How To Survive In The Workplace As An HSP

Are you often told that you are ‘too’ sensitive? Do you over-analyse things or struggle to switch off easily? Do you feel a need to withdraw from others on a frequent basis and find somewhere quiet to recharge? If yes, then you could be a Highly Sensitive Person (HSP). Check out the list below for some of the other common traits:

• Are you highly empathetic but prone to absorbing other people’s problems like a ‘sponge’? If yes, do you often end up feeling ‘heavy’, weighed down or full at the end of the day or week?
• Does your nervous system feel frazzled if you don’t get any quiet time alone or time in nature?
• Do you start to feel overwhelmed when around groups of people or in crowds?
• Are you reflective and a deep thinker?
• Are you compassionate and very intuitive?
• Are you highly conscientious and take longer to make decisions?
• Do you have deep concentration and focus?
• Do you give great attention to detail or could you be considered a perfectionist?
• Do you become nervous when being observed in work or perform worse under test conditions?
• Do you become overwhelmed by deadlines or from juggling too many commitments?

So, what is high sensitivity? We heard from Mel Collins, an author, psychotherapeutic counsellor and Holistic Therapist. Her book ‘The Handbook for Highly Sensitive People’ is due to be published in January 2019 (available to pre-order now on Amazon). Before this, she worked for the Prison Service, including eight years as a Prison Governor managing Substance Misuse Services. Being innately sensitive in a challenging prison setting gave Mel a unique learning experience to develop coping strategies for managing certain aspects of the HSP trait. Mel told us:

“One in five people or 1.4 billion globally are born with the trait of high sensitivity. In simple terms it means that HSPs experience their emotions more deeply and intensely than non-HSPs and they process them for longer. They pick up on subtleties that others are not aware of, and they get affected by environmental and sensory stimuli that others don’t notice or are simply not bothered by. In the workplace, for example, too much noise, bright or unnatural lighting, or EMFs (electromagnetic frequencies) from things like computers, mobile phones and Wi-Fi, can lead to overstimulation in their sensory nervous systems.  And if there is too much stimulation, over-arousal occurs and HSPs often end up feeling overwhelmed.

“Overarousal can often be mistaken as stress especially in the workplace. So, it’s important for HSPs to understand and manage certain aspects of the trait in order to thrive and not just survive in this non-sensitive world.”

Mel’s top five workplace tips for HSPs:

• Find out as much as you can about the high sensitivity trait for yourself and then discuss with your Line Manager or Human Resources department if applicable. HSPs can start to become aware of what triggers overstimulation or overwhelm at work for them. Then they can make whatever environmental changes they can or implement effective coping strategies for

  

  self-management. For example, if an HSP is struggling to work in an open plan office, they can ask their Line Manager if they can move into a private, quieter office -preferably one with a window and natural lighting.

• Schedule daily ‘recovery time’ into your plans or diary: Back to back meetings, juggling too many commitments and commuting can all lead to overwhelm for HSPs, so structure rest breaks and reduced activities into your schedule, or try working flexi time hours. If you work in the city, during your lunch break you could pop out for an aromatherapy massage, reiki healing or yoga session.
• Practice Mindfulness or Meditation: HSPs can reduce overwhelm by practicing mindfulness as it allows them to be fully present by focussing only on what they are doing in that moment. Also doing just twenty minutes of meditation during a lunch break can also restore a sense of inner harmony and balance.
• Grounding and being in nature: Walking bare foot outside (preferably on grass) for just ten minutes allows the body to discharge free radical stress from EMF’s and helps to reduce overstimulation in the sensory nervous systems of HSPs.
• Make self-care a priority: Burnout or exhaustion is common among HSPs because they are natural givers. They tend to put the needs of others first or prioritise work pressures above their own needs or wellbeing. If HSPs are to thrive they need to take good care of themselves physically, emotionally, mentally and spiritually.

Mel says: “A common misconception about HSPs is that they are too ‘soft’ or too ‘emotional’ to make strides professionally. But being highly sensitive is a strength not a weakness and many HSPs reach high-ranking or senior positions in their chosen careers as well as becoming CEO’s. Once HSPs understand and manage certain aspects of the trait effectively, they start to recognise their own unique gifts and qualities and use these to flourish in the workplace.”

• For more information visit www.melcollins.co.uk