Sensitive Sanctuary: Designing a Supportive Space for HSPs

Do you often long to retreat to a dimly lit room? Do libraries and bookstores illicit a deep sigh of relief? Do you look forward to sinking into your bed at night? Yes, me too. Creating and maintaining a "sanctuary" space is a game-changer for us Highly Sensitive People who navigate a world that is all too often overstimulating.

From soothing color palettes to carefully curated textures, HSPs thrive in environments that foster tranquility and comfort.

In this post, I'll share some tips for designing a sensitive sanctuary specifically tailored to the needs and delights of HSPs, as well as some specific items that have improved my life in one way or another!

So cozy on up and let's dive in!

What is a Sensitive Sanctuary?

The word sanctuary means a place of refuge. Sounds nice, right? Having a place to which to retreat when you're feeling overwhelmed, depleted, tired, or just in need of some peace and quiet is ideal for both HSPs and non-HSPs alike.

Particularly for HSPs, we want our environment to be as soothing as possible because we take in a huge amount of information from it.

Your sanctuary doesn't need to be a whole room. It can be the corner of a sofa, a window seat, a spot on your porch or in your garden, or maybe even your car.

Components of a Sensitive Sanctuary

There are three main elements of designing a supportive space that I think HSPs will appreciate most. They are Sensory Comfort, Emotional Comfort, and Physical Comfort.

Sensory Comfort

Creating an environment that is soothing to the senses is probably the most important of the sanctuary building blocks for sensitive folks. The impact of sensory discomfort and overwhelm can be great, and it can happen all at once (like when walking into a loud, crowded room) or sometimes slowly over time (like sitting under fluorescent lights). Consider the following elements:

• Colors: Choose colors that choose you. Color Psychology suggests that blues and greens have a relaxing effect on humans, but this is highly personal. Maybe yellow hues feel more appropriate. You do you! Pay attention to color saturation and patterns as well, noticing whatever you're naturally drawn to.
  
  
• Lighting: I think most people would agree that overhead light is not the greatest. I much prefer natural light where possible, and some well-placed lamps. Experiment with different wattages and colors, too. I have a red bulb in my bedside lamp, as this hue is easier on the eyes at night and can actually improve sleep.
  
  
• Texture: Do you have a mountain of blankets but find you're always going for that one? Texture is so important for HSPs. Make sure your sanctuary space has an abundance of items that are soft, cozy, and not at all scratchy.
  
  
• Sound and acoustics: If there's an annoying echo in your space, try adding some extra material in the form of pillows, rugs, curtains, or wall hangings. How do you feel about a white noise machine or a small fountain? Pay attention to and eliminate, when possible, any small annoyances like buzzing electronics or light fixtures.
  
  
• Scents: You may wish to add some soothing or inspiring scents with essential oils, candles, or flowers. Some people can be easily overwhelmed by artificial fragrances, so choose with care. Or maybe you need an odor-escape due to being around your perfumed coworker all day. In that case, clear out all fragrances from your sanctuary and use fragrance-free cleaning products only.

Emotional Comfort

Highly Sensitive People feel deeply. And they have deep feelings about their deep feelings. Emotional comfort is about creating an environment that allows you to delve into your emotions, if you so wish, and to feel safe and comfortable while doing so. Consider the following elements:

• Personalization: A favorite stuffed animal from your childhood, a pile of books you're longing to read, a framed photo of your best friends, a special spot for your furry friend - all these things can add a personalized touch to your Sensitive Sanctuary.
  
  
• Organization & Energy: Cluttered spaces have been shown to hurt our mental health. Just a little bit of organization can go a long way. Even if the majority of your environment isn't spic and span, keeping your little sanctuary tidy can be powerful. Consider the energy in the space by assessing the arrangement of furniture and other objects, and how easily you can navigate in and around your sanctuary.
  
  
• Natural Elements: Nature is an emotional balm for Highly Sensitive folks. Adding items made of natural materials, water features, or plants can automatically increase the soothing factor of your space.
  
  

Physical Comfort

While similar to sensory comfort, in essence, physical comfort focuses on the more tangible aspects of comfort. This final component will help to ensure that you're maximizing the relief available to you in your Sensitive Sanctuary. Consider the following elements:

• Supportive Furniture: Where you choose to sit, lounge, or lie down is a big deal. Make sure that you're not only comfortable but that you're supporting your body in a way that isn't setting you up for future pain or discomfort. Little additions and adjustments, like a rolled-up towel behind your lower back, can make certain positions and spaces more accessible for your body.
  
  
• Temperature: HSPs usually have a narrow window of temperature tolerance. My Goldilocks temp is between 73 and 76. Outside of that, I'm uncomfortable. Use what's available to make your sanctuary's temperature work for you - blankets, small fans, space heaters, or ACs, etc.
  
  
• Humidity: Humidity can be one of those elements that creeps toward discomfort without our awareness - until we're suddenly sweating or having a bloody nose from the dry air. Consider using a humidifier or dehumidifier as needed. Certain plants can even help balance the humidity in your space.

The Goodies: Things I Love

I'm not affiliated with any of the following products or companies, nor do I get any sort of kickback for mentioning them here. These are just some items that I really dig, and I think you will too!

• Temperature-regulating mug, like Ember. Their slogan is "temperature matters," and boy, are they right! I didn't know how important this was until I received one as a gift last year. It's the ONLY mug I use now. (And that's saying something because I'm a mug snob and still refuse to get rid of the other 8 I have. 😂)
  
  
• Microwavable therapy wrap for my neck and shoulders. I'm the Princess and the Pea when it comes to my bed, and I'm still on the hunt for the perfect pillow. But until then, I use a microwavable neck and shoulder wrap first thing every morning to loosen any kinks from the night before. This is particularly delightful in the winter months.
  
  
• Essential oils. I like to use oils in my diffuser, and roll-on oils for a little pick-me-up. I particularly love Balance and Cheer blends by DoTerra. Oils are much better for me than perfumes or room sprays.
  
  
• Beeswax candles. I love candles, but I also have asthma, so I need to be very cautious about what I burn. I don't use anything with artificial fragrance first and foremost. Beeswax candles are my go-to because they can actually help purify the air when burned by releasing negative ions that bind to airborne pollutants.
  
  
• Sensory objects: I like to play with sensory objects and am particularly fond of Crazy Aaron's Thinking Putty. It doesn't leave a funky smell on my hands, and it's a delight to my tactile senses.
  
  
• Weighted objects: Many people love weighted blankets for stress relief and overall well-being. Personally, they're a little too constraining for me, but weighted lap pads are just right. It's almost like having a pet curled up on you. You may also consider the Cozy Caterpillar or similar for a different containing experience.

I hope this post helps you consider how you could create or improve your own Sensitive Sanctuary. You deserve to take care of yourself and tend to your needs, and this could be one great way of doing so!

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