High sensitivity and parenthood: How to strengthen yourself as a sensitive mother or father in this new phase of life
Having a child is one of life’s most transformative experiences. However, for highly sensitive people, the journey to parenthood can be particularly challenging. High sensitivity (HS) is a predisposition associated with intense perception of internal and external stimuli. This affects approximately 15-20% of the population and often manifests in deep empathy, heightened sensitivity, and a complex processing style.
As a mother of two and an experienced polarity therapist with additional qualifications in trauma therapy (Somatic Experience) and an expert in highly sensitive individuals, I would like to show you how you, as highly sensitive parents, can cope with the ups and downs of this new phase of life. I share proven strategies, therapeutic approaches, relaxation exercises, and practical tips for everyday life with a baby.
High sensitivity: A strength that needs support
Highly sensitive people have a sensitive nervous system that processes sensory impressions and emotional stimuli more intensely. While this trait brings many benefits, such as deep compassion and creativity, it can also lead to overwhelm during stressful life phases, such as the birth of a child.
The challenge of parenting for highly sensitive people
For highly sensitive parents, everyday demands can be overwhelming:
- Overwhelming responsibility : Highly sensitive people tend to be very conscientious, which can lead to self-doubt and guilt in parenting.
- Overstimulation : Crying babies, lack of sleep, and a multitude of tasks can quickly lead to sensory overload.
- Emotional resonance : Highly sensitive people often feel their children’s emotions intensely, which on the one hand promotes a close bond, but on the other hand can also be stressful.
Polarity Therapy and Somatic Experience: Harmonizing Body and Mind
Polarity therapy combines mindful bodywork with energetic techniques to release blockages and harmonize the nervous system. In trauma therapy with Somatic Experience (SE), the body is used as a resource to release tension and promote self-regulation. Both methods have proven extremely effective for highly sensitive parents and their babies.
Practical applications of polarity therapy
- Touch and reflex points : Through gentle touch and guidance on reflex points, tension in mother and baby can be released. This is especially helpful for issues such as sleep disturbances or digestive problems.
- Bodywork for the mother : Exercises for relaxation and strengthening, such as pelvic floor work, not only strengthen the body but also increase confidence in one’s own ability to cope with everyday life.
Resolving trauma with SE
Birth experiences can be traumatic for both mother and baby. SE allows for such experiences to be processed gently. Instead of confronting the body with overwhelming memories, it supports the body in gradually relaxing and releasing tension.
For further information on Polarity Therapy, visit the Polarity Association Switzerland , and for details on Somatic Experience, visit the Center for Inner Ecology website .
Online consultation: support even from a distance
For highly sensitive parents who are unable to travel due to the challenges of raising a baby and breastfeeding, or for those who live further away, I also offer online therapy and counseling. You can conveniently schedule an appointment using my online booking service .
Highly sensitive parents and their children: A special connection
Highly sensitive parents often have a strong empathic connection with their children. This connection can be a great resource, but it also carries the risk of being overwhelming.
How do I know if my child is highly sensitive?
Children who are highly sensitive often show the following characteristics:
- Strong emotional reactions and empathy
- Difficulty with noise, clothing or other sensory stimuli
- Deep questions and thoughtfulness.
How do I support my child as a highly sensitive parent?
- Learn self-regulation : Your own balance directly influences the atmosphere in the family. Regular time-outs and rituals help maintain stability.
- Communication at eye level : Highly sensitive children respond positively to gentle and understanding communication.
- A safe space : Maintain a calm and orderly home that minimizes overstimulation.
For in-depth information on high sensitivity, I recommend the Network for Highly Sensitive People .
Relaxation exercises and rituals to strengthen the parasympathetic nervous system
The parasympathetic nervous system is often referred to as our body’s “rest and recovery” mode. It helps us return to a relaxed state after stress. These exercises and rituals can help you maintain your inner balance:
1. The 4-7-8 breathing technique
- Instructions : Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds.
- Effect : This breathing technique activates the vagus nerve, which plays a central role in calming the nervous system.
2. Progressive muscle relaxation
- Instructions : Tense different muscle groups one after the other (e.g. hands, arms, shoulders) and slowly release the tension.
- Effect : Promotes relaxation and relieves physical tension that can arise from overstimulation.
3. Rituals for the start of the day
- Start the day with a short mindfulness ritual: Stretch gently in bed, take three deep breaths and set an intention for the day (e.g., “Today I will take time for breaks”).
4. Soothing teas and scents
- Herbal teas such as chamomile, lemon balm or lavender calm the nervous system.
- Essential oils such as lavender or bergamot can be used in a diffuser or as a roll-on.
5. The “butterfly grip”
- Instructions : Cross your hands on your chest so your fingertips touch your shoulders. Gently tap each shoulder alternately.
- Effect : This simple technique provides security and calm, especially in stressful moments.
6. Gratitude Journal
- Every night, write down three things you’re grateful for. This helps focus on positive experiences and calm your nervous system.
7. Nature rituals
- Go out into nature for 10–15 minutes every day. Contact with green spaces or simply walking barefoot in the grass helps activate the parasympathetic nervous system.
Conclusion: High sensitivity as a strength in parenting
High sensitivity is not a weakness—it’s a gift. It enables a deeper connection with your child and a more keen awareness of their needs. With the right support, appropriate strategies, and regular relaxation rituals, you can not only overcome the challenges of parenthood but also grow from them. As a polarity therapist and trauma therapist, I invite you to embark on this journey and discover the resources within you and your family.
