I have C-PTSD from childhood trauma and describe myself as highly sensitive. Earlier in my process, I attributed most of my deep feeling, deep processing to mindbody symptoms and trauma. I mistakenly thought healing would help me resolve my sensitivity. I desperately wanted to stop feeling so deeply.

I’ve come to the realization more recently that my sensitivity is layered. It’s some trauma (AKA “acquired neurodivergence”), it’s some learned (and unlearnable!) neural pathways, and it’s part of who I am. I believe the way those of us with neuroplastic conditions experience our bodies overlaps significantly with the way neurodivergent folks experience our bodies. We have hypersensitized systems. But there is room for growth and expansion, even here. We can update our interpretation of our experiences rather than being stuck responding with fear, shame, and overwhelm. With practice and so much compassion, my experience has softened, without changing myself. I’ve built my tolerance to feel big emotion and sensation. I didn’t stop feeling big, and I didn’t stop needing to pause to attend to myself when I become disconnected. Yet I am better able to move through it all without as much overwhelm.

I’m so excited to share what has worked for me.

Journaling & Meditation

Journaling and Tara Brach’s RAIN meditations are my favorite tools for building my emotional tolerance. Awareness can be a foundation for growth. In your reflective practice, explore themes around the origin stories for your sensitivity. For example:

• What was your experience with emotion in childhood, and how did your family model emotional expression?
• What is your experience throughout your life with body sensations (think hot days, new foods, itchy clothing, crowds, noise, etc.)?
• How did your family respond to minor illness or injury (with calm and care, with panic or neglect, with irritation, etc.)?
• What emotions come up as you explore these topics?
• When reflecting on these emotions, what sensations do you notice in your body?

Somatic Tracking & Messages of Safety

My favorite tools for building tolerance for sensations are somatic tracking and messages of safety. With practice, I can now say that sensations in my body do not take over nearly as often. For instance, bright light doesn’t make me worry about a migraine. And a loud, crowded event might make me question if I want to stay for the rest of the evening or for just an hour. I notice my discomfort, and it no longer causes immediate irritation, fatigue, and a panicked urge to leave or to have another cocktail. I still feel it all, but I have less sensory overwhelm. I have learned that discomfort is not a threat. And with regular practice of these tools, I have found more choice, which means I can consciously respond to sensation rather than letting anxiety and overwhelm rob me of agency.

Let’s Practice

Let’s try somatic tracking for emotion and body sensation. It’s ideal to practice regularly, so this practice is only meant to be a few minutes long. Read along here, or hop over to my Facebook to practice with my video.

Settle into your body briefly with me. Notice the sensation of your body against the seat. Breathe slowly, letting your shoulders drop and the weight of your body shift further into your seat. Now imagine a situation that brings up moderate emotion or sensation for you. Choose something that might be uncomfortable to reflect on but does not fully overwhelm you. You are an explorer enthusiastically observing a new discovery. There’s so much to learn here! It’s safe to feel, and we are only exploring for a few minutes.

What happened inside you during that situation? Let’s get curious together. How did your body feel? Label the emotions or sensations if you’d like, but focus your attention on what your body felt. Take a slow breath. Is the sensation big/small, hot/cold, soft/hard, tight/loose? Is there movement, discomfort, an urge to take action? Just notice and describe whatever is happening in your body. You don’t need to change anything about your experience.

When you are finished exploring, take a minute to move your body in a pleasurable way. Try rolling your shoulders, rubbing your hands together, or shaking out your limbs. Take time to let your eyes wander around the room–near, far, right and left, up and down. Well done.

In real time, when emotion and sensation catch your attention, you can also practice somatic tracking and messages of safety. The next time you notice sensory overwhelm start, pause momentarily to drop into your body and simply observe. How do you describe what your body is experiencing? Then tell yourself what you need to hear to be comforted and encouraged, like placing your hands on the area you are noticing and reminding yourself, “I’m an explorer. There is a lot to discover here. I am learning that my body is a safe place to be.”

Do you want support in tailoring this approach to your personal experience? Consider working with me. And come join us for connection and conversation in our Facebook group.