Why Do We Get Hurt Easily? 5 Powerful Ways to Overcome Emotional Sensitivity

Do you often feel upset over small things? Does a simple comment from a friend or family member affect you deeply? If yes, you’re not alone. Many people struggle with emotional sensitivity, where even minor words or actions leave a lasting impact.

A student once asked me, “Sir, I get hurt very easily. What should I do?”

This is a common issue. The good news? You can train your mind to become emotionally stronger. Let’s explore why we feel hurt easily and how to change this mindset

Why Do We Feel Hurt So Quickly?

We all have a self-image—a mental picture of who we are. We expect people to treat us in a way that aligns with this image. For example, we might believe:

I am smart, and people should recognize it.
I deserve respect all the time.
People should listen to my advice.
What I say is always right.

But when someone’s words or actions challenge this image, our ego gets hurt, leading to emotional pain.

The real issue isn’t always what others say—it’s how we perceive their words and actions.

A Story That Changes Perspective

A disciple once told his guru, “I feel hurt very easily.”

The guru handed him a cup of tea and asked him to add a spoonful of salt.

The disciple took a sip and immediately spit it out, saying, “It’s too bitter!”

Then, the guru took him to a large lake and asked him to pour the same amount of salt into the water. After taking a sip, the disciple didn’t taste any bitterness.

The guru smiled and said, “When your heart is small, even little things will hurt you. But if you expand your heart, the same things won’t affect you anymore.”

The lesson? We need to expand our hearts and minds so that small things don’t disturb us.

How to Stop Getting Hurt Easily?

If you want to become emotionally stronger, try these five strategies:

1. Build Emotional Strength

• Understand that emotions are temporary. Pause and think before reacting.

• Ask yourself: “Is this really about me, or is the other person just expressing their own emotions?”

• Your worth is not defined by what others say about you.

2. Don’t Take Everything Personally

• Most people don’t intend to hurt you—they just speak without thinking.

• Instead of assuming the worst, give people the benefit of the doubt.

3. Change Your Perspective

• Not every comment is an attack.

• If a friend makes a joke, try taking it lightly instead of getting offended.

• Shift from negative thinking to a growth mindset—look for lessons in every experience.

4. Strengthen Your Self-Worth

• Stop seeking validation from others.

• Ask yourself: “Am I letting others decide my value?”

• Book Insight: The Four Agreements by Don Miguel Ruiz teaches, “Never take anything personally.” People’s words reflect their own perspective, not your reality.

4. Practice Gratitude

• Focusing only on negatives makes you feel hurt more often.

• Every day, note five things you’re grateful for.

• Gratitude shifts your focus from pain to positivity.

A Must-Read Book for Mindset Change

Mark Manson’s The Subtle Art of Not Giving a Fck* explains how we waste too much energy on things that don’t matter.

Instead of getting upset over everything, choose where to invest your energy. When you focus on what truly matters, small things lose their power to hurt you.