Does making new friends feel overwhelming? Do you ever feel alone even though you may be around other individuals? Have you ever wished that you could have a deeper connection with someone instantly? Making friends as a Highly Sensitive Person can be difficult and stressful all at the same time.

Maybe you feel overstimulated in a busy environment. Or maybe the reason you feel completely alone and drained is because of small talk.

If you crave that deeper connection with others, you might be highly sensitive.

Highly sensitive people (HSPs) are introspective, can become overstimulated if their surroundings are too busy, and feel drained by small talk.

Because of this, making friends as a highly sensitive person can be exhausting. You might use a lot of energy just trying to feel comfortable around new people. Or you may find yourself longing for a deeper connection that is much more than just small talk.

Here are some ideas to help to build relationships with individuals when you are a highly sensitive person:

1. Be selective with the people in your inner circle. HSPs are sensitive to their environments and the emotions of the people around them. Because of this, you might find someone’s energy particularly draining. Be selective with the people who you allow into your life:
   • Choose those who encourage you rather than undermine you.
     
   • Remind yourself that deep friendships come from quality over quantity.
     
   • Reach out to others who make you feel understood and happy.

2. Change the questions you ask. Ask open-ended questions that help you dig beyond the surface! Try to take on some initiative in your discussions and engage by asking questions to show the other person that you are interested and curious to hear more.
   • “Can you tell me more about that?”
     
   • “What was the hardest part of that experience for you?”
     
   • “What’s something you’ve overcome recently?”
     
   • “What is your greatest accomplishment in life?”
     
   • “What do you fear most in life? What would you do differently if you woke up tomorrow with no fear?”
     
   • “What are three things from this past week that made you feel great?”

3. Be self-compassionate. We have all been this situation at one point or another: the moment where we may make a mistake or say something incorrectly and end up in a vicious spiral of negative self-talk. Instead of scolding yourself for making a mistake, practice self-compassion! Remember:
   • People you meet are humans who make mistakes as well.
     
   • You are trying your best to connect.
     
   • You have the strength to recover after any mistake!

4. Lead with vulnerability. Much of the time, we wait for someone else to be vulnerable. But we can lead with vulnerability, too! When you’re building a new connection with someone, share how you feel or what’s on your mind.Being vulnerable can help others relate to your human emotions and experiences. Leading with vulnerability could encourage the other person to open up and be vulnerable with you as well.

5. Enjoy the process. In all actuality, you may not be able to connect with each person you come across on a deeper level. There will be some people you meet who put up a wall or even drain your energy with negativity.
   
   • Instead of reaching for that deep connection with every person, enjoy the experience of getting to know someone new.

Taking the effort to make deeper friendships with others can help you feel more connected and fulfilled.

But what is most important is being present and enjoying the process, too! You might catch yourself overthinking how you handle situations in your attempts to make friends as a highly sensitive person. Overthinking keeps us trapped in our heads instead of the present.

When we’re trapped in our heads, we create a self-fulfilling prophecy of distancing ourselves from potential friendships.

Being connected and understood are basic human needs. People want to feel connected! Practice taking the lead in a conversation and being curious about others. If a relationship drains you instead of giving you energy, consider directing your time somewhere else. Cherish quality over quantity in your relationships. Most importantly, be true to yourself.