This post contains summary notes after reading the book 19 Practices for Highly Sensitive People to Love Themselves.

Books.com.tw link to the original book

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

Book Excerpt - 書摘

Book Excerpt - 19 Practices for Highly Sensitive People to Love Themselves

Book Excerpt - 書摘

Book Excerpt - 19 Practices for Highly Sensitive People to Love Themselves