Tahlee Rouillon, Author at Sensitive Refuge

The Science of How to Calm the Heck Down

Tahlee Rouillon — Fri, 27 Jun 2025 07:00:00 +0000

Is there a secret to becoming more calm as an HSP? Here’s what the research says.

I used to feel overwhelmed all the time. You see, I didn’t know I was a highly sensitive person (HSP) until I was well into my 20s. Before then, I thought I was broken or had some kind of disorder.

Growing up, I was told I was overreactive, melodramatic, and attention-seeking. Being told that my responses and experiences weren’t valid was a strange form of gaslighting, a form of manipulation where your sanity or version of reality is questioned. So I began to doubt myself. I wondered things like:

Why can’t I cope like other people do?

How does everyone else just coast through life?

Why aren’t other people upset by the things I find upsetting?

It remained a mystery to me for years.Throughout my teens and 20s, I struggled with anxiety, depression, and burnout. I tried to fit in by hiding my sensitive nature. But it only made my mental health worse.

I yearned to be a calm person. I still do. And day by day, I think I’m getting better at becoming calm. Learning more about the neurobiology of being a highly sensitive person has really helped. Here’s what I’ve learned and I hope it can help you just as much.

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The Biology of High Sensitivity

The scientific term for being highly sensitive is sensory processing sensitivity. And one of the key traits of high sensitivity is “depth of processing.” The nervous system of an HSP literally processes information deeper — even at rest (!). This means that both internal and external cues — like temperature, pain, emotions, thoughts, and even loud noises — penetrate more deeply and take longer to work through. Imagine a computer running 20 percent harder and longer than a regular computer. Which one do you think is more likely to burn out?! It’s the same for highly sensitive people: all the subtle details we notice; all the extra information we process, all the unsuitable environments we have to endure. It’s a lot. And it’s stressful.

Which is why being a sensitive person sometimes means it can be really hard to calm down.

Why Calming Down Is So Hard

There is one word that will help you understand so much about your mind and body. With this one word, you’ll realize that you are not wrong or broken. You are not an anxious wreck. Your feelings of overwhelm are not your fault. They are innate biological responses that have kept you safe in the face of stress. And that word? Dysregulation.

Dysregulation is the “chronic activation of the nervous system and here’s how it works. There are two components to your nervous system: the sympathetic and the parasympathetic nervous system. As Harvard Medical School puts it:

“The sympathetic nervous system functions like a gas pedal in a car. It provides the body with a burst of energy so that it can respond to perceived dangers. The parasympathetic nervous system acts like a brake. It calms the body down after the danger has passed.”

A healthy nervous system manages or regulates this energy well. When you’re well-regulated, you can easily shift from stress to calm. Which means a dysregulated nervous system is one that has been inundated by stress and trauma. It gets “stuck” in hypervigilance, anxiety, and overwhelm. Over time, chronic dysregulation leads to burnout and exhaustion; and HSPs already experience burnout and exhaustion more easily anyway.

Because we sensitive types process information deeply, we are more susceptible to dysregulation. So how do you go from being dysregulated to well-regulated? How do you learn to shift more easily from stress to calm? Basically, it takes practice…

Calm Is a Learned Skill

Calm is a function of the parasympathetic nervous system. That’s the soothing arm of the nervous system, the brake in the car analogy. And activating this calm is a learned skill.

In infancy, this skill is called co-regulation. An attentive caregiver soothes a child in distress, helping them experience calmness. This soothing regulates a child’s nervous system. Over time, with consistent co-regulation, a child will grow up learning to self-soothe or self-regulate.

However, we can have trouble regulating our own nervous systems if we haven’t been shown how to. Even if you had loving parents and a stable home environment, you may not have been given successful self-regulation skills. Our parents are fallible human beings. They may not have always been present and attentive. They also may have struggled to self-regulate themselves.

The good news is, you can teach yourself to self-regulate through practice. Your brain and nervous system are highly adaptable. Which means you can learn to become calm.

Need to Calm Your Sensitive Nervous System?

HSPs often live with high levels of anxiety, sensory overload and stress — and negative emotions can overwhelm us. But what if you could finally feel calm instead?

That’s what you’ll find in this powerful online course by Julie Bjelland, one of the top HSP therapists in the world. You’ll learn to turn off the racing thoughts, end emotional flooding, eliminate sensory overload, and finally make space for your sensitive gifts to shine.

Stop feeling held back and start to feel confident you can handle anything. Check out this “HSP Toolbox” and start making a change today. Click here to learn more.

How to Become Calm

Simply put, you develop the skill of calmness when you practice experiencing calmness. Anything that will help you soothe your nervous system and slow down will help you become calm. This will vary from person to person, but some go-to ideas to try include:

Deep belly breathing
A weighted blanket, which has been shown to help quell anxiety
A warm shower or bath
Gentle stretching
A nice cup of tea
Hugging a loved one
Patting a beloved pet
Time in nature

If you are struggling deeply with feelings of anxiety or overwhelm, it’s also important to reach out to someone, whether it’s a trusted friend or professional — you may need the support of a trauma-informed therapist and/or medication. There is no shame in receiving assistance to help your nervous system calm down.

Why Calming Down Matters

As I said before, being a highly sensitive person isn’t always easy. We live in a chaotic world that doesn’t value neurodiversity — which is exactly why learning how to calm down is so important.

Calm isn’t just a lovely feeling. And out of all the scientific benefits of calm, there’s one that really stands out: Resilience. When you are resilient, you can recover more easily from setbacks and stress. You’re able to cope better. You can embrace a deep and meaningful life. You can do the things that matter to you.

These days, I see my high sensitivity as a blessing instead of a curse. Being an HSP is one of the best things about me. It brings me so much creativity, love, and joy. And even though I wish I could go back and teach my younger self how to become more calm and resilient, the next best thing I can do is practice becoming calm today. And so can you.

Want to experience effortless calm? Meditones® make you calm without you having to do a thing. Discover how with a FREE trial of the Seekers’ Sanctuary today!

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The Science Behind Why Calming Music Is So Soothing for HSPs

Tahlee Rouillon — Thu, 19 Jun 2025 10:00:00 +0000

Calming music works at a brain level to soothe the highly sensitive system and boost your mood.

At an artists’ retreat in the small village of Hämeenkyrö, Finland, on an old leather couch, in a room that was once a school, I lie with my hands over my heart. It was mid-January, the room dimly lit by soft lamps as the snow drifted steadily down.

I had spent the day in a silent retreat, along with the other attendees. Nodding quietly to each other as we passed in the kitchen. But never speaking.

After a rich full day of quiet introspection in my bedroom, I was drawn to the sounds of exquisite music floating up through the floorboards.

I went down into the communal living room to discover a fellow resident playing his favorite tracks over the speakers. I laid down on the couch and surrendered to the sound.

There were long, patient, ambient tracks that sunk me deeper into the couch. There were neo-classical masterpieces that left my heart soaring.

By the end, I felt like my rib cage had been rung like a giant bell, with all the music reverberating around my chest. A profound sense of peace, clarity, and inspiration welled up inside me.

This is the power of calming music for a highly sensitive person.

And it’s not just me. Researchers, too, have demonstrated that music has a powerful effect on our bodies, mind, and mood. As both a music composer and highly sensitive person, I can speak to why calming music is so soothing for HSPs, as well as the science behind it.

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3 Reasons Why Calming Music Is So Soothing for HSPs

1. Music calms the nervous system.

Depth of processing is a key marker of being a highly sensitive person. Which means that our nervous systems process information more deeply and for longer. It’s common for HSPs to become easily overwhelmed by stress and daily demands.

Soothing the nervous system and becoming calm is vital for highly sensitive people to maintain physical and mental health. And music is a fantastic way to relieve stress.

But why is music so calming?

In a word? Entrainment.

Entrainment refers to the synchronization of organisms to an external perceived rhythm. Our bodies and minds integrate musical patterns in unison with our own biological rhythms. Sometimes those rhythms are obvious, like tapping your foot along with the beat, or dancing the Tango. But some entrainment rhythms are more subtle. Music can entrain our heartbeat, our brain waves, and even our hormones.

For example, researchers at Stanford University found that music with slow beats encourages slow brain waves that are associated with meditative states. (And meditative states are a great way for us sensitive types to decompress!) Similarly, German researchers demonstrated that listening to music lowered cortisol (a stress hormone) during surgery. And a study from Taiwan found that listening to soothing music before bed resulted in significantly better quality sleep.

Bottom line: Music soothes an overwhelmed HSP.

2. Music boosts your mood.

Have you ever felt chills or goosebumps when you listen to really beautiful music? These are called musical frisson, a French word meaning aesthetic chills, and they are a transient emotional response to music or other experiences of beauty. And as my fellow HSPs know, we find beauty in even the smallest of things. As it turns out, these chills are caused by the same feel-good neurochemical triggered by sugar, cocaine, and being in love.

Dopamine.

Dopamine is a critical neurotransmitter for emotional and cognitive functioning. And listening to music you love will make your brain release more of it. In one study, levels of dopamine were found to be up to 9 percent higher when volunteers were listening to music they enjoyed. To determine when dopamine was released, researchers marked when participants felt a shiver. Musical frisson pinpointed the exact moment volunteers felt maximum pleasure.

But who is more likely to experience musical frisson? Studies have shown it’s most likely experienced by people who:

have unusually active imaginations
appreciate beauty and nature
seek out new experiences
often reflect deeply on their feelings
love variety in life

Sounds like a highly sensitive person, right?

Of course, not every highly sensitive person will experience musical frisson. But even if you don’t? There is a definitive link between music and pleasure.

Bottom line: Music makes HSPs feel good.

3. Music nourishes the HSP soul.

Music expresses the ineffable: It is a complex array of vibration, harmony, and dynamics that is greater than the sum of its parts. It connects us with our emotions, can bond us to other people, trigger nostalgia, and make us feel part of something larger than ourselves.

Being a highly sensitive person can be lonely at times. Because we only make up around 30 percent of the population, our experience is often dismissed and we may experience gaslighting.

And yet music can make us feel less alone — through lyrics that convey how we feel, or patterns that stimulate deep thought, or by soothing our overwhelm. Music touches the edge of mystery. It is a form that understands us. Music often speaks where we cannot.

One of the best things about being a highly sensitive person is how deeply we appreciate beauty, and music can be profoundly moving and nourishing. It can satiate a highly sensitive person’s need for beauty and meaning.

Savoring beauty is not superficial. It isn’t about consumerism or buying luxurious items. Beauty is a portal to deep appreciation. When you immerse yourself in calming music, you’re allowing yourself to just be. To exist in the peace of the present moment. To feel gratitude for the simple pleasures in life.

Bottom line: Music is a nutrient for HSPs.

What Is the Best Calming Music for HSPs?

Now that you know why calming music is so soothing for highly sensitive people, you might be wondering what kind of calming music to listen to.

Firstly, it needs to be music you enjoy. Perhaps you love the gentle nostalgia of lo-fi hip hop. Or perhaps you prefer the undulating flow of instrumental jazz. Or maybe deep, ambient drone is your thing. Experiment with different genres to find the best kind of calming music for you.

Secondly, it needs to be slower paced music.

BPM stands for beats per minute, and in music, it represents the tempo (or how fast/slow the beat is). But BPM can also measure your heart rate, i.e., how many times your heart beats in one minute. Because your heart will synchronise to the beat of the music, having a slower BPM in music will help calm you down.

Music that is between 60-100 BPM is perfect for relaxation because it is the same speed as a resting heart rate. But you don’t need to calculate the exact tempo to know if a track is calming. If the music feels slow, gentle, and soothing, it’s the right tempo for you.

When to Listen to Calming Music as an HSP

The great thing about music is you can listen to it all day, every day. But there are some specific times that calming music will work best.

You could listen to calming music:

after a long, draining day to restore your energy and balance
before bed for a good night’s sleep
while you’re studying or working to help you focus
to reduce or relieve pain
during travel, to help relieve stress and anxiety

Calming music is a balm, especially for highly sensitive people — it soothes your nervous system, boosts your mood, and fulfills your need for beauty and connection. It’s not always easy to be a highly sensitive person in a world that doesn’t value your sensitivity. But music can make your HSP experience a little easier and a lot more enjoyable.

You might like:

Meditones® soothing music makes you effortlessly calm without having to do a thing. Discover how with a free trial of the Seekers’ Sanctuary today.

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8 Signs You’ve Grown as a Highly Sensitive Person

Tahlee Rouillon — Thu, 15 May 2025 11:00:00 +0000

The more I learned about my sensitive nature, the more I grew as an HSP — and discovered how to get the time and space I need.

The world used to be really overwhelming, especially when I had no idea I was a highly sensitive person (HSP). All I knew was that I couldn’t watch violent films, would cry when I saw people in pain, strong smells were overpowering, I got exhausted easily, and I hated crowds.

I cried most days and felt like a broken outsider. I didn’t understand why I was so “different.”

But, over time, I learned more about my sensitive nature. I discovered that my brain and nervous system processed information more deeply. And that’s why I struggled with overwhelm — I simply needed more time and space to process things.

Most importantly I learned that high sensitivity was a normal, biological trait. It wasn’t anything to be ashamed of. And it definitely wasn’t a curse. I came to see my high sensitivity as a blessing, a good kind of “different.”

Being Sensitive Is a Good ‘Different,’ Not a Bad ‘Different’

Because being a highly sensitive person is one of the best things about me. I’m creative, loyal, empathic, observant, and appreciate beauty deeply. I truly love being highly sensitive. And from this place of self-acceptance and self-love, I became a much more empowered person.

Looking back, I can see how much I’ve grown. I don’t get overwhelmed as often. I’m better at regulating my emotions and have overcome a lot of my anxiety. I’ve stopped people-pleasing and I don’t hide my sensitive nature in order to fit in.

It’s taken a lot of effort, self-reflection, therapy, and many years to get to this point. And yet there have been times where it felt like two steps forward, one step back.

So how do you know that you’re making progress on your healing journey? How do you know when you’re being truly authentic? How do you know if you’ve become more empowered?

After reflecting on my years of growth, I think there are some definite sign posts of maturity and signs I’ve grown as a highly sensitive person.

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8 Signs You’ve Grown as a Highly Sensitive Person

1. You know your triggers

Living as a highly sensitive person isn’t always easy. There are so many things that can overwhelm us: strong odors, bright lights, and noisy, crowded environments.

As a musician, I’ve honed my sensitivity to sound. Which means that noisy environments are really draining. Competing conversations are particularly annoying, because I find it hard to filter out all the different voices around me.

But every HSP is different. When you know your triggers, you know exactly what drains your energy. You know the things that aren’t good for you. And you know the kinds of environments that don’t fit.

2. You have good boundaries

Now that you know your triggers, you feel confident letting people know if things aren’t working for you. Whatever your boundaries are, you know how to express them (as tough as that can be for us HSPs).

If someone suggests a violent film, you feel confident to say, “No, I’m not watching that.” If you’re struggling with a task, you’re happy to ask for help.

I’ll often ask to meet friends at cafes where we can sit in a quiet garden or where I know the acoustics are soft. That way, I know in advance I won’t have to suffer through a loud clattering environment and feel exhausted afterwards.

Having good boundaries is a form of self-care, especially for HSPs.

3. You know how to self-soothe

Because sensitive people process information deeply, they are more susceptible to emotional dysregulation. A dysregulated nervous system is one that has been inundated by stress and trauma — it gets “stuck” in hypervigilance, anxiety, and overwhelm.

However, a well-regulated nervous system is one that can easily shift from stress to calm. And you become more well-regulated when you consistently practice experiencing calm.

You know that you’ve grown as a highly sensitive person when you know how to calm yourself down. You have specific tools and strategies to help you restore your energy. Perhaps you exhale deeply to calm rising tension, or perhaps you regularly spend time in nature to keep yourself grounded.

It isn’t always possible to change or avoid certain triggers. But you know how to soothe your nervous system if you do feel triggered or drained.

4. You practice consistent self-care

When you’re highly sensitive, your nervous system absorbs and processes information much more deeply, which means it’s easy to feel overwhelmed and exhausted after a busy day. But you know that consistently practicing restful self-care is vital for your well-being.

Perhaps you enjoy a warm bath at the end of the day. Perhaps you give your overthinking mind some well-earned rest with a playlist of calming music.

Or maybe you realize you need more support with your day-to-day activities. Self-care doesn’t always mean doing things yourself, and there’s no shame in needing assistance.

Now that you’ve grown, you no longer feel ashamed for needing more rest, quiet, or alone time to recharge — plus, HSPs generally require more sleep than others. You give yourself permission to have your needs met.

5. You can cope with conflict

It’s common to want to avoid conflict when you’re a highly sensitive person. When you’re an HSP, you have a lot of empathy, which means you can literally feel another person’s pain. So arguments, disagreements, or misunderstandings can feel unsafe and overwhelming.

Unfortunately, in order to avoid conflict, you have to suppress your own needs. You might know what you really want, but hide your true feelings in order to “get along” with others.

But suppressing your needs in order to make others feel comfortable leads to self-abandonment and resentment. Learning to cope better with conflict is a signal of maturity, especially for sensitive types.

You know that you’ve grown when you feel comfortable standing your ground and expressing your needs. You know that dealing with conflict can be gentle and healthy. You can sit in the tension of disagreement and still feel okay.

6. You understand what matters to you

Trying to live up to others’ expectations is another way that highly sensitive people can try to fit in. But it often leads to burnout and breakdowns.

Depth and a strong sense of purpose is a really important value for a lot of HSPs. And to know your purpose means you need to know what matters to you.

You need to know your values, what is authentic to you, and what your metrics of success are. You need to determine your own priorities and be able to connect to your inner wisdom.

When you’ve grown, you stop comparing your life to everyone else’s and start believing in yourself. The status quo holds no sway. You no longer feel the need to “keep up with the Joneses.” You have the courage to live your values, even when they don’t fit in. You know it’s okay to be different and you’re proud of who you are.

7. You live a deep and meaningful life

Now that you know what matters to you, you’re all-in on the deep life. You’re letting go of the shallow distractions of society, such as hustle culture, consumerism, and superficial relationships.

Maybe you’ve quit social media. Maybe you’re researching urban gardening or how to do a “no-buy-month.” Or maybe you’re embracing minimalism and zero-waste living.

You’re definitely nourished by creativity. You regularly connect deeply with your loved ones. Your relationships are deeper, more secure, and fulfilling.

Plus, you know that deep living isn’t all about you, because there are systems of oppression that make life harder for marginalized people. Which means you’re actively involved in social justice movements that are meaningful to you.

8. You’re a home to yourself

I think this is one of the biggest signs you’ve grown. Because now you are your own best sanctuary. Even though life gets difficult at times, you’ve nailed all the tools and strategies that help you get unstuck.

Becoming a home to yourself takes love and care. It means embracing your sensitive nature and accepting who you are. It means speaking to yourself with kindness and practicing self-compassion. It means keeping promises to yourself instead of abandoning yourself to please others. It means understanding who you are and what lights you up.

And when you do, you feel liberated, worthy, and resilient. You are a safe place to rest. You are home.

Growth Takes Time as a Highly Sensitive Person, but Is Worth It

Becoming an empowered highly sensitive person takes time and effort. Personal development is a commitment. And growth is never linear.

That’s why sometimes it’s hard to see your own progress. It’s important to take time to reflect on who you used to be, and how you’ve changed.

At the end of the day, you’ve probably grown more than you realize. And you’re doing better than you think.

Meditones® are a self-care tool you’ll love using consistently. Discover why today with a free trial of the Seekers’ Sanctuary.

You might like:

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13 Journal Prompts to Stop Overthinking as a Highly Sensitive Person

Tahlee Rouillon — Mon, 28 Feb 2022 14:00:00 +0000

For HSPs, journal prompts are the perfect antidote to overthinking — they keep the head chatter quiet and get you out of mental loops.

One of the gifts of being a highly sensitive person (HSP) is being a deep thinker. We not only notice little details that other people miss, but our brains process thoughts, emotions, and ideas in deep and complex ways. Because of this depth of processing, we sensitive types are prone to overthinking.

Overthinking is exactly what it sounds like — thinking about things for way too long.

It could mean imagining worst-case scenarios. It could mean obsessing over or second-guessing your decisions. It could also be those late-night sessions when you dwell on all the things you could have done differently during the day: you should have called that person back or spoken up in your work meeting. Basically, your mind won’t shut off.

And overthinking doesn’t just take a toll on your brain, but also your mood. Research shows that it can increase your risk for anxiety and depression, as well as disrupt your sleep and make it harder to make decisions in the future.

But the good news is, there are ways to calm the heck down when you’re a highly sensitive overthinker. Enter journaling. It can help you process stress and anxiety and give you much-needed clarity. It can also help you come up with solutions, track progress, and cultivate gratitude.

Benefits of Journaling as an HSP

Scheduling time to worry can actually be beneficial, as long as you do it constructively. And when you sit down to journal, you’re giving yourself permission to worry in a productive way.

Journaling keeps the head chatter quiet and gets you out of mental loops. It can help you explore different angles, connect ideas, and zoom out and get a bigger perspective.

For me personally, journaling each morning became my sanctuary after a bad breakup.

When you journal, you can pour out any emotion or thought — and without the fear of being judged. Journaling can also help you see how far you’ve come. By reading old journal entries, you can reflect on situations that may no longer trouble you. You have a tangible record of your own personal growth.

There are many different ways to journal. But sometimes it can be hard to know where to start — which is where having a series of questions to reflect on can help. Instead of staring at a blank page, wondering what to write about, journal prompts can help you unravel your thoughts and emotions into something clearer. Here are some of my favorites.

13 Journal Prompts to Stop Overthinking as a Highly Sensitive Person

1. “What problem am I actually trying to solve?”

It’s easy to get caught up in overthinking and spinning your wheels. But once you define the exact problem you are trying to solve, you focus your attention. Then you can plan out a solution, step by step. Whether it’s trying to find a new job or figure out a challenging conversation, when you write it all out, new ideas will come to you.

2. “What is the very next step?”

When you’re paralysed by indecision, the best way forward is to take it one step at a time. Instead of trying to figure out everything at once, simply focus on the one thing you need to do next. This will help to move you forward with clarity. So with the job-hunting example, perhaps one step would be updating your LinkedIn profile while another could be making a list of everyone you know who works in your desired field. Or if you’re nervous about an upcoming conversation, you could jot down notes about what you want to say. That way, you can gain some clarity and confidence before you begin.

3. “What would someone who loves me dearly say to me right now?”

It’s easy to beat yourself up when you feel anxious, stressed, or overwhelmed. But often we are far harder on ourselves than the people who love us are. Who do you know that is kind and compassionate? What would they say to you when you are struggling? We’ve all been under tremendous amounts of stress, especially in the last few years. Perhaps you simply need to hear that your feelings are understandable, and that you’re doing really well despite really challenging circumstances. Speak to yourself like the warm, caring guide we all wish we had.

4. “What can I do today to restore my energy?”

Restful self-care is so important for HSPs. We have nervous systems that process information for a longer amount of time, and deeper at that. So what helps you rest, refuel, and restore balance? And when will you schedule it in? Yes, schedule it in as you would anything else. Otherwise, it may not happen. By scheduling the habits and routines that help you feel grounded, calm, and energized, you’ll cope as an HSP much better, more consistently.

5. “What is really, really hard right now?”

Acknowledge whatever is hard for you right now. Ironically, it will make life a little easier since you’ll stop pretending everything is okay. And you’ll start to bring more self-compassion into your heart. And once you admit something is really hard, you can start looking for solutions and assistance.

6. “If it could be easy, what would that look like?”

Our society is built on harmful ideas about productivity, hustle, and worth. Letting go of these ideas and inviting more ease into your life is a game-changer. Just because other people may seem to cross 101 things off their to-do lists every day doesn’t mean you have to (and, honestly, they’re probably not either!). Plus, highly sensitive people prefer single-tasking, focusing on one thing at once. Try it — you’ll see why!

7. “Where in my body do I feel stress or tension?”

Overthinking by its very nature is a mental activity. But stress isn’t just stored in the mind. It’s stored in your body. Can you notice where and how stress is showing up in your body? And then can you consciously bring relaxation to those areas? Whether you do a guided meditation or body scan, the more you can sync up with and befriend your body, the better.

8. “What am I giving significance to that doesn’t need it?”

Of course, there are things that are important to be concerned about. But there are some worries that don’t really matter. Listing them out can help you let go of the small things. Yes, they may seem like “big” things at some point, but it’s amazing how “small” some of them actually are — which is good in reducing stress for our overstimulated HSP selves!

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9. “Is this true? What else could be true?”

So often, our worries and concerns feel like facts. But are they true? Instead of ruminating, research shows that reframing a problem opens up your mind to curiosity. And when you’re curious, you’re less stressed and more creative (another HSP strength!).

10. “What three things am I really grateful for — and why?”

Gratitude has been proven to lower stress and make you happier. By adding the reason why you feel grateful for something, you deepen your connection to the things (and people) you’re grateful for. You can write that you’re grateful for your friend because they always have a positive, honest perspective on things, and this adds joy to your life. Or you could write that you’re grateful for your creative pursuits because they bring depth and meaning to your life.

11. “If criticism didn’t exist, what would I be doing differently?”

Highly sensitive people don’t do well with criticism — even the fear of being criticized can hold you back from what you really want in life. But your life is yours to live. Liberating yourself from others’ expectations helps you to thrive as your true self. So write it all out and see how much better you feel…

12. “Who can I ask for help?”

Self-care isn’t always about doing everything yourself. Sometimes the best thing you can do for your mental and emotional health is to receive help. Who do you know and trust that could help you today? List them all down. I bet you’ll come up with more people than you think! Plus, certain people may be able to help you in one area of your life while others can help in different ways. Many people love to help out. We are hardwired to need each other. And it’s often a blessing for people to be told specifically how they can help. So please ask.

13. “Who could use my support right now?”

Being generous and altruistic can help you get out of your own head. Evidence shows that helping others can have a positive impact on your own mental health and well-being, too. When you start writing down people who could use your help and act on it, it’ll be a win-win.

No Matter What, Journaling Can Help Your Mental Health Journey

If you’re deeply struggling with overthinking, it may be important to reach out to a mental health professional.

But no matter where you are on your mental health journey, journaling can help you process the challenges of being a highly sensitive person. Of course, you don’t just have to follow my prompts —- in fact, they’ll probably inspire plenty of your own! But by taking a few moments each day to reflect, relieve stress, and feel calm… wouldn’t that make pulling out the pen and paper worth it?

Need help feeling calm? Meditones® make you calm without you having to do a thing. Discover how with a free trial of the Seekers’ Sanctuary today.

You might like:

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