Sensitivity, Triggers, and Panic: How to Shift from Disempowered to Empowered
Sensitivity is a gift. But left unchecked, it can become a burden.
I've lost count of how many times I've heard someone say, “I’m just really sensitive” or “I’m an empath.” It’s like a badge of honor these days, especially in the wellness and spiritual community. But here’s the real question: Are you using your sensitivity as a tool for growth and awareness? Or are you using it as a crutch to avoid responsibility?
There’s a big difference between being sensitive in an empowered way and being sensitive in a way that keeps you stuck.
If you’re someone who feels triggered easily, overwhelmed by change, or prone to emotional shutdown, this is for you. Let's explore how to turn your sensitivity into a tool for healing and transformation rather than a source of disempowerment.
Part 1: Disempowered Sensitivity vs. Empowered Sensitivity
First, let’s get clear on the two ways sensitivity shows up:
Disempowered Sensitivity
This is when sensitivity becomes an excuse to avoid responsibility. It shows up in phrases like:
“I’m sensitive, so I can’t handle XYZ.”
“I’m an empath, and everyone’s energy drains me.”
When we get stuck in disempowered sensitivity, we tend to:
Avoid triggers instead of facing them.
Blame others for how we feel.
Spiral into anxiety or panic when life throws us a curveball.
This mindset keeps us in victim mode.
But there’s another way.
Empowered Sensitivity
Empowered sensitivity is about taking responsibility for your emotional reactions and using them as a compass for growth. It’s the ability to pause, observe your triggers, and ask:
What is this reaction showing me?
Where is there an opportunity for healing or change?
When you shift into empowered sensitivity, you stop being a victim of your emotions and start using them as a guide for self-awareness and growth.
Part 2: Triggers as Teachers
Let’s talk about triggers. Most people think of triggers as something to avoid at all costs. But here’s the truth: Triggers are teachers.
A trigger is simply a reaction to something unresolved within you.
When you feel triggered, it’s an opportunity to pause and ask:
What am I feeling right now?
What story am I telling myself?
What does this reveal about what still needs healing?
Instead of avoiding triggers, try to welcome them as opportunities to learn about yourself.
Triggers and Trauma
It’s important to acknowledge that some triggers are tied to deep trauma. These reactions aren’t just about minor annoyances or emotional sensitivities — they can be connected to significant past experiences that left an imprint on the nervous system.
For people who have experienced trauma, certain triggers can cause a fight-or-flight response or even emotional shutdown. This is a natural, protective mechanism that the body uses to keep us safe. However, when we become aware of these patterns, we can begin to work with them consciously rather than feeling controlled by them.
One key insight is that when trauma is triggered, some people get stuck in fight-or-flight mode. The nervous system remains on high alert, and it becomes incredibly difficult to pull yourself out of that state without external help. This is where a facilitated nervous system reset can be essential.
If you notice yourself feeling overwhelmed by certain triggers, it’s an invitation to explore:
Is this reaction tied to a past experience?
How can I bring more compassion and safety to this moment?
What tools can I use to help regulate my nervous system?
Recognizing the link between triggers and trauma allows us to approach our reactions with self-compassion instead of judgment. But it’s also important to understand that self-regulation may not always be possible in the middle of a fight-or-flight response. In those moments, seeking external support from a facilitator, therapist, or trusted guide can be the key to calming the nervous system and finding your way back to balance.
Part 3: Sensitivity, Panic Attacks, and the Nervous System
Here’s something I’ve realized: Panic attacks aren’t just random. In many cases, they’re triggered by the stories we tell ourselves — stories that feed into fear and overwhelm.
I saw this recently with a client. She had a panic attack after telling herself that change always disrupts her life and that she can’t handle it.
But here’s the thing: Change isn’t going away. It’s the only constant in life.
Her sensitivity — which is a gift — became a weapon she used against herself. Instead of using her sensitivity to notice what needed her attention, she used it to spiral into fear and overwhelm.
🔎 What Is a Panic Attack?
A panic attack is a sudden, overwhelming wave of fear or anxiety that can feel like a loss of control. It’s often accompanied by physical symptoms like:
Heart palpitations
Shortness of breath
Dizziness
A feeling of impending doom
For someone experiencing a panic attack, it can feel like they’re dying or that something is horribly wrong.
But here’s the truth: Panic attacks are a nervous system response. They happen when the body gets stuck in fight-or-flight mode for too long.
🌿 Empowering Solution: Daily Breathwork
One of the most practical and accessible tools to help balance sensitivity and prevent panic attacks is daily breathwork.
Even just 5-10 minutes of conscious breathing can help keep your nervous system balanced, especially if you’re someone who feels easily overwhelmed.
Here’s a simple practice:
🧘 4-4-8 Breath Practice
Inhale for 4 counts.
Hold for 4 counts.
Exhale for 8 counts.
Repeat this for 5-10 minutes daily. Over time, this simple practice will help you stay more grounded and less reactiveto life’s inevitable changes.
💬 Reframing the Story
Another key to preventing panic attacks is to rewrite the disempowering stories we tell ourselves.
❌ Disempowering story:
“I can’t handle change. It’s too disruptive.”
✅ Empowering story:
“Change is a constant. I’m learning to stay grounded no matter what.”
When we rewrite these stories and pair them with daily nervous system regulation, we move from victimhood to empowerment.
✨ Final Empowering Reminder
Sensitivity isn’t your weakness. It’s your gift.
Your sensitivity is a compass guiding you toward growth, healing, and self-awareness. If you’ve been telling yourself, “I’m just too sensitive,” it’s time to stop playing small.
With the right tools — like breathwork and self-awareness — your sensitivity can become your superpower, not your downfall.