Dear Little Girl Who Was “Too Sensitive”: A Letter for Highly Sensitive People
If You Were Told You Were “Too Sensitive”
Many highly sensitive people grow up being told they are “too sensitive,” “too emotional,” or “too much.” Over time, these messages can quietly shape how you see yourself - fueling anxiety, self-doubt, and the belief that something about you is broken and needs fixing.
This letter is for the highly sensitive child within you - and for the adult still learning that sensitivity is a strength, not a flaw.
Dear little girl who was “too sensitive,”
I see you.
I see the way you noticed everything - every whispered insult, every change in someone else’s mood, every flicker of tension in the room. I see the way your heart felt like too much, and your tears came so easily.
I see the way you tried to shrink yourself, to make yourself small and good. The way you braced for criticism at family gatherings, at the dinner table, at report card time. The way hearing “just try harder”, “don’t be so sensitive”, and “it’s not a big deal” chipped away at your self-esteem, over and over.
I know the world - and people you love - told you that you were too sensitive.
Too emotional. Too fragile. Too dramatic.
And I know that message hurt deeply, because it said that your feelings were wrong, that your very nature was the problem.
Your Sensitivity Is Not a Flaw
But here’s the truth: your sensitivity is your superpower.
It’s the part of you that feels deeply, loves fiercely, notices beauty where others don’t, and senses the unspoken needs of those around you. That little girl inside you - the one who was “too much” - is actually the part of you that is most alive, most intuitive, and most connected to the world in ways that many people never will be.
I want you to know that it’s okay to feel. It’s okay to cry. It’s okay to notice. It’s okay to take a moment to breathe and tend to yourself. Your emotions are valid, and your heart is not a problem to fix. You are not a problem to fix.
I also want to tell you that it’s okay to set boundaries. To say no. To protect your energy. To stop carrying the weight of everyone else’s expectations and needs.
You’re allowed to take up space, to have your own needs, to put yourself first sometimes. That doesn’t make you bad or selfish - it makes you human.
You’ve spent years apologizing for who you are. But I promise you, the world needs your sensitivity. It needs your empathy, your creativity, your ability to feel deeply and connect authentically.
Your sensitivity is not a flaw. It is your strength.
So to the little girl who was “too sensitive”, please remember: You are enough. Just as you are.
Warmly,
Maya
A fellow “too sensitive” kid & HSP therapist
Healing for Highly Sensitive People
If this letter resonated with you, consider taking a gentle step toward reclaiming your power.
Gentle Healing Exercises for Your Inner Child
· Write a letter to your younger self, offering compassion and understanding.
Not sure how to start? Try starting with “I see you” and letting yourself write without stopping for 2–3 minutes.
· Listen to a song or instrumental piece that offers your younger self some compassion - either through the lyrics or the feeling of the music (or both!).
Therapy for Highly Sensitive People in NYC and Across New York State
Looking for a therapist who specializes in working with highly sensitive people and anxiety?
I offer therapy in my Midtown Manhattan office and online throughout New York State. Schedule your free therapy intro call here.
About the Author
Maya is a music therapist and psychotherapist in NYC and online throughout New York State.
She specializes in helping women with anxiety, childhood/intergenerational trauma and those who are highly sensitive (HSP) learn how to express their feelings without overwhelm and show up with calm confidence in their work and relationships.
If you’re interested in working with Maya, you can learn more here or schedule your free therapy intro call here.
You don’t have to stay stuck - it’s time to reclaim your rhythm.