Coping Strategies for Highly Sensitive People (HSPs): Signs, Benefits & How to Thrive

Derek Flint - BSc : Dip. Couns. : PNCPS - Acc.
Jul 22
3 min read

Coping Strategies for Highly Sensitive People (HSPs): Signs, Benefits & How to Thrive

Being highly sensitive can feel like both a gift and a challenge. You notice details others miss, feel deeply, and often have strong empathy—but this also means that loud environments, busy schedules, and intense emotions can quickly become overwhelming. If you identify as a highly sensitive person (HSP), these insights and coping strategies can help you protect your energy and feel more balanced in your daily life.

What is a Highly Sensitive Person (HSP)?

A highly sensitive person is someone with a nervous system that processes information and emotions more deeply than average. You might be an HSP if you often feel easily overwhelmed by loud noises, bright lights, or busy environments, or if you’re deeply affected by other people’s moods. Signs can include needing extra downtime, strong emotional reactions, and heightened empathy.

Being highly sensitive comes with benefits like creativity, intuition, and compassion, but it can also lead to stress, anxiety, and burnout if unmanaged. Gaining insight into this trait can help you embrace your strengths, set boundaries, and make changes that support your wellbeing.

10 Coping Strategies for Highly Sensitive People

✅ 1. Create a Calm Space

Have a quiet, comforting place at home where you can retreat and recharge when the world feels too loud or overwhelming.

✅ 2. Limit Overstimulation

Reduce exposure to bright lights, constant background noise, or crowded places. Small changes like dimmer lighting or noise-cancelling headphones can make a big difference.

✅ 3. Set Healthy Boundaries

You don’t have to say yes to everything. Allow yourself to decline commitments that drain you and prioritise time for your own needs.

✅ 4. Schedule Downtime

Plan regular breaks between activities to prevent emotional burnout. Even 10 minutes of quiet between tasks can reset your nervous system.

✅ 5. Practice Mindful Breathing

When you feel overwhelmed, slow, grounding breaths can calm your mind and body. Try inhaling for 4 counts and exhaling for 6.

✅ 6. Limit Negative Inputs

Reduce exposure to distressing news, social media arguments, or toxic environments. Protecting your mental space is essential self-care.

✅ 7. Use Soothing Rituals

Incorporate calming practices like listening to soft music, taking a warm bath, or using aromatherapy to help reset after a stressful day.

✅ 8. Prioritise Sleep and Nutrition

Consistent, restorative sleep and balanced meals help regulate your emotions and maintain energy levels.

✅ 9. Carry Comfort Tools

Items like noise-cancelling headphones, sunglasses, or a small comforting object can help you cope in overwhelming environments.

✅ 10. Seek Supportive Relationships

Surround yourself with people who respect your sensitivity. A safe, understanding network can help you feel accepted and grounded.

🌱 Final Thoughts

Being highly sensitive isn’t a flaw—it’s a trait that comes with its own strengths. By creating healthy coping strategies and boundaries, you can embrace sensitivity as a superpower instead of a struggle.

If you’d like support navigating life as a highly sensitive person, therapy can help you build resilience and self-compassion. We offer online counselling across the UK and in-person sessions in West Malling and Carshalton.

🙋‍♀️ Frequently Asked Questions About Coping as a Highly Sensitive Person

What does it mean to be a highly sensitive person?

An HSP processes information and emotions more deeply, which can lead to stronger empathy and heightened awareness of surroundings.

Why do highly sensitive people feel overwhelmed easily?

HSPs process sensory and emotional input more intensely than others, which can lead to overstimulation in noisy, crowded, or emotionally charged environments.

What are the best coping strategies for highly sensitive people?

Helpful strategies include creating quiet spaces, setting boundaries, limiting overstimulation, practicing grounding techniques, and maintaining supportive relationships.

Can being highly sensitive lead to anxiety or burnout?

Yes, if an HSP is frequently overwhelmed and lacks coping strategies, they may experience stress, anxiety, or emotional exhaustion. Self-care and boundaries are key.

How can therapy help highly sensitive people?

Therapy provides a safe space for HSPs to explore their experiences, learn emotional regulation skills, and develop strategies for managing overstimulation without feeling ashamed of their sensitivity.