highly sensitive introverts struggles

Highly sensitive introverts are often overwhelmed by crowds, noise, heat, cold, food, smells, even certain fabrics – and it can be exhausting.

Being a highly sensitive introvert can make life feel pretty uncomfortable. However, there are several things you can do to create a more quiet and comfortable space in your life.

Here are 6 ways to help you find comfort, peace, happiness and good health:

1. Artificial scents

Avoid artificial smells wherever possible. The bombardment on the senses of many chemical cleaners, air fresheners, washing powders and perfumes can be overwhelming for the highly sensitive introvert. Using these chemicals can cause headaches and fatigue. Switch to natural cleaners, pure soap and use essential oils instead of perfumes. Burn lavender oil in an oil burner to create a relaxing home scent instead of using chemical sprays.

2. Noise

The constant noise of the modern world can make it hard for the highly sensitive introvert to get enough peace and quiet. Invest in a pair of noise-canceling headphones to shut out the constant chatter of the world. You can use them listen to relaxing music or the sounds of nature instead of beeps, sirens, and voices. Also, try to get out in wild places and enjoy the peaceful and harmonious sounds of nature whenever you can.

3. Stimulating foods

Many foods can be over stimulating to the highly sensitive introvert. If you are feeling strained and exhausted, try cutting out caffeine and sugar, spicy food and alcohol to let your body reset. Introduce calming foods such as fresh fruit and vegetables and herbal teas such as chamomile.

Everyone’s system is different so it is important to find out what works for you. Try keeping a food diary and note what you consume and how you feel afterward. This can provide some insights into how food affects you. Many highly sensitive introverts reach for stimulants when they feel drained. It’s tempting to grab a cup of coffee or a candy bar after spending time helping a friend or in a busy, noisy office. However, this can make things worse in the long run. Try to stick to natural snacks like fresh fruit, nuts, seed, dried fruit, or something more substantial such as rice cakes and cottage cheese or hummus, to restore energy levels without suffering overstimulation and a later crash.

4. Skin irritation

Highly sensitive people can find certain fabrics irritating. It’s horrible to feel itchy and sweaty, too hot or too cold. Solve this problem by wearing only natural fabrics such as cotton and linen (preferably organic). Invest in 100% cotton sheets as well so you can have a comfortable night’s sleep. If you are often itchy, make sure to drink plenty of water, consider taking an omega oil supplement and treat yourself to a natural body lotion. Itchy skin can also be caused by a dry environment, so open a window a little, even in winter, to get some fresh air.



Sensitive people often feel the cold and the heat as well. Invest in the right clothes for the season such as ski gloves and thermals in winter and comfortable, light cotton fabrics in summer.

5. Light

Too much light at the wrong time of day can make sleep impossible. Avoid using laptops and phones too close to bedtime as the blue light they emit can interfere with the body’s production of melatonin, the natural sleep hormone. Also, turn off phone notifications at night to prevent being disturbed. Make sure your bedroom is as dark as possible, and invest in a good quality sleep mask if necessary to get a good night’s sleep.

6. Company

Highly sensitive introverts do enjoy the company of others, however, they can be over stimulated by too many social engagements and time spent with people who have negative energy. Highly sensitive introverts love to help others and this can lead them to spend extra time with those in need of support. This can lead to highly sensitive introverts becoming drained and exhausted. So it is essential for them to schedule some time when they can be alone to recharge.

All highly sensitive introverts are different and will find different things irritate, upset and exhaust them. The trick is to find what drains you and also what recharges you. In this way, you can reduce any negative issues and increase the things that help you recharge and experience joy and peace.

It is great to be highly sensitive in many ways. Lots of highly sensitive people are artists, carers, and teachers or use their gift in some other way. But it is important for the highly sensitive introvert to find balance and seek out pleasure and comfort in the world wherever they can to make sure they stay happy.

We’d love to know what tactics you use to ease your high sensitivity symptoms.



Copyright © 2016 Learning Mind. All rights reserved. For permission to reprint, contact us.
The following two tabs change content below.
Kirstie Pursey

Kirstie Pursey

Kirstie is a freelance writer and blogger with a Diploma in Creative Writing from the Open University. She lives on the outskirts of London with her family of people, dogs and cats. Kirstie is a lover of reading, writing, being in nature, fairy lights, candles, firesides and afternoon tea. She loves to explore new ideas, particularly those related to psychology, spirituality and storytelling.