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Thrive Therapy & Counseling provides high quality therapy to Highly Sensitive People and to kids, teens or adults struggling with anxiety, depression or self-esteem.

Rituals for the Highly Sensitive Person

Blog

This blog is written by a therapist in midtown Sacramento and focuses on the concerns and struggles of highly sensitive people (HSPs) and of kids, teens and adults struggling with depression, anxiety or just trying to figure out what they want for themselves.  There's help and hope through counseling and therapy!

Rituals for the Highly Sensitive Person

Ivy Griffin

As highly sensitive people (HSPs), we are especially prone to overwhelm and burnout. It can feel as though the world moves too fast, speaks too loudly, and asks too much. A powerful way to honor your sensitivity is by creating intentional rituals. Rituals are not about productivity or performance; rather, they’re about creating containers of safety, softness, and meaning. They help mark transitions, calm the nervous system, and create a sense of continuity in a world that often feels unpredictable.

Rituals remind you: You don’t have to take in everything. You are allowed to pause, release, and return to yourself.

Let’s explore HSP-friendly rituals that are simple and soothing and can be used to create a rhythm that protects your peace while honoring your depth.

Sensory Grounding Rituals - Engaging with the senses is a direct pathway to your nervous system. Choose one or two senses to gently engage when you feel overstimulated. They can be used as short resets during the day, especially after social interaction or overwhelming environments. 

  • Light a calming candle or use essential oils (lavender, eucalyptus, citrus)

  • Wrap yourself in a soft blanket, focusing on the texture

  • Sip tea slowly, noticing the warmth and flavor

  • Play calming instrumental music or nature sounds

Transition Rituals - HSPs often struggle with sudden transitions – between work and home, socializing and solitude, day and night. Rituals can help soften the edges of these shifts.

  • Take a 5-minute walk after work before engaging with others

  • Light a candle to signal “this is my time”

  • Change into comfortable clothes to mark the end of the day

  • Do a short journaling practice after therapy or a difficult conversation

Creative Expression Rituals - Many HSPs find release and clarity through creative means. Making time for these types of rituals gives your inner world a place to land. 

  • Write a morning page or evening release journal entry

  • Create a collage or mood board reflecting your current emotional space

  • Take some time to doodle, draw, or color

  • Write poems or lyrics that capture what words can’t say directly

  • Keep a visual “feelings tracker” using colors or symbols

Nature-Based Rituals - Nature can be one of the most regulating environments for HSPs. Even a few minutes can make a difference

  • Step outside and place your bare feet on grass

  • Sit near a tree and breathe with it for a few moments

  • Keep a small nature altar

  • Watch the sky change at sunrise or sunset with quiet presence

Start small. One simple ritual a day is enough. Let it be imperfect and evolving. You don’t need to earn stillness, you just need to allow it.

Warmly,
Mohinee Sharma, AMFT #141615
Supervised by Ivy Griffin, LMFT #51714
she/hers