HSP Tips - Preventing Meltdowns as a Highly Sensitive Person
If you identify as an HSP you are probably all too familiar with having an emotional meltdown. For HSPs, meltdowns typically feel like a total emotional collapse; an extremely draining moment of distress where you may not be able to think or communicate clearly. This can be caused by a combination of sensory overload, interpersonal issues, and getting caught up in overthinking. While some of these events cannot be avoided, I have noticed that most meltdowns are precipitated by a variety of emotional and physiological needs not being met. Today’s post is about helping you to learn to monitor four early warning signs that tend to typically be present before an HSP meltdown.
The key acronym to remember is HALT, which stands for Hungry, Angry, Lonely, Tired. HALT comes from substance use recovery interventions, and is used to help those trying to refrain from using substances to notice how physical and emotional states can act as triggers to more impulsive and distress driven behaviors. Through my work with HSPs (and observing myself), I have noticed that at least two of the HALT factors tend to be present prior to most HSP meltdowns. By being aware of these factors, you can work to keep yourself in a better-regulated state, which can decrease the frequency and intensity of meltdowns in the future.
Hunger & Hydration
Being hungry or de-hydrated is a quick way to worsen your mood, shorten your temper, and to put you on edge. Consider trying to implement these tips to manage any hunger and hydration issues.
Make sure you are eating at regular intervals, both meals and snacks. Having a consistent routine around mealtimes helps to keep your satiety levels at a comfortable place.
Carry a snack with you - something shelf stable in your bag can always help in a quick fix.
Drink water throughout the day (even if you are drinking other liquids). Consider trying out a hydration powder if you notice that you are feeling extra thirsty or cranky on a regular basis.
If you are doing an activity with other people, be transparent about how you might need a snack or water break during your time together, even if it is not a typical meal time.
Anger
Experiencing anger obviously makes most people feel unwell. For HSPs especially, sometimes small, seemingly innocuous events can spark feelings of anger that can be difficult to quell if we are trying to avoid the emotion. Wanting to avoid anger makes sense (being angry sucks!) but carrying that anger also does not do us any good. Deeper feelings of anger can be processed later on, when you have alone time or with a trusted friend or therapist. Below are some brief somatic interventions that you can use to quickly dispel angry energy.
Progressive Muscle Relaxation - purposefully tensing and then releasing parts of your body where you hold your anger can help you to de-stress. Try to make fists for 10 seconds, then release your hands and wiggle your fingers for 10 seconds. The same practice can be applied to scrunching your face together, then opening and stretching your jaw. Raise your shoulders up towards your ears, then release and relax.
Heel Drops - find a space where you would feel comfortable doing some heel drops (socked or bare feet are ideal, but do what you can). Purposefully get on your tippy-toes, hold for a few seconds, and then release with a thud to the ground. Do this 5 or 6 times in succession, and notice how you feel.
Spend a short time, 5-10 minutes writing about what you are angry about. Remind yourself that as you do this, you are taking some of this anger out of your body/mind and putting it elsewhere for the time being. After the writing exercise, give yourself a few minutes to breathe before transitioning to your next activity.
Lonely
Loneliness is perhaps the most difficult of these states to truly notice - I have found that loneliness can sometimes feel like emptiness in your chest, feeling a bit lost or confused, or noticing that even if you are around other people, they are not people that you inherently trust. This is also perhaps the most difficult of these issues to remedy in the short term, but here are some ideas.
If a supportive person is not available to you physically, think about using technology to even briefly check in with a supportive person. Call, text, email, video chat… or make a plan to do one of these later in the day.
Sometimes when we are lonely we are looking for physical touch. If you are around someone who you trust, consider asking for a hug. If not, try to hug yourself! Cross your arms over your chest, allowing each hand to touch the opposite shoulder. Give yourself a squeeze. This can help you to feel closely held and less alone.
Make use of heat therapy to help. Take a warm shower, sit with a heating pad in your lap, or fill up a hot water bottle and hold it close to your chest. Feelings of warmth can evoke feeling safe, calm, and grounded.
Don’t disregard the ability that pets and animals have in helping us to feel less alone. Cuddle up with your furry friend if possible.
Tired
Tiredness is the state that we are perhaps most familiar with on a regular basis. If you are tired most days, you might want to consider talking to your doctor about your sleep or any medical conditions that may be contributing to fatigue. If feeling tired is less frequent, some of the suggestions below may help you in managing mild exhaustion.
If you have the time, try to take a nap! For mid-day naps I recommend setting an alarm for a reasonable time so that you do not oversleep, which might make it harder for you to fall asleep later in the night.
If napping is not an option, think about stepping away from your activity for 5-15 minutes to just close your eyes. Even if you are not able to lay down, finding a quieter space, setting an alarm for a brief period of time, and closing your eyes can help you to feel refreshed. Consider playing calming music or ambient sounds while you rest.
Obviously caffeine can help us to feel more alert, but most HSPs are fairly sensitive to caffeine and some avoid it, especially in the afternoons and evenings. If caffeine is not an option or you, try some water with a few sprinkles of hydration powder (I am a big Liquid IV fan) to give you a quick boost.
Fresh air can often help with feelings of fatigue and exhaustion. Spend a few minutes in a cool and/or breezy space.
I hope that these tips can be helpful for you when you consider emotional and physiological distress as an HSP. Taking care of ourselves in an effort to prevent meltdowns is a great way to learn how to assess and take care of your own basic needs. Communicating these needs to trusted people in your life can also improve your communication skills and your ability to get support as an HSP.
