As a highly sensitive person (HSP), I know firsthand how overwhelming the world can be. Work, people, and even my own head can feel like too much sometimes – okay, a lot of the time. That’s why it’s been so important for me to recognize when I need a break and actually take the time to recharge.

One way I’ve done this is by building my own HSP sanctuary – a tranquil space where I can find refuge and safety. It’s made a dramatic difference in my ability to avoid overstimulation, emotional flooding, and overwhelm. And if you’re a fellow HSP, I believe it can help you too.

A sanctuary is a place of refuge and safety – a space that feels peaceful and reassuring. What could be more perfect when the world is just too much, right? It’s a place to breathe, relax, and recharge. While a sanctuary can be helpful for any person who is overwhelmed, HSPs can especially benefit from having our own safe haven.

That’s because we HSPs tend to feel things more deeply and intensely than others. It can take us longer to recover from being in a large crowd, getting criticized at work, or going through a stressful life event. Basically, many aspects of life that are just minor things to others can feel like a lot when you’re a highly sensitive person.

HSPs also have a tendency to feel like we have to power through, or we’ll be considered weak. But the truth is, if we don’t take care of ourselves, we’ll be constantly stressed, overwhelmed, and can even get physically sick. There have been so many times in my life where I’ve had a cold for weeks or even months, simply because I wasn’t giving myself the space to slow down and be away from the intensity of life for a while.

We must remember that being a highly sensitive person is real and valid. That also means our need for repose is very real too. We might need more breaks than the average person, and that’s completely okay and normal for us. Building your own sanctuary can make self-care easier and more accessible during those times when life is just too intense.

Creating Your Everyday Sanctuary

You might picture an HSP sanctuary as some picture-perfect getaway off the beaten path, perhaps complete with a quiet beach or some other beautiful nature scene. However, the truth is, most of us don’t have access to a private destination like this – not every day, at least. And the reality is, having a sanctuary that’s accessible in your normal, everyday life is even more valuable.

So, guess what? Nothing fancy is required to create an HSP sanctuary of your very own. Here are my recommendations for getting started:

I’ll be honest – for me, this is often just my living room couch. I’m fortunate to have a pretty quiet household, so I do a lot of reading, writing, and creative projects in my living room. However, I know this isn’t realistic for everyone, especially if there are other people around.

Maybe you need an actual room, a corner of the house, your bedroom, an attic space, under the stairs, or even an outdoor location that is more solitary. Wherever it is, make sure you can be as comfortable as possible.

Start with Physical Comfort

Have a cozy chair, cushion, hammock, or couch where you can physically relax. These can be good options if you live in a smaller, shared space and don’t have an actual room to use. If you live with other people, no matter the size of the space, you might want to communicate with them about your HSP sanctuary. Let them know that you need a designated space where you can go for your “me time.” Stress that this is important for your physical and mental health – they might even be able to help you decide on the best spot for your sanctuary.

You also don’t need to use the same place every time for your HSP sanctuary, although that might make it easier. If your life changes day-to-day, think of a few locations you can set up to be free from too much noise or distraction when you need time to yourself.

Build Your Toolkit

It’s not always easy for HSPs to know how to help ourselves when we’re feeling all the feelings. We need self-care resources we can turn to – things we know from prior experience make us feel better. Ask yourself, “What makes me feel soothed? Calmed? Relaxed? Or just a little more safe?” You can build your sanctuary around those things or actions and have them on hand, like a toolkit.

Items you might have in your sanctuary could include:
– Soft blankets or pillows
– Calming essential oils and a diffuser
– A journal and pens
– Your favorite books or magazines
– Coloring books and art supplies
– Soothing music or nature sounds
– Herbal tea or a warm mug of comfort

Basically, include things that give you the most joy in life and help you feel calm. As an HSP myself, I highly recommend making your sanctuary a place where you take a break from social media and cell phone usage. When I’m overwhelmed, I delete all social media apps from my phone. I also turn my attention to something other than my phone, like any of the items above.

Social media often leads to comparing our lives with everyone else’s. It can also be a hotbed for political discussions or other high-escalation topics – a recipe for news overload. It’s especially bad if we’re already feeling vulnerable. Try turning it all off for a while. However, if there are certain websites, apps, or online groups that help you recharge, feel free to make those a part of your sanctuary.

Designing Your Sanctuary

When it comes to designing your HSP sanctuary, the key is to set up your space in a way that truly resonates with you. The right colors, decorations, and even where you sit in your space can have a positive impact on your mind and mood.

The Power of Color

Choose colors for furniture, walls, curtains, or anything else in your space that means something to you. Or, pick cool, calming colors like lavender, light or deep blues, light grays, soft greens, or whites. You can balance these with warm, cozy colors like reds, red-oranges, yellows, and yellow-greens.

If you don’t have much control over changing colors, get a soft throw blanket, a cushion, or a chair in calming colors. Just be careful using a lot of primary colors (reds, yellows, and blues) – too many of these may increase feelings of passion, anxiety, or sadness, respectively. Balance them with calming colors or textures if they feel overwhelming.

Decorate with Intention

When it comes to decorations, choose items that help you relax and feel happy. This could be pictures of your loved ones, art you love, your favorite flowers, or even paintings you’ve created yourself. Whatever brings you joy and a sense of peace is welcome in your HSP sanctuary.

This goes along with the concept of hygge, which can also be great for HSPs. Hygge is all about creating a cozy, comfortable, and inviting atmosphere – something that can be incredibly soothing for sensitive souls.

Furniture and Layout

Make sure any furniture in your sanctuary fits what you like to do there as well. For example, if you like to draw, you might need a sturdier chair and a table or other flat surface. But if you want to lay down and read, a beanbag chair or cushion might be better for you.

Also, think about the layout and positioning of your furniture. Place your bed in a position that allows you to see the entrance while lying down, promoting a sense of security and relaxation. Avoid positioning the bed directly in line with the door, as this can cause the energy to feel like it’s rushing directly towards you.

Consider incorporating a comfortable sitting area for reading or meditation, creating a designated space for reflection and quiet contemplation. This helps create a flow and balance within your sanctuary.

Extend Your Sanctuary Beyond the Physical

Lastly, you don’t always need a set location to create a sanctuary for your highly sensitive soul. The point is to give yourself permission to take breaks, which allow you to thrive most in life – wherever you are. This permission can take time to develop, so start with these steps.

Most of all, creating an HSP sanctuary is about cultivating more peace, love, and understanding towards yourself. It’s about knowing what makes you feel well and having some resources available for your highly sensitive self. So, what are you waiting for? Start building your own armchair sanctuary today!

Sofa Spectacular offers a wide range of comfortable and stylish furniture pieces that could be the perfect foundation for your personalized HSP retreat. Explore our collection and find the ideal couch, chair, or other furnishings to create your own calming oasis.