If you know about the HSP personality trait, you might be familiar with the idea that being an HSP simply means you are more sensitive than most people to certain stimuli, both on a physical and emotional level. Just like any other personality trait, sensitivity ranges, and what one is sensitive to does as well. So whether you’ve long considered yourself a highly sensitive person (and have the bookshelf to prove it) or you just want to explore this part of yourself with a little self reflection, these journal prompts are here to support and inspire you. I wrote them up myself, and I hope you find them meaningful!
20 journal prompts for highly sensitive people
Note: Some of these journal prompts may bring up deep feelings, so please only do this if you feel like you’re in the right headspace, and skip prompts, take breaks or seek additional support while you reflect, if you need it!
- Describe your relationship to the space around you. What emotions come up when you look around? Think in terms of senses—what do you see, hear, smell etc—and what effect does it have on you right now?
- Bring to mind the first time you remember someone calling you “too sensitive”. How did this feel for you then (positive, negative, confusing…) and how does it make you feel now?
- Does the word sensitive feel like a positive or negative trait to you? Why do you think that is?
- Describe your happy place. Where do you feel not only comfortable and at ease, but inspired and refreshed?
- When was the last time you were overwhelmed in a positive way? Whether that means overcome with joy, laughter, bliss, or excitement… while being an HSP is challenging, it can also be a gift.
- What do you love most about yourself? Does your sensitivity play a role in this?
- A lot of times as HSPs we focus on our emotional sensitivity, because it can feel so strong. But let’s focus instead on our physical sensitivities. How have you noticed your sensitivity manifesting in your body and physical experience?
- Has anyone ever called you shy? What did that mean to you then, and would you use it to describe yourself now?
- Who else in your life would you describe as sensitive or highly sensitive? How do you relate to them, and in what ways do you differ?
- Sometimes as sensitives, we are told there are certain things about us that we should change. If you could change your level of sensitivity, would you? Spend 5-10 minutes writing about this trait. Then, look back on your writing and take some deep breaths. Try to find compassion for that person who feels there is something they need to change about themselves. Take another few minutes, or as long as you’d like, and write down all the reasons why you actually don’t need to change this about yourself—in fact, why it’s important & valuable that you are the way you are.
- As a step further, write down all the positive qualities you can think of about your sensitivity—how it makes you a better version of yourself. Refer to this post and this post if you have trouble getting started!
- What are your preferred interactions with your community and those around you?
- How does the weather or the seasons affect your sensitivity? Is there one season in which you come alive and feel wholly at home?
- Let’s talk about change as a sensitive being. When do you welcome it, and when are you most resistant?
- Take a moment to reflect on your relationship with activism. As a highly sensitive person, or empath, we can feel so passionate about the issues we believe in, yet it can feel overwhelming to take action. How can we contribute to the changes we want to see, without burning ourselves out? How can we be inspired by change, rather than depleted by it?
- Reflect on your career. How does your job suit you as an HSP, and in what ways does it hinder you? Do you wish your job was more aligned with your sensitive nature? Are there things you have to do that just don’t feel like “you”? Describe the perfect career for a sensitive like you, and how you may get there.
- Growing up, how did your parents “cope” with your sensitivity? Did they see it as a strength or weakness? Did they even see it at all?
- What is your idea of self-care? How can you care for yourself and honor your sensitivity on a daily basis?
- What gives you energy? What drains you?
- What can you learn from people who appear to be less sensitive than you? What about those who are also sensitive?
I hope you enjoyed these journal prompts for sensitivity. I’m working my way through them myself and it’s been a challenging, fulfilling, and joyful experience so far. If you’d like to chat more about HSP or have any topics you’d like me to cover in the future, please feel free to send us a DM or comment below!
