Dealing With Emotional Flooding For HSPS
Wondering how to deal with flooding? Relax. We’ve got you covered. Here are 7 effective strategies to help you decompress when you feel emotionally flooded.
#1 Excuse yourself.
If you feel overwhelmed or have a panic attack, calmly remove yourself from the scenario.
It is okay to excuse yourself for a few moments, collect your thoughts, calm yourself down and then go back, if and when you are ready. You can take a short break to the washroom, the cafeteria, the parking lot, or any place you feel comfortable with. Take some time off. Call a family member or friend. Listen to some music. Do whatever works for you.
Understand that you have the option to leave if you need to.
#2 Just breathe.
You may have heard this one before. But that’s because it IS the most effective and easiest panic and stress reduction technique available to us at any given time.
Breathing is the magic pill you need.
Simply calm yourself down, clear your mind for a moment and subtly concentrate on your breathing. Take slow deep breaths in and out. Count to 4 while inhaling, hold your breath for another count of 4, then exhale while counting to 4 again. This will slow down your heart rate and your mind will calm down. Trust me, it works!
#3 Start counting.
Yes, really. Just start counting. I know it sounds weird. But it helps. Count to 100. Count 10 things you can see, count 5 things you can touch, count 3 things you can hear. Count backward from 50 to 1.
Count anything that you can engage your mind in at that moment. This will help your brain to shift focus from being anxious and put it to work.
#4 Tap your body.
Tapping is another excellent yet simple method to counter emotional flooding for HSPs. Gently tap different body parts like knees, thighs, arms, face, or any other part that does not feel or look weird. However, you need to understand the difference between conscious tapping and fidgeting.
Tapping allows your brain to get distracted from all the anxiety and refocus itself to a more logical action. Just give it a try and you will know how it can work wonders.
#5 Be mindful.
I simply cannot overemphasize the importance of practicing mindfulness. Mindfulness is the simple act of consciously being in the present moment.
It is a highly effective psychological process that brings your attention to the present moment and experience what is happening right now. It not only calms your mind, helps you reduce stress, and eliminate negative thoughts, mindfulness also helps you get better control over your thoughts and emotions.
You can practice mindfulness by doing 10 minutes of meditation daily. This is one of the best practices for your mental health.
#6 Be kind to yourself.
What would you do if your best friend was experiencing emotional flooding? You will be kind, supportive, and caring. Right? Now imagine yourself to be your best friend and stop being so hard on yourself.
Life sucks. So be kind to yourself, and self-talk to yourself to offer some much-needed motivation in a non-judgmental way. Be empathetic and treat yourself. Tell yourself you are fine and it’s all going to get better in a few minutes.
Realize that you are a stronger person for surviving such an experience with such a calm demeanor.
#7 Talk to a friend.
One of the worst things about emotional flooding for HSPs is the feeling of being isolated and lonely. However, it doesn’t have to be that way.
It can be helpful to share your feelings and thoughts with a trusted friend, a family member or your partner.
Tell them exactly how you felt and how you managed to deal with it or even if you failed miserably to control your feelings. It doesn’t matter. Just express yourself and let it all out.
They will not only understand your feelings and offer you some loving kindness, but they might also give you a different perspective on how to deal with flooding. You will be surprised at how amazing some people can be.
If you feel your flooding is getting out of hand, then it may be helpful to speak with a therapist or a professional counselor.
Emotional flooding for HSPs can be a regular experience. You are among the 20 percent of the population who are highly sensitive people. Yes. You are not alone. Try not to take everything personally and learn to let go of certain thoughts and emotions that do not serve you. Stop being your own worst critic.
Embrace your true self as you are a unique gift to this world.