I’m exhausted today. But my very smart watch tells me I slept brilliantly last night. A sleep score of 99, would you believe?

I’ve had plenty of water, meditated, put some nourishing food in my body and breathed some fresh air.

On paper, I ‘should’ be feeling the fruits of all of that delicious sleep and high quality input. I should be bouncing with energy and clarity, right? 

And yet, here I am, feeling like my battery is running at 30%. I’m tired. Really tired. 

The reality of variable, unpredictable energy levels is a real thing for us Highly Sensitive types. It can feel like you’re up one day and down the next. Or maybe even up one hour and then suddenly fighting to keep your eyes open. 

Fitting that variable energy into a structured, 9-5 world? Well, that can be tricky. How do you navigate when your energy is rarely as consistent as your schedule, typically at odds with the ‘grind’, and not entirely explained by a sleep score calculated by a very clever watch?

First, let’s talk about why. Why, as highly sensitive person, might your energy be so variable and, often, unpredictable? 

With a supercharged nervous system that picks up on a lot of information and processes all of it deeply, your access to energy and resources is not so simple as it might appear on the surface. The background noise in the office, the emotional toll of a tricky conversation, the clothing that keeps scratching at your skin, the internal signals of hunger and thirst, the new medication, the too-bright lights, the emotional cloud over your neighbour … each and every little thing has an impact on a highly sensitive person’s nervous system.

So no, it’s not all in your head – you really do experience ebbs and flows in your capacity and energy – ebbs and flows that you feel but can’t always explain. Because so much of this processing happens outside of your conscious awareness … you might not be aware of all the stuff going on, but your body and your nervous system? They’re always listening. 

So, what’s a highly sensitive person to do? 

First, my hottest tip? Be kind (that’s always my hottest tip)!

One of the risks we face is getting stuck in thoughts that tell us we’re wrong for what we’re experiencing. But the truth is that what you’re experiencing is … what you’re experiencing. Beating yourself up about that won’t get you anywhere nice. So, instead, remind yourself to be kind. Remind yourself you’re not broken or getting it wrong; instead you have an opportunity to meet yourself with compassion and kindness.

Second, you might ask yourself: in what way (even if it’s small) can I honour my energy right now? This will vary depending on what your circumstances are, of course. Maybe, at least sometimes, you’re able to take a day off and rest or do some of your favourite things. But that’s not realistic for everyone, at least not all of the time. So what else can help? Here are just a few ideas for when your energy is low: 

• Pause for 2 minutes and close your eyes, imagining that, as you breathe, you’re recharging yourself gently.  
• Take 5 minutes to do some movement: a little walk, some gentle yoga, your favourite stretch. 
• Have a glass of water or a snack, reminding yourself that being fuelled is important.
• Lie with your legs ‘up the wall’ or your heels resting on the couch while you lay on the floor and give yourself 2-20 minutes to close your eyes and breathe. 
• Go outside and feel your feet in the grass or hug a tree. Feel the sunshine on your face and breathe deeply. 

The key with all of these? To really connect with what you’re doing and why (that is, it’s not about just going through the motions – it’s about mindfully connecting with what you feel).

Can you approach these strategies with a desire to support yourself in how you’re feeling, rather than fighting with what is or dipping into the ‘why am I like this?’ narrative? 

Having variable, unpredictable energy is a real thing for HSPs. You’re not broken, wrong or failing. You’re navigating having a supercharged nervous system in a noisy, demanding world.

 Now … I’m off to take my own advice! I’d love for you to add your own strategies in the comments below. Let’s learn from and share with each other 🙂 

Erica.