7 Powerful Ways Highly Sensitive People Can Reduce Stress Naturally
The Hidden Link Between Stress And Sensitivity: What Every HSP Needs To Know
By Kavita Sodha .
Is Being Highly Sensitive Making You Unhealthy? Not Exactly…
If you’re a Highly Sensitive Person (HSP), chances are you’ve been told—directly or indirectly—that you’re too sensitive, too emotional, or even too fragile. You may have wondered if your sensitivity is causing you to feel more physically or mentally unwell than others.
Here’s the truth: you’re not inherently unhealthy. But according to new research, you may be more affected by stress, and that’s what can impact your health if left unmanaged.
What Science Says About HSPs and Stress
A 2023 study published in Stress and Health revealed something important for the HSP community: it’s not the sensitivity itself that causes physical health symptoms—but the stress that often comes with it.
Researchers found that:
There’s no solid evidence that being an HSP directly causes illness.
Instead, stress is the key factor that explains the link between high sensitivity and physical complaints.
When HSPs manage their stress, their health outcomes are just as strong—and sometimes stronger—than non-HSPs.
So instead of seeing your sensitivity as the problem, it’s time to shift the focus to stress management.
Why Stress Hits HSPs Harder
HSPs have a trait called sensory processing sensitivity, meaning we absorb more information from our environment and process it more deeply. That can be a beautiful gift—but it also means we’re more vulnerable to overstimulation, emotional exhaustion, and overwhelm.
And when your nervous system is in a constant state of alert, stress builds up in the body, leading to issues like:
Fatigue
Digestive problems
Muscle tension
Frequent colds or inflammation
But here’s the good news: this is manageable. You can reduce stress and protect your health—without changing who you are.
7 Powerful Ways HSPs Can Reduce Stress Naturally
Looking for natural ways to manage stress as a highly sensitive person? Here are practical, research-supported strategies:
1. Prioritise Rest
You need more downtime than others—honour that. Regular rest helps regulate your nervous system and prevent burnout.
2. Create Low-Stimulation Environments
Design your space to reduce noise, clutter, and harsh lighting. Think soft textures, calming sounds, and clean, open areas.
3. Practice Mindfulness
HSPs who engage in mindfulness report fewer physical symptoms. Try meditation, breathwork, or simply pausing to notice your thoughts without judgment.
4. Set Clear Boundaries
Boundaries aren’t selfish—they’re self-care. Learn to say no to commitments or people that drain you.
5. Eat and Move Intuitively
Choose nourishing foods and gentle movement that help you feel calm and strong. Think slow walks, yoga, swimming, or dancing in your room.
6. Seek Support
If stress feels unmanageable, or if you suspect your stress habits began in childhood, consider trauma-informed therapy or coaching with someone who understands HSPs.
7. Create a “Stress Audit”
Once a week, reflect: What stressed me out? What could I do differently next time? This helps you build awareness and make proactive changes.
You’re Not “Too Much”—You’re Wired Differently
Your nervous system wasn’t designed for nonstop stimulation, endless scrolling, or people-pleasing. It was designed for depth, empathy, and reflection.
Stress is a part of life—but chronic stress doesn’t have to be your baseline. With the right tools and awareness, you can create a life that supports your sensitivity instead of overwhelming it.
Final Thought: Sensitivity Is Your Superpower—When You Protect It
By prioritising rest, boundaries, and mindful living, you can transform your sensitivity from a stress trap into a source of strength. You don’t have to change who you are—just change how you care for yourself.
Sources:
Inspired by: Kenemore, J., Chavez, J., & Benham, G. (2023). The pathway from sensory processing sensitivity to physical health: Stress as a mediator. Stress and Health, 39(5), 1148–1156.
