• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Highly Sensitive Weekly
  • HSP Books
  • HSP Courses
  • HSP Quizzes
  • Write for Us
  • Sponsor
  • Mobile Menu Widgets

    Search

HSPJourney

HSPJourney

Your journey as a highly sensitive.

  • HSP Books
  • HSP Courses
  • HSP Coaching
  • HSP Careers
  • 1:1 HSP Coaching with Lauren

Effective Grounding Techniques for the Anxious Highly Sensitive Person

April 11, 2023 · In: HSP Self-Care, HSP Coaching Lauren Hunter

Anxiety and the Highly Sensitive Person (HSP) is a topic that deserves attention, as it affects a significant portion of people with this personality trait. Highly sensitive people, by nature, are more susceptible to experiencing anxiety due to their heightened awareness and responses to environmental stimuli. This can lead to overthinking, emotional overwhelm, and a constant state of anxiety for the HSP.

As individuals with this heightened sensitivity navigate through daily life, finding effective grounding strategies becomes an essential tool in managing feelings of anxiety and overwhelm. These strategies aim to help HSPs regulate their emotions and sensations, allowing for a more balanced and calmer state of mind. Exploring these strategies can be a lifesaver for anxious highly sensitive people, providing them with the tools necessary to cope with the unique challenges they face in their lives.

Effective Grounding Strategies for the Anxious HSP

Table of Contents

  • Understanding Anxious Highly Sensitive People
    • Traits and Characteristics
    • Causes and Factors of Anxiety for HSPs
    • Types of Anxiety HSPs Experience
    • Helpful Grounding Strategies for the Anxious Highly Sensitive Person
  • Daily Life Challenges
    • HSP Relationships
    • Work and Career
    • Social Situations
    • Boundary Setting
    • Emotional Regulation
    • Mindfulness
    • Relaxation Practices
  • Therapy and Coaching Options
    • HSP Coaching
    • Cognitive Behavioral Therapy
    • Group Therapy or Support Groups
    • Online Resources and Support Networks
    • Helpful Grounding Strategies
  • Free HSP Webinar on Sensory Overload
    • Sensory Overload tends to be one of our biggest challenges as HSPs. It is when our senses take in more information than our brain can keep up with processing. You might be surprised that it is often the culprit of symptoms of emotional reactivity, anxiety, irritability, sleep issues, exhaustion, and even loss of productivity, creativity, and focus. What makes it extra hard is that the world isn’t set up for those of us with high sensitivity. Have you been challenged by your sensitivity and labeled as “too sensitive” or “overly emotional”? Do you know how Sensory Overload impacts you? Join me to learn more and uncover solutions that will help you thrive to your fullest level of wellness.
  • Long-Term Outlook
  • Be sensitive, be free

Understanding Anxious Highly Sensitive People

Traits and Characteristics

An anxious highly sensitive person (HSP) possesses heightened sensitivity to external stimuli and emotional experiences. They may display the following traits:

  • Deep perception and empathy toward others
  • Intense emotional responses and mood swings
  • Quick to feel overwhelmed or overstimulated
  • Strong inclination to avoid conflicts and criticism
  • Greater awareness of subtleties in their surroundings and relationships

Causes and Factors of Anxiety for HSPs

HSPs can have anxiety for various reasons. The causes and factors contributing to this anxiety may include:

CauseDescription
GeneticsPredisposition to high sensitivity and anxiety can be inherited from parents.
Childhood experiencesEarly life stressors, such as abuse or traumatic events, can increase the likelihood of HSPs developing anxiety.
EnvironmentNoisy or chaotic surroundings can exacerbate the inherent sensitivities of an HSP, leading to anxiety.

Types of Anxiety HSPs Experience

There are several forms of anxiety that anxious HSPs might encounter, such as:

  1. Generalized anxiety disorder: Constant worry and stress about various aspects of life
  2. Panic disorder: Intense and sudden episodes of terror, resulting in physical symptoms like rapid heartbeat
  3. Social anxiety disorder: Fear and avoidance of social situations due to self-consciousness and concern of being judged negatively
  4. Phobias: Irrational fears of specific objects or situations, causing extreme distress and avoidance

Helpful Grounding Strategies for the Anxious Highly Sensitive Person

Anxious HSPs can benefit from implementing grounding strategies to manage anxiety:

  • Deep breathing exercises: Mindful inhaling and exhaling can help relax the body and mind.
  • Physical activities: Engaging in exercise, yoga, or mindfulness practices can promote relaxation and relieve anxiety.
  • Sensory techniques: Focusing on the senses (sight, touch, taste, smell, and sound) can help draw attention away from anxiety-provoking thoughts.
  • Connecting with supportive people: Having a strong support network and seeking professional help, such as an HSP-trained coach, can assist anxious HSPs in navigating through their challenges.

Daily Life Challenges

An anxious Highly Sensitive Person (HSP) faces unique challenges in their daily life. These challenges mainly revolve around their relationships, work and career, and social situations. Being aware of these challenges and finding ways to cope can greatly improve the well-being of an HSP.

HSP Relationships

Anxious HSPs often have deeper emotional connections and empathy, which can also leave them more vulnerable in relationships. They may struggle to set boundaries, pick up on subtle changes in their partner’s mood, or feel overwhelmed by their partner’s emotions. To help with this:

  • Practice open communication with your partner
  • Establish healthy boundaries
  • Be aware of your own emotions

Work and Career

Highly sensitive people may find certain work environments and career paths more challenging than others. Noisy or chaotic office spaces, strict deadlines, and lack of control can contribute to their anxiety. To help navigate these challenges:

  • Choose a suitable career path that aligns with your sensitivity
  • Request a quiet workspace if possible
  • Take breaks to recharge and practice self-care

Social Situations

Social settings can also be challenging for anxious HSPs. They may experience sensory overload or social anxiety, and struggle to process conversations and emotions. To better cope in social situations:

  • Prepare a grounding strategy for overwhelming situations
  • Practice relaxation techniques prior to social events
  • Give yourself permission to take breaks or leave early if needed

8 Self-Care Tools for the Highly Sensitive Person

Coping Strategies and Techniques

For an anxious Highly Sensitive Person (HSP), finding effective coping strategies and techniques is essential to managing their heightened emotions and experiences. In this section, we will discuss some helpful approaches, including boundary setting, emotional regulation, mindfulness, and relaxation practices.

3 Valuable Workbooks for the Highly Sensitive Person

Boundary Setting

Setting boundaries is crucial for an anxious HSP to maintain a sense of control and stability. This can involve both physical boundaries, such as establishing personal space, and emotional boundaries, such as avoiding absorbing the emotions of others.

Some practical boundary-setting strategies include:

  • Clear communication of needs and limits
  • Regular self-reflection to recognize personal triggers
  • Building a support network of understanding friends and family

Emotional Regulation

Emotional regulation involves recognizing and managing one’s emotional states in a healthy and constructive manner. For an anxious HSP, this can involve learning to differentiate between their emotions and those of others, as well as finding ways to ground themselves in moments of intense emotion.

Helpful grounding strategies include:

  • Focusing on physical sensations, such as deep breathing or feeling an object
  • Engaging in calming activities, such as listening to soothing music or reading inspirational materials
  • Practicing self-compassion and reminding oneself that intense emotions are a natural part of being an HSP

Mindfulness

Mindfulness involves cultivating awareness of one’s thoughts, emotions, and physical sensations without judgment. This practice helps an anxious HSP to develop greater self-understanding and acceptance, fostering resilience in the face of stress and anxiety.

Mindfulness techniques include:

  • Meditation, such as focusing on one’s breath or engaging in body scans
  • Journaling to process thoughts and emotions
  • Mindful movement practices, such as yoga or tai chi
  • There are many mindfulness apps that offer wonderful strategies and resources

Relaxation Practices

Relaxation practices can help an anxious HSP to calm their nervous system, allowing them to recover more effectively from intense emotions and experiences. This may include activities that provide sensory comfort or create feelings of safety and stability.

Some relaxation practices for an HSP might be:

  • Aromatherapy, using calming essential oils
  • Engaging in a favorite hobby or creative outlet
  • Spending time in nature, to reduce sensory overwhelm and promote grounding
  • Recorded relaxation mindfulness exercises

Therapy and Coaching Options

HSP Coaching

Highly Sensitive Person (HSP) coaching can be an effective way for an anxious HSP to learn coping strategies tailored specifically to their needs. Certified HSP coaches understand the unique traits of highly sensitive individuals and provide guidance on managing emotions, setting boundaries, and improving communication skills.

Lauren Hunter HSP-trained coach

Looking for an HSP-Trained coach to help you align your life with your priorities?

Through my Highly Sensitive Person (HSP) certification with the Nickerson Institute, as well as being an HSP, I offer HSP coaching to develop specific goals around your HSP needs. We HSPs frequently deal with anxiety and overstimulated nervous systems that prevent us from achieving peace and attaining our life goals. HSP coaching with me includes a detailed review of your sensitivities and a mutually-desired plan for growth and management of this superpower to shift negativity and begin seeing yourself as the hero of your own story. [Coaching packages start at $150 per month.]

Book a free 20-min session with lauren today

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is a proven therapy option for individuals suffering from anxiety. This therapy focuses on identifying and changing negative thought patterns to help reduce anxiety levels. By helping an anxious HSP recognize and challenge their thought patterns, they can gain better control over their reactions to stressful situations.

Group Therapy or Support Groups

For some anxious HSPs, joining a group therapy setting can be beneficial. This type of therapy provides a safe and supportive environment where individuals can share experiences, learn from one another, and practice new coping strategies. Additionally, group therapy can help HSPs develop socializing skills and realize they are not alone in their experiences.

Online Resources and Support Networks

Access to online resources and support networks can provide valuable information and help for anxious HSPs. Websites, forums, and social media groups dedicated to HSPs can offer advice, articles, and discussions relevant to their specific experiences. Connecting with other HSPs through these platforms can be a comforting and validating experience.

Helpful Grounding Strategies

Grounding strategies are essential tools for HSPs who experience anxiety. These techniques can help them refocus their attention away from their anxiety and onto the present moment. Some helpful grounding strategies include:

  • Deep breathing exercises
  • Progressive muscle relaxation
  • Sensory grounding techniques, such as focusing on the senses
  • Mindfulness practices

By exploring various therapy options and grounding strategies, an anxious HSP can work towards managing their anxiety and leveraging their unique gifts in a healthy and balanced way.

Long-Term Outlook

An anxious highly sensitive person (HSP) can face unique challenges in life, but with the proper understanding and strategies, they can develop a positive long-term outlook. By learning to recognize their sensitivity, set boundaries, and practice grounding techniques, HSPs can better manage anxiety and experience personal growth.

One essential approach for an anxious HSP is to learn and identify their triggers. This knowledge helps them avoid or prepare for situations that may cause overwhelming emotions. Moreover, it’s vital for an HSP to set healthy boundaries, both emotional and physical, to take care of their well-being. This may involve limiting exposure to situations or people that provoke anxiety.

Another critical aspect of a positive long-term outlook for HSPs is developing emotional regulation skills. These skills can be gained through techniques such as:

  • Meditation or mindfulness practices to center oneself and gain perspective on emotions
  • Cognitive-behavioral therapy (CBT) to change unhealthy thought patterns and reduce anxiety
  • Journaling to track emotions and better understand their impact

Alongside these techniques, HSPs can also benefit from practicing grounding strategies to help them stay present and feel physically connected to the world around them. Examples of grounding strategies include:

  1. Focusing on their breath
  2. Engaging in physical activities like yoga or a walk outdoors
  3. Employing the 5-4-3-2-1 technique, which involves naming five things they see, four things they feel, three things they hear, two things they smell, and one thing they taste

In conclusion, an anxious Highly Sensitive Person can improve their long-term outlook by understanding their unique traits, setting boundaries, and employing emotional regulation and grounding techniques. By doing so, they can successfully navigate life’s challenges and develop a deeper sense of self-awareness.

  • Share on Twitter Share on Twitter
  • Share on Facebook Share on Facebook
  • Share on Pinterest Share on Pinterest
  • Share via Email Share via Email

Be sensitive, be free

*This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links*

By: Lauren Hunter · In: HSP Self-Care, HSP Coaching · Tagged: anxiety, anxious, coaching, self-care, therapy

About Lauren Hunter

Just a few years ago, Lauren Hunter discovered that she was a Highly Sensitive Person (HSP), and suddenly so many things started making sense. She's been an author, poet, musician, and communication professional for over two decades and now enjoys exploring this HSP journey with others. She lives in Northern California with her husband and their four children. Her latest book is Write Your Journey: A Step-by-Step Guide to Write Your Life Story Fast. Lauren is an HSP-trained coach and has completed her HSP Certification with the Nickerson Institute. Learn more about HSP coaching with Lauren today.

you’ll also love

The Highly Sensitive Person's Guide to Healing Generational TraumaThe Highly Sensitive Person’s Guide to Healing Generational Trauma
Navigating Holiday Anxiety as a Highly Sensitive PersonNavigating Holiday Anxiety as a Highly Sensitive Person
Wellness Workbook Aims to Enhance Sensitive Self-CareWellness Workbook Aims to Enhance Sensitive Self-Care

Join the HSP Journey

Download our FREE gratitude journal when you sign up for our weekly newsletter!

Reader Interactions

Trackbacks

  1. 12 Best Books On Anxiety For The Highly Sensitive Person - HSPJourney says:
    September 7, 2023 at 1:21 pm

    […] stress, trauma, and genetics. While there are several treatment options available, books on anxiety have become increasingly popular in recent years. These books provide practical advice, coping […]

    Log in to Reply
  2. Highly Sensitive Spouse: Understanding And Supporting Your Partner's Emotions - HSPJourney says:
    September 19, 2023 at 12:22 pm

    […] sensitive people tend to be more intuitive and empathetic than others. They can pick up on subtle cues and emotions that others may miss. This can be a great […]

    Log in to Reply
  3. 5 Much-Needed Vacation Strategies For HSPs - HSPJourney says:
    September 27, 2023 at 5:41 pm

    […] to plan an expensive vacation, and sensitive people are not immune to this pressure. However, if your intuition is telling you that this isn’t the right time to miss work or go on an elaborate trip, respect […]

    Log in to Reply
  4. 3 Factors That Predispose HSPs To Imposter Syndrome (Plus 3 Coping Strategies) - HSPJourney says:
    January 30, 2024 at 4:30 pm

    […] is not a mental illness or disorder. Imposter syndrome or phenomenon is an experience in which a person feels doubt about their abilities and feels anxious that others will discover that they are a fraud or that they have thus far just been lucky. The […]

    Log in to Reply
  5. How To Avoid HSP Burnout Using These 5 Strategies - HSPJourney says:
    May 15, 2024 at 2:55 pm

    […] anxiety. Remember, what works for one person might not work for you, so experiment with different techniques to find what calms and grounds you […]

    Log in to Reply
  6. Why Do Sensitive People Struggle More With Friendships? - HSPJourney says:
    August 12, 2024 at 9:24 pm

    […] HSPs struggle with a myriad of anxiety symptoms. Some require clinical help through medication, and other anxieties can be helped through […]

    Log in to Reply
  7. How To Tame Your Inner Critic As An HSP  - HSPJourney says:
    October 16, 2024 at 12:38 pm

    […] or why we have one in the first place (to keep us safe), because that would require years of therapy, and I’m not a therapist. Instead, I’m here to offer you suggestions on how to tame your inner […]

    Log in to Reply
  8. 8 Helpful HSP Career Hacks For Navigating Your Office Environment - HSPJourney says:
    April 24, 2025 at 4:18 pm

    […] these tools, HSPs can calm anxiety before meetings or challenging conversations. Regular mindfulness practice also helps them recharge […]

    Log in to Reply
  9. The Highly Sensitive Person's Guide To Healing Generational Trauma - HSPJourney says:
    May 13, 2025 at 4:33 pm

    […] and anxiety […]

    Log in to Reply

Leave a Reply Cancel reply

You must be logged in to post a comment.

Next Post >

25 Good Jobs for the Highly Sensitive Person

Primary Sidebar

Meet Lauren

Meet Lauren
hello!

I'm Lauren, and I've been on a journey to better understand my trait as a Highly Sensitive Person. As the Editor-in-Chief of HSPJourney.com and an HSP-Certified Coach, I'd love to connect. This is a safe place for you.

Read More

Our Sponsors

Connect

Recent Posts

  • 6 Surprising Truths About Being a Hypersensitive Person
  • 4 Best Mindfulness Apps for Every Highly Sensitive Person to Manage Stress
  • Surviving Houseguests as a Highly Sensitive Person
  • My Sensitivity Wasn’t Accepted by My Family: How I Survived

AMAZON ASSOCIATES DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by advertising and linking to amazon.com and affiliated sites.

Footer

About HSP Journey

  • 1:1 HSP Coaching with Lauren
  • About Us
  • Contact Us
  • Group Coaching
  • Highly Sensitive Weekly
  • HSP Statistics
  • Instagram
  • Meet the Team
  • Privacy Policy
  • Sponsor
  • Write for Us

Categories

  • HSP Books
  • HSP Careers
  • HSP Coaching
  • HSP Courses
  • HSP Faith
  • HSP Journey
  • HSP Kids
  • HSP Quizzes
  • HSP Relationships
  • HSP Self-Care

Recent Posts

  • 6 Surprising Truths About Being a Hypersensitive Person
  • 4 Best Mindfulness Apps for Every Highly Sensitive Person to Manage Stress
  • Surviving Houseguests as a Highly Sensitive Person
  • My Sensitivity Wasn’t Accepted by My Family: How I Survived
  • Single Tasking Instead of Multitasking Game Changer for HSP Women
  • 4 Steps and 4 Tips for Raising Sensitive Boys Well
  • The Highly Sensitive Person’s Guide to Healing Generational Trauma
  • The Difficult Journey to Highly Sensitive (HSP) Discovery

Copyright © 2025 · Theme by 17th Avenue

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.Ok