Have you ever felt that there is something unique about you? Are you ever overwhelmed by the stimuli of life and other people? Have people ever criticized you for being too “shy” or too sensitive?
Like me, and about 15% of the population, you could be a ‘highly sensitive person’ (HSP). No biggie – this means you’re pretty awesome because your senses are very well attuned. It’s an evolutionary survival thing, and it means noticing the little details and all the benefits they bring. However, to live an enriching life, we must maintain useful daily habits.
Here are 7 essential habits that will change the trajectory of your life:
1. Exercise
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Many may view exercise as adding stress and tension to an already stressful day. This is not true. Exercise is essential for strengthening the mind and body. Positive chemicals introduced through exercise lead to calmer, clearer thoughts and a brighter mood.
Since HSPs are prone to sedentary lifestyles, exercise cannot be ignored. Ideally vigorous exercise with sweat. Sweat releases toxins, and I have found that toxins worsen my nervous system’s response.
This makes me more prone to anxiety, so activity is vital. Even if it’s a 15 minute walk, especially in the sun, this will make a difference.
A 2023 study by the Pacific Neuroscience Institute Brain Health Center showed that regular exercise can significantly benefit brain health by improving cognitive memory function, reducing the risk of cognitive decline and potentially delaying the onset of neurodegenerative diseases such as Alzheimer’s, with evidence indicating that even moderate physical activity can have positive effects on the brain in several ways. age groups.
Researchers from the University of British Columbia found that regular aerobic exercise significantly increased the size of the hippocampus, a brain region crucial for memory consolidation.
2. Time for yourself
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It is of vital importance to us regular contact with others people. We are all social beings, and being an HSP doesn’t give us license to become a lifelong hermit.
However, I believe that spending at least an hour in solitude every day is a crucial habit. For example, use your lunch break for a walk in the park.
Alone time allows us to decompress from social stimulation, giving us time to use our powerful internal processing and uninterrupted imagination, while also giving us the strength and rejuvenation to be more effective when we are no longer alone.
Research published in 2021 by Frontiers in Psychology indicates that spending time alone, when consciously chosen, can be significantly beneficial to mental health, by promoting self-awareness, creativity, stress reduction and improved emotional regulation, suggesting that time alone is an essential aspect of overall well-being. The key, however, is to distinguish positive loneliness from enforced isolation, as excessive loneliness can have negative consequences.
3. Meditation
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Every morning I meditate for 8 minutes. It’s not much, and I could do a lot more, but it focuses me on the day.
I also remain as aware of my surroundings as possible throughout the day and regularly look at the sights and sounds around me. I often let go of the need to chew on thoughts, as I often do. This makes a huge difference and relaxes me.
HSPs who forget to do this can end up like an ancient clock as the day progresses, and this will destroy your health. Make use of your heightened senses. To breathe. Be present.
4. Rest
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Because we have a stronger nervous system (documented), we feel the impact of life’s stresses and stimuli more quickly. Charge to maintain balance has a higher priority.
A nap isn’t always necessary, but I find that a quick twelve minutes around lunch gives me a useful reset, refreshing my body and mind for the rest of the day.
Research from 2015 highlights the crucial role of rest in maintaining both physical and mental health, showing that adequate periods of rest can improve cognitive function, reduce stress, increase creativity, increase productivity, regulate mood and even can support a healthy immune system. This allows the body and mind to recover and recharge, leading to better overall well-being.
5. Journalize
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I am very analytical and tend to overthink and hold many things in my mind. Journaling and note-taking have proven to be a powerful antidote to this, and I find it invaluable to put many of my challenges, doubts, and concerns down on paper every day.
The act of journaling eases my tension and makes it easier to come to positive solutions while writing what worries me. I often find my answer. It is also worth documenting some of the successes and experiences of the day (even small ones) for a nice sense of accumulation and recording for later use.
6. Reading
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Many may consider this less of a priority, and it could be. It’s still an essential daily habit for me, regardless of whether I enjoy it a few pages of non-fiction or fiction.
If I don’t feed my imaginative and active mind with new ideas and visions, my thoughts are more likely to go in an unhelpful direction, toward worry. If reading isn’t for you, go for something that provides an escape and isn’t too stimulating, like a game of Sudoku or – dare I say it: Wordle.
Research by the Organization for Economic Co-operation and Development shows that reading is essential for cognitive development, improving vocabulary, critical thinking, comprehension and general knowledge, with benefits including better memory, less stress, more empathy and even potential positive effects on mental health health and longevity, especially when reading for pleasure. Research shows that people who read regularly tend to perform better academically and have a broader understanding of the world around them.
7. Self-expression
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With an internally focused life we can forget that express ourselves outwardly. This is an essential liberation that can lead to a stunted and depressing existence. Through years of living in my own sensitivity, I’ve noticed that a void arises when I haven’t created or expressed myself in a while.
We can’t sit in a room all day thinking. Being human means creating, playing and expressing. Writing, video speeches and drawing do it for me, but regular social expression with friends is also vital.
Alex Mathers is a writer and coach who helps you build a profitable personal brand with your knowledge and skills while staying mentally resilient.
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