Dealing with HSP

Studying can sometimes feel overwhelming, especially if you’re sensitive to stimuli. These tips can help you manage overstimulation and create more space for rest, balance, and recovery.

What can you do by yourself?

The tips below are a selection. Take a look at which characteristics you recognize in yourself and which tips work best for you.

1. Create a calm study space

Find a quiet place where you can relax and focus. Think of a library, a silent area on campus, or use noise-cancelling headphones.

2. Plan your time with room for recovery

Bring structure to your week. Plan not only your classes and part-time job, but also moments to recharge. Anticipate energy-draining days or social commitments.

3. Take regular breaks

Try the Pomodoro technique (25 minutes of work, 5 minutes of rest). After an intense task, take a longer break to clear your head.

4. Make time for self-care

Create a list of things that help you unwind. Schedule time to relax—go for a walk, listen to music, enjoy your hobbies, or simply do nothing for a while.

5. Communicate your needs

Let others know what works for you. Share what you need in a collaboration or class, and also ask about others’ preferences.

6. Find ways to cope with stress

Explore relaxation techniques such as breathing exercises, mindfulness, or yoga. Meditation apps can also help you manage stress.

7. Be kind to yourself

Set realistic goals. Try to see yourself through the eyes of a good friend. Take a moment to think before saying “yes” to something.

8. Ask for help when you need it

Asking for help is a sign of strength. Reach out to your student coach, academic advisor, study choice counselor, or student psychologist. Don’t wait until you’re completely stuck.

9. Use helpful tools

Apps like Trello, Notion, or Google Calendar can help you stay organized. You can also use relaxation tools such as Headspace or Calm.

10. Learn to recognize your limits

Pay attention to your body’s signals—headaches, fatigue, or tension in your stomach. These are warning signs that you might be pushing yourself too far.