Living Gently in a Harsh World: A Guide for Highly Sensitive People
Living as a Highly Sensitive Person:
Understanding Sensory Overload and Embracing the Gift
Growing up in the 1980s and 90s, the idea of being a "highly sensitive person" wasn’t something many people talked about. If you struggled with bright lights, loud noises, strong perfumes, or certain foods, you were often dismissed as overreacting or being difficult. For much of my life, I thought I was simply too sensitive and that I had to push through discomfort like everyone else. It wasn’t until much later—especially after seeing my younger daughter experience anxiety from similar sensory stressors—that I finally understood that what I was dealing with was real. I wasn’t making it up.
The Early Signs: When Sensitivity Feels Like a Burden
From a young age, I was always overwhelmed by my environment. The fluorescent lights in classrooms gave me headaches, the smell of synthetic perfumes in department stores made me feel nauseous, and loud, chaotic places left me drained. I struggled with certain foods and found that artificial additives made me feel off, even though I couldn’t explain why.
Growing up in Europe, I wasn’t around as many toxic products and additives. When I moved to the USA, a few years later, I developed chronic fatigue as a result of overstimulation and toxicity. The sudden exposure to highly processed foods, artificial fragrances, and environmental pollutants took a toll on my system, making it even harder to function in everyday life.
As a child, I often found myself searching for a quiet place where I could just sit and be still. In a way, I was seeking meditation without knowing what it was. However, when my mother would find me, she would call me lazy—there were always chores to do and things to clean. This reinforced the idea that stillness was not valuable, and I spent years pushing past my need for quiet and peace.
But back then, there wasn’t much conversation about sensory processing issues. If you complained, you were just being fussy. If you reacted strongly to something that didn’t seem to bother others, you were overreacting. I learned to suppress my discomfort and adapt as best I could.
Realizing I Wasn’t Alone
It wasn’t until I became a mother that I started to recognize these same struggles in my younger daughter. She would get anxious in places with too much stimulation—overly bright, noisy, or full of overwhelming smells. Seeing her experience those stressors made me reflect on my own childhood, and suddenly, everything made sense. This wasn’t just an overreaction; it was a real way that certain nervous systems process the world.
Her anxiety in school became so intense due to loud noises and bright lights that she would feel physically ill, sometimes to the point of nausea. The school’s response was to suggest therapy and even medication, but I knew deep down that there was another way. Instead of following that path, I made the decision to homeschool her and restructure our daily life to incorporate more sensory awareness. This shift allowed us to create a more supportive environment where she could thrive without constant overstimulation.
Understanding this has helped me validate my own experiences and, more importantly, find ways to support both of us in navigating an overstimulating world.
The Hidden Stressors: What Most People Don’t Notice
For highly sensitive people, everyday environments can be exhausting in ways that others may not understand:
Artificial Lighting: Harsh, flickering fluorescent lights can cause headaches, eye strain, and anxiety.
Loud Noises: Background music in stores, crowded spaces, or sudden sharp sounds can feel overwhelming.
Synthetic Scents: Perfumes, air fresheners, and cleaning products can trigger headaches, nausea, and brain fog.
Food Additives & Chemicals: Preservatives, artificial sweeteners, and dyes can cause subtle but real reactions that go unnoticed by others. I am one of the very few people who has a reaction to Red Dye 40—I get a rash all over my chest. The first time I had this reaction, the doctor gave me Benadryl, but at the time, the Benadryl in the USA contained the same dye. Instead of helping, it made my reaction worse, leading to a full allergic response. Interestingly, this dye is not used in Europe, which further highlights the differences in food regulations and how they impact those with sensitivities.
How I Manage Sensory Overload
Over time, I’ve found ways to create a more balanced and supportive environment for myself and my family. Some of the tools that have helped include:
Natural Lighting & Blue Light Filters: I opt for warm, natural light whenever possible and use blue light filters on screens.
Dimmer on All Lights: Adjusting light intensity throughout the day helps manage overstimulation.
Studio Lighting Adjustments: In our studio, we have covers featuring trees and blue skies over the fluorescent lights, creating a softer, more natural lighting effect.
Noise Control: Noise-canceling headphones have been a game-changer in public spaces, especially on airplanes.
Non-Toxic Living: I’ve eliminated synthetic fragrances from my home and use essential oils or natural products instead.
Clean Eating: Avoiding artificial ingredients and focusing on whole, natural foods has made a huge difference in how I feel.
Grounding Practices: Movement (like Gyrotonic), sound healing, and herbal remedies help regulate my nervous system.
Homemade Natural Products: Due to my hypersensitivity and the need for a toxic-free environment for my family, I studied herbalism and aromatherapy. This way, I'm able to create my own cleaning products, body soaps, herbal remedies, and more.
Sharing Knowledge: I plan on recording videos of some of my favorite recipes to help others create a toxic-free lifestyle.
Embracing Sensitivity as a Strength
With my hypersensitive nose, I can often detect the subtle presence of herbs and ingredients long before others notice them. And with my sharp sense of hearing, even the softest whispers don’t go unnoticed—sometimes to my amusement!
For years, I saw my sensitivity as something to fight against. But now, I see it as a gift. It allows me to be deeply in tune with my surroundings, to connect with nature and healing in a profound way, and to help others navigate similar experiences.
If you resonate with any of this, know that you’re not alone. Sensitivity is not a flaw—it’s a different way of experiencing the world, and with the right tools, it can become one of your greatest strengths.
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