Highly sensitive people (HSP) possess unique gifts that can transform the workplace. They make exceptional employees or leaders, are creative, innovative, empathetic, thoughtful, dedicated and notice the subtleties that others may miss.
However… being an HSP isn’t without difficulties. In fact, HSPs seem to be more vulnerable to emotional exhaustion and burnout within the workplace [Source; Source]. In this blog, we’ll look at challenges specific to high sensitivity and how to navigate them, mitigating the risk of occupational burnout.
🧑💼 High sensitivity at work: challenges and solutions
HSP make up a minority of the work place and respond to the often fast-paced, high-stress corporate environment in a very different way.
😳 Overwhelmed by excess stimulus
By nature, HSPs feel more and with greater intensity. This means there is vulnerability to quickly feel worn out, overwhelmed and exhausted due to excess stimulus.
Environments that may feel overwhelming or draining to someone with high sensitivity (and likewise, simply be a non-issue for those who aren’t) include harsh office lights, background noise (in open-plan offices), back-to-back meetings, and even scenarios such as sitting in a crowded pub for after-work drinks.
🪷 Solutions
Reducing sensory input can help take a load off your nervous system. This might look like –
- Sitting in a quiet part of the office
- De-cluttering
- Using noise-cancelling headphones
- Installing sound barriers
- Turning off phone notifications
- Not sitting under fluorescent lights
- Asking for scent-free policies
- Arranging work-from-home days
- Having healthy boundaries
Part of minimizing stimuli extends to managing interruptions.
A few great suggestions from FastCompany are to ruthlessly protect thinking time on your calendar, and, if you’re a team leader, create “office hours” so people can’t just drop in and interrupt you [Source].
😣 Deeply feel the effects of criticism
HSPs can overthink and take to heart criticism and judgement from others, more so than others. This can lead to anxiety, the physical symptoms of which may feel particularly overwhelming (racing heart, dry mouth, shakiness, sweating, nervous tummy).
🪷 Solutions
- Do you have an HSP colleague? Sharing experiences paves the way to feeling understood
- Self-compassion exercises: the loving-kindness mediation has been shown to be effective at promoting self-acceptance and self-compassion, which may help to neutralise negative thoughts
- Take advantage of any counselling/therapy services offered at work
⌛ Feel stressed under pressure, meeting tight deadlines
A key characteristic of high sensitivity is depth of processing. If you are an HSP, you likely think about things in depth, and take a longer time to process information and come to decisions. This can mean working under pressure can cause distress, particularly if there are managers or other team members hovering over your shoulder.
🪷 Solutions
Prioritise autonomy. HSPs don’t like to be micromanaged or pressured to deliver within tight timeframes. They need space and time to think freely and deeply without interruption – this is why many thrive in self-employment.
If you can’t change your work environment, perhaps it’s time for a cosmic pivot? Are you better suited elsewhere? Your career needs to fit with your life, your life shouldn’t have to fit with your career!
🌿 Herbal strategies
Relying on herbs during challenging times is a powerful way to support individuals with high sensitivity. Certain herbs can strengthen the nervous system, soothe the mind, and alleviate anxiety, helping to ease the physical symptoms that often accompany an amplified stress response.
In this context, relaxing nervines—a specific class of herbs known for their calming and restorative effects on the nervous system—offer some of the most effective support.
Relaxing nervines can help support the body in returning to a state of ‘rest and digest’, and many of them can be taken daily as a tonic.
I like to prepare a custom liquid blend for my clients, often featuring herbs such as –
- Skullcap (Scutelleria laterifolia, not to be confused with Scutellaria baicalensis): Skullcap calms an excited nervous system, relieves anxiety and induces sleep. One study found it to significantly improve mood and reduce negative feelings, without adverse effects [Source]
- Green oats: Oatstraw in general is a tonic to the nervous system, though green oats are more specific for anxiety and nervousness
- Chamomile: Chamomile has been found to be a safe and efficacious intervention for improving sleep quality and generalized anxiety disorder [Source]
- Gotu kola: Gotu kola not only supports the nervous system, but has nootropic effects, enhancing mental clarity, focus and alertness
Hope that helps, if you feel like you could do with tailored support, you can book a consult with me here.
Till next time,
Lauren.
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