Daily Schedules of the Highly Sensitive Person During Quarantine!
COVID-19 has changed the world for everyone, but how might it be different for someone known as a Highly Sensitive Person?
You may have been told that there is something wrong with you for constantly worrying about the state of the world — or for overly preparing for the bleak picture you’ve painted of the uncertain future.
“Everything will be ok and stop overreacting. COVID-19 is no worse than a flu. In a few weeks we will be back to work and our daily routines.”
But if you’re an HSP, statements like these probably didn’t calm your worries when the novel coronavirus first appeared. The week leading up to shelter-in-place, as a Highly Sensitive Person I found myself constantly on edge while monitoring my mental and emotional responses. COVID-19 had been in the back of our minds until this past March. There was no escaping news reports and the overwhelming realization that social restrictions were inevitable and necessary.
Like canaries in a coal mine, HSPs are quick to assess and alert our non-HSP counterparts to perceived challenges and disruptions to our every day during and post-quarantine. With mandated limitations placed on the San Francisco Bay Area on March 16th, I had to quickly readjust and find new creative ways to manage my active nervous system in a confined space with new daily restrictions.
The mental exhaustion I was beginning to experience was similar to when your iPhone battery is drained by the multiple apps running in the background — not noticeable until it’s too late and your battery needs to be recharged.
With the U.S. now living more than a month into shelter-in-place, we’re all trying to find our way and establish a new “normal” the best we can. I’ve had to work with my thoughts and create a new approach to my daily home and job routines.
Every HSP is uniquely different and the optimal amount of stimulation varies for each person. Too much stimulation causes anxiety and too little results in boredom. Figure out what your personal needs are and how your physical space and schedule have been impacted during the quarantine.
When feeling overwhelmed, be assertive when communicating your needs and minimize blame on others. Maintaining your internal boundaries is key. Above all, remember to stay positive, active, and compromise with others wherever you can. Now more than ever, it’s important that every HSP learns how to harness a healthier mind, body, and spirit.
Here are 10 tips to help HSPs stay healthy during quarantine:
Schedule Quiet Time — Having an active nervous system requires a lot of down time to recharge and be fully present in the world to minimize the fallout of emotional burnout.
Quarantine Goals — Create a daily routine for yourself in which you prioritize the activities that you would have done pre-quarantine. What are the things you have always wished you had the time to invest in?
Soothing Music — For empathic HSPs who are deeply moved by arts, music is therapy! Music has the power to relax our minds while becoming one with our bodies. Try starting/ending your days listening to calming background music.
Practice Gratitude — Check in on friends who live alone, reconnect with old friendships, send postcards, start a gratitude daily practice, and support those you can when you can. The world could use more of your gentle spirits!
Volunteering & Donating — Find volunteering opportunities in your community. If you don’t have the time but do have the financial resources, consider supporting local businesses and charities in your community.
Get Out of Your Space! — Take a daily walk, visit local parks, go on an urban hike, find a bike trail, read under a tree, meditate outdoors, walk or run to the beach, take work calls while on a long walk, wake up to witness sunrises, and enjoy/watch sunsets while always social distancing.
Technology Detox — Be intentional of your screen time and don’t always have your phone on you. Figure out what’s a healthy amount of screen time and social media for you.
Embrace the ‘Slowdown’ — You might find yourself working more during this crisis or unemployed and on the hunt. Either way, work towards accepting the “isness” of this moment by stopping and listening to nature or uplifting mantras. Above all. Breath. Try and take it all in.
Stay Physically & Mentally Challenged — Meditating every day either in the morning or during a break will help strengthen those mental muscles. Yoga, running, HIIT (High-Intensity Interval Training), or an online dance class could be a great outlet to get your endorphins flowing and improve your overall mood.
Social Hour — Reach out to your friends and have a virtual happy hour, schedule a game night, or have a long call with a family member. Don’t socially isolate yourself.
These are all suggestions that have worked with past and current HSP coaching clients or are part of my daily self-care practice. If you have other tips or suggestions please share them in the comments or email me directly.
For more useful coaching tools and tips, sign up for our biweekly newsletter.
Spirit Panda Coaching has been helping young adults who struggle with finding their way after college to integrate into work and life with confidence and direction while leveraging the best of their sensitivity temperaments. As an HSP Business Coach, I am trained in guiding clients to a state of self-empowerment and success. All coaching sessions are remote, and you can schedule a 15 min complimentary consultation here.
