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How to Survive and Thrive as a Highly Sensitive Person

Debbie Roppo

In ancient times, communities often turned to the wise women of the village—those who could sense subtle shifts in emotions, energies, and dynamics. These women were

healers, advisors, and nurturers, revered for their heightened awareness and deep

empathy. They played a crucial role in guiding their communities, using their sensitivity

as a tool for connection and insight.


Today, those of us who identify as Highly Sensitive Persons (HSPs) carry the same

legacy. Our heightened ability to perceive and process the world around us is a

profound gift, but it can also feel overwhelming. Learning to honor this sensitivity and

channel it effectively is essential to thriving in a modern world that often feels noisy and demanding.


Recognizing Sensitivity as a Strength


For years, I didn’t see my sensitivity as a gift. Instead, I saw it as something that made

life harder. Walking into a room, I would immediately sense the energy—whether it was

tension, joy, or unease—and feel consumed by it. I could feel someone’s discomfort

before they were even aware of it themselves, which made me feel responsible for

fixing their problems.


It wasn’t until I learned about Highly Sensitive Persons that everything clicked. HSPs

make up about 15–20% of the population and have a more responsive nervous system,

which allows us to process sensory and emotional information more deeply. This

awareness helped me understand that my sensitivity wasn’t a burden—it was a tool.

Once I reframed my perspective, I began to embrace it as a strength.


Honoring the Wise Woman Within


The realization that sensitivity is part of a historical legacy gave me a deeper sense of

purpose. In many ways, being an HSP is about embodying the role of the wise

woman—someone who offers insight, fosters connection, and holds space for others.

But with this gift comes responsibility. I had to learn to balance my sensitivity with

boundaries and self-care.


I stopped trying to save others from their struggles and started seeing my role

differently. As a Board-Certified Health and Wellness Coach, I work with women to

empower them to navigate their challenges. This skill—being an HSP—is one of my

superpowers. My job isn’t to fix people’s problems but to offer solutions, tools, and

guidance while respecting each person’s journey. Each woman I work with has the

choice to take the steps she feels ready for, and I feel honored to walk alongside her in

this process.


Setting Boundaries to Protect Your Energy


One of the most important lessons I’ve learned is the power of boundaries. As HSPs,

we absorb the emotions of those around us, often at the expense of our own well-being.

For years, I carried the weight of others’ pain, feeling responsible for their happiness.


When I first began setting boundaries, I used a visualization technique to create a sense

of safety. I imagined a bubble around me, filled with love, joy, and peace. This practice

allowed me to stay connected to others while protecting my emotional space. Over time,

this process became second nature—it’s now a natural, unconscious part of how I

navigate the world. The bubble is always there, and it has been a game-changer,

helping me thrive while maintaining my own energy.


Shifting from Fixing to Supporting


There was a time when I felt compelled to fix everyone’s problems. Watching someone

struggle felt unbearable, and I would do everything in my power to alleviate their pain.

But life has taught me that growth often comes from facing challenges head-on.


When I was diagnosed with Rheumatoid Arthritis, it was one of the most challenging

experiences of my life. At the time, it felt like my body had failed me. But that diagnosis

led me to explore holistic health and eventually guided me to my career as a health

coach. Similarly, seeing my sisters struggle with emotional eating was painful, but it

inspired me to study Emotional Eating Psychology. These experiences taught me that

pain often carries lessons we need to learn.


Now, I approach my work with the understanding that my role is to offer tools and

solutions, not to take ownership of someone else’s journey. Each person’s growth

comes from within, and my job is to empower them to access their own strength.


Understanding the Role of Internal Family Systems


One of the most powerful tools I’ve discovered as an HSP is Internal Family Systems

(IFS) therapy. This approach helped me understand that some of the emotions I thought

were empathy were actually reactions from parts of myself. For example, when

someone was upset, I felt responsible for their feelings—a belief rooted in a younger

part of me that craved validation.


Through IFS, I learned to address these parts with compassion and recognize that I’m

only responsible for my behavior, not anyone else’s emotions. This understanding has

been incredibly freeing, allowing me to show up authentically without taking on

unnecessary burdens.


Self-Care as a Sacred Practice


Self-care isn’t just important for HSPs—it’s essential. For me, this looks like spending

time in nature, journaling, and practicing mindfulness. These activities help me recharge and stay grounded, allowing me to show up fully for myself and others.


Science backs this up. Studies have shown that time in nature can reduce cortisol levels

and improve mental clarity, while mindfulness practices enhance emotional regulation.

For HSPs, these practices are particularly effective in managing overwhelm and

restoring balance.


Thriving as a Highly Sensitive Person


Being an HSP isn’t always easy, but it’s incredibly rewarding. Our sensitivity allows us to connect deeply, empathize genuinely, and navigate life with intention. By setting

boundaries, practicing self-care, and embracing our role as modern-day wise women,

we can transform our sensitivity into a source of strength and empowerment.


If you’re an HSP, remember that your sensitivity is a gift. Embrace it, nurture it, and use

it to create a life that feels authentic and fulfilling. The world needs your unique

perspective and insight—don’t be afraid to share it.


What step will you take today to honor your sensitivity and thrive as the wise

woman you were meant to be?


Debbie Roppo | Health Coach
Debbie Roppo | Health Coach

Meet the expert:

Debbie Roppo is a Board-Certified Health and Wellness Coach who founded Debbie Roppo Health Coach in 2018 after overcoming her Rheumatoid Arthritis diagnosis in 2013. She helps women create their healthiest versions of themselves, empowering them to thrive in all aspects of life, both personally and professionally. Drawing from her own experience as a Highly Sensitive Person (HSP), Debbie provides tools and guidance to help others embrace their sensitivity as a gift.


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