Hayley Trower

09/02/2026

You might think that being sensitive means that you just have to put up with overwhelm.

You can't change your sensitivity, right?

🤔

Well, actually, you can train your nervous system to become more resilient whilst staying aligned with your lovely sensitive nature.

Being sensitive means that you have a smaller window of tolerance than others, meaning that you get overstimulated more easily.

But did you know that you can widen your window of tolerance by toning the vagus nerve?

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The vagus nerve is a cluster of nerves related to stress, resilience, inflammation and relaxation.

Three-part breathing is one of the most effective things you can do to tone your vagus nerve and feel less overstimulated.

Here's how 😊
✨️Keep your eyes open or closed
✨️Gently inhale through the nose into the belly
✨️Then the ribs
✨️Then the chest
✨️It can be helpful to imagine that your body is a jug filling with water
✨️Gently exhaling through the nose, slowly release air from the chest
✨️Then the ribs
✨️And finally the belly
✨️As though you've released a plug that was in the bottom of the jug.

Notice how you feel 💚

Share this with someone who needs it.

Love, Hayley

06/02/2026

I've published a new video today about overwhelm, what it is, a common misconception, and some effective ways to help yourself! Feel free to share with someone who might need it 💚

Feeling overwhelmed as a sensitive person? In this video, I explain what overwhelm actually is (hint: it's a nervous system state, rather than a mindset prob...

06/02/2026

Overwhelm doesn't have to be part of your life if you're sensitive.

There are some simple things that you can do to reduce overhwhelm, starting with the nervous system.

Not everything has to be a big self-care ritual. Sometimes regulation looks like holding a hot drink with both hands, listening to a piece of music without multitasking, or doing a few minutes of breathwork.

There are of course more complex ways to reduce overwhelm too, such as cognitive reframing (e.g. changing all or nothing thinking) or learning to set gentle boundaries so that you're reducing social load.

If overwhelm feels baked into your life, this is exactly what I support clients with in 1:1 therapy.

Link in bio to learn more 💚

03/02/2026

We all have busy periods, but when overwhelm becomes your normal, it can be a sign that your mind and body are stuck in protective patterns that are no longer useful.

Many people try to manage overwhelm by thinking more positively, or pushing through. But overwhelm lives in the nervous system which is why insight alone isn't enough to shift things.

When you ask your body what it needs (instead of your mind) you create safety. This will calm the system that's generating the overwhelm.

Here's what you might need to unlearn:

✨️Intellectualising your way out of overwhelm
✨️Believing that rest is something you need to earn
✨️Being afraid of slowing down
✨️Thinking that you don't have time to take a moment to self-regulate
✨️Telling yourself that you'll slow down once everything is done.

Your body sets the tone for everything else 💚

Safety helps you to think more clearly, feel connected, make decisions, and respond rather than react.

I help sensitive women regulate their nervous systems and reconnect with their authentic selves so life can feel more spacious and alive.

Check out my free 'Managing Overwhelm' meditation through the link in my bio 🙏🏻

Love, Hayley
💚

02/02/2026

One big misconception about therapy is that talking alone is enough for lasting change.

Don't get me wrong, I love talking therapy, and it is a core part of my approach, but often an integrated approach can be amazing for deeper change.

If you're wondering why you're stuck even though you know what you need to do to change, it could be that you're missing a piece of the puzzle - supporting the body.

It's almost impossible to override the strong survival instincts of the body with intellectual reasoning.

That's why supporting your body with breathwork, yoga, mindfulness and/or movement is often neccessary to help you become unstuck. The calmer your nervous sytem, the easier it will be to change your thoughts, feelings, and actions.

It's much easier to grow a beautiful garden with healthy soil 🌷

Follow me, .phd for more self-kindness and soul deep healing 🩵

21/01/2026

Hey, I'm Hayley. I help intuitive, sensitive women transform from doubting their inner voice into trusting their inner knowing as their greatest gift. If you're done with surface-level fixes and ready for real change, let's talk. 🙌🏻

Finding a way to stop doubting yourself and to thrive as an empowered sensitive woman is at the heart of what I do as a psychotherapist.

Because trusting your own intuition, thoughts, and feelings, can be life changing. Imagine making the right decisions for yourself every day.

Imagine being able to manage your energy levels, your relationships, your food choices, and your self-care choices without constantly overthinking every tiny detail or checking in with what everyone else thinks first.

Life can be ahhhmazing with the right tools and practices 🙌🏻

If you’re ready to trust yourself and to start living your life for you rather than for everyone else, then drop me a message and let’s talk about how we might work together.

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19/01/2026

This is probably why you’re unable to move out of surviving into thriving as a sensitive woman.

Being a chameleon and hiding your true beautiful sensitive colours might seem like a good way to avoid emotional pain and discomfort.

Perhaps you’ve been told that you’re too sensitive and so you don’t want to rock the boat with your big feelings when your friend cancels or you want to go home early.

You can’t shame yourself into happiness, but you CAN love yourself into change.

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Learning how to love yourself is the first step to becoming confident, empowered, and vibrant as a sensitive woman, is totally possible with the right kind of therapeutic approach.

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Some of the tools that I use is to help you elevate your self-compassion through self-awareness and shame work. Shame work might sound daunting, but the outcome can be transformational.

A more authentic life to you means being able to confidently be your sensitive self without apology, and self-compassion can help you to get there.

If this resonates with you and you’d like to confidently step into your true sensitive self, you can book a free call via the link in my bio or DM me to chat.

Hayley 🩵

14/01/2026

If you want to set kind and self-loving boundaries as a sensitive woman, this is for you.

Learning how to set boundaries in a way that aligns with your soulful nature is exactly what we will explore if we work together.

Perhaps you’ve tried setting time for yourself but you can’t shake the guilt for fear of upsetting others.

In our work together we will explore your difficulties from a root cause perspective, by looking at how your conditioning (the way you were raised) affects the way that you think and act around others so that you can make changes from a deep subconscious level.

We also explore various holistic mind-body tools to help with emotional and nervous system regulation, because every sensitive gal needs those tools.

Being sensitive doesn’t have to mean that you are always going to struggle with putting yourself higher up the priority list. Actually, being sensitive means that you get to enjoy a rich and meaningful life, to feel things deeply, to connect with yourself and others on a soul level, to experience deeply honest and safe relationships and to experience true joy and empowerment.

If you'd like to know more about having therapy with me, my DMs are open. I'd love to hear from you and chat about how we could work together.

🩵🌱

12/01/2026

I have something to share about highly sensitive women and people-pleasing that I’ve been meaning to talk about.

Learning the tools you’ll need to overcome people pleasing and improve your confidence whilst still being true to your sensitivity is exactly what we would work on together.

🙌🏻

One of the tools that I use is creative visualisation. This is a powerful approach that helps you to engage in whole brain thinking. It activates parts of the brain associated with decision making, planning, and self-awareness, which can improve your confidence in so many ways!

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A more authentic life to you means being able to confidently make decisions from a place of love, respect, and clarity, rather than from a place of fear or inadequacy, and visualisation can help you to get there.

If this resonates with you and you’d like to confidently step into your true sensitive self, you can book a free call via the link in my bio or DM me to chat.

Hayley 🩵

07/01/2026

I used to people please ALL the time. I used to be proud of being easygoing and thought that people who weren’t like me were fussy. But then during therapy I realised that people pleasing was harming me in many ways, especially in relationships.

With my therapist, I figured out that I was opening myself up to manipulation and abuse. By exploring my subconscious patterns, talking about shame and fear, and doing visualisation techniques, I was able to liberate myself from the low self-esteem issues that caused the people pleasing.

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Nowadays I’m empowered, liberated, free to express my needs and brave enough to dream again. I’m no longer self-harming as a result of people pleasing.

Working on this aspect of my conditioning has completely transformed my life. So much so that I can now help my clients to do the same.

And this is exactly what we would do if we worked together.

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You can simultaneously be kind whilst still taking up space in the world.

Imagine how good it would feel to be yourself, to have deep and trusting relationships with people who truly get you.

🙌🏻

If you’re ready to break up with people pleasing, and to start enjoying relationships that are built and trust and authenticity, then drop me a message and let’s talk about how we might work together.

Hayley 🩵

05/01/2026

It’s amazing how, as a sensitive woman, you can't help but be everything for everyone but then - boom - your energy levels are completely sapped and you cannot find a way out.

But... your need to be kind and generous could be a sign of low self-worth.

Sensitive women often have a strong need to be liked, they tend to look for external validation which leads to people pleasing behaviours. However, the more often that you please others, the more you are sending a message to yourself that you are not worthy of your own validation. And so then you will find yourself in a cycle that’s hard to break.

One way of understanding your people pleasing is to explore early life experiences such as relationships with caregivers. This can be a game changer because it leads to more profound and deeper healing, compared to just addressing the symptoms.

Deeper healing will help you to express your needs and desires from a place of self-love and respect, without feeling like you're being selfish

If you want to learn more about having therapy with me, send me a message and I’d love to chat. 🩵

17/10/2025

⚡️ For years, I didn't have a name for why I felt everything so deeply and why the world left me feeling exhausted.

I was 26 when I first heard the term Highly Sensitive Person, but instead of embracing this part of myself, I buried it.

🎵 Looking back, the signs were always there. I was writing songs from age 10 and losing myself in music and imagery to escape my noisy reality. Creating was my way of processing life's intensity.

🥂 As I grew older, I rejected my sensitivity, and partied hard. I pushed myself to be tougher, and more resilient. I ignored the whispers of my body begging for rest.

Then at 31, I hit a wall. My body and spirit simply wouldn't carry on with the charade anymore.

🌱 Sobriety became my first step towards honouring my sensitivity rather than numbing it. It was terrifying at first, feeling EVERYTHING without a buffer. But music and creative expression returned as my medicine, reminding me of who I'd always been.

When I stopped fighting who I was, something beautiful happened. I discovered my sensitivity was a strength and a source of joy.

✨ Now, I help other highly sensitive women reclaim this part of themselves. To stop apologising for feeling deeply. To nurture their creative inner worlds without shame. To create boundaries without guilt, and to see their sensitivity as the gift it truly is.

In my latest article, I share how creative visualisation can be particularly powerful for HSPs – allowing us to access our natural intuition and imagination in the healing process.

If you've ever been told you're too sensitive or if you find yourself overwhelmed by the world's energy, this might just be for you. Link in bio.

👇 Are you a highly sensitive person? Has music or creativity been part of your journey too?