How to Be Less Sensitive: 6 Tips to Reduce Your Emotional Reactivity

Introduction

Sensitivity is defined as the ability to perceive or feel things keenly. While sensitivity can be a positive trait, it can also become a hindrance in everyday life when it leads to heightened emotions and strong reactions to certain situations. If you find yourself feeling overwhelmed by your own emotions, here are 6 tips to help you become less sensitive.

Identify Your Triggers

Before you can start to become less sensitive, it’s important to identify what situations trigger your heightened emotions. Reflect on past experiences and try to recall what made you feel so emotionally vulnerable. Some common triggers include feeling ignored, being criticized, or feeling like you don’t belong. Once you have identified your triggers, you can start to prepare for them.

One way to prepare for potential triggers is to practice mindfulness. According to research from the University of California, Davis, “Mindfulness meditation was found to reduce emotional reactivity and increase cognitive reappraisal.” This means that practicing mindfulness can help you become more aware of your feelings and better equipped to manage them.

Reduce Stress Levels

Stress can cause us to become overly sensitive, so it’s important to take time out of your day to focus on self-care. Incorporate activities such as yoga, meditation, journaling, and deep breathing into your daily routine to help reduce stress levels. Taking care of your physical and mental health can help you feel more grounded and less reactive to triggers.

Research from the Harvard Medical School also suggests that exercise can help reduce stress levels. Exercise releases endorphins which can improve mood and reduce anxiety. So, if you are feeling overwhelmed, try going for a walk or doing some light stretching to help clear your head.

Set Boundaries

It’s important to set boundaries with people who make you feel uncomfortable or stressed. Try limiting the amount of time you spend with certain people and avoid conversations that make you feel uneasy. If someone has said something that has upset you, it’s ok to respectfully tell them how their words have made you feel. Setting boundaries will help you manage your emotions and prevent you from becoming too overwhelmed.

Practice Self-Compassion

Self-compassion is an important part of managing your emotions. It involves talking to yourself in a kind and understanding manner and not beating yourself up over mistakes. Research from the University of Oxford suggests that self-compassion can help reduce sensitivity to criticism and shame. So, if you find yourself feeling overwhelmed or emotional, take a moment to be gentle and understanding with yourself.

Talk to Someone

Talking to a trusted friend or family member can help you process your feelings and gain perspective. They may be able to offer advice or suggest ways to manage your emotions in a healthy way. Research from the University of Buffalo found that talking to someone about our feelings can lead to increased feelings of safety and security. So, don’t be afraid to reach out and talk to someone if you are feeling overwhelmed.

Conclusion

Being sensitive can be both a blessing and a curse. It’s important to recognize when your emotions become overwhelming and take steps to reduce your sensitivity. Identifying your triggers, reducing stress levels, setting boundaries, practicing self-compassion, and talking to someone can all help you become less sensitive. By following these tips, you can learn to manage your emotions and live a healthier, happier life.