Managing Your News Intake: How HSPs Can Stay Informed Without Overwhelm

Managing Your News Intake: How HSPs Can Stay Informed Without Overwhelm

by | Oct 14, 2024 | Activism, Anxiety, Highly Sensitive Person

As a highly sensitive person (HSP), managing your news intake is crucial to staying engaged with the issues you care about. The sheer volume of news, especially when it tugs at your empathy, can quickly leave you feeling emotionally drained. 

While staying informed is important for your safety and the ability to take meaningful action, it doesn’t mean you need to subject yourself to endless news cycles.

But how much information is enough? How do you navigate the emotional impact of the constant stream of negative stories and unsettling images?

To find balance, it’s crucial to establish practical boundaries, engage in ways that respect your limits, and find healthy outlets to process what you witness.

In this article, I’ve put together some strategies for managing your news intake to help you stay informed without sacrificing your emotional health.

7 Practical Strategies for Managing Your News Intake and Safeguarding Your Well-being

1. Set Boundaries for Mindful News Consumption

The first step to finding balance is being mindful of how and when you consume news. Without boundaries, it’s easy to spiral into overconsumption with 24/7 access to information.

  • Designate news time: Instead of scrolling or reacting to notifications all day, choose specific times to catch up on news and set a time limit.
  • Choose a few trusted sources in advance: Go straight to these sources to avoid getting lost in endless browsing or sensationalist content.
  • Assess your capacity: Before diving into news, pause to assess how much bandwidth you have.
  • Check in with your needs: Sometimes we’re seeking distraction. Someone in our HSP Circle suggested asking yourself, “Is there something else I need?”

2. Curate Your News Sources

Most news outlets use sensationalist headlines to grab attention and drive traffic. Nearly all media have some bias, but some are more balanced than others. Choose sources that prioritize in-depth reporting over rhetoric designed to provoke fear or outrage.

  • Pick a better medium: Cable news thrives on ratings, while social media amplifies division. Look for longform articles and investigative journalism for a more accurate, nuanced view.  It’s also helpful to choose larger news organizations with stronger accountability standards and diversified funding, such as public news outlets, which are often more reliable than unaccountable pundits or highly partisan sources.
  • Check bias: Sites like All Sides use multipartisan analysis and community feedback to rate media bias, helping you get a more balanced perspective.
  • See all sides: Ground News compares coverage across the political spectrum—left, center, and right—so you can view multiple perspectives on the same story.
  • Narrow your focus: Subscribe to activist groups focused on issues you care about to get updates and calls to action directly. This can help you bypass the broader news, but remember to fact-check emotionally charged claims.

3. Be Mindful of Triggers and Make Space for Emotions

Many news stories or headlines can evoke strong emotional reactions, especially for HSPs. It’s important to remain aware of how the news affects your emotions and have outlets to process.

  • Recognize emotional manipulation: News outlets often use charged language and visuals to provoke emotional reactions. Consider avoiding news from video sources. Reading the news can help soften the emotional punch often inherent in video, giving you more control over how you process information.
  • Pause and reflect: When a story triggers intense emotions, it’s important to create some distance. Take a moment to notice and name what you’re experiencing.
  • Step away to process: If emotions become overwhelming, step away to give yourself time to process what’s come up.
  • Develop a grief ritual: Create personal grief rituals, such as journaling, making art, talking with a tree, or making a nature mandala to honor both losses and your own feelings.

4. Balance Information with Action

Passively consuming news can leave you feeling helpless. Balancing it with even small actions creates a sense of agency and a way to channel what you’re feeling.

  • Channel your emotions: Whether it’s donating, writing to your representatives, or volunteering, taking action helps combat feelings of powerlessness.
  • Start small: When thousands of people take similar small steps, these voices add up to create a larger movement.
  • Get involved locally: Engaging with causes close to home can have a direct impact and foster a deeper sense of connection.
  • Express through art: Art is a powerful way to process emotions. It can also be a form of activism. Art has the ability to make the invisible visible, and the distant more intimate.

You may also want to check out this book by my friend, Omkari Williams: Microactivism: How to Make a Difference Without the Bullhorn.

5. Seek Out Positive News

Managing your news intake also means reading news that highlights solutions and positive change. Amid the challenges, there are many meaningful advancements that can inspire hope and motivation.

6. Prioritize Self-Care and Collective Care

Balancing your news intake with restorative activities and community support is essential for maintaining resilience. 

  • Take breaks: Step away from the news and social media for a day, a week, or longer to give your nervous system time to reset.
  • Tap into support: Whether it’s with friends or by joining a local group, find a supportive circle that offers a space to share, grieve, and celebrate together. Connecting with others who care can reduce isolation and remind you of the kindness and resilience in the world.
  • Nurture your body and mind: Find practices that truly restore you—whether it’s yoga practice, creative expression, or time in nature. If you struggle to make time for this, consider signing up for a class to create structure and accountability.

7. Acknowledge Your Limits

As HSP, you may feel the pain of the world, but it’s crucial to remember that you can’t fix every problem. Safeguarding your energy is necessary to continue making meaningful contributions.

  • Know when to step back: Get to know your capacity. Pay attention to the signals of your body. Trust yourself when you need to take a break. You can return when you’re ready.
  • Set realistic goals for staying informed: Be intentional about how much time and energy you give to the news. Focus on issues that align with your values and set boundaries around how often you engage.

Final Thoughts on Managing Your News Intake…

As an HSP, your deep empathy and connection to the experiences of others are gifts, but they might also make you more prone to overwhelm. By setting boundaries, curating balanced sources, recognizing emotional triggers, and prioritizing self-care, you can stay informed and sustain your activist energy. In doing so, you’ll be able to contribute to the causes you care about without burning out.

You may also wish to read:

Navigating Collective Grief as Highly Sensitive People
A Guide to Balancing Social Action and Self-Care During the Holidays
For Highly Sensitive People Who Feel the Pain of the World

Struggling with Focus? Try These Tips for Neurodivergent Minds

Struggling with Focus? Try These Tips for Neurodivergent Minds

by | Aug 23, 2024 | Anxiety, Highly Sensitive Person, Neurodivergence, Personal Growth

I wish I could say I’m super organized with my time, but the truth is, I often find myself struggling with focus and organization in my work.

This might surprise you if you’ve attended one of my retreats. Guests often praise my organization and attention to detail.

I can be organized and detailed, especially when others rely on me. But the context matters and there are areas in my life and work where I really struggle.

It often takes me much longer to complete certain tasks than it might take the average person. Sometimes I have a full day to dedicate to a project, but my brain just says ‘no.’

Recently, I attended a wonderful retreat led by Amber Karnes, which she designed for solo entrepreneurs contemplating a business pivot.

Interestingly, every participant identified with some form of neurodivergence—whether ADHD, autism, or sensory processing sensitivity. So, Amber organized a “neurodivergent skill share” where we could exchange tools and practices that help manage our work challenges.

A Common Theme Among Neurodivergent Entrepreneurs: Struggling with Focus

The conversation naturally gravitated toward the familiar challenge of focus. It was incredibly affirming to realize I wasn’t alone in facing these difficulties.

I took notes on the focus tips that were mentioned and compiled them into a list. It’s not exhaustive—if I were starting from scratch, I’d likely organize it differently, omit some ideas, and add others not mentioned, including yoga tools and techniques.

But as I went through my notes, I got distracted by the urge to research some ideas further. When my browser tabs began multiplying, I paused and reminded myself of my original goal—to simply share this collaborative list.

The Value of Collaboration and Support for Neurodivergent Minds

What I love most is that we created this list in community, much like the peer support we foster in our HSP Retreats and Resilience Circles.

We’re all different. No one person has a magic formula. Some tools may work for you and not for me.

It’s part of why I use this kind of emergent model of peer support in the groups I facilitate. The real magic lies in the unfolding of diverse knowledge and experiences, leading to enriching exchanges and unexpected outcomes.

In this case, we ended up with a meaningful share, bringing fresh perspectives and creative solutions to a common neurodivergent challenge.

Struggling with Focus Isn’t Limited to Neurodivergent People

In today’s attention economy, where screens and endless platforms compete for our attention, almost everyone I talk to mentions feeling unfocused and distracted.

But for some of us, focus struggles can be more intense. Our brains may work differently, making it harder to stay on task or filter out distractions.

In fact, neurodivergent folks may need creative tools and strategies tailored to our unique ways of processing the world.

A Couple of Important Notes…

This list is not all-encompassing, nor does it make any scientific claims. I have not tested all these ideas myself. There are no affiliate links in this article and my mention does not constitute my endorsement.

We also need support from other humans. It’s important to recognize when professional help is necessary. This list is not a substitute for medical or psychological advice. Please be cautious with self-diagnosis and treatment. Seek professional help when needed.

Tips for Managing Distractions and Staying Focused

As you read through the list, keep in mind that you don’t need to overhaul your entire life. Some tips are simple and straightforward, while others may require more effort. I suggest starting with just one or two ideas. Test them out and see what impact they have before adding more.

Phone and Digital Tools to Minimize Distraction

  • How to Break Up With Your Phone: A book offering practical steps to adjust your settings, apps, environment, and mindset to help manage phone usage.
  • Buy an Analog Clock: Keep your phone in a room outside your bedroom and give yourself phone-free time each morning (such a game changer!).
  • Remove Apps for Social Media & Games: Delete distracting phone apps. Set a limited time each day or week to check your social media from a computer.
  • Focus Mode: Try your phone’s focus mode setting to restrict app usage. There are many focus apps–to help manage apps. One Sec is one that prompts you to pause and breathe before opening apps.
  • Try a New Browser: For organizing tabs and online projects without the clutter or distraction, one person recommended Safari Tab Groups. My partner really likes Arc.
  • New Facebook Account: If you manage or participate in a group, consider creating a separate account solely for that purpose to reduce distractions from other content.
  • Email Auto-Responder: This may be more work-related. Use auto-responders to manage expectations about what you respond to and when you’ll respond.

Self-Regulation Techniques for Better Focus

  • Know Your Overwhelm Signals: Recognize early signs of overwhelm and have 3 “go-to strategies” to regulate (nature walk, stretch, close your eyes for 10 minutes, etc).
  • Earplugs or Loops: Use earplugs or specialized earplugs like Loops to reduce sensory input. (My review on Loops is mixed, but many people love them.)
  • Music: Create a playlist that helps you focus. Listen to it when you are focused to train your brain to enter that state. Then, listen when you need help to focus.
  • 4-Legged Stool: One person spoke of their 4 primary well-being needs as food, sleep, movement, and writing. When one leg is missing, the stool can stand, albeit wobbly. When two go missing, it falls over.
  • Low Dopamine Mornings: This trending ADHD strategy involves starting your day with low-stimulation activities to reduce dopamine hits from screens. While not scientifically precise, if not taken to an extreme it may help to build healthier morning habits.

Tools for Managing a Busy Brain

  • Brain Dump Everything: Write down all your thoughts and tasks to clear your mind and reduce mental clutter.
  • Create Visual Diagrams: Mind Mapping can help organize ideas and tasks, making it easier to see connections and priorities.
  • Morning Pages: From The Artist’s Way, write 3 pages of consciousness each day to process thoughts and clear mental space. I’ve used this for brain dumping to-do lists.
  • To-Do List the Day Before: Write down 1-3 tasks you need to do tomorrow the night before to start your day with a clear direction.
  • Keep a Running List of Positive Moments: Refer back to this list to boost your self-compassion, motivation, and focus.

Support and Accountability Strategies

  • Body Doubling: Simply working alongside a friend, either in person or via Zoom, can make tackling difficult tasks easier.
  • Work in a Café: As a form of body doubling, the energy of others, even strangers, can serve as a form of body doubling and help improve focus.
  • Talk to Yourself Aloud: Vocalize supportive self-talk and be a loving adult to yourself. Coach yourself through challenges, praise accomplishments, and encourage breaks.

Time Management Tips for Neurodivergent Entrepreneurs

  • Work Within Energetic Times: Consider your most productive times of day and prioritize just one important task to work on in that window.
  • Sitcoms to Track Time: While not for me, some people use a familiar sitcom as a background timer, helping them segment work into manageable chunks.
  • Visual Timer to Stay on Track: Using a visual timer on your desktop monitor can help structure and monitor your time.
  • Apps to Track How Long Tasks Take: Clockify is a time-tracking tool to better understand how long tasks actually take and improve time management.
  • Set Timers to Manage Hyperfocus: While people with ADHD may struggle with focus, many also experience hyperfocus and lose track of everything else.

This list could go on, and there’s also no one-size-fits-all solution. I invite you to give one or two of these strategies a try, and feel free to comment any other suggestions you have below.

Whether you consider yourself neurodivergent or not, struggling with focus is a common challenge in today’s distraction-filled world. Remember, you’re not alone.

Navigating Collective Grief as Highly Sensitive People

Navigating Collective Grief as Highly Sensitive People

by | Jun 21, 2024 | Activism, Anxiety, Grief and Loss

In today’s world, we’re exposed to an unprecedented level of collective trauma, resulting in significant collective grief as highly sensitive people. As deep feelers, we may hesitate to acknowledge the grief we feel about issues that seem beyond our control, fearing emotional overwhelm. However, avoiding or suppressing our emotions can lead to greater distress and hinder our ability to take meaningful action.

Understanding Collective Grief

Collective grief is the emotional response that emerges when large groups of people experience a common loss or trauma, such as a climate disaster or social injustice. Unlike personal grief, which an individual feels after a personal loss, collective grief affects communities and societies.

Feeling collective grief as highly sensitive people can be challenging. Our deep empathy and emotional processing mean that we feel the world’s suffering intensely. Yet, being able to sit with the pain of others serves as a powerful reminder of our shared humanity.

Collective grief plays a crucial role in societal healing, reminding us that our emotional responses are not isolated. When communities grieve together, they create space for shared understanding and support, which leads to stronger, more resilient societies.

The Work That Reconnects: A Framework for Collective Grief

The Work That Reconnects (WTR), developed by environmental activist Joanna Macy, offers a powerful framework to respond to our current social and ecological challenges. I believe this model can be particularly helpful for highly sensitive people.

Recognizing widespread despair about the climate crisis, and intersecting justice issues, WTR provides a path to embrace grief and build resilience. It does this through practices designed to reconnect us with ourselves, humanity, and the non-human world, fostering belonging and strength. When we recognize our interconnectedness, we’re more empowered to act on behalf of life.

Although the WTR was created to disrupt the dominant cultural paradigm and transform our relationship with power, parts of its framework have also carried unexamined biases and harms rooted in colonization and white culture. In recent years, leadership from People of the Global Majority and the Anti-Oppression Resource Group have helped the WTR community more intentionally engage in undoing oppression and centering collective liberation within the Work.

Four Stages of the Work That Reconnects Spiral

WTR follows a spiral process to continually deepen our ability to be with pain and respond effectively.

1) Gratitude: The spiral begins with gratitude, acknowledging the beauty and interconnectness of all life. Grounding in gratitude strengthens our foundation and resources to face pain and grief. We also tap into a deeper satisfied self, liberating ourselves from the grip of systems that tell us we’re inadequate.

2) Honoring Our Pain: This involves recognizing our pain for the world and becoming aware of our reactions. Feelings of sorrow or anger are normal, healthy reactions to collective trauma and suffering.  Experiencing our grief with others can enable us to feel solidarity.

3) Seeing with New and Ancient Eyes: Here we recognize that our collective grief stems from our intimate ties to all life. Through contemporary and ancestral wisdom, we gain a clearer view of our place in the web of life. We situate ourselves within deep time, an expansive perspective that links us with past and future generations. This means releasing the need for immediate outcomes and committing to life-sustaining actions that go far beyond our lifetimes.

4) Going Forth: This stage harnesses our resilience developed in earlier stages to move from inner work to outward action. It involves identifying your role and methods for contributing to collective healing and cultural transformation, based upon your unique strengths, skills, and where you’re called.

Practical Application for Collective Grief as HSPs

WTR is woven into many of the nature-based expressive arts and ecotherapy practices that I facilitate in retreats and online circles. During a recent retreat in North Carolina, I invited participants to engage in practices designed to help them embrace emotional pain and collective grief as highly sensitive people—without getting stuck in it. These practices included gratitude, a grief ritual, interactive nature connection, embodied movement, and collective art.

Initially, most were hesitant about the grief ritual. Some opted out, which was just fine. Naturally, those who did participate expressed sorrow and heaviness when we debriefed this practice.

Yet, in the end, everyone agreed that naming their grief was important. Furthermore, they were surprised by how the subsequent practices significantly shifted their moods and perspectives. They all reported feeling something along the lines of lighter, hopeful, connected, or empowered.

Applying This Work in Your Own Life

If you’re a highly sensitive person struggling with collective grief, consider incorporating these practices into your life.

Perhaps you spend a moment grounding in gratitude before reading the news. Maybe you set aside time each week, alone or with a loved one, allowing your collective grief to flow freely. Or maybe you join a community of people with similar struggles and build meaningful connections.

By embracing your nature as a feeler, you can create a nurturing space to experience your grief. The gifts of highly sensitive people are needed now. With supportive tools and community, we can transform our pain into meaningful, life-giving action.

To learn more about the Work That Reconnects, I recommend these books by Joanna Macy:

Speaking Up for Yourself: When and How to Do It

Speaking Up for Yourself: When and How to Do It

by | Dec 18, 2022 | Anxiety, HSP Relationships, Personal Growth

If you struggle with speaking up for yourself, you’re not alone.

You might worry about disappointing people if you say how you really feel. Maybe you’ve encountered dismissal or backlash when you’ve spoken up in the past.

You may also freeze in moments of conflict if you can’t quite verbalize your thoughts.

Speaking up is rarely easy, but it’s essential for your own well-being and for the health of your relationships.

Relationships are built on trust, and part of trust is being honest, even if it results in conflict. Bear in mind that there is nothing wrong with conflict and being able to deal with conflict effectively can actually help create more intimacy.

It’s okay to have feelings, needs, and boundaries–and to express them. Being able to discern when and how to speak up for yourself can profoundly influence the outcome.

This article outlines practical considerations. If speaking up is a major struggle for you, seek support from a qualified therapist to help you address the root issues.

5 Questions to Ask Yourself Before You Speak Up

If you an have an inner voice urging you to speak up, you may want to consider some of the following questions first:

1) How do I feel right now?

Notice the state of your nervous system. There’s no shame if you’ve spoken from an angry or anxious place in the past. We’ve all done it. Yet, it’s best to communicate when you’re feeling calm. In marital conflict, psychologist Dr. John Gottman recommends taking at least 20 minutes to self-soothe before attempting to address conflict. If you speak from a calm state, you’re more likely to be heard, say what you mean to say, and less likely to say things you regret.

2) Is this something I need to say?

Know your “why” behind speaking up. Not every feeling needs to be shared, and you may not need to speak up every time something offends you. Some things may truly be better left unsaid or discussed with a therapist. It may be time to speak up if you’re bottling your emotions while carrying resentment, someone is treating you poorly, or you stay silent out of worrying what others think. Reflect on the following: What will happen if I don’t speak up? How will I feel? Am I upholding a problematic pattern in the relationship?

3) Is this an appropriate time?

Some contexts are more conducive to effective communication. You might consider whether there’s enough time to discuss the matter, if you want people around or not, and whether you can leave if things go south. There are situations when you may need to say something without forethought–perhaps with a partner or relative. If you’re dealing with a workplace issue, strategic silence may help give you time to prepare, weigh the risks, and choose optimal timing.

4) Is this person likely to listen?

This may be related to timing. Be aware of the other person’s emotional state and when they’re likely to be more receptive. There may not be an ideal time with some people. When possible, wait until the other person is less stressed and more relaxed.

Recognize when you’ve been down this road before. Some conversations can be circular. Sometimes it’s worth another try, but know when it’s no longer a wise use of your energy. If you’ve made multiple attempts, it may be time to engage less and move on. If you’re struggling with this, get support from a therapist to work through what’s holding you back.

5) How can I communicate in a way that can be heard?

If you’re a quieter person, you may literally need to increase your volume to embody confidence and ensure your voice is heard. Be concise, avoid the pitfall of over-explaining, and learn to say ‘no’ without guilt. You may want to write down what you want to say and practice in front of a mirror. Even a few simple phrases in your back pocket can be helpful.

A Few Phrases for Your Communication

For saying no or setting boundaries:

“I’m sorry, I don’t have the capacity for that right now.”
“That date isn’t going to work for my schedule.”
“Let me think about that and get back to you.”

For sensitive conversations, consider how you start. For example, affirm the importance of the relationship and/or give the person the benefit of the doubt:

“Our relationship is important to me, so I want to be honest with you.”
“I realize you didn’t mean for what you say to come off this way…”

Use “I” statements that focus on the impact (what you feel) rather than placing blame:

“When it seems like you’re not listening, I feel like what I say doesn’t matter.”
“I feel worried when I don’t hear from you. I’d like to find ways to improve our communication.”

Of course, if this is a relationship in which you want to connect more deeply, you’ll also need to be open to hearing what they have to say.

Final Thoughts About Speaking Up for Yourself

Some circumstances are not safe to speak up. If you’re facing risks such as physical danger, retaliation in your workplace, or emotional abuse, prioritize your safety with professional help and guidance.

There are times when no matter how you communicate something, the other person may respond negatively. Know when enough is enough.

Remember that your worth is not dependent on how others react. Healthy relationships allow for honest communication.

Photo by Alexander Suhorucov from Pexels

Upset by the Overturning of Roe? What You Can Do

Upset by the Overturning of Roe? What You Can Do

by | Jun 28, 2022 | Activism, Anxiety, Highly Sensitive Person

With the recent U.S. Supreme Court decision overturning Roe v. Wade, many of us are feeling flooded with emotions, from anger to sorrow to despair.

If you’re feeling the devastation over this very personal choice and right to terminate a pregnancy being controlled by the government, I feel it too.

The emotional journey over these last few days has been layered. I actually felt physically ill over the weekend and struggled to find words to share with you.

While there are many unknowns with how this ruling will play out in each state, we know that the people who will be most affected will be those with the greatest vulnerability and fewest resources.

It seems our work ahead must include the following actions:

  • Donate to support local abortion funds and reproductive justice organizations.
  • Advocate at the state level to protect abortion, particularly in moderate states.
  • Engage in systems of mutual aid to build solidarity and support each other.
Your involvement may take one form now and another later, but it can feel overwhelming when you’re not sure where to begin.
 
I thought I’d offer a roadmap to get started.
 
There are many ways to engage in this work. This is not intended to be a comprehensive roadmap, but a simple, manageable way to move forward from feeling stuck.
 
1) Give yourself a moment to feel and get grounded.
 
Feeling emotional is a normal response to reproductive rights being eroded. Your nervous system may be in overdrive and you might be scrambling for how to take action right now.
 
It’s true that there is urgency around reproductive justice and other rights that seem to be on the line. Yet, we need to go beyond this moment, dive deeper, and find sustainable ways to stay involved for the long haul.
 
I invite you to take a breath and let out a few long exhales. Then, remember that while each of us must do something, no single person can do everything.
 

Allow yourself to hold space to feel—whether that be alone or in community. Processing with other people can help provide the ground and support to help you determine what actions you can take.

2) Take one small action now.

This is the moment to donate to abortion funds, if you have the financial resources. If you don’t have the means right now, consider sharing information with those that do.

The National Network of Abortion Funds has a list of local abortion funds where you can offer and seek help. It can be exhausting to research organizations, so I’ll also share that Yellowhammer Fund is an abortion fund I’m contributing to monthly. My activist friend, Omkari Williams, has friends involved in this work who know the founders personally.

This is also a time to learn more about what is happening in your own state and how you can get involved in local advocacy groups to protect abortion.

But in the months to come, we’ll need to take an honest look at what we have to offer and expand our actions beyond donations and hopes for policy change.

3) Take inventory of how you can engage in mutual aid.

If you’re unfamiliar with mutual aid systems, according to Dean Spade, trans activist, law professor, and author of Mutual Aid: Building Solidarity During This Crisis (and the Next):

“Mutual aid describes the work we do in social movements to directly support each other’s survival needs, based on a shared understanding that the crises we are facing are caused by the systems that we’re living under, and are worsened by those systems. Mutual aid focuses on helping people get what they need right now, as we work to get to the root causes of these problems.”

You can read about the difference between mutual aid and charity in this article from The Nation.

I spoke with a retreat guest who mentioned that her friend in California set up her home as a sanctuary for people seeking safe abortion. For a moment, I felt bad that we just sold our house in Illinois. Then, I remembered that even if we can’t offer a place to stay, it is my nature to connect people and share resources. I know folks who will offer their home, a ride, or other logistical help.

Consider what you can offer that aligns with your strengths, skills, and resources, but also your time and energy. What resources do you have to contribute? A place to stay? A ride? Your knowledge? Organizational skills? A phone call to help someone in need make a plan?

Reproductive justice organizations are likely being inundated by offers to help right now, as they scramble to adapt to the new reality. I was able to complete an application to volunteer for the Chicago Abortion Fund, but I imagine it will be some time before I receive a response. You may need to check back with your local abortion fund about ways to help in the coming months.

Let’s support each other.

I’m here as a resource and support. If you or someone you know is in need of an abortion, I will do my best to use my knowledge and contacts to help connect you to necessary resources.

I invite you to share resources and ideas with me as well.

May we continue to move forward building collective power and supporting each other in solidarity.

(Photo by Gayatri Malhotra on Unsplash)

Meditation for Anxiety: When It Doesn’t Work & What to Do

Meditation for Anxiety: When It Doesn’t Work & What to Do

by | May 18, 2022 | Anxiety, Highly Sensitive Person, Meditation, Yoga

Have you tried to use meditation for anxiety symptoms?

Many HSPs who are prone to anxiety turn to meditation to cope. It makes sense that people with sensitive nervous systems would gravitate toward a quiet, inward-oriented, and deeply personal practice.

We’ve also been hearing about endless benefits of meditation for years, one of which is that meditation can calm anxiety. There are indeed multifaceted benefits that can come from meditation practice, and anxiety relief may be one of those for some people.

Yet, lost in the hype that touts meditation as a cure-all is that it can have potential adverse side effects. Traditional teachers know this, but we don’t hear about it in a world in which traditions get commodified by the loudest voices and largest platforms.

A few years ago, researchers at Brown University published a study that looked at reported side effects by practitioners of a specific Buddhist meditation. These side effects included quite a few examples of nervous system hyperarousal or hypoarousal, such as anxiety, insomnia, emotional blunting, and dissociation.

Of course, this kind of study has limitations, but it also offers an important balance to a widespread narrative that overlooks the possible risks.

I’ll also say that as someone who has practiced various forms of meditation on and off for the last 23 years, I have experienced many benefits. And, I’ve also witnessed some of the rare, but real adverse side effects on loved ones and fellow practitioners.

I hope this serves as a reminder that if you ever experience increased anxiety or adverse side effects from your meditation, you’re not alone.

Today I want to shed some light on why meditation for anxiety may not always work for anxiety. I’ll also share tips for how you might approach meditation if you struggle with anxiety.

Why Meditation May Not Always Work for Anxiety

Meditation and mindfulness are considered “top-down” approaches, which means they engage the higher cognitive parts of the brain in the prefrontal cortex. This is the topmost, and evolutionary speaking, newest part of the brain that is home logic, language, thinking, and other executive functions.

Top-down approaches have value, but they are not always helpful in moments of hyperarousal. While there are complex interactions throughout the brain, anxiety is a response to stress that primarily takes place in the lower parts of the brain: the emotional center known as the limbic system, and the brain stem. When you’re in an anxious state, your emotional brain can take over while your cognitive brain goes offline.

This is why “bottom-up” approaches that work with these lower parts of the brain can be helpful for many people when dealing with anxiety. I’ll give examples of these approaches below.

If Meditation Isn’t Helping, Consider These Tips

First, if you’re struggling with debilitating anxiety or an anxiety disorder, please seek care from a licensed mental health clinician. Working one-on-one with a meditation teacher for guidance is also important, but meditation teachers are not trained mental health clinicians.

1) Meet your nervous system where it is. While you want to move from hyper-aroused to a calmer, regulated nervous system, meditative practice may not always be the starting point. Rather, you might save your meditation for after you’ve used other means to process anxiety since anxiety often needs a bottom-up approach to build a sense of safety in your nervous system. Examples of such approaches can include: exercise, dancing, yoga asana, expressive art, long exhales, chewing ice, jumping, shaking, nature walks, or other movements.

2) Meditate when you’re calm. Meditation starts out challenging for everyone. While consistent meditation can have benefits and potentially rewire your brain to be less reactive over time, it makes a difference to begin a practice from a calm or neutral state rather than from an anxious one. If you’re set on building a meditation practice, you might practice for 10 minutes per day when you already feel more regulated. By the way, this doesn’t have to be in the morning. You can integrate your practice into where it fits in your existing life.

3) Try a different form of meditation. Meditation practice takes time to build, so it’s a good idea to give your practice a chance for several months, unless it’s causing you distress. If you find it’s not helping, you might try another form of meditation. The study referenced above focused solely on Buddhist traditions and mindfulness practice. I’d be curious to know if Vedic practices such as mantra recitation or an Internal Family Systems approach to meditation would carry the same possible risks.

4) Explore alternatives to meditation. Meditation can challenge you, but it should not be a burden, stoke anxiety, or result in undue distress. There’s nothing wrong with you if you’re not experiencing anxiety relief or other benefits from meditation. There are other practices that can be grounding and help you release anxiety. They may even help you connect more to the world. Some are mentioned in #1, but this could also include practices such as journal writing or mindful gardening.

In Closing…

Keep in mind that it’s not necessary to stick with a meditation practice for years in hopes of reaching some eventual immeasurable state. Your practice should have functional benefits that support nervous system regulation and help you better integrate with all parts of yourself, loved ones, and the surrounding world.