Introduction
Sensitivity is defined as the “tendency to be easily hurt, upset, or offended” (Oxford Languages). While it’s natural to have feelings that are more intense than those around us, being too sensitive can put a strain on our relationships and hinder our ability to cope with difficult situations. Fortunately, there are steps we can take to learn how to not be so sensitive and better manage our emotions.
Develop Self-Awareness
The first step in learning how to not be so sensitive is developing a strong sense of self-awareness. This means understanding what triggers you, recognizing when you’re being overly sensitive, and practicing self-compassion. It’s important to remember that everyone has different triggers and it’s okay to feel the way you do. As author and psychologist Guy Winch explains, “It’s important to understand that [your] sensitivities aren’t something to be ashamed of but rather, an aspect of [your] personality that requires special consideration.”
Take Time to Reflect and Assess
When faced with a situation that makes us feel overwhelmed, it’s easy to react emotionally instead of taking the time to reflect and assess. Taking a break from the situation allows us to gain some distance and look at it objectively. This gives us an opportunity to examine why certain things affect us more than others, and learn to take ourselves less seriously. According to psychotherapist and life coach Shannon Kaiser, “It’s important to be aware of your emotional triggers and not allow them to control your reactions.”
Practice Constructive Thinking
Another key component of learning how to not be so sensitive is to practice constructive thinking. This involves replacing negative thoughts with positive ones, challenging our assumptions, and reframing criticism as constructive feedback. Research shows that “people who think positively are more resilient, less likely to experience depression, and better able to cope with stress” (Psychology Today). Practicing constructive thinking can help us become more confident and secure in our own abilities.
Learn to Accept Criticism
Criticism can be difficult to accept, especially if you’re sensitive. Learning to separate the message from the messenger and responding thoughtfully instead of reacting emotionally can help us better handle criticism. Remember that criticism isn’t personal and try to focus on the areas where you can improve. As author and entrepreneur Tim Ferriss advises, “If you’re open to criticism, you’ll learn more and get better faster.”
Take a Step Back
Sometimes it’s helpful to take a step back and look at the bigger picture. Understanding the power of perspective can allow us to evaluate the situation from a different angle and focus on solutions instead of problems. As psychotherapist Dr. Ramani Durvasula suggests, “We all need to practice being a bit more detached from our emotions and a bit more connected to our brains.”
Make an Effort to Connect with Others
Finally, making an effort to connect with people who understand us can help us learn how to not be so sensitive. Working with a counselor or therapist to find healthy coping methods can be beneficial, as well as seeking out activities that challenge us in a positive way. Building relationships with people who understand us can also provide a sense of comfort and security.
Conclusion
Learning how to not be so sensitive takes patience and practice, but it can make a world of difference in our lives. Developing self-awareness, taking time to reflect and assess, practicing constructive thinking, accepting criticism, taking a step back, and making an effort to connect with others are all effective ways to manage our emotions in a healthier way. Remember that everyone has moments of sensitivity, so don’t be afraid to ask for help when needed.
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