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Unapologetically Sensitive

We explore how sensitivity weaves itself into our lives; the richness that it adds, and the strengths we have BECAUSE of our sensitivity--and some of the challenges it poses as well. You may learn to live a bolder, brighter life.

Jan 12, 2021


10 Strategies for Managing When You’re Feeling Down


Solo episode


Many of us are struggling with mood and high levels of ongoing stress.  I give 10 tangible strategies for coping when we’re struggling.  I also share about the challenges I experienced over the holidays and wondering if maybe I have SAD (Seasonal Affective Disorder). As a Highly Sensitive Person (HSP), our high levels of emotional responsiveness and empathy can make it challenging to know if we’re depressed, having a trauma response, or just having big feels.


  1. Talk to at least 1 other person about how you’re doing
    1. Decide where your wiggle room is, and when you should be concerned
    2. Showering, brushing teeth, flossing teeth, taking medication/supplements, getting dressed, not going out, shaving, 
  2. Basic self-care if possible
    1. Keeping busy
    2. Withdrawing
    3. Withholding
  3. Observing your patterns
    1. Reading, watching a movie, a special meal, an activity, bath, baking, 
  4. What would bring you pleasure (guilt-free)
    1. Something about keeping a little momentum
      1. Responding to e-mail, texts, phone calls, appointments
    2. Sometimes we get gifts and blessings when we stay open 
  5. Do one small thing
  6. Kindness and self-compassion as you can manage
  7. Try to get outside for at least 10 minutes (if possible)
  8. Start tracking mood and noticing trends—this can be very reassuring
    1. Feelings are energy and it gets trapped
  9. Talk about your resistance, anger, frustration, sadness, disappointment
  10. Acknowledge 3 things you did each day


Patricia is a Licensed Clinical Social Worker, and Coach.  She knows what it’s like to feel like an outcast, misfit, and truthteller.  Learning about the trait of being a Highly Sensitive Person (HSP), helped Patricia rewrite her history with a deeper understanding, appreciation, and a sense of self-compassion.  She created the podcast Unapologetically Sensitive to help other HSPs know that they aren’t alone, and that being an HSP has amazing gifts, and some challenges.  Patricia works online globally working individually with people, and she teaches Online Courses for HSPs that focus on understanding what it means to be an HSP, self-care, self-compassion, boundaries, perfectionism, mindfulness, communication, and creating a lifestyle that honors us 


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Music-- Gravel Dance by Andy Robinson