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It’s hard to ignore the stress, intensity, and unpredictability that we’re seeing across the United States right now. And for people who are sensitive…emotionally, physically, or energetically, these moments can take an even bigger toll on overall well-being.
Highly sensitive people tend to absorb more of what’s happening around them. News headlines, upsetting stories, or witnessing injustice can trigger stress responses that are fast, intense, and hard to shake. That’s because the sensitive nervous system naturally processes more data, more deeply, and on more levels.
Living simply isn’t just about decluttering our homes or changing how we shop. It’s also about creating an internal environment that feels calm, grounded, and supportive. So let’s talk about how sensitives can regulate their nervous systems in challenging times, without disconnecting from the world or sacrificing compassion.
Why sensitives feel things more strongly
Sensitivity isn’t a flaw. It’s a trait that correlates with empathy, creativity, and careful processing. But when the world becomes loud, emotionally, socially, or politically, sensitives can end up stuck in a state of chronic stress.
When this happens, you may notice:
• Trouble sleeping
• Racing thoughts
• Feeling tense or “on guard.”
• Digestive discomfort
• Sensory overload (sound, light, textures)
• Emotional overwhelm
• Fatigue or burnout
These are signs that the nervous system is activated, not signs of weakness.
How to support the sensitive nervous system
While we can’t control what happens in the outside world, we can support our bodies and minds through simple and intentional choices.
Here are effective ways to regulate the nervous system during difficult times.
1. Set healthy boundaries with media consumption
Staying informed doesn’t have to mean constant exposure to distressing content. For sensitives, endless scrolling can create secondary stress responses that linger for days.
Try choosing:
• Written articles instead of video footage
• Limited check-in times instead of open-ended browsing
• Sources that prioritize verified information over shock value
• Turning off autoplay and push notifications
Boundaries allow space for processing, which keeps the nervous system from becoming overloaded.
2. Use Grounding Sensations to Bring the Body Back to Neutral
Grounding techniques help signal safety to the nervous system. Many can be done in just a few minutes.
Helpful options include:
• Holding something warm (like tea or a heat pack)
• Taking a brief walk outdoors
• Putting bare feet on grass or solid flooring
• Sitting against a wall or lying on the floor
• Gentle stretching or somatic shaking
• Deep, diaphragmatic breathing
Grounding reconnects the mind with the body, reducing the fight-or-flight response.
3. Reduce Sensory Overload at Home
Sensitives often regulate better when their environment feels calm. Small adjustments make a big difference.
Try adding or prioritizing:
• Lower lighting in the evening
• Natural sounds or quiet time
• Clean, decluttered surfaces
• Calming colors and textures
• Noise-reducing headphones when needed
The goal isn’t perfection. It’s creating a place where the body can relax on purpose.
4. Use Food and Herbs to Support Calm
Certain foods and herbal supports can help soothe the nervous system naturally.
Nourishing foods for regulation include:
• Complex carbohydrates (like oats or sweet potatoes)
• Healthy fats (avocado, nuts, olive oil)
• Magnesium-rich veggies (spinach, leafy greens)
• Proteins that stabilize blood sugar
Herbal supports that many sensitives find helpful:
• Chamomile
• Lemon balm
• Tulsi (holy basil)
• Lavender
• Passionflower
A warm cup of herbal tea in the evening can be surprisingly grounding. Before using any herbs, please check for any counterindications with current prescription medications you may be taking. And always check with your doctor if you are pregnant!
5. Lean Into Routine and Structure
Predictability helps regulate a sensitive nervous system, especially during uncertain times. Simple daily rhythms reduce decision fatigue and create a sense of safety.
Consider supportive habits like:
• Morning or evening rituals
• Set meal times
• Bedtime wind-down routines
• Scheduled tech breaks
• Short walks at the same time each day
These small anchors signal stability to the brain and help prevent overwhelm.
6. Connect With Safe and Supportive People
Community and co-regulation matter. Humans calm each other through voice tone, presence, and shared experience.
Even brief moments of connection with a supportive person can reduce stress hormones and promote balance.
This could look like:
• Calling a friend
• Talking with a therapist
• Joining an online community for sensitives
• Attending a small group or class
The key is choosing relationships that feel calm, not draining.
7. Allow Rest Without Guilt
Sensitives often feel pressure to stay “on” or emotionally available for everyone else. But constant output leads to burnout quickly.
Rest is not indulgent…it’s essential.
This includes:
• Short afternoon breaks
• Days without news or social media
• Reading or watching gentle content
• Quiet time without stimulation
• Saying no when needed
Rest makes space for resilience.
And finally…
Being sensitive means caring deeply, processing more, and noticing details others miss. In difficult times, this trait can feel heavy. But it also holds incredible value. By creating supportive boundaries, rhythms, and environments, sensitives can stay open-hearted without overwhelming their bodies or minds.
Simple, intentional living isn’t just about the external world. It’s about protecting peace, nurturing resilience, and honoring the nervous system that carries you through it all.
