Guide to Online DBT Therapy for Highly Sensitive People

Online DBT Therapy for Highly Sensitive People

Are you an extremely sensitive person who feels things profoundly and frequently get overwhelmed by life? You’re not the only one who feel like this! Being a Highly Sensitive Person (HSP) can be tough and at the same time, a really unique gift. By using the right tools and techniques, you can capitalize on your sensitivity to flourish in a world that at certain times feel overwhelming. That’s where dialectical behavior therapy (DBT) lends support. This powerful  but simple approach can empower you to deal with your emotions and reactions, allowing you  to live your desired life.   

This guide to online DBT therapy for highly sensitive people (HSPs) will show you how to use these techniques to create abundance and beauty in your life. By following some simple steps, you can thrive as an HSP. So, without wasting a second, let’s get started!   

Managing High Sensitivity   

As an individual with a highly sensitive nature, you have a rare trait that allows you to experience the world profoundly. Your heightened sensitivity lets you notice subtle details in your environment and engage deeply with the beauty around you. Sadly, this sensitivity can also present challenges like emotional outburst and overstimulation, especially for HSPs in the New Jersey area, where the environment can be incredibly stimulating.   

DBT for Highly Sensitive People   

DBT is a type of cognitive behavioral therapy that focuses on mindfulness and stress management. Its primary skills include mindfulness, and distress tolerance, that can each be customized to the needs of HSPs.   

Mindfulness: Teaches how to observe toughts and feelings without judgment to spot triggers and choose responses.   

Gentle Practices: Practices including meditation, yoga, or just pausing to breathe deeply give you space to avoid reacting impulsively. By practicing softer, more soothing mindfulness practices, for example guided meditations with soothing music or nature sounds can let HSPs feel serene.   

Sensory Mindfulness: This includes exercises that emphasizes sensory experiences, such as noticing the textures, smells, and sounds in their environment, to let HSPs tune into their enhanced sensory sensitivity.   

Safe Space Visualization: During the therapy HSPs are encouraged to create a mental “safe space” they can retreat to during stressful times, capitalizing on their rich imaginations.   

Distress Tolerance: Offers healthy coping strategies for emotional pain, for example self-calming and fighting negative thoughts. These skills let you pull through intense emotions without acting rashly.   

Alleviating Activities: Treatment is initiated by developing a list of activities that especially calm the individual’s heightened senses, for example listening to soft music, taking a warm bath, or spending time in nature.   

Grounding Techniques: Online dbt therapy teaches HSPs grounding techniques that involve sensory input, for example holding a soft object, sipping a warm beverage, or concentrating on the scent of a soothing essential oil.   

Structured Downtime: HSPs are also encouraged to do intentional planning and scheduling regular downtime to restrain overwhelm, including breaks in between social events or busy days.   

The Nutshell   

As a highly sensitive person, you are not the only one in this journey. Options like DBT can empower you to navigate your sensitivity effectively, letting you to thrive with your special traits.