As a highly sensitive person, saying no is one of the hardest things for me to do. Turn down a friend who wants to hang out? Not answer my phone at odd hours? Restrain myself from re-organizing my schedule to accommodate yet another person? Even when I want to say no to these situations, I find myself saying yes.

But that means I’m saying no to myself.

I’m not alone in this problem. In general, highly sensitive people struggle with saying no. When we say yes to people and put them first, it makes us feel like we’re being a great friend or partner. But we’re often left wishing others would reciprocate this pattern of being “yes” people.

Not only does saying yes make us feel good about ourselves, but the people in our lives enjoy it and might actually encourage it. They may, unconsciously or consciously, start taking advantage of this characteristic of ours. As a result, we HSPs get walked all over. We end up exhausted, emotionally and physically.

Let’s take a closer look at why HSPs are prone to saying yes — even when it comes at a cost to us — and how we can balance the scales by setting better boundaries.

(To learn more about what it means to be a highly sensitive person, read this in-depth guide.)

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Why Highly Sensitive People Struggle to Say No

There are many reasons HSPs might struggle to say no to people, especially when it comes to their loved ones. The overarching theme is empathy. We have the capacity to not only put ourselves in another’s shoes and imagine what they’re feeling, but actually absorb the emotions other people are emitting and feel them ourselves.

Empathy is basically the HSP’s superpower, but it can also be our downfall if we do not learn how to turn it off when we need to. This relates to saying no because we can usually tell that the other person wants us to say yes. Therefore, we desperately want to say yes as well.

It’s like being caught in a double bind. We want to say no, but we can tell that they want a yes — and then that desire becomes our own feeling. In order to say no, we have to set our minds on not listening to the absorbed emotion. And that’s no easy feat.

In addition to absorbing emotion, many HSPs are terrified of rejection. This fear is in no way limited to HSPs, meaning, people who aren’t highly sensitive experience it too. Really, fear of abandonment is one of the most common human fears.

Consider survival instincts, and this fear makes total sense. Isolation kills, so we desperately want human contact. HSPs often crave deep connections with others, so the absence of them has a more significant effect on us. Saying yes leaves less room for abandonment than saying no, so we say yes in order to feel safer in our relationships.

HSPs also tend to feel hurt more easily and have the unfortunate habit of taking things quite personally. We could easily take being told no as a personal slam, therefore, we avoid doing the same thing to others. HSPs hate making other people upset due to our empathy and fear of abandonment, so we never want to be the cause of someone’s negative emotions. Our empathy is too strong for that.

How HSPs Can Say No Effectively

All of these HSP traits combined make it exceedingly difficult to say no to people. However, when we constantly say yes, we slowly but surely become depleted and emotionally exhausted. And because HSPs tend to feel emotion more sharply, this depletion can have greater effects on our well-being. Learning how to set boundaries and say no is therefore a crucial skill for HSPs to develop.

Saying no comes back to setting healthy boundaries, and realizing that sometimes when we say yes to other people, we are in fact saying no to ourselves. Often times, the simple fix to this problem is being open and honest with our loved ones. Though it sounds unnecessary and nerve-wracking, explaining your need to say no can be super effective with friends and family.

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.

For example, cutting off a conversation that’s going too late into the night when you’ve got an early morning could simply look like, “Hey, I really want to hear the rest of what’s going on with you, but I need to call it a night. What time can I call you tomorrow?” This lets the other person know you’re eager and intentional about hearing the rest of their story. I can’t imagine any solid friends or family members responding negatively to that.

Putting your phone on “do not disturb” mode when you’re relaxing is also effective. If someone really needs to get ahold of you, your phone will let you know. Otherwise, enjoy the quiet.

Saying no is more difficult with family and friends who take advantage of our selfless acts of service or who don’t quite grasp our need for some “me time.” Again, when we’re open about the reasons we need a break, people tend to soften.

For example, after a busy work week, if a friend asks you to hang out, stating that you’re exhausted and need a self-care night is a completely legitimate excuse — though be prepared to have to say it a couple times.

Or, when people ask you to help them with something that isn’t your responsibility, try a technique called “reflecting.” This involves noticing their emotion and reflecting it back to them. It can be just what they need — and not necessarily you doing the job for them.

For example, say a friend continually asks you for favors. Instead of simply doing them, try saying something like, “You seem pretty stressed this week. Is there anything going on?” Simply opening the door to a vent session might reveal the reasons they’ve been using you, and by addressing the emotions the person is feeling, they feel heard and cared for much more so than if you had just said yes. And if they still need help, having had that conversation will allow you greater insight into what would actually be helpful to them.

Sometimes, HSPs just need to get a little more comfortable with not pleasing everyone all the time. As Dr. Seuss once said, “Those who mind, don’t matter, and those who matter don’t mind.”

You might like:

• Why Do Highly Sensitive People Absorb Other People’s Emotions?
• 20 Self-Care Ideas for Highly Sensitive People
• 14 Things HSPs Absolutely Need to Be Happy
• 13 Problems Only Highly Sensitive People Will Understand
• 21 Signs That You’re a Highly Sensitive Person

The post How Highly Sensitive People Can Stop Saying Yes When They Want to Say No appeared first on Sensitive Refuge.

Highly sensitive people (HSPs) have an immense capacity for empathy. Due to this trait, we tend to be drawn to helping professions like therapy and teaching, and we often become caregivers for our friends and family. Our empathy often surpasses that of the regular definition of the word. Rather than simply noticing what someone else is feeling, many of us actually feel it ourselves, in our own bodies.

As tiring as it can be to absorb the emotions of others, it also can be an asset in jobs or situations that require a little “mind reading.” However, when this trait starts functioning at high speed, it becomes emotionally exhausting, leaving our tank completely empty.

As a therapist candidate, it’s my job to hold the stories of others. And not just their stories, but the emotions and implications those stories have on their lives. It’s an immense honor to be included in the life stories of others and to witness their journeys, but some days, it’s a lot to hold, and my HSP tendency to not just hear emotions but also make them my own kicks in.

This is one of the biggest reasons therapists and other helping professionals burn out quickly, especially when proper self-care is not in place. Even if you’re not a professional caregiver, if you’re an HSP, you’ve no doubt experienced something similar with your friends, coworkers, or loved ones.

So, let’s take a closer look at why HSPs absorb the feelings of others, and how you can stop being so exhausted by it.

(Are you a highly sensitive person? Here are 21 signs that you are.)

Why HSPs Absorb Other People’s Emotions

All HSPs tend to be highly affected by the emotions of others. Many of us can walk into a room and immediately sense tension, joy, discomfort, sadness, etc., without any verbal communication. In a way, we are master non-verbal communicators.

But it’s more than that. Most HSPs have experienced something along the lines of being with a friend, knowing the emotion they are experiencing, and waiting for them to come out and tell us. This is one of the reasons we hate drama and conflict so much. We can see it coming from miles away, and often, we absorb the emotions surrounding it.

These emotions do not stay separate from us. Many HSPs would struggle to enter even a slightly tense atmosphere and not feel tense themselves. While most people can pick up on the emotions of others to some extent — thanks to mirror neurons — for many HSPs, the experience is much more common and intense.

Like what you’re reading? Get our newsletter just for HSPs. One email, every Friday. Click here to subscribe!

What Are Mirror Neurons?

Although scientists don’t fully understand them yet, essentially, mirror neurons are special brain cells that help you understand what another person is experiencing. They work by comparing other people’s behavior with your own past behavior — “mirroring” them to figure out what’s going on for them. When we recognize someone’s pain or joy and relate to it, it’s because of this system.

Mirror neurons also help us learn new things. For example, you use mirror neurons when you watch someone demonstrate a new yoga pose, then try it yourself. They’re also the reason yawns — and laughter — are contagious!

To be clear, HSPs don’t necessarily have more mirror neurons than others, rather, their mirror neuron systems are more active. A few years ago, brain imaging research found that the brains of HSPs are wired somewhat differently than those of others. In the study, HSPs consistently showed higher levels of activity in key parts of the brain related to emotional and social processing. This higher level of activity was seen even in tests involving strangers, showcasing the highly sensitive person’s incredible ability to extend compassion to people they don’t personally know. However, not surprisingly, the effect was still highest with loved ones.

As a result of mirror neurons, HSPs have above average levels of empathy. It also means we may absorb others’ emotions and find ourselves feeling sad, irritable, or stressed even when we had a perfectly good day ourselves!

My Clients’ Emotions Overwhelmed Me

As an HSP therapist, it’s been invaluable for me to learn to do two things: prioritize myself and set boundaries.

The first months of my internship, I was constantly drained, panicky before seeing clients, and exhausted afterward. I thought about my clients nearly all the time and planned our sessions late at night instead of sleeping. I convinced myself that I needed to be deeply emotionally connected to my clients in order to foster change.

In sessions, my anxiety rose when the emotions in the room escalated. As my client load grew, I became more accepting of my consistently elevated stress levels and simply became used to living at that debilitating level of exhaustion and anxiety.

At the same time, my own ability to emotionally regulate myself started slipping. I couldn’t control my anxiety, and I couldn’t sleep. I was tired all the time, I couldn’t focus, and my life felt like it was falling apart.

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.

What I Learned

Eventually, a friend pointed out my right and need to prioritize myself. That was when I realized how much the emotions of my clients were influencing me, even though I thought I was totally fine. It wasn’t until I stopped and rested for a moment that I realized just how deep my exhaustion went.

This problem definitely carries over into other areas of my life, as does the solution. Some sensitive people may notice this problem in their relationships with friends, family, coworkers, and even the clerk at the grocery store. HSPs know when something is wrong with a person — it’s like our sixth sense.

However, just because we sense someone needs help does not mean we negate the right to care for ourselves. For me, this looks like giving myself a day off, turning my phone on “do not disturb” mode at night, and giving myself permission to ask for help when I need it.

Asking for help can be especially difficult for HSPs, because we don’t want to burden others. But just like we help others, we can ask for help ourselves. After all, we can’t effectively help others if our own emotional luggage is too heavy.

If you’re an HSP, remember: You have the right to a listening ear, the right to some quiet time, and the right to do your favorite self-care activity.

You Have a Right to Care for Yourself

Prioritizing self-care was only the first step in helping me overcome emotional exhaustion. I also needed to set better boundaries. When I first started seeing clients, I didn’t fully grasp the need to separate my own emotions from those of my clients. Empathy puts me in another person’s shoes for an hour, but after that hour, their emotions have to go back to being entirely their own.

Learning ways to keep work at work has been vital in taking care of myself. In helping professions, it’s especially difficult to create healthy boundaries, since we work directly with people. Saying no is incredibly hard, especially when, as HSPs, we sense the emotions of our clients.

If you’re not in a helping profession, maybe you’ve felt the same way in your personal relationships. You feel a duty to listen and help, and it’s hard to shut off the emotional absorption. If that’s you, I’m here to tell you that you do not have a duty to be swallowed up by the feelings of others.

Setting boundaries in professional and personal relationships is a challenge, but immensely rewarding. There’s a relief that comes with putting a time limit on your help, to giving yourself permission to say no, to simply getting a good night’s sleep instead of talking to a friend for an hour late at night. The problem will be there in the morning.

Of course, there are times when boundaries need to be flexible, but in those situations, the boundary can look like taking time for self-care afterward.

I’ve found that sometimes I feel an immense sense of guilt when I’m not taking on the emotions of another person. But in reality, not succumbing to the temptation to absorb their emotion just to make myself feel like I’m doing a good job of helping is a boundary in itself.

Accepting that I have the right to set that boundary, as well as listen to my body and mind when it’s asking for a day off, have been instrumental in sustaining me. HSP, how do you deal with absorbing others’ emotions? Let me know in the comments below.

You might like:

• 21 Signs That You’re a Highly Sensitive Person
• 14 Things HSPs Absolutely Need to Be Happy
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The post Why Do Highly Sensitive People Absorb Other People’s Emotions? appeared first on Sensitive Refuge.

If you’re a highly sensitive person (HSP) like me, you probably know what it’s like to be “flooded.” Flooding is another term for being overwhelmed emotionally or mentally, and HSPs are especially susceptible to it due to how our brains are wired.

Essentially, our nervous systems have a lower “threshold,” meaning we’re more responsive to all forms of stimulation, from sights to sounds to emotional cues. There’s also good evidence of overlap between the parts of the brain that influence our high sensitivity and our empathic responses.

In other words: The brain of the HSP is hardwired to be more than ready to respond to their world.

And at times, that response can be extremely uncomfortable. Enter flooding.

What Does It Mean to Be Flooded?

Imagine you’re 8 years old, it’s past your bedtime, but you’re desperately craving a cookie — so you sneak downstairs in the ultimate stealth mode to avoid getting caught by your parents. You open the jar and gently set the lid down, reach your hand in, and freeze. You’re absolutely certain you just heard a noise.

Immediately your heart starts racing, your ears may throb as they strain to hear any noise, your body tenses in preparation of having to move at the speed of light if your parents do indeed know you were in pursuit of a cookie… and your brain starts developing a cover story, possible explanations for being out of bed.

This is very similar to how HSPs function in day-to-day life. Our bodies and minds are at constant attention, ready to react to any situation with the necessary emotional or physical responses. (Take a breath, by the way — you succeeded in getting the cookie and sneaking back to bed unnoticed!)

Because of this heightened readiness to respond to any given situation, it’s easy for HSPs to get overwhelmed by things that may not even phase non-HSPs. For example, a highly sensitive person may be strongly impacted by:

• Bright lights
• Semi-loud noises
• A change in room temperature
• A slight change in someone’s mood
• Anything else that changes with little warning

Given the way we’re influenced by even these subtle parts of life, the “big” things are much bigger for us too. It’s when faced with things like meeting your boss, interviewing for a job, addressing conflict with a friend, or listening to someone vent that our natural reactivity can lead us to become flooded.

For HSPs with conditions like trauma or anxiety (which many of us experience), it becomes even easier to be triggered.

How to Recognize Flooding

Flooding will look a little different for each HSP, but chances are, you’ll know it when it happens. Symptoms of flooding can include:

• You may have a hard time focusing as your mind becomes overwhelmed trying to process lots of information at once.
• You may suddenly feel anxious, or you withdraw mentally as the brain “overheats” and copes by turning off for a moment.
• Your fight-or-flight response kicks in. You may debate whether you can stick the situation out or if you need to flee to “safety.” (You may feel unsafe even in situations that aren’t actually physically threatening.)
• Your emotions may be all over the place. You may not be able to pinpoint or explain which emotions you’re feeling.
• You may have physical symptoms such as sweaty hands, tunnel vision, or lightheadedness.
• Outwardly, flooding can look like panic, fear, or a complete shut-down.

Whatever form it takes, being flooded is an extremely uncomfortable feeling, and it can take a long time to come down.

Like what you’re reading? Get our newsletter just for HSPs. One email, every Friday. Click here to subscribe!

7 Ways to Calm Flooding

When you’re being flooded, know that it is a temporary reaction, and it will pass — as distressing as it feels in the moment. Here are seven things you can do to calm flooding and decompress afterward:

1. Leave the room or situation if you have to.

Honestly evaluate whether you need to remove yourself from the situation. If you’re having panic or unsafe thoughts, you have the right to politely excuse yourself for a moment and do what you need to do to get to a healthy place mentally. That may mean going to the bathroom, the break room, or your car for a couple moments and breathing, calling a friend, or listening to your favorite song.

Bottom line, if you need to leave, you have the permission to do so.

2. Breathe.

This is probably the most common, over-emphasized anxiety-reducing technique ever suggested… but there’s a good reason for that! Trust me, it really does work, and it can be done subtly. You may not feel the calming of effects of deep breathing right away, because it takes time for your body and mind to catch up to your actions, but know that it will eventually help.

Take a big breath, then huff it out quickly. Or, breathe in counting to five, then breathe out counting to five again. Go slower than you feel is normal; soon your heart rate will start coming down and the oxygen will help your brain. The anxiety will tell you that you can’t afford to slow down your breathing, but try it anyways. It’s worth it.

3. Count things.

This sounds weird, but it works. You can count five things you see, four things you hear, three things you can touch, etc., or you can count to 100. Counting backwards by increments of three is especially effective as it engages the brain more than counting up, thereby taking your brain out of anxiety mode.

4. Try tapping.

Similarly, many HSPs benefit from a technique called “tapping.” Tapping involves gently tapping certain places on your own body to distract the anxious part of the brain and re-engage your logic centers. You can learn more about tapping here.

5. Practice mindfulness.

Mindfulness can be helpful after being flooded, as it soothes the brain and gets your focus back on the present moment. Practicing it consistently may help reduce the frequency of being flooded. If you want a guided mediation, there are many apps for this, such as Breathe, Headspace, and Calm.

6. Treat yourself.

Let’s be real — these moments suck. So, in the moment, be as empathetic to yourself as you would be to your best friend if he or she was flooded. Speak kind, non-judgemental thoughts to yourself. Validate your body and mind’s response by telling yourself something like, “Hey, yes, I’m feeling flooded, but I’m okay, and I’m going to feel a lot better in a couple minutes.”

And be good to yourself. You can be frustrated that the flooding happened, but don’t be frustrated with yourself for being flooded. See it as an accomplishment that you made it through, and reward yourself with some self-care, whether that be a latte (probably go decaf after being flooded), making a favorite dinner, or going on a long walk.

7. Tell someone.

The scariest part of these moments is feeling like you’re the only one who has them. Find someone trusted and express how you reacted to a situation. They very well might know exactly how you feel (or they may simply know other HSPs).

Either way, talking about flooding is helpful because it normalizes your experience, and then if it happens again, you already have an ally in your court who can support you as you do what you need to do to take care of yourself. (And if this is a common experience for you, talking to a professional therapist or counselor may be another great course of action. Here is a resource to help you find an HSP-knowledgeable therapist.)

If you’re an HSP, flooding might be a regular occurrence in your life, but please know that you’re not alone — and there are many ways to help yourself through those moments.

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The post Why Highly Sensitive People Get Mentally and Emotionally ‘Flooded’ appeared first on Sensitive Refuge.

To kick off the season, the school held an assembly. I was so ready to go and enjoy time with friends and get pumped up for the season (and get a free t-shirt!). But as soon as I walked through the doors, I was assaulted by the chaos of hundreds of students, megaphones, and glaring fluorescent lights. I made it through the assembly and got the free shirt, but did I enjoy myself? No. I am a highly sensitive person (HSP), and I was finding out that college would be much harder than I thought.

I didn’t end up going to a lot of sporting events in my college days, but I did find ways to have a great time — eventually. Had I known some of the tips I’ve learned over the years, I would likely have been able to feel at home much sooner, and even attend more of the events I had looked forward to.

Here’s why college can be so daunting when you’re a highly sensitive person, and how to have the time of your life anyway.

Wondering if you’re a highly sensitive person? Here’s how to find out.

Why Starting College Can Be a Shaky Time for HSPs

Highly sensitive people are keenly aware of our surroundings and internal worlds; we are constantly on “high alert” and are extremely observant because of it. From birth, an HSP’s brain is wired to notice any sensory input — which is an incredible skill but can also cause extreme anxiety when we get overstimulated. And unfortunately, overstimulation is very common for HSPs.

That level of overstimulation, obviously, makes it harder to enjoy events others might not think twice about — like my college sporting events. But it’s not just games: an HSP’s senses can be assaulted anywhere there’s a crowd, loud music, or other loud sounds, bright lights, or simply too much activity. Even an aggressive schedule can make otherwise comfortable environments seem like “too much” for an HSP.

And if all those sources of overstimulation sound like they’d be common parts of the college experience, you’re 100 percent right.

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Of course, entering college can be a daunting task for anyone, and it’s not just HSPs who can get overstimulated. But for sensitive people, the world is simply “turned up” a bit louder. Even situations that seem “normal” and not overwhelming at all to most people can overstimulate us, so we’re often the ones who really struggle with the sensory overload of meeting new people, living with a roommate, adjusting to classes, rushing, and schmoozing professors — and dealing with the emotions of people around us in every one of those situations.

But maybe the biggest factor is simply that young HSPs often don’t know they’re highly sensitive, or even what that is (I didn’t!). This can leave them confused as to why they’re responding differently to college life than those around then, and can even cause young HSPs to assume something is wrong with them. If you are young, sensitive, and feel like you don’t fit in, rest assured: You are perfectly normal. In fact, you have a gift.

And you can not only survive, but truly enjoy college. Here are five things I learned the hard way — to help you do just that.

5 Tips to Survive College as an HSP

1. Create a “bungalow” in your dorm.

Arguably the most fun part of moving into a dorm is getting to create a space that is entirely your own. Granted, you only have half a room to work with, but the effect of really putting yourself into your space can be great. If possible, speak to your roommate about what you want your room to look like and see if you have similar tastes.

Even if not, though, you can still be be intentional about making your space yours. Twinkle lights (if allowed) can significantly help HSPs because unfortunately most dorms provide fluorescent lighting, and after a long day of sensory activity, that’s the last thing you’ll want to come home to. Lamps are also effective.

Get a candle warmer, essential oil diffuser, or wall plug-in to provide some calming sensory stimuli. Make sure your bedding is inviting and get a mattress pad (trust me on that one!).

Moral of the story: Make your space safe, low sensory, and comforting — a perfect little bungalow to retreat to.

2.Optimize your schedule (and your roommate’s).

Even the most social HSP can use time without other people around to recover from overstimulation (and even prevent it).

You don’t have to be obvious about it. Instead, during your first days of rooming together, start to make a note of your roommate’s schedule. Notice when they’re in class or tend to get meals. Notice when you both tend to be back at your room and when you get the room to yourself. Once you have this rough schedule down, start planning purposeful self-care times when your roommate is absent.

Use that time to dim the lights, play soft music without headphones in, take a nap, do some mindfulness or yoga, and turn off sensory stimulation for a while. Make this a routine so you have a specific time you can look forward to when you’re overstimulated and needing a break.

3. Pace yourself at events.

Socializing in college can be a dangerous combination of extremely fun activities and high sensory input. Especially in the first weeks of college, you may find yourself involved in assemblies, sporting events, rushing, and dorm activities. As fun as these events may be, pay attention to your limits — if you need to escape to the bathroom for a bit, do it. If you need to skip a sports game, meet up with your friends for pizza afterward (meeting for ice cream turned out to be my go-to replacement for many sports events).

Highly sensitive people have unique needs, and even we HSPs ourselves often overlook them — there’s simply too much pressure to do more, more, more. But if you say yes to every event, you’ll soon find yourself exhausted and homesick. Don’t fall into the belief that you have to cram everything into one week; you will have a whole year of fun events and will thank yourself later for being kind to yourself.

4.    Find your “spot” on campus.

Take time to identify a place that you can call yours. People are creatures of habit, and having a special spot on campus where you can tune out the world and de-sensitize yourself can be hugely relieving.

It might become a nook in the library, the student lounge in your dorm, or the table by the window in the coffee shop. Wherever it is, make it yours and use it as a refuge whenever you need some “me time.”

5. Own it.

College is a time when people start really developing their identities, which is a powerful journey to walk. That means you not only accept your high sensitivity, but can incorporate it into your identity (being “the sensitive one” looks good on anybody, by the way — athlete or artist, geek or socialite, male or female, or anybody else). That simple act of self-love can foster relief, empowerment, and true acceptance by your peers.

More than that, once you know about your sensitivity, you can use it for good. It can become the source of your creativity, your social charm, your wonderful empathy for others, and your success at academics or, one day, career. You may even want to seek out other HSPs, start a club, write a paper about it, or otherwise rally around it.

The next few years will be overwhelming at times. But they can also be a wonderful time of self-discovery. Be patient and kind with yourself as you figure out who you are and what personal boundaries, self-care tactics, and coping skills you need. And remember: Fellow HSPs are everywhere, and there are hundreds (or more) just at your school. You are never alone on this journey.

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The post How to Survive College as a Highly Sensitive Person appeared first on Sensitive Refuge.