booklet: caring for yourself as a highly sensitive being
Welcome, dear one
I’m Mar Harrsen, a practitioner of the subtle healing arts and a fellow sensitive being. I’ve created this booklet to pass on the practices that I share privately with my clients — the same practices that have supported me for years and that I continue to use to bring harmony to my body and soul consciousness.
If you’re reading this booklet, chances are you’ve already come to understand the profound depth of your sensitivity. You feel things more intensely — emotions, physical sensations and even the world around you. You may sometimes feel out of place, misunderstood or overwhelmed by a constant influx of stimuli in your life. You are not alone in this tender way of moving through the world. Your sensitivity is a beautiful part of your nature.
Being a Highly Sensitive Person (HSP) means that you experience the world in a way that others might not fully understand. Your ability to deeply empathize with others, to notice the smallest details, and to connect with nature, art, and emotions in a rich and meaningful way is something many people aspire to. But it also means you’re more vulnerable to emotional exhaustion, sensory overload, and stress. Your nervous system is finely tuned, and while this gives you incredible insight and awareness, it can also leave you feeling drained or overwhelmed if not properly cared for.
This booklet is your invitation to nurture your sensitive self, to regulate your delicate nervous system and learn how to care for your body, mind, and spirit. Here, you’ll find practices to help you manage overwhelm, protect your energy, and embrace your sensitivity as a source of strength to lean into.
Whether you're new to identifying as a Highly Sensitive Person, or you’ve been on this journey for some time, the practices shared in this healing guide are designed to empower you to live in harmony with your sensitivity—without sacrificing your well-being. By learning to care for yourself in ways that honor your sensitivity, you’ll create a life that feels nurturing, balanced, and aligned with your soul.
Love, Mar
Your nervous system is a complex web of neural pathways that connect your brain, spinal cord and nerves with every cell in your body. A resilient nervous system supports you in feeling balanced and calm through times of stress and strain. It acts as a protective shield and informs all of your bodily functions. Shocking or traumatic events from the past or present sometimes push your nervous system outside of its ability to self-regulate. This feels like being in a state of flight, fight, freeze or fawn for an extended period of time. This is especially true for sensitive people who are more easily overwhelmed by sensory, emotional or social stimuli. It’s also true that when you are experiencing a growth period of expansion your nervous system may feel destabilized as increased vital force is streaming through your etheric body. Have a look below and see if you identify more with the Dysregulated or Regulated column in this moment. Just notice, no judgement.
A dysregulated nervous system:
I feel overstimulated by noises, lights or crowds, even if they seem small to others.
My emotions feel too intense, like they’re taking over and I can’t catch my breath.
I take on other people’s emotions so strongly that I lose a sense of self.
Small shift feels like a threat or a problem I need to fix.
I rush, freeze, or shut down because everything feels “too much.”
I reach sensory or emotional overload quickly and suddenly.
I abandon my own needs to avoid disappointing or upsetting others.
I get flooded by the intensity of social dynamics or subtle cues.
Even gentle criticism feels like a deep wound or confirmation of my worst fears.
My intuition feels drowned out by worry, confusion, or reactivity.
I push past my limits or shut down because I’m exhausted without realizing it.
I feel overwhelmed by pain, illness or chronic symptoms in my body
A REGULATED NERVOUS SYSTEM:
I can take in sounds, light, and movement without feeling overwhelmed.
I feel my emotions deeply but with clarity and softness.
I can sense others’ feelings without absorbing them as my own.
I notice subtle details and respond thoughtfully.
I move at a gentle, steady pace that feels natural to me.
I can stay engaged without crossing into overstimulation.
I’m aware of others’ needs but stay connected to my own.
I feel present and connected in conversations.
I can receive feedback without it threatening my sense of self.
I trust my intuition as a quiet, guiding voice.
I know when to rest and honor my need for downtime.
I’m experiencing a sense of physical well-being and ease in my body.
