genetic research on HSPs:
https://hsperson.com/recent-genetic-findings/
https://highlysensitiverefuge.com/highly-sensitive-person-brain/
https://www.drelaynedaniels.com/6-ways-a-highly-sensitive-persons-brain-is-different/
https://www.psychologytoday.com/us/blog/highly-sensitive-refuge/201812/do-these-genes-help-make-you-highly-sensitive-person
While many genetics articles often mention mirror neurons with regards to HSPs, some studies cast doubt on the mirror neuron role:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2773693/
So, while we are just learning to isolate what genetic differences exist, there's still a lot of disagreement as to what specific genetic characteristics actually mean and how much influence they have on personality.
Highly Sensitive People may be very sensitive to taste and texture or foods. They may have trouble swallowing pills such as vitamins or medications because of sensitivities. Sensitivities to food may lower the variety of food ingested. This can result in picky eaters or even eating disorders such as ARFID (avoidant/restrictive food intake disorder). Lack of certain vitamins can affect mood, sensitivity and digestion. Lack of variety in diet can decrease variety in the microbiome which may be linked to certain health issues. Some research has found low levels of riboflavin can make certain people more sensitive to migraine headaches. B2 deficiency symptoms also include light sensitivity. Lack of diversity in the microbiome can affect mood as well as many other physical conditions such as weight, health, etc. One study looked at cautious rats versus adventurous rats. The cautious rats would pause before trying new things which is very similar to a trait often found in Highly Sensitive People. In the study, they took some of the microbiome of the adventurous rats and gave it to the cautious rats. The cautious rats became more adventurous. The reverse was true as well, adventurous rats could become more cautious. Eating probiotics can change the composition of the microbiome. Here's one list of a subset of probiotics, what foods they're in and how they might affect people:
https://foodandnutrition.org/from-the-magazine/the-potential-of-probiotics/
Increasing variety in diet may help make up needed nutrients that are lacking and/or increase diversity in the microbiome.
One interesting factor is that HSPs share a lot of traits in common with other neurodivergent types such as those with high functioning autism, sensory processing disorder, OCD, depression, social phobia, general anxiety disorder, etc. Some HSPs just share similarities while others may have these conditions as well. According to this article, you don't necessarily have to have a mental disorder to be HSP:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5832686/
However, according to the paper, when it came to the autism comparisons they researched, they "excluded milder forms of the disorder". For some people, this is where the line between HSP and autism blurs. I believe it would have been more interesting to see what similar study results would have been had milder forms not be excluded in the comparison. Autism is a wide spectrum and while there is general overlap with HSP traits not every person with autism would be categorized as HSP. For instance, one of the questions in the HSP test is regarding avoiding violent movies and TV shows. While people with autism typically have heightened sensory processing, many have no issues with violence in movies and television. The most interesting statistic is that approximately 20% of the population would be considered HSP but only 1% to 2% of the population is considered to be on the autism spectrum. If it is assumed HSP is synonymous with level 1 autism, either autism spectrum disorder is widely undiagnosed or a percentage of those on the autism spectrum do not have a mental disorder. As stated prior, many people unfamiliar with the topic think HSP traits need to be cured or treated or medicated. However, as many scientific studies have shown, being HSP is an adaptation that affects roughly 20% to 30% of the population. It can have positive and as well as negative effects. It has been found in multiple species, not just humans. Basically, it isn't something that needs to be cured. What's needed is more acceptance.
Another important factor to consider is vantage sensitivity. While the media and various wellness organizations have been touting resilience, some research suggests that resilience is just one side of a coin called vantage awareness. Resilience is basically vantage insensitivity. Someone who is vantage sensitive is more aware of their environment and surroundings.
There are several interesting studies of vantage sensitivity:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5959990/
However, it may be important for HSPs to realize that despite the current popularity of improving resilience among wellness and self-help advocates, there are drawbacks. It might not be the most effective or most natural strategy for HSPs to work with.
Resource List
If you want to know more about HSPs, here are some resources I've collected or that others have recommended. I will update this information as I have time and as I get more recommendations.
Please note that some of the resources listed may lead to web sites or speakers who sell a product such as their books, lectures, etc. So, I would like to give a quick warning of caveat emptor. I'm not sharing this information to endorse or even suggest recommending any of these products. I am simply tracking resources that others have said they've found useful. There will hopefully be some interesting free articles or materials available that may be beneficial along with the more commercial aspects.
Books
It should be no surprise that typically the most recommended books on the HSP subject are those of Elaine Aron:
https://hsperson.com/books/
Some people have recommended the book Divergent Mind:
https://www.divergentlit.com/
There's a chapter on HSPs.
Forums
The HSP Dimension: Expressions of Highly Sensitive People
https://funhsps.forumotion.com/
I do highly recommend this forum. It's a great place to discuss HSP related topics and the people that post are very friendly. They've covered lots of great topics and resources in their discussions.
Web sites
https://hsperson.com/
https://highlysensitiverefuge.com
https://highlysensitive.org/
https://drjudithorloff.com/dr-orloffs-blog/
These include mailing lists:
https://sensitivityresearch.com/self-tests/
https://introvertdear.com/
https://sustainablysensitive.com/blog/
https://sensitiveevolution.com/blog/
Directories
https://hsperson.com/therapists/seeking-an-hsp-knowledgeable-therapist/
https://www.juliebjelland.com/directory
http://www.sensitiveperson.com/directry.htm
Articles
https://hsperson.com/research/summaries-of-research-easy-reads/
https://hsperson.com/more-research-high-sensitivity-does-not-overlap-with-narcissism-but-we-are-not-perfect-parents-managers-either/
https://www.psychologytoday.com/us/blog/the-highly-sensitive-person/201911/meditation-highly-sensitive-people
https://www.psychologytoday.com/us/blog/the-highly-sensitive-person/201811/emotional-regulation-and-hsps
https://www.personalitycafe.com/threads/vantage-sensitivity-why-being-a-highly-sensitive-person-is-often-a-good-thing.1309637/
https://compilerqueen.substack.com/p/when-neurotype-sensitive
https://www.utne.com/mind-and-body/highly-sensitive-people-psychology-overwhelmed-by-the-world/
https://highlysensitiverefuge.com/hsp-brains-process-everything-deeply-even-at-rest-study-finds
https://www.juliebjelland.com/hsp-blog/2017/12/1/what-does-sensory-overload-feel-like-for-a-highly-sensitive-person-by-julie-bjelland-lmft
https://introvertdear.com/news/why-fake-it-till-you-make-it-is-terrible-advice-for-introverts/
https://psychcentral.com/blog/social-exhaustion-avoiding-introvert-burnout
http://www.andreabartz.com/wp-content/uploads/2011/03/bartz_senseandsensibility.pdf
Podcasts:
https://www.juliebjelland.com/podcast-1?category=HSP%20Meditation
https://scottbarrykaufman.com/podcast/
HSP online support groups
Highly Sensitive Persons (HSP's) of Seattle & Puget Sound
https://www.meetup.com/seattle-puget-sound-highly-sensitive-person-hsp-group/
Sensitive Collective at Resilience1220
https://www.eventbrite.com/o/resilience1220-30687265636
Highly Sensitive People of Portland, OR
https://www.meetup.com/highly-sensitive-people-of-portland-or/
The Healthy Sensitives
https://www.meetup.com/the-healthy-sensitives/
Toronto Shyness and Social Anxiety Support Group
https://www.meetup.com/toronto-shyness-social-phobia/
Facebook forums
This is a subset of the many forums that will come up when you search HSP:
https://www.facebook.com/groups/94375973993/
https://www.facebook.com/groups/ElaineAronHighSensitivity/
https://www.facebook.com/groups/26753268200/
https://www.facebook.com/groups/100241151328/
https://www.facebook.com/groups/1666738626810118/
Coping Strategies
Exercises, breathing techniques, meditation and other strategies may help HSPs (and others) as coping mechanisms. Here are some recommendations of various techniques.
I realize many wellness and mindfulness groups recommend yoga. However, I find yoga much more likely to cause soreness and injuries. Qigong and Tai Chi can be a milder and still very effective way to exercise. You can also check out some of the Qigong for sleep and Yoga Nidra resources to help with sleep or relaxation. They're typically milder than other exercises as well. If you prefer yoga, you can check with organizations like NAMI and Kiva Center. Some organizations like these offer online yoga live. Kiva Center and some other groups offer online Qigong live as well.
Tai Chi videos
https://www.youtube.com/watch?v=sdaCuigipoM
https://www.youtube.com/watch?v=g-jSBBwr8Ko&t=468s
https://www.youtube.com/watch?v=7KTXgggIdZ4
https://www.youtube.com/watch?v=afKVhWG8d8Q
https://www.youtube.com/watch?v=pOuQbNE9r00
https://www.youtube.com/watch?v=RWjF6gCIt54
https://www.youtube.com/watch?v=TPYKkNuyK6I
Yoga Nidra videos
https://www.youtube.com/watch?v=CoVxj0enOIk
Stretching resources for the workplace
https://www.youtube.com/watch?v=HqfGRx8k_zA
Breathing exercises
There are several breathing techniques. What works for one person may not work as well for someone else. So, try a variety. Alternate nostril is popular. Other popular methods are box breathing, lengthening the out breath and making it longer than the in breath, starfish breathing.
I've had some luck with Buteyko breathing especially for dealing with allergies and headaches. Humming can increase nitric oxide and has cured rhinitis in some cases. There have been several studies on it including these:
https://pubmed.ncbi.nlm.nih.gov/16406689/
https://pubmed.ncbi.nlm.nih.gov/12119224/
Acupressure
Various accupressure points are known to help with pain. One popular point is the LI-4 point. Many use it for helping with headaches. I've personally found it useful for when you need to swallow vitamins.
Awe walks
https://www.psychologytoday.com/us/blog/the-right-mindset/202011/what-are-awe-walks
https://www.nytimes.com/2020/09/30/well/move/an-awe-walk-might-do-wonders-for-your-well-being.html
Since social activities can be draining and may lead to side effects or pain such as migraines, I thought this article was useful in determining whether an activity is worth the effort:
https://despitepain.com/how-to-stop-pain-destroying-your-social-life/
Typically, psychologists or therapists will recommend desensitization therapy to deal with situations. If you're sensitive, forcing yourself to experience a situation that leads to pain and/or burn out over and over may not necessarily be the best tactic for learning to cope. At times, a sensitive person may be cognitively underestimating the negatives of the action and the action turns out to be even more physically draining or painful than imagined. So, attempting to change your cognitive view of the situation may not improve the physical experience of the actual situation. In some of these cases, desensitization is not a cure.
Along the lines of social fatigue, spoon theory may be a good metaphor as to how to manage limited resources:
https://en.wikipedia.org/wiki/Spoon_theory
At this time, there's no physical criteria for defining if someone is HSP such as a genetic or blood test. The main test is one developed by Elaine Aron who came up with and researches the concept of the Highly Sensitive Person. So, the clearest way to tell if you might be HSP is using the criteria of Elaine Aron's test:
https://hsperson.com/test/highly-sensitive-test/
Some people consider certain Myers Briggs personality types to be good indicators that a person is HSP. For instance, those with INFJ are often HSP as well. However, not all HSPs are introverts. Approximately 30% have been found to be extroverts. Some HSPs consider themselves ambiverts. The gold standard of personality tests that most psychologists use is the Big 5. There is a correlation between the Big 5 test and HSPs. Most HSPs score very high on the Openness characteristic. Some people believed there might be a correlation between HSPs and the Neuroticism characteristic, but so far, scientific research has not confirmed that hypothesis. To check how you score on a Big 5 test, you can try this Open Source version of the test:
https://bigfive-test.com/
It also gives you a way to easily compare your score to others if multiple people taking the test care to share results.
One of the criteria for a Highly Sensitive Person is a rich, complex inner life. The Short Imaginal Processes Inventory also known as the SIPI ( https://www.ocf.berkeley.edu/~jfkihlstrom/ConsciousnessWeb/Meditation/IPI_Short_Score.htm ) can give you some idea of how you use imagination and whether you tend toward Positive-Constructive Daydreaming, don't daydream much or whether it may be a detriment in your life. I believe many people with HSP find their daydreaming fits into the positive and constructive category. Many of these people are writers, artists, actors or other creative types. I find it interesting that the mindfulness community recommends being in the moment and mindful meditation techniques as coping strategies. However, people with high Positive-Constructive SIPI scores may find escaping the present moment by daydreaming or using flow states as better techniques of coping in their particular cases.
Psychologist Scott Barry Kaufman wrote an interesting article on his take of imagination versus meditation and being in the present moment:
https://blogs.scientificamerican.com/beautiful-minds/my-mindfulness-journey/ Also, HSPs may use meditation as a coping strategy but they may use other forms besides mindfulness such as TM or certain visualization techniques.
Being a Highly Sensitive Person is not a psychological disorder. It's surprising and distressing how many doctors and psychologists unfamiliar with the concept assume you can just take medication or go to therapy to have the condition "fixed". Not all humans are the same. Just as many experiments use a bell curve to show the range of results, there's a continuum for sensitivity. You may see HSPs compared to orchids since they thrive or do poorly largely based on environmental factors.
Some of the ranges on a sensitivity continuum including orchids are discussed further in this study:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5802697/
Is being HSP a genetic condition? Is it caused by the environment? There's the age old debate of nature versus nurture. Certain studies have found genetic differences that are more common in HSPs. However, there's no one gene that makes a person highly sensitive. It could be a range of genetic differences and those differences may vary by individual. Other studies have found non-genetic factors that can affect sensitivity such as microbiome composition or epigenetics.
These are some articles that cover genetic research on HSPs:
https://hsperson.com/recent-genetic-findings/
https://highlysensitiverefuge.com/highly-sensitive-person-brain/
https://www.drelaynedaniels.com/6-ways-a-highly-sensitive-persons-brain-is-different/
https://www.psychologytoday.com/us/blog/highly-sensitive-refuge/201812/do-these-genes-help-make-you-highly-sensitive-person
While many genetics articles often mention mirror neurons with regards to HSPs, some studies cast doubt on the mirror neuron role:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2773693/
So, while we are just learning to isolate what genetic differences exist, there's still a lot of disagreement as to what specific genetic characteristics actually mean and how much influence they have on personality.
Highly Sensitive People may be very sensitive to taste and texture or foods. They may have trouble swallowing pills such as vitamins or medications because of sensitivities. Sensitivities to food may lower the variety of food ingested. This can result in picky eaters or even eating disorders such as ARFID (avoidant/restrictive food intake disorder). Lack of certain vitamins can affect mood, sensitivity and digestion. Lack of variety in diet can decrease variety in the microbiome which may be linked to certain health issues. Some research has found low levels of riboflavin can make certain people more sensitive to migraine headaches. B2 deficiency symptoms also include light sensitivity. Lack of diversity in the microbiome can affect mood as well as many other physical conditions such as weight, health, etc. One study looked at cautious rats versus adventurous rats. The cautious rats would pause before trying new things which is very similar to a trait often found in Highly Sensitive People. In the study, they took some of the microbiome of the adventurous rats and gave it to the cautious rats. The cautious rats became more adventurous. The reverse was true as well, adventurous rats could become more cautious. Eating probiotics can change the composition of the microbiome. Here's one list of a subset of probiotics, what foods they're in and how they might affect people:
https://foodandnutrition.org/from-the-magazine/the-potential-of-probiotics/
Increasing variety in diet may help make up needed nutrients that are lacking and/or increase diversity in the microbiome.
One interesting factor is that HSPs share a lot of traits in common with other neurodivergent types such as those with high functioning autism, sensory processing disorder, OCD, depression, social phobia, general anxiety disorder, etc. Some HSPs just share similarities while others may have these conditions as well. According to this article, you don't necessarily have to have a mental disorder to be HSP:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5832686/
However, according to the paper, when it came to the autism comparisons they researched, they "excluded milder forms of the disorder". For some people, this is where the line between HSP and autism blurs. I believe it would have been more interesting to see what similar study results would have been had milder forms not be excluded in the comparison. Autism is a wide spectrum and while there is general overlap with HSP traits not every person with autism would be categorized as HSP. For instance, one of the questions in the HSP test is regarding avoiding violent movies and TV shows. While people with autism typically have heightened sensory processing, many have no issues with violence in movies and television. The most interesting statistic is that approximately 20% of the population would be considered HSP but only 1% to 2% of the population is considered to be on the autism spectrum. If it is assumed HSP is synonymous with level 1 autism, either autism spectrum disorder is widely undiagnosed or a percentage of those on the autism spectrum do not have a mental disorder. As stated prior, many people unfamiliar with the topic think HSP traits need to be cured or treated or medicated. However, as many scientific studies have shown, being HSP is an adaptation that affects roughly 20% to 30% of the population. It can have positive and as well as negative effects. It has been found in multiple species, not just humans. Basically, it isn't something that needs to be cured. What's needed is more acceptance.
Another important factor to consider is vantage sensitivity. While the media and various wellness organizations have been touting resilience, some research suggests that resilience is just one side of a coin called vantage awareness. Resilience is basically vantage insensitivity. Someone who is vantage sensitive is more aware of their environment and surroundings.
There are several interesting studies of vantage sensitivity:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5959990/
However, it may be important for HSPs to realize that despite the current popularity of improving resilience among wellness and self-help advocates, there are drawbacks. It might not be the most effective or most natural strategy for HSPs to work with.
Resource List
If you want to know more about HSPs, here are some resources I've collected or that others have recommended. I will update this information as I have time and as I get more recommendations.
Please note that some of the resources listed may lead to web sites or speakers who sell a product such as their books, lectures, etc. So, I would like to give a quick warning of caveat emptor. I'm not sharing this information to endorse or even suggest recommending any of these products. I am simply tracking resources that others have said they've found useful. There will hopefully be some interesting free articles or materials available that may be beneficial along with the more commercial aspects.
Books
It should be no surprise that typically the most recommended books on the HSP subject are those of Elaine Aron:
https://hsperson.com/books/
Some people have recommended the book Divergent Mind:
https://www.divergentlit.com/
There's a chapter on HSPs.
Forums
The HSP Dimension: Expressions of Highly Sensitive People
https://funhsps.forumotion.com/
I do highly recommend this forum. It's a great place to discuss HSP related topics and the people that post are very friendly. They've covered lots of great topics and resources in their discussions.
Web sites
https://hsperson.com/
https://highlysensitiverefuge.com
https://highlysensitive.org/
https://drjudithorloff.com/dr-orloffs-blog/
These include mailing lists:
https://sensitivityresearch.com/self-tests/
https://introvertdear.com/
https://sustainablysensitive.com/blog/
https://sensitiveevolution.com/blog/
Directories
https://hsperson.com/therapists/seeking-an-hsp-knowledgeable-therapist/
https://www.juliebjelland.com/directory
http://www.sensitiveperson.com/directry.htm
Articles
https://hsperson.com/research/summaries-of-research-easy-reads/
https://hsperson.com/more-research-high-sensitivity-does-not-overlap-with-narcissism-but-we-are-not-perfect-parents-managers-either/
https://www.psychologytoday.com/us/blog/the-highly-sensitive-person/201911/meditation-highly-sensitive-people
https://www.psychologytoday.com/us/blog/the-highly-sensitive-person/201811/emotional-regulation-and-hsps
https://www.personalitycafe.com/threads/vantage-sensitivity-why-being-a-highly-sensitive-person-is-often-a-good-thing.1309637/
https://compilerqueen.substack.com/p/when-neurotype-sensitive
https://www.utne.com/mind-and-body/highly-sensitive-people-psychology-overwhelmed-by-the-world/
https://highlysensitiverefuge.com/hsp-brains-process-everything-deeply-even-at-rest-study-finds
https://www.juliebjelland.com/hsp-blog/2017/12/1/what-does-sensory-overload-feel-like-for-a-highly-sensitive-person-by-julie-bjelland-lmft
https://introvertdear.com/news/why-fake-it-till-you-make-it-is-terrible-advice-for-introverts/
https://psychcentral.com/blog/social-exhaustion-avoiding-introvert-burnout
http://www.andreabartz.com/wp-content/uploads/2011/03/bartz_senseandsensibility.pdf
Podcasts:
https://www.juliebjelland.com/podcast-1?category=HSP%20Meditation
https://scottbarrykaufman.com/podcast/
HSP online support groups
Highly Sensitive Persons (HSP's) of Seattle & Puget Sound
https://www.meetup.com/seattle-puget-sound-highly-sensitive-person-hsp-group/
Sensitive Collective at Resilience1220
https://www.eventbrite.com/o/resilience1220-30687265636
Highly Sensitive People of Portland, OR
https://www.meetup.com/highly-sensitive-people-of-portland-or/
The Healthy Sensitives
https://www.meetup.com/the-healthy-sensitives/
Toronto Shyness and Social Anxiety Support Group
https://www.meetup.com/toronto-shyness-social-phobia/
Facebook forums
This is a subset of the many forums that will come up when you search HSP:
https://www.facebook.com/groups/94375973993/
https://www.facebook.com/groups/ElaineAronHighSensitivity/
https://www.facebook.com/groups/26753268200/
https://www.facebook.com/groups/100241151328/
https://www.facebook.com/groups/1666738626810118/
Coping Strategies
Exercises, breathing techniques, meditation and other strategies may help HSPs (and others) as coping mechanisms. Here are some recommendations of various techniques.
I realize many wellness and mindfulness groups recommend yoga. However, I find yoga much more likely to cause soreness and injuries. Qigong and Tai Chi can be a milder and still very effective way to exercise. You can also check out some of the Qigong for sleep and Yoga Nidra resources to help with sleep or relaxation. They're typically milder than other exercises as well. If you prefer yoga, you can check with organizations like NAMI and Kiva Center. Some organizations like these offer online yoga live. Kiva Center and some other groups offer online Qigong live as well.
Tai Chi videos
https://www.youtube.com/watch?v=sdaCuigipoM
https://www.youtube.com/watch?v=g-jSBBwr8Ko&t=468s
https://www.youtube.com/watch?v=7KTXgggIdZ4
https://www.youtube.com/watch?v=afKVhWG8d8Q
https://www.youtube.com/watch?v=pOuQbNE9r00
https://www.youtube.com/watch?v=RWjF6gCIt54
https://www.youtube.com/watch?v=TPYKkNuyK6I
Yoga Nidra videos
https://www.youtube.com/watch?v=CoVxj0enOIk
Stretching resources for the workplace
https://www.youtube.com/watch?v=HqfGRx8k_zA
Breathing exercises
There are several breathing techniques. What works for one person may not work as well for someone else. So, try a variety. Alternate nostril is popular. Other popular methods are box breathing, lengthening the out breath and making it longer than the in breath, starfish breathing.
I've had some luck with Buteyko breathing especially for dealing with allergies and headaches. Humming can increase nitric oxide and has cured rhinitis in some cases. There have been several studies on it including these:
https://pubmed.ncbi.nlm.nih.gov/16406689/
https://pubmed.ncbi.nlm.nih.gov/12119224/
Acupressure
Various accupressure points are known to help with pain. One popular point is the LI-4 point. Many use it for helping with headaches. I've personally found it useful for when you need to swallow vitamins.
Awe walks
https://www.psychologytoday.com/us/blog/the-right-mindset/202011/what-are-awe-walks
https://www.nytimes.com/2020/09/30/well/move/an-awe-walk-might-do-wonders-for-your-well-being.html
Since social activities can be draining and may lead to side effects or pain such as migraines, I thought this article was useful in determining whether an activity is worth the effort:
https://despitepain.com/how-to-stop-pain-destroying-your-social-life/
Typically, psychologists or therapists will recommend desensitization therapy to deal with situations. If you're sensitive, forcing yourself to experience a situation that leads to pain and/or burn out over and over may not necessarily be the best tactic for learning to cope. At times, a sensitive person may be cognitively underestimating the negatives of the action and the action turns out to be even more physically draining or painful than imagined. So, attempting to change your cognitive view of the situation may not improve the physical experience of the actual situation. In some of these cases, desensitization is not a cure.
Along the lines of social fatigue, spoon theory may be a good metaphor as to how to manage limited resources:
https://en.wikipedia.org/wiki/Spoon_theory
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