The Handbook for Highly Sensitive People by Mel Collins

Author:Mel Collins
Language: eng
Format: epub
Publisher: Watkins Media

CHAPTER 11

DEALING WITH OVER-AROUSAL AND ITS EFFECTS

When HSPs experience too much stimulation, their sensory nervous system goes into a state of over-arousal, or ‘overwhelm’. The adrenal glands and sympathetic nervous system gets activated and their automatic ‘fight, flight or freeze’ response kicks in. This may cause a faster heartbeat, sweating, anxiety, a churning feeling in the stomach or even a panic attack. If this overwhelm continues and becomes chronic, it can turn into severe stress. HSPs need to listen to their bodies before they’ve reached their limits or they risk burn-out. This is usually because of the high levels of cortisol that are being continuously released by the adrenals, which can result in sleep disturbances, insomnia, weight fluctuations, anxiety, depression and lethargy. When, as a result of overwhelm, adrenal fatigue sets in, HSPs can also be susceptible to developing chronic fatigue and/or fibromyalgia.

I have struggled with over-arousal and subsequent adrenal fatigue for a large part of my life. Many factors have contributed to this, and many health issues have developed as a result. I have learned that you have to recognize your triggers and have strategies on hand to deal with them rather than simply fire-fighting when a problem occurs.

Since learning about the HSP trait and working with people who have it, I have found many effective ways to manage the over-stimulation, over-arousal and its effects much more efficiently. I have shared these strategies with HSP clients and they find them helpful too.

The strategies

Let’s start off with some simple coping strategies to reduce or prevent overwhelm.

1. The ACE method

ACE stands for Avoid, Control or Escape. This is a simple but effective strategy adapted from the drug services department in the prison I worked in. It is really useful for when you are going somewhere or doing something that you know is likely to affect you adversely or over-stimulate your nervous system. Following the ACE model, if you don’t have to go, then simply avoid it. There are, however, many situations, such as holidays, parties, concerts, weddings, work events or family gatherings that we can’t or don’t want to avoid. In these instances, we must put strategies in place to control the over-stimulation – plan in advance to take regular breaks from the situation, perhaps by going outside for some fresh air or just taking some quiet time for yourself for a while. Work environments aren’t easy to avoid by definition, and can be more challenging to control, which is why I recommend that HSPs frequently take restroom breaks! It is often the only place where they can be alone for a few minutes and action some of the other strategies given in this chapter. Finally, if you can’t control your environment or the situation, then allow yourelf to escape when needed.

Leave the party, find another job, change your environment. It’s ok not to put up with something that is going to trigger over-arousal and not to constantly push yourself to your limits. After all, your own wellbeing is your priority.

2.

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