How to Stop Being Overly Sensitive: Identifying the Root Cause and Developing Healthy Coping Strategies

Introduction

Sensitivity is a trait that can be both beneficial and detrimental. It is beneficial in that it allows us to empathize with others and understand their feelings. However, when taken too far, it can lead to feeling overwhelmed and easily hurt by others’ words or actions. If you find yourself struggling with being overly sensitive, there are steps you can take to gain better control of your emotions and reactions.

Definition of Sensitivity

Sensitivity is the ability to be easily affected by external factors. This can manifest itself in various ways, including being emotionally reactive, having an intense reaction to criticism, or feeling overwhelmed in certain situations. People who are sensitive may also experience physical symptoms such as headaches or stomachaches due to emotional stress.

Overview of the Problem

When someone is overly sensitive, they may feel like they are constantly walking on eggshells. They may become easily offended or anxious in social situations, or struggle to handle constructive criticism. As a result, they may withdraw from relationships or activities they once enjoyed, leading to feelings of loneliness and isolation. If left unchecked, this can lead to more serious mental health issues such as depression and anxiety.

Identifying the Root Cause of Your Sensitivity

Before you can address your sensitivity, it is important to identify the root cause. This will help you understand why you are reacting in certain ways, and give you insight into how to move forward.

Evaluate Your Emotional Responses

The first step is to evaluate your emotional responses to different situations. Pay attention to when you feel particularly sensitive, and ask yourself what triggered the response. This will help you identify patterns in your behavior and better understand why you are reacting in certain ways.

Analyze Your Past Experiences

It is also important to analyze your past experiences and how they may have shaped your current responses. Think about any traumatic events or difficult relationships you may have had in the past, and consider how they may have impacted your emotional wellbeing. Understanding the root cause of your sensitivity can help you develop healthier coping strategies moving forward.

Practicing Self-Compassion

Once you have identified the root cause of your sensitivity, it is time to start practicing self-compassion. This involves treating yourself with kindness and understanding, rather than judgment and criticism.

Acknowledge Your Feelings

The first step is to acknowledge your feelings and accept them, rather than trying to push them away. This can be difficult, especially if you have been conditioned to ignore or suppress your emotions. However, acknowledging your feelings is an important part of the healing process.

Show Yourself Kindness and Understanding

It is also important to show yourself kindness and understanding. This means being gentle with yourself and recognizing that it is okay to make mistakes. Speak kindly to yourself and remind yourself that you are doing the best you can.

Developing Healthy Coping Strategies

In addition to practicing self-compassion, it is important to develop healthy coping strategies to deal with your sensitivity. This will help you manage your emotions and reactions in difficult situations.

Learn to Manage Stress

Stress is one of the most common triggers for sensitivity. Learning to manage stress can help reduce your emotional reactivity and give you more control over your reactions. This can include things like deep breathing, mindfulness, exercise, and talking to a friend. Find what works for you and practice it regularly.

Develop Positive Habits

Building positive habits can also help reduce your sensitivity. Focus on activities that bring you joy and make you feel good about yourself. This can include anything from reading a book to taking a walk in nature. The more positive habits you develop, the easier it will be to stay grounded in difficult moments.

Challenging Negative Thinking

Negative thinking can be a major contributor to sensitivity. Challenging these thoughts can help you gain perspective and reduce your emotional reactivity.

Recognize Unhelpful Beliefs

The first step is to recognize the unhelpful beliefs that are contributing to your sensitivity. Pay attention to your inner dialogue and look for any patterns in your thinking. This can help you identify any unrealistic expectations or unhealthy assumptions you may be making.

Reframe Your Thoughts

Once you have identified these unhelpful beliefs, it is time to reframe them. Try to replace negative thoughts with more realistic and helpful ones. For example, instead of telling yourself “I can’t do this”, try saying “I can do my best and that’s enough”. This will help you stay focused on what is within your control.

Considering Professional Help

If you find that you are still struggling with being overly sensitive, it may be worth considering professional help. A therapist or counselor can provide support and guidance to help you work through your issues.

Benefits of Professional Assistance

Professional assistance can provide a safe, nonjudgmental space to explore your feelings and develop new coping strategies. It can also help you identify any underlying issues that may be contributing to your sensitivity. Having someone to talk to can be incredibly beneficial in helping you process your emotions and gain a better understanding of yourself.

Types of Professional Help Available

There are many types of professional help available, depending on your needs and preferences. This can include individual counseling, group therapy, cognitive behavioral therapy, and more. Talk to your doctor or do some research online to find out which type of therapy might be right for you.

Making Time for Relaxation and Reflection

Making time for relaxation and reflection can also help reduce your sensitivity. Taking time for yourself allows you to focus on your needs and recharge your energy.

Benefits of Taking Time for Yourself

Taking time for yourself can help reduce stress and give you the opportunity to reflect on your emotions. It can also help you gain clarity and perspective on situations, allowing you to respond more calmly and rationally.

Ideas for Relaxation and Reflection

There are many different activities you can do to relax and reflect. These can include yoga, meditation, journaling, listening to music, taking a long bath, or spending time in nature. Find something that works for you and make it a regular part of your routine.

Conclusion

Being overly sensitive can be overwhelming and difficult to manage. However, by taking steps to identify the root cause of your sensitivity, practicing self-compassion, developing healthy coping strategies, challenging negative thinking, and making time for relaxation and reflection, you can start to gain control of your emotions and reactions and lead a healthier, happier life.