“Sorry I’m late. I didn’t want to come.”

Six tips for navigating your social life as an HSP

Image for post
Image for post
“What am I doing here?”

If you are an HSP (Highly Sensitive Person), or an empath or extreme introvert, these words probably resonate with you. They make you laugh, but they also sting because they are painfully true. You have felt them hovering on your lips as you slip quietly into that social gathering that you so much want to be a part of, but ultimately find to be more exhausting than enlivening.

But of course, your words remain unspoken… After all, you don’t want to be a burden, to call attention to yourself, or to be rude, right? I hear you, and I get it.

As HSP’s, we crave meaningful relationships, but they also drain us. The care we feel for others fosters soul satisfying connection, yet also weighs on our hearts and minds. When we walk into a room of people, we not only have our own thoughts and feelings, but we pick up on those of everyone around us.

Yes, you know what I’m talking about… Engaging with others is our super-power and handicap at the same time, often leaving us feeling profoundly conflicted with ourselves and misunderstood by others. What to do?

It is tempting to deal with this issue by avoiding social contact all together or by numbing ourselves to it with addictive behaviors and substances. But those are not actual solutions. Instead, we can find ways to foster connection that nurtures our well-being and serves as a gift we can give to ourselves and to others.

Below are six tips for fellow HSP’s that can help to navigate our social lives with greater ease, confidence and satisfaction.

If you’re like me, the apprehension and angst you feel around certain social gatherings can cause you much shame and guilt. You may side step these emotions, wondering why you can’t just lighten up, be happy and push yourself through them… You probably have a voice in your head that badgers you with questions like “Can’t you just relax and have a good time?” or “You’re such a loser for bagging at the last minute.”

Let’s quiet that abusive voice and lend some sound reason to it. We deserve better…

Given the fact that we HSP’s process everything so fully and deeply, it is totally reasonable that social situations can be inherently overwhelming. Let’s remind ourselves of this reality. It’s essential. Once we accept our feelings as valid, they become less threatening, and thus, easier to manage.

2. Nurture friendships and social situations that make you feel safe, and avoid those that don’t.

Recently I made plans to attend a dinner party at a restaurant. Once the attendance list hit a dozen people, many whom I didn’t know, I knew that the scenario would be overstimulating for me. Instead of forcing myself to go when my reserves were low to begin with, I contacted the host, informing him that I would not be able to attend and respectfully apologizing for the late cancellation. It felt good to honor my feelings, and thus take care of myself.

Later, I reached out to a few within that group with whom I feel the closest and made plans for four of us to meet at a time and place that was quieter and more conducive to conversation. It turned out to be a meaningful evening of authentic connection.

In pondering future social gatherings, I find it helpful to remind myself that if I had not honored my limitations and then taken action on arranging a scenario that I knew would work for me, then that enriching time with friends would not have happened. Similarly, notice, take ownership, and make plans around the friendships and contexts that nurture you. When you are at your best, you also have the most to offer others!

3. Prepare yourself emotionally, mentally and physically before a potentially stressful social engagement.

Sometimes we may need to attend social gatherings that are beyond our comfort zones, or we may want to challenge ourselves with new people and experiences.

To lessen anxiety beforehand and to make the most of it, prepare yourself beforehand. I find that getting extra rest, exercise and alone time before such engagements helps me be able to show up, endure, and even enjoy (imagine that!) the experiences. What helps you be at your best? Prioritize and do that beforehand!

4. Give yourself space and time to recharge afterward.

As HSP’s, engaging socially can drain us, even if it energizes us. Therefore, it’s important to recharge after and to not overbook. I find that having space and time to myself after social engagements really helps me push the reset button.

After an evening out, I find it helpful to have the following evening to myself. In this way, I experience myself as my own companion and my utmost priority whose is worthy of her own care. You deserve the same! Whether that means an early bedtime or a night of Netflix, it is healthy and empowering to give myself what I need to restore my mental, physical and emotional energy. What works for you?

5. Have a back-up plan.

As HSP’s, our emotions can come out of nowhere, making us feel vulnerable and exposed in front of others. Having a plan if this happens can both reduce its likelihood of happening and make it more manageable if it does.

When feelings surface for me, they often manifest as tears, even if I’m happy! This can be confusing for others, let alone myself. I have found the following go-to statement to be a life saver when emotions surface: “I’m okay. I ‘m just feeling a lot.” It is effective because it acknowledges the reality of my experience and it reassures others that I am okay without divulging unnecessary details.

Other ideas include excusing myself to the bathroom or other private area where I can let out a few tears or make a call or text message to a trusted friend.

Having a back-up plan is like going roller skating with knee and elbow pads instead of bare limbs. If you hit some bumps along the way, you know you are safe and can get back up more readily if you fall.

6. Remember that your sensitive nature can be an unexpected gift to others.

Sometimes the social scenarios we fear the most can happen, and our back up plans may not be accessible. In my experience, I am often surprised that this course of events can end up benefiting those around me rather than being the disruption to them that I fear.

Last year I went on a pilgrimage with a handful of people I didn’t know beforehand. One evening at dinner, aching for deeper connection with my fellow travelers, I went out of a limb and shared my deeply personal reason why I was on the trip. To my surprise and delight, others around the table expressed sincere thanks for my sharing, and some even eventually shared their own stories.

As HSP’s, one of the greatest gifts we have to offer the world is the depth of our experiences, smoothing the path for those around us to access the more deep-seated parts of themselves. Even if others do not respond in this way, it’s important to remember that some will, or will at least consider it. To experience our sensitive natures as an appreciated part of our social circles can remind us that even when we feel vulnerable or misunderstood, our authentic presence matters and is needed.

Seeker of goodness; practicer of presence; HSP

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store