How To Learn To Be Less Sensitive

nine min read

Do people constantly tell you that yous're overreacting? Do you often catch yourself acting irrationally and wonder how yous can be less sensitive?

While sensitivity is an amazing quality to take, it's wise to punch information technology downward at times.

That'southward why today we bring yous powerful brain training strategies on how to exist less sensitive.

How To Be Less Sensitive — Photo by Andrea Piacquadio from Pexels

Let's dive in!

i. Learn Self-Acceptance and Cocky Compassion

The more yous fight your sensitive nature and the situations triggering it, the more you blow upwardly in oversensitivity. That's why you need to accept who yous currently are and learn to treat yourself kindly while focusing on becoming less sensitive.

So how can we do it?

Here are cocky-acceptance statements for HSPs:

"I am a sensitive person and that's okay."
"Someone might call me "reactive" or a "crybaby" and that's okay. Although I personally don't describe myself in such terms, I can say am a highly sensitive person."
"I've discovered that my high sensitivity makes me a better friend and helps me perceive the world more securely. All the same, I understand that it can exist overwhelming for others at times."
"I tend to be emotionally triggered past several things which is normal for highly sensitive people. However, I'm gradually working on becoming less sensitive for more residuum."
"Although I'm working on becoming less reactive equally an HSP, I can never become an entirely different person – I wouldn't want to anyway. I merely want to become the best version of myself."

While accepting yourself as an emotionally sensitive person, you must be compassionate, treating yourself every bit you'd treat your friend. This way, you tin learn fast how to wisely manage your emotional sensitivity for more productivity.

2. Practice Assertive Advice

Highly Sensitive Person — Photo by Jopwell from Pexels

Assertive communication is expressing yourself directly and clearly while remaining respectful to others. Don't we all want that?

However, highly sensitive people tend to go aggressive or suppressive on their emotions. If yous're one of them, you tin confirm either of these statements:

You often feel misunderstood or unheard or unappreciated and find it hard to limited these feelings to others since you lot're trying to not injure their feelings.
You lot oftentimes overreact to situations.
Y'all avoid conflict altogether since y'all don't know how to limited your needs without things getting dramatic.

This manner of living is really frustrating, isn't information technology? Well, in that location's a better fashion.

If you communicate with someone assertively, you can get-go handling conflicts like a pro without having to change who you are. And hither are tips to help yous out:

Use "I" instead of "You" statements: For example, instead of, "You're always on your telephone while we're supposed to exist having just "U.s." time!" say, "I usually experience abandoned and undervalued when you constantly cheque your phone while we're together." Less confrontational and gets the indicate across powerfully.
Validate other people's needs and your own: Take your time to clarify highly sensitive situations and come up with validating statements such as, "I understand yous need the piece of work washed before tomorrow but unfortunately I've known about this too late and need to meet my family for dinner."
Practice working out win-win solutions: For the instance above for instance you can add, "How about I come early in the forenoon and work on the project?"
Relax your body and tone then that your words friction match your body linguistic communication.

You tin learn more nearly assertive advice past checking out our guide on assertive anger.

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3. Use This Rare Insight to Stop Obsessing over What Others Think

Since you notice most things in your stimuli, you might notice disapproving looks and passive aggression style more those with low sensitivity.

But this trait also comes with a downside. You lot end up obsessing over what others recall of yous which worsens your sensitivity and takes a toll on your self-esteem.

However, you need to realize nosotros're all afflicted by the spotlight effect – the trend to overestimate how much people notice and recollect almost our looks and behavior. Therefore, those looks you get don't hateful the people around you notice your every motility. Nor practice they remember the blunders you did every bit much as you remember.

And then when tempted to ruminate on some thought that people are thinking ill of you because of your hyper-sensitivity, remember you're probably beingness fooled by the spotlight result and that just as you're thinking of how people are viewing you lot, others are thinking about themselves and therefore don't have time to think about you.

May this insight liberate you.

4. Learn to Take Fourth dimension Outs

Sensitive Person — Photo by Jack Sparrow from Pexels

Plunging straight into an emotionally charged state of affairs simply heightens your sensitivity rather than lowering information technology.

So to deal with something rationally, y'all need to calm down first. Timeouts assist you not only cool down emotional sensitivity but as well help you lot analyze a situation for a more counterbalanced response.

Then when you feel upset – like you're about to do something irrational, walk out of the state of affairs. You might demand to alibi yourself to the bathroom, simply tell someone you demand some fourth dimension to think, or do whatever you have to do to take fourth dimension out of a situation.

Afterward some exercise using time outs, you tin principal smart emotional sensitivity for better emotional well-existence and healthier relationships

5. Remove the Labels

"I'g such a crybaby! Why can't I but stop crying!"

"Anybody is right, I'm a sissy, Why exercise I need to be and then sensitive every bit a man!"

You know the labels you give yourself whenever you're frustrated by your oversensitivity. And these labels do you no practiced but but bring negative emotions. And these emotions instead of making you less sensitive, make y'all overly emotional.

That'southward why you lot need to ditch them. You take to tell yourself:

"I'm not a crybaby/ weakling/ whiner/ freak/ failure, I'm simply highly sensitive."

6. Cull Restraint over Reaction

When someone triggers an emotional response in you, it takes strength to restrain yourself from reacting.

However, to learn how to manage your high sensitivity, you must main restraint. So in the heat of the moment, how can y'all do restraint?

Take time out: When you lot sense overwhelm in a situation yous can say something like "I demand some fourth dimension to think about this. Give me 15 minutes" to excuse yourself.
Ask questions: Slow down your reaction with questions that aid yous focus on what's beingness said instead of what's bubbling below yous.
Have deep breaths: This helps you slow down the menstruum of your emotions and expand your ability to think clearly.
Ignore your gut reactions: When faced with an emotionally tense situation, think of what you'd say or exercise instintictively. Decline such decisions. Move on to what is difficult for you to do but is wise and choose to do it.

You've probably heard of these tips before and that's the matter: the ability of these strategies is in their simplicity.

Always remember, a footling restraint goes a long way.

seven. Use Reflection Breaks to Procedure Your Interactions

The solution for highly sensitive people interactions is mainly: reflection. With reflection, you can:

Discover the reality of the situation rather than the distorted reality formed by emotions
Understand why you felt sure emotions
Understand the the other person'south perspective
Help you know what you need to amend on
Help you come up up with the best manner to work out a state of affairs

This is why y'all need to take reflection breaks whether:

During an emotionally charged situation (i.e yous can excuse yourself to the bathroom and reflect on the state of affairs you're dealing with in real-time)
Subsequently a situation (you can reflect on how you carried out an interaction so you can amend on being less sensitive)
Afterward the day's over (you can procedure how y'all fared during the day and track your emotional sensitivity).

You can do self-reflection daily, weekly, monthly, so on to determine how you lot're doing as far as your goal to be less sensitive is concerned. You can use journaling to assist process and rails your emotional wellbeing much easier.

8. Welcome More Criticism

Emotional Sensitivity — Photo past Moose Photos from Pexels

The mutual behavior of highly sensitive people is to avoid criticism. But the brutal truth is that the thing that scares y'all most is the thing you lot need to face most if you want to overcome your insecurities and control your emotions amend.

Here'due south how you can welcome criticism more and leverage information technology to become less sensitive:

Carve up your error from your identity: When someone criticizes you for a mistake you've washed, step away from the fault and encounter information technology for what it is instead of making it your identity. This helps you not take things personally.
Clarify the criticism: Footstep into the shoes of the one giving criticism and try to get their perspective.
Ask questions: To get the virtually out of criticism, ask for clarification where you don't understand. This helps you stop assuming it is a personal attack and helps you also see when the criticism isn't 18-carat.
Ready goals to improve: Even if you feel bad, the style to welcome criticism is to set an action program to change.
Request more constructive criticism: Did someone give you amazing feedback? Ask them for more. Also, this attracts more than genuine feedback rather than hate comments – which boosts your confidence and lowers your sensitivity.

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9. Challenge What Offends Yous

This is about facing your fears besides.

The fault of many highly sensitive people is that they avert anything that gives them negative feelings – for example conflict. While this is skilful to an extent, it doesn't promote growth in many aspects.

You lot accept to enquire yourself,

"Why do I detest it when this person does Ten"
"Why practise I experience sensitive when I'm around Scott?
Why practise I get defensive when Dana gives me that look?

When you know why you're offended past annihilation, you can spot insecurities and deal with them which helps yous become less sensitive.

10. Finish Exaggeration in Its Tracks

With the souvenir of high sensitivity comes the curse of exaggeration.

Since highly sensitive people tin see through many lies, read through people's words, and perceive many things the average person cannot, they tend to overthink rather mild things with their wild imaginations. Notwithstanding, this tendency burdens them with stress and anxiety.

Therefore, if you notice your heed spiraling into negative thoughts around something yous aren't certain most, stop it.

11. Explore Your Emotions without Judgement

Sensitivity — Photo by Maksim Goncharenok from Pexels

If you're 1 of the HSPs, you probably have the tendency to suppress your emotions because you lot're judging yourself through them. But this makes you more reactive.

Peculiarly when reflecting, just sit down and observe your emotions every bit if you're a child observing the world for the outset time.

Non-Judgemental emotional exploration is nearly accepting how you feel since feelings tell yous near how you view the globe. Avoid telling yourself, "You lot should feel 10" simply instead with compassion say, "It's okay that yous feel that style."

When y'all sympathise how you're feeling, you tin can so seek to sympathise why you feel the way you feel.

12. Celebrate Yourself

If you often strive to fetch compliments and feel bad when people don't observe you or when they criticize you, then you lot probably demand to be less sensitive.

Instead of striving to go other people'southward approving, firstly get your own blessing and enjoy it.

Y'all demand to compliment yourself on your strengths and achievements.
Yous need to have a break and just take care of yourself
You demand to exercise cocky-care in all its forms
You need to exercise stuff that makes yous extremely happy just for you

Jubilant yourself gives you plenty self-conviction that yous won't demand to be sensitive about another human giving you or denying you any validation.

13. Confidently Comprehend Your Progress in Patience

Last merely not to the lowest degree, becoming less sensitive needs patience.

You lot'll succeed on many things, some would exist super difficult (those that are easier said than done like restraint), and some might mess up your way of doing things beyond recognition. Just you must encompass the messy progress instead of seeking to arrive at perfection at in one case.

Some days it may seem like you're moving nowhere when you intermission downward like earlier.

Merely trust me when I tell you, every stride you take in these tactics to become less sensitive is worth information technology. That with every move yous make, you're making progress.

And remember, beingness sensitive isn't bad, but beingness unable to command your emotions is dangerous. You need to manage your highly sensitive nature much better with these strategies.

With patience.

Condign Less Sensitive Q&A

Looking to know more?

How do I toughen upward emotionally? How to be less sensitive and emotional

We'll recap what we discussed earlier. These are the strategies you can use to become emotionally strong:

Learn Self-Acceptance and Cocky Compassion
Practice Assertive Communication
Employ This Rare Insight to Stop Obsessing over What Others Call up
Learn to Take Fourth dimension Outs
Remove the Labels
Cull Restraint over Reaction
Employ Reflection Breaks to Procedure Your Interactions
Welcome More Criticism
Challenge What Offends You
Stop Exaggeration in Its Tracks
Explore Your Emotions without Judgement
Celebrate Yourself
Confidently Embrace Your Progress in Patience

How can I exist less sensitive and more confident?

To be less sensitive and more confident, you demand to acquire assertive advice while protecting yourself from outbursts past using timeouts and reflection breaks to help you ground your emotions. Nosotros discuss all this in item above so you can larn to be less sensitive once and for all.

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How to be less sensitive in a relationship – How to exist less sensitive as a man

To be less sensitive in a relationship, acquire to communicate your needs assertively while validating the needs of your partner to form center-ground solutions. Instead of suppressing your emotions and opinions, reverberate on them alone and continually build more balanced emotional responses.

How to become less sensitive in the workplace

To thrive as an HSP in the workplace, yous need to showtime work cocky acceptance before y'all starting time managing the sensitivity for more than emotionally balanced decisions. Mainly, larn to communicate assertively to your workmates as we explained above and master wiser ways of dealing with your daily situations in the workplace through self-reflection.

Wrapping Up

Remember, these strategies are to help you manage your sensitivity for more emotionally balanced decisions and deportment – not to change y'all into an entirely different person.

You are amazing the way you are and just need some work to get the best version of yourself.

Then, which strategies exercise you remember would piece of work best for y'all? Permit us know in the comment section below! And don't forget to share this piece with HSPs in your circle to help change lives.

Thanks for reading!