8 Tips for Working with Inner Critic as a HSP

Healing from Depression as a Highly Sensitive Person (HSP)

Are you an empathic individual who finds themselves overly critical of their own thoughts and actions? If so, you might resonate with the experience of being a Highly Sensitive Person (HSP) and grappling with depression. The delicate balance of sensitivity and self-criticism can lead to a cascade of challenges, from body tension and perfectionism to relationship struggles and overall dissatisfaction. As someone who works closely with HSPs, including my own journey, I've come to understand the intricate dance between empathy for others and harsh self-judgment.

Understanding HSP and Depression

Highly Sensitive People are often characterized by their deep empathy for others. However, this sensitivity can also manifest as hypersensitivity to criticism. We might find ourselves absorbing every comment or glance, internalizing it, and turning it into self-blame. This internal dialogue, often referred to as the "inner critic," can pave the path to depression, leaving us feeling overwhelmed and exhausted.

Do you have depression?

Depression can manifest in various ways, from feelings of sadness and numbness to changes in sleep and appetite. As an HSP, these symptoms might hit harder due to our heightened sensitivity. It's crucial to be aware of signs such as excessive guilt, worthlessness, or thoughts of death. Whether depression is situational or chronic, the good news is that it's treatable. For us as HSPs, understanding and accepting our sensitivities is the first step toward self-care.

Depression Symptoms:

• Persistent feelings of sadness or emptiness

• Loss of interest or pleasure in activities once enjoyed

• Changes in appetite leading to weight loss or gain

• Disrupted sleep patterns, either insomnia or oversleeping

• Fatigue or loss of energy

• Agitation or restlessness

• Difficulty concentrating or making decisions

• Feelings of worthlessness or excessive guilt

• Thoughts of death or suicide, suicide attempts

• Physical symptoms like headaches or digestive problems without a clear cause

Healing the Inner Critic

Many of us HSPs developed an inner critic as a coping mechanism, a way to navigate a world that felt overwhelming or unsafe. This voice often tells us we're not good enough, driving us to constantly seek external validation. However, true healing comes from learning to love and accept ourselves, setting boundaries, and acknowledging our limits.

6 Coping Tips as an HSP

1. Meet Your Basic Needs: Ensure you're prioritizing essentials like food, sleep, movement, and social connection. Sometimes, reaching out to friends, family, or professionals can provide the support needed.

2. Expand on Basic Needs: Enhance your well-being by improving nutrition, creating a comfortable living space, and engaging in gentle exercise. Pets, weighted blankets, and soothing scents can offer comfort.

3. Watch Your Intake: Limit substances like caffeine, alcohol, and sugar, as they can exacerbate symptoms. Seek professional help if struggling with addiction.

4. Mind Your Environment: Reduce exposure to negative news and stressful media. Surround yourself with uplifting content, whether it's music, comedy, or nature.

5. Engage Your Senses: Embrace sensory experiences like nature walks, aromatherapy, or cozy environments. Your body and mind benefit from soothing activities.

6. Practice Body Awareness: Techniques like progressive muscle relaxation and deep breathing can calm the nervous system. Your breath is a powerful tool for self-soothing.

8 Tips for Working with the Inner Critic

1. Notice the Critical Voice: Become familiar with your inner critic. Simply observing it without judgment is a crucial first step.

2. Practice Mindfulness: Ground yourself in the present moment when the critic arises. Remind yourself that you are safe in this moment.

3. Set Boundaries: Recognize your need for limits, especially as an HSP prone to overwhelm. Saying no, taking space, and honoring your needs are vital for self-care.

4. Challenge Negative Thoughts: Counter black-and-white or catastrophic thinking with compassionate self-talk. Treat yourself as you would a dear friend.

5. Embrace Your Qualities: Make a list of your positive traits and refer to it when the critic is loud. Celebrate your sensitivity as a strength.

6. Stop Self-Abandonment: Recognize when you're neglecting yourself for the sake of others' approval. Redirect this energy toward self-love and respect.

7. Allow Yourself to Grieve: Acknowledge the pain of carrying the inner critic for so long. Transform sadness into self-compassion and anger into self-protection.

8. Be Patient: Healing from a lifetime of self-criticism takes time and effort. Consider seeking therapy or professional support if needed. You don't have to navigate this journey alone.

As an HSP therapist based in Los Angeles and Hermosa Beach, I understand the unique challenges HSPs face in navigating depression and the inner critic. If you resonate with these struggles and need support, please reach out to Lisa Chen & Associates Therapy for expert care tailored to your needs. We offer in-person therapy in Hermosa Beach and telehealth for the residents of California. Remember, healing is a journey, and you deserve compassion every step of the way.