As a psychotherapist and a Highly Sensitive Person (HSP) myself, I understand the unique challenges that come with navigating life as an HSP. One of the most common struggles we face is depression, often accompanied by a harsh, critical inner voice. The Highly Sensitive Person's innate ability to feel deeply and process information thoroughly can sometimes lead to overwhelming emotions, hypersensitivity to criticism, and a sense of being misunderstood by others. However, I want to assure you that there is hope and healing available through specialized Highly Sensitive Person Therapy. There are ways to reduce the inner critic, so you can experience relief from depression.

What is a Highly Sensitive Person (HSP)?

A highly sensitive person (HSP) is an individual who possesses an innate trait called sensory processing sensitivity (SPS). HSPs tend to be more sensitive to external stimuli, such as noise, light, and emotions, and process information more deeply than others. They are often highly intuitive, empathetic, and creative, but can also become easily overwhelmed by their environment and the demands of daily life.

Common characteristics of highly sensitive people include:

1. Depth of processing: HSPs tend to process information more thoroughly and reflect on their experiences more deeply.

2. Emotional reactivity: They may have strong emotional responses to both positive and negative stimuli.

3. Sensitivity to subtleties: HSPs are often highly attuned to subtle changes in their environment and the moods of others.

4. Overstimulation: They can become easily overwhelmed by sensory input, such as bright lights, loud noises, or strong smells.

According to research by Dr. Elaine Aron, a leading expert on high sensitivity, approximately 15-20% of the population in the United States can be classified as highly sensitive. This equates to roughly 50 million Americans who possess this trait. It is important to note that high sensitivity is not a disorder but rather a normal variation in human neurodiversity. While being an HSP can present challenges, it also comes with unique strengths and gifts that can be harnessed for personal growth and success.

The Connection Between High Sensitivity, Depression, and the Inner Critic

Research has shown that Highly Sensitive People (HSP) are more likely to experience depression than those without the trait. This is due in part to the way HSPs process and internalize experiences. They may be more affected by negative life events, criticism, or social rejection. Additionally, the constant overstimulation that comes with being an HSP can lead to chronic stress and emotional exhaustion, which can contribute to the development of depression.

Furthermore, HSPs often struggle with a harsh inner critic. In an effort to protect others and feel in control, they may turn their compassion and empathy outward while criticizing themselves harshly. This self-abandonment can lead to toxic shame, repressed anger, and ultimately, depression.

8 Tips for Managing Depression and Taming the Inner Critic as an HSP

If you are experiencing depressive symptoms as a HSP, I highly recommend adopting these 7 tips to help you during this time.

1. Seek Highly Sensitive Person Therapy: Working with an HSP therapist who understands the unique needs of HSPs can be incredibly beneficial. HSP Therapy focuses on helping you develop coping strategies, build self-awareness, and learn to navigate the world in a way that honors your sensitivity. If you're looking for an HSP therapist in Los Angeles or Hermosa Beach, consider reaching out to Lisa Chen & Associates Therapy for expert therapist care.

2. Meet Your Basic Needs: Ensure that your basic needs, such as food, sleep, shelter, movement, touch, and community/companionship, are met. Often, HSPs abandon their basic needs in the service of taking care of others. If you need help, reach out to friends, family, local mental health professionals, online groups, or organizations for support.

3. Practice Self-Care: Minimize the use of caffeine, alcohol, nicotine, sugar, and other drugs. Limit news exposure and screen time. Engage in activities that soothe your senses, such as spending time in nature, listening to calming music, or taking warm baths. I recommend focusing on your senses — touch, smell, sound, sight—as a way to reset your mind.

4. Work with Your Body and Breath: Practice progressive muscle relaxation and use your breath to regulate your nervous system. Engage in mindfulness and present moment awareness to counter the inner critic's worst-case scenarios.

5. Validate Your Need for Boundaries: Learn to honor and assert boundaries to protect yourself from overwhelm and overstimulation. It's okay to cancel plans, take space, say no, or place limits on your time and energy.

6. Cultivate Self-Compassion: Challenge your inner critic by developing a kind, reassuring voice toward yourself. Make a list of your positive qualities and use it to counter self-criticism. Commit to stop abandoning yourself and redirect anger to set boundaries with your inner critic.

7. Allow Yourself to Grieve: Acknowledge the pain and loneliness that may have resulted from a lifelong relationship with your inner critic. Transform sadness into self-compassion and anger into self-protection.

8. Understand your Inner Critic. Through the lens of Internal Family Systems (IFS), ask the inner critic what purpose it has served for you in the past and ask that part why it’s still here. Other questions might include:

   1. "I've noticed you often criticize me harshly. I'm curious to learn more about you. What should I call you? How would you describe your role or job when it comes to me?"

   2. "What are you hoping to accomplish by being so critical? What are you trying to protect me from? I genuinely want to understand your perspective and purpose better."

   3. "When did you first take on this role of being critical? What was going on in my life at that time that led you to believe this was necessary or helpful?"

   4. "If your strategy of harsh criticism was 100% successful, what would that look like? What's the ideal outcome you're striving for?"

Remember, healing from depression and a harsh inner critic as a Highly Sensitive Person is a journey that requires patience and support. If you're struggling, don't hesitate to reach out to a therapist who specializes in Highly Sensitive Treatment, such as those at Lisa Chen & Associates Therapy in Hermosa Beach. With the right tools and guidance, you can learn to embrace your sensitivity, tame your inner critic, and find joy in your unique way of experiencing the world.

Other Resources

• Take the Highly Sensitive Person Quiz to find out if you are a HSP

• Learn more about the traits and support for Highly Sensitive Person (HSP)

• Find out what are the best jobs for a Highly Sensitive Person (HSP)