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6 Decisions a Highly Sensitive Person MUST make (Part 3/3)

6 Decisions a Highly Sensitive Person MUST make (Part 3/3)

The greatest work of the Highly Sensitive Person (HSP) will be to fall back in love with his sensitivity. Or, to start the love in the first place if that is indeed the case.

This is assuming you are one of the many HSPs who are quite pissed off at the world for truly misunderstanding what it means to be sensitive. No, we’re not cry babies when people raise their voice at us. What we are is sensitive to the subtleties of this world. The things that 85% of the people miss, we don’t. It makes us more reflective and certainly more inward focused.

Another truth could be that we ourselves haven’t fully understood our own trait, so a part of us questions if we are to blame. Bottomline: We are highly aware, which can make us more creative. But we are also quick to getting highly stimulated, a frequently occurring state that often blocks out that creativity.

In parts 1 and 2, we explored the inward world of HSP. This article will elaborate on those ideas. Can we chart a plan that leads us to be at peace with ourselves? How should we get comfortable with who we are and eventually lead a life more in alignment with that?

We can. It starts with 6 Decisions.

1. Call it over stimulation, not fear

Are you always afraid and anxious? No. You’re sensitive and over-stimulated. It feels the same, but it’s not the same. And this is an essential reframe. If you label over-stimulation as fear, it will surely become fear. You know why? Because the mind is foolish. It can always conjure up something to be afraid of. And, once a state is labeled as fear, we rush into flight or fight and start scrambling for survival.

This takes us very far from what’s really true. We’re not fighting threats or dangers. All that’s happening is that we’re a little over-stimulated and in need of downtime to bring ourselves back to comfort. The best way to start is by actually removing the word “fear” from the picture. Don’t get me wrong. Fear is not a bad emotion, and in fact is a necessary one to keep our survival safe and intact. But over-stimulation is an overload on the nervous system asking us to slow down for a little bit. There’s nothing to be afraid of here.

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2. Don’t try to “overcome” over stimulation. You’ll just add more to it

If you try to overcome your trait, how do you think that’s going to go? You’re asking yourself to stop being you. Not only is that not going to happen, but it’s also giving you a very distasteful message about yourself.

Telling yourself not to get over-stimulated is a losing battle. It’s like asking yourself to not see a red car when you see a red car. It’ll never work, and you’ll just add more to your over-aroused state. Your trait, your high awareness, your sensitivity to nuance, your depth of processing are all innate. There are ways to get your life on board with your plans, but that cannot happen if you insist your inherent and intrinsic makeup has to change.

3. Let go of your need to be like the non-HSP.

It may seem unfair that we come with a trait that makes us so sensitive to the environment, when maybe instead we want to be happily ignorant of it. Like Sandy, the non-HSP, who escaped from noticing everything at the party except the missing piece of cake!

We have to try to remember that we also gain advantages because of the trait. If you’ll allow yourself, appreciate that HSPs actually have a big advantage with their inherent, intrinsically-handed-down, don’t-have-to-work-for-it, higher awareness of subtleties.

The higher awareness provides HSPs with greater opportunities to be more creative, perceptive, empathic and thoughtful. When you notice things that most others miss, that’s an opportunity to do something novel. It is no surprise then that many of the world’s most creative artists are highly sensitive people.

“HSPs are all creative by definition because we process things so thoroughly and notice so many subtleties and emotional meanings that we can easily put two unusual things together.” – Dr Elaine Aron, who discovered the HSP trait.”

Yes, it’s true. We feel things more intensely than others including difficult emotions like anger, fear, and pain. But, like Dr Andrea Wachter says “…you get to feel the sweet things in life very deeply too. While you may have to use more tools to weather the storms of life, when the storms subside and there are calm moments, you get to feel those more fully.”

4. Find ways to bring yourself back to your optimal range of stimulation

This is really what we are asking for.

Take a short walk. Leave the room. Mentally check out. Watch TV. Read a good book. Sleep. Meditate.

You need some mental space and it is critical you get it. How? This is a very individual matter, and the good news is that as an HSP, you will know best what activity helps achieve this.

For me, it’s going silent and politely asking people around me to excuse me. It is not always meditation although sometimes it is. Often, someone comes along who doesn’t understand. Sometimes, I offer him an invitation to read about HSPs, and other times if he doesn’t get it, I also offer him an invitation to go to hell (I don’t say it like that, but I sure as hell mean it like that).

The point I’m trying to make is that we should stop apologizing for our need to check out for a while. Look at it as nonnegotiable for yourself. We are taking in 80% more than others do. Your friends and family should understand exactly why you need private time to reboot.

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5. Introversion helps.

70% of HSPs are introverts. They get their energy from being inwardly oriented. The sooner you graciously accept that you prefer looking inward to recharge, the happier you’ll be.

But too many HSPs have kept their introversion a deep, dark, hidden secret. Society has given them the message that their desire to take time off for downtime and go off into their own private space makes them weird. And in the end, they’ve bought into it.

The majority suspects that we need to do this because we are “afraid of” or “shy of” people, and they show little hesitation in making this known to us. “Why are you so anti-social? Why would you want to leave the party already?”

If you don’t understand your trait holistically, you will forever be left feeling like there’s some flaw in you. It’s the reason why some HSPs are in ill-suited relationships, marriages, friendships, and professions primarily because they try to portray themselves as the opposite of who they are. As Extroverts.

Ironic and tragic at the same time, this has made HSPs more miserable than peaceful. And why wouldn’t it? You haven’t been able to wrap your head around why exactly you have been labeled as “flawed”, “shy”, “timid” when deep down inside you truly feel you are not.

There comes a time when you’ve had enough pretending. If you’re an introvert, accept it, own it. Choose your own ways of navigating your path. In the process, you will find your peace. If society gets in the way, train yourself how to say “Screw it. I’m doing it anyway. From now on, I’m being me.”

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Decision 6. Forgive your past by reframing it.

If while growing up your sensitivity was received by people, particularly by close family and friends, as a problem that needed fixing, then you are rightfully angry. We’re angry at them for asking us to change who we intrinsically are, and we’re also angry at us for believing their flawed verdicts about our value. And now, after we’ve understood our trait, we are angry at how much of our life got wasted in this whole, painful ordeal.

This anger can be toxic and can keep our healing from starting. This is where forgiveness can help us. Forgive the people who did not understand sensitivity as a trait. Isn’t it true that if we HSPs are just now understanding it, how could anyone else have known any better? Forgiveness doesn’t mean I like what happened, forgiveness means I no longer take it so personally. When we do this, the act of forgiveness is more in our favor than anyone else’s, because it empowers us to finally move on with our life. That has otherwise been put on hold.

“Don’t be so sensitive” can now be answered as “I will be. Thank you very much.”

***

Off we go into a life of our choosing without a flinch of disrespect for our sensitivity. Finally.

More by this author

Namita Gujral

Anxiety Coach

HSP, Highly Sensitive Person 6 Decisions a Highly Sensitive Person MUST make (Part 3/3) The Biggest Fight of the Highly Sensitive Person (Part 2/3) How to Thrive, Not Hurt, as a Highly Sensitive Person (Part 1/3) 5 Reasons to Quit Intellectualizing Your Emotions How to Overcome Anxious Thoughts With Milk, a Hat, and a Post Office

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Last Updated on September 18, 2020

How to Improve Memory: 7 Natural (and Highly Effective) Ways

How to Improve Memory: 7 Natural (and Highly Effective) Ways

Memory plays an integral role in our lives, both in the short and long term. If you’re wondering how to improve memory, I’m here to tell you that there are natural and effective ways to do so.

Despite what you might think, improving your ability to recall information is certainly possible. You just need to know the right ways to do it.

Let’s dive straight into the first of seven easy ways to improve memory efficiently and reduce the risk of memory loss.

1. Meditate

We live in a world of non-stop, 24/7 information. It’s like a waterfall that’s endlessly pouring news, data, facts, and figures into our conscious minds.

Unfortunately, our brains are not designed to absorb this tremendous amount of information. It’s no wonder, then, that most people struggle to remember information and recall things.

Even if you believe you have a good memory and are comfortable with multi-tasking, you’ll also be aware that there’s only so much information your brain can process at one time. Research suggests that the more information and distractions you receive, the harder it is for you to transfer information to your long-term memory[1].

Fortunately, meditation can help.

Even if you just meditate for 10 minutes per day, you’ll boost your ability to focus, which, in turn, will make it easier for you to remember important facts.

While any amount of meditation will do something to help your memory, one study pointed out that “8 but not 4 weeks of brief, daily meditation decreased negative mood state and enhanced attention, working memory, and recognition memory as well as decreased state anxiety scores”[2].

Therefore, if you’re looking for the most benefits, try sticking with a meditation practice for at least 8 weeks.

However, meditation doesn’t just have to be closing your eyes and sitting in a lotus position. Some people prefer to simply take a short walk in nature. This clears and calms their mind, and still provides the all-important boost to their focus.

2. Get Plenty of Sleep

If you’re sleep deprived or have not been sleeping well, then it’s likely that you’re not able to remember well either. This is because sleep and memory are intimately connected.

If you have a busy life and regularly find yourself not getting enough sleep, then this will negatively impact your cognitive abilities, including your memory.

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If you want to learn how to improve memory, how much sleep should you be getting?

Well, according to the National Sleep Foundation[3], you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within just a few days, you’ll see a tangible improvement to your ability to remember and recall things[4].

If you want to improve memory, get plenty of sleep.

    Maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!), but if you care about improving your long and short term memory, then it’s critical that you try to get at least the recommended amount of sleep every night.

    Try these three things to naturally improve your sleep cycle:

    • Have a fixed bedtime (preferably before 10pm)
    • Don’t eat too late
    • Make sure your bedroom is as dark as possible

    Sleeping is a precious activity. It regenerates your body, clears your mind, and helps with the storing and retrieval of information.

    However, don’t sleep just yet, as I want to tell you about another great way to increase memory.

    3. Challenge Your Brain

    When was the last time you challenged your brain?

    I don’t mean challenged in the sense of overeating or under-sleeping. I’m referring to stretching your mental capabilities through things like crossword puzzles, Sudoku, and memory games.

    To expand your memory bank, and to make your recall razor-sharp, you need to continually challenge your brain.

    Feedback from Lifehack readers such as yourself has suggested that brain training apps are a super-effective way of doing this. Used regularly, these apps can enhance your focus, attention span, problem-solving ability, and memory.

    There are hundreds of these apps available (most of them for free), but I recommend starting out with one of the big three:

    • Peak (Android/iOS, free, 10 million+ downloads)
    • Lumosity (Android/iOS, free, 10 million+ downloads)
    • Elevate (Android/iOS, free, 5 million+ downloads)

    If you normally spend a chunk of your week playing computer games, then instead of shooting and killing your enemies, why not let some of them live while you put your attention into boosting your brain power!

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    Challenging your brain will strengthen your neural pathways and enhance your mental abilities. But don’t just take my word for it; try one of the apps above and see the positive benefits for yourself.

    4. Take More Breaks

    When I think back to my days as a budding entrepreneur, I distinctly remember working all the hours under the sun—and many under the moon, too!

    At that time, I believed that breaks were for the weak, and to become wealthy and successful, I needed to shed blood, sweat, and tears.

    However, if you want to know how to improve memory, taking regular breaks is the best way to keep yourself productive, creative, and alive to opportunities. It’s also the best way to learn new information.

    Typically, when studying lots of new information, most people will spend hours reading it in an attempt to learn and remember the content as quickly as possible. Unfortunately, they’ve overlooked something.

    One 2011 study from the University of Illinois concluded that “the brain is built to detect and respond to change…and prolonged attention to a single task actually hinders performance”[5].

    This is based on something called the “vigilance decrement.” This can be applied to many things. For example, we often don’t notice the feeling of clothing touch our bodies because our brain becomes accustomed to the sensation. However, if you change clothes, you’ll likely notice the difference in texture and temperature for a few minutes.

    When you take a break from memorizing information, it refocuses your attention and energy, leading to increased focus overall.

    It’s similar to physical exercise. You wouldn’t attempt to train vigorously for four hours in a row. Instead, you’d take regular breaks to give your lungs, heart, and muscles adequate time to recover. Failing to do this will result in muscle cramps and overexertion.

    Basically, make sure you take regular breaks when learning new information. I recommend at least a 10-minute break every hour. (You may also want to take a look at the Pomodoro Method.)

    5. Learn a New Skill

    I love this quote, as it’s 100% true but frequently overlooked:

    “Learning never exhausts the mind.” -Leonardo da Vinci

    From my experience of helping to develop the careers of dozens of Lifehack employees, I can definitively say that participating in meaningful and purposeful activities stimulates the mind. It also reduces stress and enhances health and well-being.

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    Let me give you an example of this:

    Imagine you work for a global financial institution in one of their call centers. You take over 100 calls a day, many of them complaints. When you started the job a few months back, you were excited to be in full-time employment and working for a household name.

    Unfortunately, your initial enthusiasm quickly turned into frustration.

    The endless complaint calls began to take their toll on you. And the supervisors irritated you too, as they were far too interested in micro-managing you rather than letting you work in your own way.

    Now, in the story above, the ending could be that you put up with a job you didn’t like and led a dull and frustrated working life for years and years. However, an alternative ending is this: you channeled your dissatisfaction into learning a new skill (computer coding).

    It took you a year or two to get up to speed, but it allowed you to successfully upgrade your career, and the ongoing learning made the call center job much more bearable.

    Clearly, learning new skills gives you impetus, focus, and something to aim for. Your brain loves to learn, and you should tap into this by always seeking out new information. When learning becomes a habit, you’ll find your ability to remember and recall things effortlessly becomes a habit, too.

    If you want to know how to learn something new every day, check out this article.

    6. Start Working out

    If you’re not already working out regularly, then here’s another reason to do so:

    Exercising for 20-30 minutes three times a week will improve your long-term memory[6].

    Regular physical activities increase blood flow in your body and supplies the brain with extra oxygen and nutrients. A well-nourished brain is a well-functioning brain!

    Even if you don’t have much time, research has shown that a daily burst of 60 seconds of high-intensity exercise offered many of the benefits of the longer exercise routines[7].

    Interested in getting started?

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    Here are five different ways that will help you work out:

    • Join a gym
    • Join a sports team
    • Buy a bike
    • Take up hiking
    • Dance to your favorite music

    7. Eat Healthier Foods

    I’m sure you’ve heard the expression: “You are what you eat.”

    This applies to your brain, too.

    The food that you eat helps determine your brain’s capacity to store and recall information. A poor diet (think junk food + soda!) harms not just your physical health, but your mental health, as well.

    Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery, and dark chocolate. But any fruits, vegetables, or foods high in antioxidants will have a positive effect on your brain and memory. Here’re some ideas: 15 Brain Foods That Will Super Boost Your Brain Power

    Conversely, highly-processed foods and those loaded with sugar will have a negative impact on your memory. This is due to them providing insufficient nutrients for your brain, leading you to easily suffer from mental fatigue.

    If you want to improve your mental health, eat and drink an abundance of these for brain health:

    • Turmeric – Helps new brain cells grown
    • Broccoli – Protects the brain against damage
    • Nuts – Improves memory
    • Green tea – Enhances brain performance, memory and focus[8]
    • Fish oilFish oil supplements can increase your brain power

    Here’re more brain food options that improve memory!

    Also, remember that your brain is about 75% water, so dehydration can have a huge effect on the way your brain functions. Stay hydrated if you really want to improve memory!

    Final Thoughts

    I sincerely hope these seven memory boosting ways that I’ve covered in this article will be helpful for you.

    You don’t need to implement them all, but you can try out the ones that appeal to you.

    But, if you’re serious about dramatically improving your memory and avoiding cognitive decline, then make a start right now on adopting one or more of the ways I’ve suggested.

    More on How to Improve Memory

    Featured photo credit: Eric Ward via unsplash.com

    Reference

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