¿Cómo dejar de ser sensible? 23 estrategias de atención plena

We all worry when things don’t go according to plan. However, when that worry transforms itself into an everyday struggle, that’s when you start having a problem.

Ser tan exageradamente sensible puede glorificar el mundo a tus ojos, o puede convertirlo en una maldición.

¿Es usted de los que reaccionan exageradamente ante cualquier inconveniente?

¿Le resulta a menudo la vida agotadora porque lo siente todo demasiado profundamente?

¿Alguna vez te has preguntado: ¿Cómo dejar de ser sensible?

Si tu respuesta es afirmativa a todas ellas, significa que realmente lo estás pasando mal. Me encargaré de demostrarle que you’re not so alone.

So, continue reading to find out the answers to all of your questions, as well as to see if you’re really sensitive, or rather just in unsatisfactory life circumstances.

How Do You Know If You’re Too Sensitive?

If this part interests you, you’ve probably been told you’re too sensitive. Either that, or you’ve felt the burden of such feelings that madete sientes perdido y confuso. Sea cual sea el caso, has decidido que necesitas comprender plenamente tus propias emociones y ponerles freno.

You’re having doubts as to whether you truly have a problem, or you have a just cause to feel the way you do.

Pero, ¿cómo puede uno saber con certeza que es una persona altamente sensible?

Here’s a little background information: The term the Highly Sensitive Person (HSP) was coined by the psychologist, Elaine Aron, in the 1990s. She noticed that hypersensitive people are easily overstimulated and have strong emotional reactions.

Además, aquí se explican más signos de hipersensibilidad:

1. Sientes demasiado y piensas demasiado.

When you love someone, you don’t just care about them. You are rather prepared to do whatever it takes for them to be happy. Having true emotional connections is how you make friends.

Si estás de mal humor, lo experimentas de forma más intensa que otras personas. Te sientes como toda tu vida se está desmoronando. La conclusión es que sus emociones rara vez son menos que extremas, sean cuales sean.

It’s the same with the way you think, that is, overthink. Analizas continuamente cada detalle de una situación y, lo peor, es que a menudo tus inseguridades te guían hasta una conclusión.

En cualquier caso, tu sistema nervioso funciona de forma diferente y te hace reaccionar de manera intensa.

2. Posee un alto nivel de empatía.

¿Todo el mundo acude a ti cuando necesita alguien con quien hablar?

If so, that’s because you’re an empath. Esto le hace capaz de comprender cualquier problema que se le presente.

Siempre te aseguras de que las personas que están en tu presencia sean felices. Como siempre sabes cómo se siente otra persona, te haces responsable de sus emociones si es necesario.

No matter how exhausting it can get, you continue your little mission because you feel that it’s your responsibility.

3. You’re easily overwhelmed.

Have you ever felt like there’s no good left in this world because one time, someone stepped on your toe on a bus? Do you dread any kind of feedback because it instantly makes you feel like you’re not good enough?

I’m sure this made you think of a few situations of your own. Even the most trivial ones can make you feel absolutely awful. En realidad, rara vez percibes algo como trivial.

Usted experimenta la felicidad de la misma manera. Cuando alguien hace el más pequeño acto de bondad, lo aprecias más de lo que se imagina.

Tus emociones a menudo te hacen retirarte a tu pequeño mundo. Según la Dra. Elaine Aron, alrededor del 70% de las personas altamente sensibles son en realidad introvertidas.

4. Las sutilezas nunca pasan desapercibidas.

Your sensory processing sensitivity allows you to notice even the slightest changes in someone’s behavior. People simply cannot hide anything from you, and this is why they usually end up talking about it.

Even if it’s a small thing, such as a change in someone’s voice or a choice of words they wouldn’t normally use, you see it. You don’t even have to try hard. You unconsciously make notes during every encounter, so you can easily detect any change later on.

It doesn’t matter if it’s someone close to you, or a person you’ve just met. Su capacidad para leer a las personas a menudo le ayuda a elegir la empresa adecuada. Sin embargo, a veces se le da demasiada importancia. Pero en los próximos capítulos veremos más.

¿Cómo dejar de ser sensible? 23 consejos que debe seguir

If you’re a highly sensitive person, you’re probably tired of overthinking. You want your emotional reactions to be less intense, but you’re not quite sure how to accomplish that. You’re asking yourself millions of questions hoping you’ll find a solution for this particular problem.

¿Cómo dejar de ser sensible?

If you’re a HSP who is desperately searching for the answer to this question, you’ve come to the right place.

Read on and explore with me all the methods that could help you control the way you react to stressors. There’s a great number of them, and it’s your task to choose the ones that work best for you. So, this is what you can do:

1. Encuentra una persona de confianza con la que hablar.

It’s particularly hard to be intensely affected by every little thing, and having to go through it alone. This is why it’s crucial that you find someone who you can open up to.

Go and tell your friend or a family member how you feel. If you don’t have anyone on your mind, you can always reach out to support groups or individuals going through the same problem on social media.

There are Facebook groups you can join where people openly talk about all the issues they’re having, or Instagram accounts where you can find people similar to you. You’d be surprised as to how much love and support you could find at a stranger’s door.

Either way, know that there is always someone who’ll be there for you. You only have to let them. You are not a burden.

2. Establece algunos límites.

A lot of people aren’t even familiar with the concept of boundaries, but it’s a crucial one. Poner límites es un gran acto de amor propio que todo el mundo debería practicar.

¿Dejas que la gente se desahogue contigo todo el tiempo? Si es así, quiero que sepas que, aunque ayudar a alguien es lo correcto, a veces es necesario alejarse un poco.

If you have problems of your own, you can’t handle someone else’s, too. That is perfectly fine, and it does NOT make you a horrible person.

Tu principal trabajo es cuidar de ti mismo. Eres dueño de tu tiempo. Utilízalo sabiamente. Tu bienestar es lo primero.

3. Practicar el autocuidado.

When we’re overwhelmed, we often tend to neglect ourselves, both physically and emotionally. We are either too tired, or we unconsciously punish ourselves for our emotions.

Así que, la próxima vez que te sientas así, recuerda que mereces tratarte con cariño.

Practising self-care is crucial at all times, but especially when you feel that the world is too much. So, don’t forget to do whatever makes you feel good. En cualquier caso, el autocuidado es diferente para cada persona.

Para usted, podría ser tomarse algún tiempo libre de los demás (especialmente gente tóxica), o puede ser algo tan sencillo como ducharse y hacer tres comidas al día.

Sea lo que sea, acuérdate de proporcionarte los cuidados necesarios. No sólo te lo mereces, sino que también puedes curarte siendo amable contigo misma.

4. Centrarse en el mundo exterior.

While it’s important to take care of ourselves, sometimes, we need to focus our attention on the world that exists outside of us.

Try to forget that you’re real altogether. Go talk to someone, and focus entirely on their voice and movements… on the sounds you hear. Don’t think. Ask questions as they come to you.

Or, go and spend a day in nature. There’s nothing like nature to make you forget about yourself.

Nota: No te estoy aconsejando que ignores tus emociones ni intentando que te sientas irrelevante. Pero, si de vez en cuando te observas a ti mismo como una simple mota en el universo, te sentirás extrañamente libre, y puede que las cosas no te afecten como siempre.

5. Encuentra el origen de tus sentimientos.

It’s not enough to just allow yourself to feel. If you truly want to overcome your problem, you also have to understand why it occurred in the first place.

¿Es esa persona realmente grosera? O, ¿es la crítica constructiva un ataque a tu autoestima debido a un trauma infantil, o porque you’re suffering from narcissistic victim syndrome?

Is your friend really distant? Or, do you only perceive it that way because you believe you can’t be loved?

I know it can be hard to abandon such deeply rooted beliefs. And, you certainly won’t succeed straight away. But, you can still question your feelings and try to determine where they come from. If you can’t do this alone, let someone help you.

Si encuentra la fuente, acabará por eliminarla. Creo en ti.

6. Don’t pretend to be untouchable.

When you’re too sensitive, you’re often tempted to pretend that everything’s fine. You either view sensitivity as a weakness, or you simply can’t deal with all the pain, so you shut it off.

If so, know that refusing to feel the pain won’t make it go away. It will still be there, even bigger than it was before. After all, it’s called ‘suppression’ for a reason. Para que el problema desaparezca de verdad, primero hay que dejarlo entrar.

This may be too overwhelming, especially when you have to do it every day, but I want you to know that ignoring it isn’t autocuidado. Permitirse sentir sus sentimientos es.

7. No todo merece tu atención.

Being an empath, you probably care about every single thing. Whether it’s your own problem or a distant one you can barely reach, your energy drives you to it until it completely consumes you. Si es así, quiero que nunca olvides mis siguientes palabras:

Not every problem deserves your attention. If you can’t handle it emotionally, move on; otherwise, it will lead you to self-destruction.

Of course, this doesn’t mean that you should refuse to help someone if you’re able to at the moment. But, as much as you can, distance yourself from it all.

Aprenda a desprenderse de todo. De este modo, obtendrás la energía necesaria para tus próximos nobles empeños.

8. Practica la autoaceptación.

Know that it will be all the harder for you to deal with your sensitivity if you constantly judge yourself. It can absorb all of your energy, and it will leave none for your self-improvement because, yes – in order to change, you have to accept yourself.

Y lo que es más importante enamórate de ti mismo.

Don’t strive for change because you despise all that you are. Do it to make your life easier. Do it because you DESERVE it.

Nothing about you needs fixing because it’s ‘wrong.’ Being less sensitive is all about the importance of your own mental health. So, try practising more self-compassion.

9. Don’t engage in negative self-talk.

It’s extremely important not to see your negative emotions as the ultimate truth. Look, I know firsthand that that’s not easy at all.

But, what I’ve come to learn is this: Puedes sentir tus sentimientos y aun así no ceder a los pensamientos negativos.

Whatever you feel is completely valid. Don’t judge yourself for it. However, if you continue reinforcing your core beliefs by repeating ‘I’m good for nothing or I can’t handle being me’, then you won’t accomplish much.

Instead of saying that, you can try something like this: ‘It’s so exhausting being me, but I’m still doing a pretty good job’. Descubre el poder de afirmaciones positivas diarias. Your self-talk is crucial, so please don’t take it lightly.

10. Rechaza la positividad tóxica.

It’s not uncommon for people to advise you to think positively when you’re down. If you think such advice is ideal, think again.

¿Cómo dejar de ser sensible, entonces?

Well, you can’t just reject your feelings and force yourself to see the good side of things. This way, you only invalidate your experience, and start adopting the belief that you don’t have the right to feel sad. But, you do.

Tanto los sentimientos positivos como los negativos merecen tu atención por igual. Todos ellos conforman lo que eres.

Let yourself be immersed in whatever it is that you’re experiencing right now. Feel it in order to conquer it.

11. Realise that you can’t save everyone.

Precisely because they are so aware of other people’s feelings, emotionally sensitive people tend to have the saviour complex. Essentially, they take it upon themselves to save you from perdition at all cost by thinking they can control how you feel.

If you can relate, please realise that this is not your job. You can offer people your love, advice, or validation, but it’s impossible to control each of their emotions whenever they feel bad.

Don’t subestime personas. Confía en que son capaces de valerse por sí mismas y aprende a ser simplemente su sistema de apoyo.

Your worth doesn’t depend on your ability to help others as they once made you believe. You matter just as you are.

12. Their feelings aren’t your responsibility.

When you’re a highly sensitive person, conflicts get even harder to bear. No matter whose fault it is, you always find ways to blame yourself. Your sensitivity sometimes makes you llorar en el acto.

You don’t know how to stop being sensitive. You hate the thought of losing someone you love, so you reach out first to mend the fences. What I want you to do is observe the problem as objectively as you can.

Even if you feel that everything’s your fault, know that that can’t always be the case, and that’s a fact. On the other hand, if you always feel wronged by the other person, that’s just as impossible.

No puedes ser ni un ángel ni un demonio TODO EL TIEMPO. Sé amable contigo mismo, pero también responsabilízate de tus actos.

13. Sé tu propio héroe.

Sensitivity might make you feel more responsible for others, but it also makes you more codependent. Know that others can’t save you, nor is it their job… the same way it’s not yours to save them.

You exist in this world to love each other, not to be each other’s heroes. You can only be your own hero. Yours is the life you are truly responsible for.

Atiende tus necesidades, sean cuales sean. Suelta tus pensamientos ansiososy respira hondo. Aunque te cueste, lo importante es tu esfuerzo.

Miracles truly are possible. Even if you don’t believe in them, believe in the power of your own mind. Take baby steps until one day, you turn around and see your own greatness.

14. Percibir la sensibilidad bajo una nueva luz.

Your sensitive nature can be a weakness, but this is not always so. It’s very important that you notice both the good and the bad side.

Si reconoces lo malo, puedes esforzarte por cambiarlo, y si lo replanteas, tomarás conciencia de lo grande que eres a pesar de ello.

Esencialmente, conseguir sobrevivir a pesar de las constantes e intensas respuestas emocionales significa que puedes soportar prácticamente cualquier cosa. Además, la intensidad de tus sentimientos te hace capaz de amar a la gente como pocas veces se ha visto.

Since you’re able to easily detect other people’s emotions, you are also very detail-oriented, and that can help you in every situation you find yourself in.

You don’t always have to wonder how to stop being sensitive. Take pride in it as well.

15. Don’t take everything personally.

If people truly are hurtful towards you, you should realise that it’s rarely about you.

If it’s someone you care about, try talking it out with them. But, people not close to you don’t deserve too much of your attention.

¿Tu compañero de trabajo intenta menospreciarte? Es posible que problemas de autoestima.

¿Alguien ha sido grosero contigo? Puede que tuviera un mal día.

Nada de lo que les ocurra es excusa para su comportamiento. Pero tampoco es prueba de tu indignidad. Mereces amor, así que no aceptes menos.

16. Don’t assume what people think… ask them.

People can get angry at us. It’s only natural to have conflicts every now and then. Please know that this does not mean the end of your relationship altogether.

¿Cómo afrontarlo, entonces? ¿Cómo dejar de ser sensible?

Si tienes un problema con alguien, date tiempo para procesar cómo te sientes. Sin embargo, NO saques conclusiones precipitadas. Por mucho que creas conocer a una persona, nunca podrás adivinar lo que realmente quiere decir.

Por tanto, ahórrate el dolor y comunícate. Sólo así te darás cuenta de la esencia del problema y de cómo se siente la otra persona.

Tus suposiciones no pueden traerte más que dolor, y rara vez son veraces. Así que evita hacerlas.

17. Deja de buscar la validación externa.

La sensibilidad también implica falta de confianza en uno mismo. Por eso es probable que seas propenso a buscar la validación de los que te rodean. Por favor, sepa que esto no es bueno para usted.

La próxima vez que te desahogues con alguien, hazte esta pregunta: ‘Am I sharing this for the sake of sharing, or do I just need them to tell me that it’s okay to feel the way I do?’

NADIE tiene derecho a decirte lo que debes sentir, ni viceversa. Cada uno de tus sentimientos es válido. En esencia, no hay una forma incorrecta de sentir.

Siéntate con tus emociones y permite que existan.

18. Observa el problema desde la distancia.

Cuando observas un problema de cerca, puede parecer más grande de lo que es, y eso puede consumirte fácilmente. ¿Cómo evitar que eso ocurra? ¿Cómo dejar de ser sensible?

After sitting down with your feelings, step aside for a bit. Imagine that it is not you who is in the center of it. It’s nothing personal, but rather, someone else’s problem. Listen to them, and give advice accordingly.

De este modo, te distancias de la situación y puedes ver las cosas con más claridad.

The bottom line is – you deserve the same amount of love you would give to someone else in pain.

19. Intenta escribir un diario.

Picking up a notebook and writing down all you feel can be truly liberating. If you don’t like talking to other people, this is the ideal method for you. Or, you can do both. Why not?

Either way, it’s the perfect way to let your emotions out instead of bottling them up because that never ends well.

What you should keep in mind, though, is that the purpose of a journal isn’t to create art. It certainly can be if you want it to, but don’t put pressure on yourself. The real goal is simply allowing yourself to vent.

If you’re too afraid of possible readers, you can always write it down and throw it away or burn it afterwards. You make the rules.

20. Transfiere tus emociones a otra parte.

When handling your emotions, beware that you don’t lash out at another human being who did you no harm. Lo que puedes hacer, sin embargo, es trasladarlo a un lugar que te ayude a afrontarlo de forma saludable.

Por ejemplo, empieza a hacer ejercicio a diario o a practicar algún deporte. La actividad física de cualquier tipo sería de gran ayuda.

Esto se debe a que eres un ser tanto emocional como físico. Ambas partes necesitan cuidados y, para sanar, te aconsejo que cuides de las dos. Siguiendo el consejos y trucos para un estilo de vida holístico se recomienda.

21. Tener tiempo para mí.

Siempre que llegue un momento en que el mundo te parezca demasiado difícil de soportar, debes saber que siempre puedes retirarte a los tuyos. You are entitled to your solitude no matter who’s waiting for you at the door. Your mental health is of the greatest importance.

Always make sure not to disappear without saying anything, though. Maybe you don’t owe anyone a detailed elaboration on your departure, but they still deserve to be informed of your plans since they will probably worry about you.

En cualquier caso, puedes desactivar temporalmente todas tus cuentas y disfrutar de tu tiempo a solas todo lo que necesites.

After all, you don’t have to be there for others 24/7. Sea amable consigo mismo. De todos modos, serás mejor amigo después de resolver tus problemas.

Only beware that you don’t distance yourself more than you initially intend.

22. Encuentra tu mantra.

We all like to hear comforting words in times of need. But, we usually wait for other people to say them. Why don’t you try to do things differently this time?

Even if it’s sometimes hard to FEEL that you’re deserving of love, you can still ACT as if you feel it.

Encuentra tú mismo las palabras adecuadas. ¿Cuáles tienen un poder extraño que te transforma cada vez que las oyes? Quizá te las dijo un ser querido o las oíste en tu película favorita.

Either way, adopt them as your own, and repeat them to yourself constantly. They will both empower you and make you feel like a mighty fictional warrior. So, what’s the downside, really? Take a deep breath and get dramatic!

23. Prueba la terapia.

Si te das cuenta de que tu sensibilidad es demasiado difícil de manejar por ti mismo, o incluso con la ayuda de tus amigos, debes saber que siempre puedes buscar ayuda profesional.

Don’t trick yourself into believing that a psychotherapist can do you no good. They could help you make sense of your feelings as well as show you ways to equilibra los aspectos de tu vida.

Moreover, don’t think that it’s shameful to talk to a professional. If you’re uncomfortable, you needn’t share it with anyone, but don’t let the stigma make you refuse such help altogether.

¿Por qué estoy tan sensible sin motivo?

No one is sensitive for no reason… that’s the first thing you need to understand. Maybe your feelings can get intense, but that doesn’t mean that they don’t have a valid explanation because everything does.

Maybe that person is really mad at you. Even if they’re not, understand that you feel that way for a reason.

But, why would you be so affected by things you exaggerate in your head? What makes you so skilled in noticing the change in someone’s behavior? Why do you sometimes notice problems that aren’t even there?

It’s natural to question these things. So, let’s provide you with some answers.

¿Por qué una persona es muy sensible?

Cada día puede ser muy agotador cuando te preocupas por cada pequeña cosa. Puede resultar casi imposible acallar tus sentimientos.

You only want to know how to stop being sensitive. But, with the help of the techniques we’ve mentioned earlier, it really can become manageable, if not subdued entirely.

Still, you must wonder – Why are you so sensitive in the first place?

Essentially, there are two possible explanations for your hypersensitivity: you’re either still affected by past traumatic experiences, or you’re currently going through intense abuso emocional o maltrato físico.

1. Trauma infantil.

La razón por la que eres tan sensible puede ser consecuencia de un trauma pasado. Creciste en un entorno abusivo que te hizo sentir el miedo suficiente para desarrollar ciertas habilidades de supervivencia.

You read people so well because that’s what you had to do back then in order to survive. You dislike conflict because you fear the result will be the same one that happened years ago.

Other people’s needs precede your own on your to-do list because you were taught that you come last.

Puede que las personas de tu entorno te dejaran marcado de por vida inconscientemente, o puede que fuera un esfuerzo consciente. Cada situación es diferente, y cada persona reacciona a estímulos diferentes.

Either way, you’ve suffered abuse that, to this day, has lasting consequences.

2. Abuso emocional (y/o físico) continuado.

También puede ser que tu sensibilidad esté causada por tus circunstancias vitales actuales. Puede que estés sufriendo un intenso (sobre todo) abuso emocional que te ha hecho ser muy cuidadoso y calculador.

Emotional abuse can constitute being silenced each time you wish to speak, or being yelled at for no reason at all. It doesn’t always have to be extreme, so to say.

We also don’t always know when we’re being abused. This is mostly because certain abusive behaviours are normalised nowadays. Or, it could be that usted es una víctima de gaslighting.

Because you’re so naturally prone to self-blame, abusers can easily convince you that they’re the victim. They make you doubt your perception of things.

P.D. El maltrato continuado puede causar trastornos graves de la personalidad, como el TLP (Trastorno Límite de la Personalidad) o trastornos del estado de ánimo, como depresión y ansiedad. Es crucial que busques ayuda profesional. Por lo tanto, tome la decisión correcta.

Reflexiones finales

If you were wondering how to stop being sensitive, I hope you got your answer. But, I also hope that you have realised that your oversensitivity isn’t necessarily a bad thing.

Quizá sea importante aprender a controlarla por tu propio bien. Pero también te convierte en una persona detallista, bondadosa y capaz de sobrevivir a cualquier situación.

Still, know that you don’t exist only to survive. If you find yourself in an abusive situation, don’t hesitate to leave.

If you can’t quite figure out what’s going on, share your story or try to inform yourself by listening to abuse podcasts. You might just save your own life.