Dear Sensitive Soul,

Welcome to 2005! Do you feel the energy of the new year inspiring you make the changes you’ve had in mind? If you’re anything like me, you’re focusing your attention on what’s truly important to you in the coming year. You’re ready to get going.

If you’re ready to start working with your sensitivity instead of against it, I’m currently offering the first phase of my powerful Embrace Your Essential Self program for a 30% discount for those who sign up by January 31. This is a once-only limited-time offer.

Why use the program?
As a sensitive soul, you may not trust yourself, your instincts, or your sensitivity because others don’t see and don’t validate what is obvious to you. You’ve probably learned to think there is something wrong with you for being sensitive. It means you may withdraw, feel flawed, or despair of ever making a powerful contribution to the world. Actually, being sensitive is a gift! When know who you REALLY are and trust your sensitivity, if someone questions your insight or experience, you’ll shrug them off, because you know, without a doubt, that you are right on. The Embrace Your Essential Self program is a powerful, life-transforming program that aligns you with a deep sense of inner rightness with yourself and your sensitivity, so you can truly step forward and shine.

To sign up, please call me at 510.528.1696 to schedule a free consultation and see if the program is right for you.

In the meantime, enjoy this month’s article and tips for sensitive souls, “Building Energy Reserves” and “Where’s Your Overstimulation Edge?” I’d also love to have your thoughts about a new title for the e-zine. The winner will receive a free coaching session with me. And last, the TeleGathering has a new time. For the next few months, I’ll be alternating its time slots to see how that works for participation.


On Transformation
Building Energy Reserves

A new subscriber and highly sensitive “newbie” recently asked if her sensitivity would require her to retreat to the mountains to avoid overstimulation. I told her the answer to her question depended on her individual circumstances and sensitivities. We discussed the possibility that she may need to temporarily “retreat” to recharge her extremely overloaded and sensitive nervous system.

Through my work, I’ve found that a sensitive soul’s state of well-being and inner peace depend, in part, on the balance they strike between being “in” and “out” in the world (along with other factors like self-esteem and self-reliance). As sensitive souls, when we learn to honor our sensitivity by listening to its wisdom rather than struggling against it, we are able to engage more fully with the experiences we do choose to participate in. Ultimately, we feel more satisfied.

I’ve also observed that the process is more than a question of striking an equal balance, but rather a proper one. In fact, it is about building and replenishing energy reserves. For many sensitive souls, one day’s activity – depending on its content – may require two days of prior preparation and one day of rest afterward. So taking on a “big event,” like speaking in public or attending a function with a large crowd, may actually require a significant investment in your energy bank.

How can you build your energy reserves?
For sensitive souls, self-care is an important way to build, maintain, and replenish energy. It is also a requirement for sensitive souls. Without great self-care, we whither like flowers left too long on the vine. What self-care looks like must be tailored to you specifically. But here are some initial thoughts:

  • Get plenty of sleep, down time, and alone time.
  • Eat healthy, whole, nourishing foods and drink plenty of water.
  • Engage your spiritual life, such as through meditation or time in nature.
  • Experience joyful and spiritual exercise like yoga, dancing, or walking in nature.
  • Practice extreme self-care.
  • Allow others to support you, such as getting regular massages or manicures.
  • Take regular Epsom salts baths.
  • Take time to engage your creative nature and play. What’s fun for you?
  • Choose and create supportive surroundings for your work, home, and play.
  • Be willing, ready, and able to say “no” to what doesn’t support you.
  • Be kind to yourself and your sensitive soul.

As sensitive souls, when we practice self-care, we can maintain and recharge our energy. Then, we can put our sensitivity to work on our own behalf and share the wisdom, beauty, and depth we have to offer the world.

*What does great self-care look like for you?* 

Ask Jenna
Is this an HSP thing?

Hi Jenna,

I wondered whether you could shed some light on something that I’ve experienced since childhood. Sometimes I wake up every hour or so throughout the night with very tense muscles and feeling “strung out.” I relax and calm myself, going back to sleep, only for it to happen again and again.

Is this a result of being overstimulated? Do you have any suggestions for avoiding or short-circuiting the process? I've been using a still point inducer regularly, but I’m fairly stressed and tired while caring for my elderly mother who has cancer. There are plenty of opportunities for overload!

I'd be grateful for any light you can shed.

– S.R.

Dear S.R.,

I've had VERY similar experiences:

  • When I am overstimulated from stressful (or exciting) experiences.
  • When I am traveling and trying to sleep in a new environment.
  • When I have had sugar, caffeine, or alcohol close to bedtime – or at all.
  • When I'm worrying about something.
  • When I’m too cold.
  • When I’m getting sick.

I do different things depending on the situation. But one thing that consistently helps me is listening to Centerpointe’s Holosync CDs, or Emmett Miller’s “Letting Go of Stress” guided relaxation CD. I always travel with my CD player now. And when I'm at home I always have it next to my bed, so if I wake up I can put it on easily and listen until I fall back asleep.

If I'm worrying, feeling overstimulated, or traveling, I usually find that this works well, particularly in combination with the other things I do for the specific circumstances (like asking for extra blankets while I’m traveling so their weight on my bed is "right"). I’m not always able to remedy the diet stuff with the CDs. But I always know I can choose again the next day.

It sounds like you have some pretty good reasons to be stressed out. If I were in your shoes I might also try:

  • Epsom salts baths with rose, lavender, or chamomile essential oils before bedtime (not too hot)
  • Flower Essences, especially Rescue Remedy, and those for caregivers
  • Walks in nature
  • Dancing
  • Gardening – when it’s warmer
  • Regular massages
  • Meditation & visualization – such as grounding and clearing techniques

I also wonder if you just need to “get out.” I had a “hit” that your soul is restless and wakes up at night when it has a chance! Maybe it’s time for a vacation from your situation, even if it’s a little one.


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January 2005

on transformation

ask jenna

upcoming events

web site resources

tips for
sensitive souls

call for assistance



Upcoming Events

Thursday, Jan. 20
11 a.m. PST

TeleGathering for Sensitive Souls
A free gathering with like-minded souls. Third Thursdays of the month. Sign up for details and announcements. This month's question: “How do you honor your sensitivity in your primary relationships?”

Thursday, Feb. 17
4 p.m. PST

TeleGathering for Sensitive Souls





Web Site Resources

Embrace Your Essential Self Program

Other Services

Five-Star Products for Sensitives

Resources & Articles

Calendar of Events

Centering for Sensitive Souls





Tips for
Sensitive Souls
Where’s Your Overstimulation Edge?

As a Highly Sensitive Soul, you are more prone to overstimulation than others, especially in our fast-paced world. A valuable skill in your sensitivity toolkit is to know and recognize as early as possible when you begin to become overwhelmed. That way, you can take responsibility for getting what you need to bring yourself back into balance quickly. It can be useful to notice the overwhelmed feeling before it’s full-blown!

~ Pay Attention ~
How do you first notice when you are getting overwhelmed? What’s your edge? How can you tell when it’s coming? Here are some clues you might look for:

  • Does your body tense up?
  • Does your breathing become shallow?
  • Does your mind start to race?
  • Do you find your attention difficult to focus?
  • Do you find yourself shutting down?
  • Do you start to feel a little tired, or even a little irritable or cranky?
  • Do you start to feel like you're vibrating too fast? Buzzing? Feeling jittery?
  • Does it feel like things are starting to move too fast?

And when you notice these things, stop! Take a moment to breathe, and reassess your situation. You have the power to change your experience at any time. I highly recommend that sensitive souls learn energy skills and self-calming techniques so you can address overstimulation right away.

~ Plan Ahead ~
One of the techniques that I recommend to clients to proactively address overstimulation is to use your intuitive and imaginative skills to explore your options for upcoming situations and to see what feels “right.” I liken it to trying on clothes and seeing what fits best. That way, you can even begin to feel out your “edge” in advance, and see what might help moderate potential stimulation for you.

For example, I’ve learned that when I’m attending events with a group, I can “try on” the different ways of arriving, whether on my own or with my partner, or by traveling with the group. I usually like to play out the whole scenario and suss out the feeling of the entire event. Then I can decide in advance what will work best for me. On the other hand, when my energy reserves are strong (see “On Transformation,”) it can sometimes be fun to just go with the experience and see what comes up!

**Where’s your overstimulation edge?**

A Call for Assistance

What would you LOVE to see written about in this e-zine? What are your burning questions and curiosities? Your feedback is welcome, and desired! Please email me your thoughts or ideas for future issues.

E-mail me: ->

© Jennifer Avery, 2004
email: Web Contact
tel: 510.528.1696     fax: 510.528.1697