A weighted stuffed animal for highly sensitive people (HSP)

If you are highly sensitive, an ordinary working day, a birthday party or an afternoon in town can ask a lot of you. Sounds, light, smells and other people's moods hit you hard. At the end of the day, you look for a way to feel like yourself again. A weighted stuffed animal can be a lovely way to do that: something soft and heavy that helps you settle for a moment. Below you can read how to use it in your own moments of rest.

What is high sensitivity, really?

Being highly sensitive means that you notice sensations and impressions more strongly and think about them for longer. You see details that others miss, you pick up on the atmosphere quickly and you reach your limit sooner. People often use the abbreviation HSP, short for highly sensitive person.

High sensitivity is not an illness or a diagnosis. It is seen as a trait that is part of who you are. It can bring a lot of good things, such as an eye for others and a rich emotional life. It can also mean that you need more rest than the people around you.

High sensitivity is different from autism, ADHD or an anxiety disorder, although some experiences can be similar. If you recognise more than sensitivity in yourself, or if you are getting stuck, talk to your GP about it.

What happens after a day full of stimulation?

When more comes in than you can process, you become overstimulated. You may feel rushed, irritable or, on the contrary, empty. Some people get a headache, become emotional or just want to sit in silence. In children you sometimes see crying fits, anger or withdrawal.

What helps most then is less stimulation: a quiet room, soft lighting, no screens and a while with nobody wanting anything from you. You can read how sensory overload works and what you can do to recover from it in the article on sensory overload.

Can a weighted stuffed animal help you calm down?

It certainly can. A weighted stuffed animal usually weighs 1 to 2 kg and feels firm and soft at the same time. Many people find that weight calming. Holding something can also bring your attention back to your body, away from everything that is still going through your head. Especially when you have taken in a lot of impressions, a simple, familiar feeling like this can be lovely.

Research on weighted stuffed animals themselves is still in its early days, and they have not yet been studied in high sensitivity. What we know comes from weighted blankets, which often weigh 6 to 8 kg. A meta-analysis in people with mental health problems found a small effect on anxiety. A small study in healthy adults found fewer signs of physical tension after short, firm pressure, although there was no comparison group. In a British study in autistic children, children and parents preferred a weighted blanket, while the measured sleep did not change.

You sometimes hear that a weighted stuffed animal boosts your happy hormones or lowers your stress hormones. In a small blanket study in young, healthy adults, oxytocin and cortisol did not change. You do not need such big promises anyway. A stuffed animal of 1 to 2 kg gives less pressure than a heavy blanket, but if something helps you relax, you are free to use it. The best way to find out what it does for you is to try it yourself.

How do you build in a moment of rest with a weighted stuffed animal?

A few ideas to start with:

• Coming home. Take ten minutes for yourself after work or school. Sit or lie down with the stuffed animal on your lap or tummy and do nothing for a while.
• Breathing. Put the stuffed animal on your tummy and feel it gently move with you as you breathe slowly in and out.
• After a busy event. After a party or a full day, take the stuffed animal with you to a quiet room.
• Before bed. Put it on your lap while you read. Do not put it on your chest when you go to sleep. You will find more tips in Can a weighted stuffed animal help you sleep better?

If you notice that the weight actually makes you restless, or if it feels too warm or constricting, put the stuffed animal aside. If you are sensitive to fabric or warmth, a lighter stuffed animal or a different fabric can make a difference. You can read more about finding calm with everyday tension in A weighted stuffed animal for stress and tension.

What if your child is highly sensitive?

Children can be highly sensitive too. After a busy school day or a birthday party, they often need time to recover. A weighted stuffed animal can then be a lovely, regular point of calm, for example on the sofa after school or while you read aloud.

How to use it safely with your child: a weighted stuffed animal is not meant for children under 3. Your child must be able to lift it and push it away easily themselves, you supervise, and the stuffed animal does not go into bed for night-time sleep. You can read more tips in A weighted stuffed animal for your child.

Are you an adult, and does a stuffed animal feel a bit awkward? It does not have to. There are also stuffed animals with a simple, grown-up look. Read more in Weighted stuffed animal for adults.

When is it time to look for help?

Being highly sensitive is not a problem that needs to be solved. Even so, it can sometimes feel like a lot. Look for help if you have been exhausted for a long time, sleep badly, feel low or feel that you can no longer keep up. Your GP can help you think it through and, if needed, refer you to a psychologist.

Ask for advice first before you use a weighted aid if you have breathing, heart or circulation problems, sleep apnoea, epilepsy, low muscle strength or fragile skin. You can find more uses of weighted stuffed animals under benefits and uses.