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7/9/2022
Book Excerpt - 19 Practices for Highly Sensitive People to Love Themselves
This post contains summary notes after reading the book 19 Practices for Highly Sensitive People to Love Themselves.
The Self-Perception of HSPs (Highly Sensitive People)
- The "glass heart" that remains unchanged even in adulthood
- Suffering immensely from caring too much about others' feelings
- Being extremely timid, constantly startled by things around you
- Perfectionism? Drive to succeed? Actually, I'm just cowardly
- Wearing a "clown mask" just to cover up neuroticism
- The fantasy world feels more real
Not blaming yourself is the first step for a highly sensitive you to shine.
The glass heart and life struggles of an HSP are actually two sides of the same coin alongside beautiful strengths such as acute senses and receptivity, a rich mind and emotions, boundless imagination, and a high degree of empathy.
Most HSPs do indeed possess negative traits like being prone to anxiety, pessimism, negative thinking, being easily influenced by others, and getting fatigued easily. It is precisely these negative traits that make them easily hurt and full of suffering. You must tell yourself that sensitive and delicate traits are innate; it is not because you are too weak, too lazy, or have too low a tolerance for stress.
https://www.suncolor.com.tw/event/books/highlysensitive/quiz.html - Self-Assessment Scale for Highly Sensitive People
Characteristics of HSPs
- Sensory sensitivity symbolizes a high capacity for information processing
- Producing reactions from minute stimuli, thus able to perceive subtle changes
- Possessing excellent intuition and rich inspiration
- Empathetic ability, the ability of the "mind's eye"
- Empathizing deeply with the joys, angers, sorrows, and happiness of others
- Able to grasp the essence of things
- About 70% of HSPs are introverted
- Prone to anxiety and fatigue
- Also having sensitive reactions to chemical substances and electromagnetic waves
- The "Three Major Natural Enemies" of an HSP: overlapping tasks, sudden changes, and time limits
- Most afraid of strangers and unfamiliar places
- Blurred "boundaries," easily influenced by others
- About 30% of HSPs are "HSS (High Sensation Seeking) type HSPs"
Analyzing the Innate Sensitive Traits of HSPs from a Brain and Neurological Perspective
- Characteristics of brain circuits in HSPs
- Prone to feeling anxious because amygdala activity is too robust
- Empathy stems from the "empathy circuit" and "attunement circuit"
- The nervous systems for dopamine and serotonin are prone to disorder
- Neurological tension is a state of hyperarousal caused by the noradrenergic nervous system
- The relationship between the autonomic nervous system and HSPs
Why Are They Easily Hurt? Why Do They Feel Like They Are Living in Pain?
- Prone to developing attachment disorders
- Once an attachment disorder develops, they start playing the "good child"
- Prone to falling into a loss of self or codependent relationships
- Insufficient "denervation supersensitivity" leads to sensitivity
- HSPs are the "canaries in the coal mine" responsible for detecting danger
- Comfort that can only be created by an HSP
- Genes for anxiety will exert their effects under environmental influences
Daily Practices to Protect Yourself
- Maintain your own pace
- Establish your own private space
- Try to stay away from chemical substances and electromagnetic waves
- Pay attention to your own emotions and feelings
- Don't just zone out (try to move around more)
- Refuse decisively if you are unwilling
- Try to say positive and optimistic things as much as possible
- Find someone to listen to you
- You don't need many friends; one is enough
- Strengthen your boundaries
- Build your own castle
- Set priorities
- There is nothing wrong with occasionally showing weakness
- Establish an imaginary secure base
- Admit honestly that you are an HSP
- Use a firm attitude as a weapon
- Live out your truest self
- Harbor the determination to survive as an HSP
- Choose a lifestyle where an HSP can shine the brightest
Emergency Measures for When the Pain is Unbearable
- Focusing your attention on the "body" and the "present" can eliminate anxiety
- Brain gymnastics—helps you coordinate your autonomic nervous system, eliminate anxiety, and boost energy
- A simple three-minute meditation—helps soothe emotions
- The lion's vomit method—spit negative emotions from others into an imaginary trash can
- The tapping method (EFT)—calms your emotions
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