How to Stop Being Sensitive: Strategies for Developing Healthy Coping Mechanisms

Introduction

Being sensitive is a natural part of life, but when it begins to interfere with our relationships, wellbeing, and daily functioning, it’s important to take steps to manage it. Sensitivity is defined as “being easily hurt or upset by what other people say or do” (Oxford Languages, 2020). It can lead to feelings of anger, frustration, sadness, and even depression. In order to better manage our sensitivity, it’s important to understand why we become sensitive in the first place, and then take steps to address it.

Learn to Recognize Your Triggers and Practice Self-Care

The first step in managing sensitivity is to recognize what triggers it. Triggers can be anything from external events, such as criticism or rejection, to internal events, such as feeling overwhelmed or stressed. Once you’ve identified your triggers, it’s important to practice self-care. Self-care is any activity that helps you relax and recharge, such as getting enough sleep, spending time with friends and family, eating nutritious meals, and taking time for yourself. According to a study published in the Journal of Health Psychology, self-care can help reduce stress and improve mental well-being (Lai et al., 2017).

Develop Healthy Coping Mechanisms

Once you’ve identified your triggers and practiced self-care, it’s important to develop healthy coping mechanisms. Unhealthy coping mechanisms, such as avoidance, denial, or blaming others, can only make the situation worse. Instead, try to focus on positive coping strategies such as problem-solving, journaling, or reaching out to a friend. A study published in the International Journal of Mental Health Promotion found that healthy coping strategies can help reduce stress and improve overall wellbeing (Lam et al., 2019).

Challenge Yourself to Think Differently

In addition to developing healthy coping mechanisms, it’s also important to challenge ourselves to think differently. Our thoughts have a powerful effect on our emotions and behavior, so it’s important to pay attention to the way we think about things. For example, instead of focusing on the negative aspects of a situation, try to focus on the positive. A study published in the Journal of Positive Psychology found that positive thinking can help reduce stress and improve overall wellbeing (Wong et al., 2015).

Find Ways to Express Yourself Healthily

Expressing our emotions in a healthy way is another important step in managing sensitivity. When we’re feeling overwhelmed or upset, it can be easy to lash out at those around us. However, this can only make the situation worse. Instead, try to find healthy ways to express your emotions, such as talking to a friend, writing in a journal, or engaging in some form of physical activity. According to a study published in the Journal of Applied Psychology, expressing emotions in a healthy way can help reduce stress and improve overall wellbeing (Gross & John, 2003).

Practice Mindfulness and Meditation

Finally, mindfulness and meditation are two powerful tools that can help us manage our sensitivity. Mindfulness is the practice of paying attention to the present moment without judgment, while meditation is the practice of focusing on the breath and allowing thoughts and feelings to come and go without trying to control them. Both practices have been shown to reduce stress and improve overall wellbeing (Chiesa et al., 2011).

Conclusion

Sensitivity can be hard to manage, but with the right strategies, it’s possible to learn how to stop being sensitive. By recognizing our triggers and practicing self-care, developing healthy coping mechanisms, challenging ourselves to think differently, expressing ourselves healthily, and practicing mindfulness and meditation, we can begin to manage our sensitivity and live more fulfilling lives.

We hope this article has given you some insight into how to stop being sensitive. Remember, it takes time and patience, but with a little effort, you can learn how to manage your sensitivity and live a happier, healthier life.