The Sensitivity Sessions Podcast

Grace Kirkley
  • 5.0 (1)
  • HEALTH & FITNESS
  • UPDATED SEMIMONTHLY

Ever been told you’re too sensitive? Too emotional? Too much? Yeah, same. But what if your sensitivity isn’t a flaw—it’s actually the key to more confidence, calm, and resilience? I’m Grace Kirkley, a nervous system coach for highly sensitive women, and I’m here to help you: ✔️ Regulate your sensitive nervous system so stress doesn’t run your life ✔️ Stop absorbing other people’s moods and emotions like a sponge ✔️ Get out of the burnout, overthinking, and exhaustion cycle ✔️ Set boundaries without spiraling into guilt and anxiety Let’s make your sensitivity work for you, not against you.

Episodes

  1. APR 1

    Episode 112: Routines: necessity or just another to-do? Where they shine and where they can actually make you feel worse

    If you’ve ever tried to “fix” your life with the perfect routine… only to feel just as stressed the second your day starts, then this episode is for you. Routines are touted as the cure-all for a life that feels chaotic. But what about when they actually dysregulate you more? Today, we’re talking about routines from a nervous system + highly sensitive person perspective. In this episode, I break down: Where routines shine and where they fall flat for HSPsThe sneaky ways routines could actually be backfiringWhy flexibility and capacity matter more than the “perfect routine”A simple, high-impact end-of-day ritual to help you actually leave work at work . If you’re ready to go deeper, my 12-week program Rooted & Regulated is opening for new clients this April. You can join the waitlist by DMing me “WAITLIST” on Instagram or reaching out at grace@gracekirkley.com.

    21 min

  2. MAR 4

    Episode 111: Parenting a highly-sensitive kid when you’re HSP too (a conversation with my mom)

    What happens when a highly-sensitive mom raises a highly-sensitive child? In this episode, I sat down with my mom—the original HSP in my life—to talk about what it was really like to raise me, a highly-sensitive kid, before we had language for high sensitivity or nervous system regulation. We talk about: The challenges (and benefits) of being an HSP parentHow having a sensitive kid amplifies your own sensitivity—and stress What she would do differently, if she knew about HSP and the nervous system back thenMom's best advice on raising highly-sensitive kids (hint: it’s not about the kid) If you’re an HSP mom who wants to be more present, less reactive, and have a better relationship with your kid, I’ll be presenting at the upcoming Raising Highly Sensitive Kids Summit 2. Join us (it’s free!) or grab the VIP pass for lifetime access using my affiliate link below. Register for the Raising Highly Sensitive Kids Summit 2

    26 min

  3. FEB 4

    Episode 110: Practical tips to stay grounded when the world is on fire

    If the world feels especially heavy right now, you’re not alone. As an HSP, you're meant to feel it, and feel it HARD. In this episode, I explore why sensitive nervous systems are struggling under the weight of collective stress, constant information, and global uncertainty... AND practical tips on how to do more than just cope. You’ll learn what “being grounded” actually means from a nervous system perspective (hint: it doesn’t mean being calm all the time), what's important to have in a daily routine, and how to protect your peace without opting out completely. This episode is both a permission slip and a reminder: sensitive people have always been the grounding force in difficult times. And your inner strength and resilience comes from a regulated nervous system. And be sure to try the Loving Kindness Meditation.

    14 min

  4. JAN 12

    Episode 109: New Year, but make it HSP (what REALLY matters when it comes to goals, change, and getting what you want in 2026)

    Happy 2026! January is a doorway. A transition point. And sensitive people feel this deeply. I begin this episode by exploring how January is a true transition point (not just the start of a new calendar year or time to set resolutions) and why anxiety and old patterns tend to flare during times of change, Later on, I'm sharing how I’m thinking about the new year as an HSP + health & wellness coach, what the science of our brains tells us about how to make resolutions that last longer than a few weeks , and getting clear on what REALLY matters when it comes to making sustainable change that feels good to your sensitive nervous system. Coming Soon! A new way to work with me. Introducing, 1:1 Sensitive Intensives— 90-minute sessions designed to help you uncover what’s driving your stress, learn practical tools, and walk away with a personalized plan you can use immediately. So if you want to start off your year feeling more calm, grounded, resourced and clear, DM me "INTENSIVE" (@gracekirkleycoaching on Instagram) to be the first to know when spots open up next week (1/19).

    27 min

  5. 12/09/2025

    Episode 108: Holiday✨ magic✨... or holiday hangover? How to stay grounded during the holidays

    The holidays are sold to us as magical experiences that only come once a year, but for many highly sensitive people they’re overstimulating, emotionally loaded, and exhausting. Why is that, and how can we actually enjoy them as HSPs? In this episode, I break down why this season hits HSPs so hard and how you can move through the holidays feeling more like Buddy the Elf and less like Ebenezer Scrooge. We cover: Why lack of routine throws you off How emotions, nostalgia, grief, and transitions make things feel extra heavy Social pressure, people-pleasing, and the fear of disappointing others Why depth > doing “more” when it comes to gifts, plans, and expectations How to create micro-regulation moments that keep you grounded. You can't control the season, but you CAN change the way you experience it. Resources "5 tools that healed my anxiety more than therapy" GuideHSP Holiday Guide

    17 min

  6. 09/17/2025

    Episode 107: I passed the NBHWC exam! What is it and why does it matter?

    Health coaching is low-key the wild west—anyone can call themselves a coach, and not everyone is trained to actually coach. That’s why I decided to sit for one of the most rigorous certifications in the industry: the NBHWC exam. In this episode, I share: What the NBHWC is and why it matters in the coaching world Why I chose to pursue board certification (and what it says about my values as a coach) What this means for you as a client when it comes to safety, trust, and results Whether you’ve never heard of NBHWC or you’re curious why credentials matter in coaching, this episode will give you an inside look at my journey to becoming a board-certified health and wellness coach, and more importantly, how it helps me better serve highly sensitive people like you.

    8 min

  7. 09/10/2025

    Episode 106: Why boundaries feel *impossible* for HSPs (and the one technique to make them effortless)

    Why do boundaries feel impossible for highly-sensitive people? And is there anything that actually makes them easier? In this episode, I unpack why saying “no” feels like a matter of life-or-death for HSPs (spoiler: it’s your nervous system, not a lack of willpower), and why most boundary advice on the internet fails sensitive people. You’ll learn: The hidden cost of weak boundaries on your health and relationships Why people-pleasing is actually a survival strategy (and what “fawning” really is) The simple nervous system hack that makes setting boundaries feel safer and easier If you’ve ever promised yourself you’d finally say no, but froze and said yes again, this episode is for you.

    10 min

  8. 07/23/2025

    Episode 105: The TRUE cost of ignoring your body (+ how to start listening again)

    You’ve probably heard the phrase “listen to your body." But what does that actually mean when you’re highly sensitive and living in a world that’s constantly telling you to override your needs? In this episode, I’m breaking down the hidden ways you’ve been conditioned to disconnect from your body, and the very real cost of staying in that disconnected, dysregulated state. From early trauma and cultural messaging to the way we’re taught to ignore our basic needs, I’ll help you understand why tuning in feels so hard (and why it’s not your fault). We’ll also explore your 8th sense, interoception, and how rebuilding this internal connection is one of the most powerful things you can do to regulate your nervous system, reduce anxiety, and feel like yourself again. ✨ Want a free practice to build your 8th sense? DM me “8th sense” on Instagram and I’ll send it over.

    11 min

  9. 06/25/2025

    Episode 104: Empathy’s making you miserable. Do this instead.

    Wait—empathy's actually...selfish? In this episode, we explore the difference between empathy and compassion—especially for highly sensitive people who often feel overwhelmed by others’ emotions. You’ll learn why your nervous system is wired for empathy, how that can lead to burnout and emotional overload, and why compassion (not more empathy!) is the key to staying grounded. I’ll break down practical tools like self-compassion practices and containment exercises to help you stop soaking up everyone else’s feelings and start showing up as a calm, supportive presence without losing yourself.

    10 min

  10. 04/29/2025

    Episode 103: STOP doing this to be confident (and do THIS instead)

    You’ve been lied to about confidence. We’re putting advice like “fake it till you make it” where it belongs—in the trash—and talking about what actually works for building unshakeable confidence in highly-sensitive people. I’m breaking down: Why conventional confidence hacks backfire for HSPs (and make you feel worse). The real biological reason HSPs struggle with confidence—and no, it's not a personality issue. Where true confidence actually comes from (hint: it’s in your body, not your brain). How my clients built real, unshakable confidenceWhere you *really* need to be focusing your time and energy if you want confidence like a baddie.If you’re tired of “faking it” and ready to actually be it, this episode is your roadmap. 🔗 Share this episode with a sensitive friend and connect with me on Instagram to learn how my coaching can help you build real confidence from the inside out.

    20 min

  11. 04/01/2025

    Episode 102: Self care won’t fix your anxiety—but this will (3 habits I swear by)

    Anxiety doesn’t always show up as panic. Sometimes it’s irritability, chronic tension, rumination, gut issues, or needing CBD + melatonin just to sleep. In this episode, I’m pulling back the curtain on my own anxiety journey—from teen years filled with fear and thought spirals, to adult stress that shattered my coping strategies. I share the moment I realized: this wasn’t a mindset problem anymore… it was a nervous system problem. We’ll talk about: Why traditional anxiety advice (even therapy!) often falls short for HSPs The sneaky ways anxiety hides in your body (and why it’s not all in your head) What nervous system dysregulation actually is—and why it’s the missing piece for so many highly sensitive women My 3 non-negotiable habits that radically changed my relationship with anxiety If you’ve tried “all the right things” and still feel like anxiety is running your life, this episode is your sign: there’s another way. 💌 DM me “ANXIETY ” get my brand new anxiety guide and DM me "THRIVE" to join the waitlist for my upcoming coaching program. Because you don’t have to stay stuck just "coping."

    18 min

  12. 03/09/2025

    Episode 101: You’re not "too sensitive"—Your nervous system is dysregulated

    If you’ve ever been told “you’re too sensitive” or “just let it go”, this episode is for you. Highly sensitive people (HSPs) experience stress differently—not because they’re fragile, but because their nervous systems process more, feel more, and take longer to recover from overwhelm. In this first episode of The Sensitivity Sessions, I’m breaking down: Why HSPs experience stress more intensely (it’s not in your head)How a dysregulated nervous system makes sensitivity feel like a burdenSigns your body is stuck in survival mode—and why self-care alone isn’t enoughA simple nervous system regulation practice to start feeling calmer today You’re not weak. You’re not “too much.” Your nervous system just needs support. 🎧 Tune in now and start working with your sensitivity—not against it.

    19 min
  • 12 Episodes

About

Ever been told you’re too sensitive? Too emotional? Too much? Yeah, same. But what if your sensitivity isn’t a flaw—it’s actually the key to more confidence, calm, and resilience? I’m Grace Kirkley, a nervous system coach for highly sensitive women, and I’m here to help you: ✔️ Regulate your sensitive nervous system so stress doesn’t run your life ✔️ Stop absorbing other people’s moods and emotions like a sponge ✔️ Get out of the burnout, overthinking, and exhaustion cycle ✔️ Set boundaries without spiraling into guilt and anxiety Let’s make your sensitivity work for you, not against you.

Information