Notes to Self – Please Share Your Own Reminders Here!

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Recognising that your insensitivity might stem from your own experiences with insensitivity is an important first step towards change. Here are some considerations and strategies to help navigate this:

Understanding Your Own Experience

- Acknowledge Your Feelings: It's valid to feel hurt by words; everyone has vulnerabilities, and it's particularly challenging when you're dealing with complex conditions that might make communication more difficult.

- Reflect on Impact: Consider how your experiences might influence your interactions. Just as words have hurt you, your words can hurt others. This isn't to blame you but to understand the cycle of sensitivity.

Strategies for Better Communication

- Communicate Your Needs: While you might not be able to share all complexities, you can express that certain words or tones affect you negatively. "I sometimes struggle with understanding tones, so I might react in ways I don't mean. If I seem insensitive, it's not my intent."

- Ask for Understanding: If you feel safe, you could share that you're working on being more sensitive because of your own experiences. This can create mutual empathy. "I'm trying to be more mindful because I know how words can hurt."

- Set Boundaries: If certain topics or ways of speaking trigger you, it's okay to set boundaries. "I'd appreciate if we could avoid discussing X because it's a sensitive area for me."

- Use 'I' Statements: Instead of pointing out others' insensitivity, focus on your feelings. "I feel hurt when..." This invites dialogue rather than confrontation.

Building Sensitivity

- Pause Before Reacting: When you feel the urge to respond insensitively, take a moment. Ask yourself, "What am I really feeling here?" or "How might this land if I say it?"

- Empathy Exercises: Practice putting yourself in others' shoes, even in small, everyday interactions. Imagine how your words might affect someone else.

- Learn from Each Interaction: Every conversation is a chance to learn. If you feel you've been insensitive, reflect on what led to that moment and how you might handle it differently next time.

Self-Care and Support

- Seek Support: Whether it's through friends, family, or professionals, having support can make navigating these complexities easier. They can offer perspectives or strategies you might not see.

- Self-Compassion: Be kind to yourself. Acknowledge that changing communication patterns, especially under the influence of personal conditions, is tough work.

- Mindfulness or Therapy: Techniques like mindfulness can help with emotional regulation. Therapy can provide a space to explore your reactions, triggers, and develop better coping mechanisms.

Building Mutual Respect

- Create a Safe Space for Others: If you're hurt by words, others likely are too. By striving to be more sensitive, you're also contributing to a culture where everyone feels safer to express themselves.

- Reciprocity: Remember, as you ask for sensitivity towards your conditions, extending the same to others fosters a mutual respect environment.

Navigating sensitivity and communication when you've been hurt by insensitivity is challenging but possible. It's about gradual change, understanding, and building a community where everyone's emotional needs are acknowledged. Remember, your efforts to be more sensitive are not just about others but also about healing and protecting your own emotional wellbeing.