Episode #31: Cultivating Inner Strength and Resilience While Honoring Your Sensitive Nature

How mindset shifts and self-trust help highly sensitive people thrive build inner resilience in life and work.

Welcome back to The Happy HSP Podcast. I’m your host Kimberly Marshall, and if you’re a highly sensitive person who has ever been told you’re too much or that you need to toughen up to fit in or feel loved, then this episode is for you.

My guest is Danielle Rose, also known as The Sensitive Ninja, and today she’s sharing her journey in building resilience and accepting her sensitive nature after experiencing lots of criticism and self-doubt. She shares how becoming a hybrid athlete helps her cultivate inner strength without abandoning herself in the process, and how she’s helping others find the same level of confidence in being exactly who you are.

I hope you enjoy it!

Kim: Danielle, I’m so excited to see you and have you today. Welcome.

Danielle: Thanks for having me, Kimberly. I’m so excited to be here.

Kim: Yeah, same here. I know we’ve been talking on Instagram and kind of connecting there and I’ve been following along with your story for quite some time, so I’m really excited to hear more about you and dig into what you’re up to. So, thanks so much for joining me today.

Danielle: Oh, no problem. So excited to share my story.

Kim: Yeah. Yeah. So, about your story. So, I’m really interested to know first how you learned about high sensitivity and what led you to that and how did you find out about the trait and that you had it?

Danielle: So, I found out that I was a highly sensitive person December of 2019, aka the worst year in my life, aka the year I will forever have PTSD from, which is a completely different story for another day. I won’t get into it right now, but I was listening to a podcast where Nicole, well, someone from Big Brother named Nicole Franzel. If anyone’s watched Big Brother, if not, no worries. I don’t really watch the show, but I had watched a couple of seasons back then when she was on, and she had mentioned that she was highly sensitive, and she mentioned taking things personally and some of the things that caused her to realize that.

So, I figured that actually sounds kind of familiar. So, I decided to look it up further online, Googled it to highly sensitive to see if that was me. And sure enough, seeing all the different traits and all the things that I’ve gone through that I’ve been feeling taking things personally or feeling things deeper than everyone else led me to realize that I was a highly sensitive person, which definitely made a lot of sense, especially with what I was going through at the time.

And the crazy thing is that I always knew that there was something different about me, that I would feel things differently or take things more personally than anyone else. And I just didn’t really realize it until that moment when I found out that I was a highly sensitive person.

Kim: So, what did that do for you in terms of your self-awareness and realization? What was that like?

Danielle: So, when I found that out, I was so relieved because it made me realize I wasn’t crazy, that there was nothing wrong with me, although I didn’t really fully embrace it until 2022, beginning of 2023. It’s only then when I started to embrace it more. And it’s only now that I’m really and truly stepping into that and realizing how much of a gift that being highly sensitive person it is, how empowering it is and how amazing it is and how there are other highly sensitive people out there that it’s not just me. There’s a community out there for all of us.

Kim: Right. So, are you reaching out to other HSPs in this community? Tell me more.

Danielle: Well, I actually have reached out to other HSPs. I actually found the highly sensitive podcast before I found yours back in 2021 called, well, was called ... Oh, I forgot the name it was called, but because she recently changed a name, but the Not Too Sensitive one hosted by Alissa Boyer, who by the way, amazing person. I started listening to her podcast and how she has embraced life as a highly sensitive person. And I’ve had some conversations with her, and she’s just really inspired me and helped me embrace my sensitivity, embrace my gift a lot more. And with her change, of course, her changing her name to not too sensitive, I realized that I’m not too sensitive for anyone, that there are communities out there.

And this year with what I’ve been doing, which I’ll get more into later, I have managed to find other HSPs, so you obviously, for your podcast, which by the way, I just want to take a moment and say, you’re doing so many amazing things. I really appreciate you creating this community because I’ve been able to find even more HSPs out there. And I realized, I also found out that a couple of my friends are actually highly sensitive as well, or know someone else who’s highly sensitive.

So, I’m slowly but surely finding other HSPs. It’s just taking a little more time because there’s people who we might be highly sensitive, but we don’t know it, or they’re just too afraid to admit it. So, there are definitely more highly sensitive people out there. You just really, truly have to find them.

And that’s really something that I really want to bring more awareness to and really find other HSPs out there.

Kim: Yeah. No, that’s such a great point because not only do people not realize they are, even if they are, and you mentioned, too, sometimes it takes a while to come around to the fact that you are and embrace that. So, I totally understand and see where you’re coming from.

So, it’s like, yeah, there’s people out there, even I do that sometimes where I think like, oh, I think they’re highly sensitive, but you never know if you can bring it up because you don’t know what their reaction might be. So, you’re like, “Ah, I sense that about you, but I’m really not going to say anything.” You never know.

Danielle: Yeah. Yeah, you don’t.

Kim: Yeah. So that is such a beautiful story and just I love that you’re also reaching out to different people and things like that. I mean, self-awareness is just such a beautiful, like you said, it’s a gift.

Danielle: It is a gift, a gift that more people need to realize, especially other HSPs. We need to realize that being highly sensitive is a huge gift. It’s a blessing. It is not a burden. Other people may think it is, but I don’t, and neither should you.

Kim: Yes, absolutely. And I see on your Instagram page, you do a lot at the gym and with ... What is the thing that you were mentioning before? It says you’re a hybrid athlete…

Danielle: So yeah, I’m a hybrid athlete, so I do a little bit of Ninja Warrior training. So, if you watch show American Ninja Warrior, you most likely know what I’m talking about. If not, it’s basically where you complete all these different obstacles that involve climbing, a little bit of balance, and swinging on a lot of bars, so that’s that. But I also do Hyrox, which is a fairly new sport.

It’s kind of like CrossFit except a lot more endurance space. So, it’s not lifting heavy or doing these deadlifts or explosive movements like CrossFitters do. You’re doing real endurance-based stuff from running to farmer’s carries, wall balls, gears, rollers, it’s all that upcoming sport, which is really growing a lot quicker than anyone including me ever anticipated. I haven’t done one yet. I’m actually going to be doing my first one in Miami in March whenever they officially announce the date, which will hopefully be soon.

Kim: Yeah. That’s amazing. Yeah, because I see you post so much about being at the gym and just even that I feel like has such a self-growth opportunity. And not only that, but I love your name, The Sensitive Ninja, and I’m guessing that you’re kind of marrying the two. What is that vision?

Danielle: So yeah, I came up with the name the Sensitive Ninja, the Ninja part being the fact that I’ve competed in Ninja Warrior Comps. Haven’t been on a show yet. I will one day, God willing next season, fingers crossed there, but I’ve done local ninja comps, which has been so much fun. And I’ve also done some obstacle course races. So, the word ninja, I feel like just sticks with me because of that aspect, but also being highly sensitive and embracing my sensitivity a lot more. I just felt like the sensitive ninja fit perfectly together.

Kim: Yeah. It’s like the combination of your sensitivity and the work that you’re doing with your body and also mindset, I feel, right?

Danielle: Exactly. Yes, definitely mindsets. It’s a lot more mindset than people think.

Kim: Yeah. Yeah. Can you tell me about that? What’s about the mindset?

Danielle: So, the mindset is a big deal. It’s something that I didn’t realize, didn’t really learn much of when I first got into ninja or working on of any kind, but mindset has definitely played a huge part because you can be the fastest and strongest person in the world, but if the mindset’s not there, if you’re doubting yourself a lot, then you’re not going to succeed. You’re pretty much setting yourself up for failure.

So, it has definitely taken a lot of work over the years, especially being younger and having so many insecurities and dealing with quite a few people who have not had my back. I’ve really and truly had to work on my mindset, which has definitely helped me a lot in my life. And it’s also helped me embrace my sensitivity even more. So, with a little bit of meditation, reading, personal development and listening to some podcasts and having some mentors in my life and really good friends who have really and truly have your back, that has helped me improve their mindset so much.

Now, I do still have my moments, which is okay. We all do. Anyone who says they don’t is a liar.

Kim: Yes. Yeah. They’re not telling the truth here.

Danielle: No, they’re not telling the truth. You’re a big fat fucking liar. But yeah, it’s okay to have those moments, but as long as you jump back into that mindset and really tell yourself that you can do it, then you’re good to go. You’re going to succeed.

Kim: Yeah. So, it’s self-worth, it’s self-growth, it’s kind of finding that power, that ninja power within.

Danielle: Exactly. That ninja power within, indeed.

Kim: Yeah. I see that come through so much in your content, just that strength, that inner power, that inner will, and you’re so right. We all struggle. Even people that have been doing self-growth and have their doctorate degrees and have been working in this field for years, decades even. We all struggle. Yeah.

Danielle: Exactly. Even the best athletes have struggled.

Kim: Yeah. And I think that’s the point where we’re saying like, “Hey, I’ve struggled with this, but I found something here that I can work with, and I want to help you because I’ve been through this.” Right? And I’m guessing, is this what you’re doing with your coaching practice?

Danielle: So, not so much the sports aspect of it. I’m not coach for coaching people in sports, but for life, yes. In terms of being prepared for real life, embracing your sensitivity in the real world, yes, because there are so many places that don’t understand highly sensitive people who don’t embrace sensitivity as much as we do. So having that mindset is so important to be able to really embrace your sensitivity in the world, especially in the workplace and being able to know your worth, to not let anyone else tell you differently, to not let anyone else tell you that you are too much, that you are too sensitive for this because you are not at all.

Kim: Yes. Yeah. Kind of knowing your place in the world and being confident in that sensitivity, even if others don’t see that, kind of knowing that about yourself, people that do carry themselves differently, then yeah. It’s almost like other people’s words don’t affect you as deeply when you can show up in that way.

Danielle: Exactly. Because at the end of the day, you know who you are and what you can bring.

Kim: Yes. So beautiful. Thank you for that, Danielle. So, what kind of things do you help your clients do and what kind of people do you typically work with?

Danielle: So, I help them figure out what they want to do with their lives, whether it’s working for someone else or working for themselves, being able to set your own schedule to create the life that you want, a life where you don’t have to answer to anyone or anything, or let anyone else tell you your self-worth, not letting anyone else tell you that you’re too sensitive or too much, because that’s something that I’ve had to put up with my whole life. My whole life, I’ve had to put up with people in the workplace, telling me that I’m too much when I’m asking for something, that they can’t meet my needs just because of my sensitivity. So being able to inspire my clients that they don’t have to live this way, that there is so much better for them. They deserve better.

So, inspiring my clients to create that space for them, whether it’s starting that business, doing something on the side, or finding a workplace that allows you to embrace your sensitivity, that’s really important. But also teaching my clients how to set those strong boundaries, because being highly sensitive, I feel like you’re even more vulnerable to people taking advantage of you, walking all over you, even your best friends.

I’ve had some family members including with my mom and even my best friend who have walked all over me, who have taken advantage of me and who I feel like have just misunderstood me, who have not respected my boundaries, who have done things that have been hurtful to me. And so, learning how to set those boundaries, how to not let that happen is what I teach my clients as well. So, it’s not just the work aspect, it’s also the life aspect because at the end of the day, I want other HSPs to thrive in this world.

I don’t want them to believe that their sensitivity is a burden, that the world doesn’t want it because that is the total opposite. Your sensitivity is wanted. In fact, right now, with all the crazy shit that’s going on in the world right now, our sensitivity is needed now more than ever. Our gifts are needed now, more than ever, to create that space for compassion, for love, a space where people feel seen and heard and are able to make a difference in this world. That’s pretty much what I’m creating right now.

Kim: Danielle, that’s so beautiful. And I couldn’t agree with you more. I feel like there’s such a divide. Well, I don’t feel like, I think we all know that that’s the case. Big time. Yeah. And yeah, I’m with you. More of us need to be seen. More of us need to be heard. More of us need to step out of our shells and just be confident who we are because yeah, we’re needed that love, that light, that gentleness that we can offer, that wisdom is needed.

Danielle: Big time.

Kim: Yeah. So, you are doing such a good service to people, and I thank you for that and bringing your own love and light to it, your own spin to it. There’s something that I’ve read a couple times and I’m learning and that is we each have such a uniqueness to us and the things that we do in our life are only the things that we can do and only the way that we can do them. And just to see you stepping into that is just so beautiful. And yeah, I’m just applauding you and cheering you on.

Danielle: Thank you.

Kim: Yeah. So, can you share with me what you struggle with when it comes to your sensitivity? What’s the challenge for you, would you say?

Danielle: So, a big struggle for me has always been taking things personally. So, whether it’s criticism, like if I make a mistake, say I make a mistake at work or I say something that’s out of context and being corrected for it or being penalized and judged for it, it just sends me into a whole spiral. It’s like, am I not good enough? How can I make this mistake? I’m stupid. So just having all that negative self-talk after getting some sort of criticism, even if it’s something so small, that’s something that I’ve always struggled with as an HSP.

Thankfully, it’s gotten a lot better over the years with some therapy, personal fulfillment, and help from a few friends, but nevertheless, it’s a struggle, something that I’m always going to struggle with that I’m going to have to work through for the rest of my life because it’s not one of those lessons that you can just unlearn right away and never make again.

It doesn’t work that way.

Kim: Yeah. It takes time and practice. I’m with you. By the way, that’s something I struggle with too very deeply. And it’s weird because I feel like when it comes to HSPs in the workplace and in our careers, I feel like our workplaces today are so big on feedback, criticism, take this. And it becomes like, I don’t know…

Danielle: Oh, yes.

Kim: Yeah. I don’t know about your experience, but I know a lot of jobs it became like this kind of creates this competitiveness like I’m better…

Danielle: My God, yes.

Kim: ...or not good enoughness. And I was in a creative field, too. So, then it was like, is my creative work not good enough? Why am I not fast enough? Yeah, criticism, we take it so to heart because we take ourselves so seriously, I think.

Danielle: Exactly. Especially if we’re perfectionist and we were brought up to where we should never make mistakes or making mistakes was a bad thing, which is something that was pretty much me. Thankfully, I’m embracing my mistakes a lot more, but yeah, I feel like if you were always taught back then that making mistakes was not okay, I feel like it adds to it even more than if you were not taught that.

Kim: Yeah. Yeah. That and perfectionism, I feel like is such a struggle for so many of us.

Danielle: It is.

Kim: Yeah. We care. We want to do the right thing. We want to do…

Danielle: Exactly. Yeah. But we also have to understand that it’s okay to make mistakes. We all make them. Some are in others and some bigger than others, but the wrong line is that we make it and it just makes us human. Everyone who says you never make mistakes, once again, you’re a fucking liar.

Kim: Yes. You’re telling us the whole truth here and what you take away from it. Yeah. Mistakes happen all the time and yeah, it’s part of our growth.

Danielle: Absolutely.

Kim: What do you love about your high sensitivity? What do you celebrate about the trait?

Danielle: What I love about my sensitivity is that I’m able to understand people a lot more. I’m able to feel the energy in the room, sense people’s vibes and energies a lot more, which I think is pretty cool. It can also be tough if it’s not a great mood. For instance, if I go into work and I sense that one person’s in a bad mood or a lot of people are in a bad mood, it could be pretty awkward and make the job a little harder. But yeah, just being able to feel things deeply has really caused me to have more compassion people, better understand people. And I think along with people a lot better than a non-HSP would.

Kim: Right, because you can sense what other people are feeling. It’s not just ... It’s one of our superpowers. I think the hard part is not taking on other people’s energy, which I think you were alluding to. It could be so hard when you go into work and someone’s in an off mood and it can just switch it up for us. If we’re not careful.

Danielle: Yeah. Yeah. Unfortunately, I’ve had the quietest that other than that.

Kim: Yeah, same here. Same here, for sure. So, what advice would you give to people who may be struggling to find happiness or joy or struggling with their trait as a highly sensitive person? What would you say?

Danielle: Well, to anyone that’s struggling with their sensitivity right now, just know that you are not alone, you’re not a burden. Just because you’re highly sensitive doesn’t mean that your life is over. It doesn’t mean that you’re never going to succeed in life. It doesn’t mean that you won’t get to do the things that you want. If anything, it gives you an advantage because it means that you’re able to use that gift to help other people out, to make other people realize their self-worth. And it may not be easy, especially if there’s other people around you who do not understand your sensitivity, who just blow it off and think that, “Oh, it’s not big deal. Oh, that’s nothing.” Know that you are not alone, that it will get better. Being highly sensitive is a gift. You belong here. You matter. You deserve so much better for your life.

Do not settle for anything less than what you want or deserve. Go after that dream. Create the life that you want to live, a life that brings you joy and surround yourself with people who will understand and embrace your sensitivity. Whether it’s another HSP or a non-HSP, make sure you’re surrounding yourself with people who will embrace your sensitivity, who love you for you, who don’t try to change you because you matter too much to settle for anything less than that.

Kim: Yeah. Danielle, that’s so beautiful. Thank you for sharing that. You were telling me that you’re working on a guide. Can you share a little bit more about that? What’s this guide that you’re going to be offering and when might that be available?

Danielle: So the guide that I’m offering is a guide that helps highly sensitive people, embrace the life, embrace their sensitivity, and inspires them to create the life that they want, that helps them create the friendships that they want, the friendships that mean a lot to them, and also realizes their self-worth, that reminds them that their sensitivity is a gift that is nothing to be ashamed of. And yeah, just inspiring highly sensitive people to not settle for anything less than what they want or deserve.

Kim: Awesome. And this can be found on your website, I’m guessing, website?

Danielle: So, it is in the works right now. Well, by the time that this episode releases, it will already be out, but you can find it on my websites, which will be posted.

Kim: Okay, great. And then where can people follow along on your journey?

Danielle: So, you can follow me @SensitiveNinja. That’s where I post about my sensitivity, my story, and give out my tips for embracing your sensitivity in the real world at the Sensitive Ninja. And then I also have my personal page, which goes a little bit more into my life, especially as a hybrid athlete, which is @DRoseNinja. So that’s my personal page that you can follow me on as well if you want to see more of that aspect.

Kim: Perfect. All right. Awesome. Well, thank you so much. I appreciate you joining me today.

Danielle: Oh, thank you so much for having me, Kimberly. I love what you’re doing with the podcast and creating this amazing community, and you’re just doing so many amazing things in this world, and I hope to collaborate with you in the future.

Kim: Yeah, same here, Danielle. Thank you so much. That really, really touches me. That’s so kind.

Danielle: Oh, thank you so much, Kimberly.

Thanks so much for listening in on my conversation with Danielle. I hope it reminds you that our inner strength comes from honoring who we are, and when we learn how to support ourselves and others in the process, we’re able to better face our challenges with an open heart.

If you enjoyed this episode, be sure to subscribe and share it with other HSPs who might need to hear these words. It’s a great and easy way to spread more love and light in the world and support other HSPs along the journey to self-acceptance.

Until next time. Take care!

About Danielle Rose

Danielle Rose is a Highly Sensitive Person who’s on a mission to help other HSPs. 

She’s a Hybrid athlete and has run 5ks, 10ks, a half marathon, and will be running her first marathon in 2026. She also competes in Ninja Warrior Competitions and Obstacle Course Races and is now getting into a new sport called HYROX. 

She’s creating a community for Highly Sensitive People where she helps others embrace their sensitivity and use it to create the life that they want to live.

Follow along on Danielle’s journey:

Website: https://stan.store/sensitiveninja

Instagram: @thesensitiveninja 

Tiktok: @thesensitiveninja

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About Kimberly:

Kimberly Marshall is an Intuition and Soul Alignment coach for highly sensitive people (HSPs) and host of The Happy HSP Podcast. After 20 years in the publishing industry working for companies like Time Inc., Monster.com, and W. W. Norton, she left her corporate career to pursue work that better suited her HSP needs. She now helps HSPs reconnect with their intuition, energy, and soul’s purpose so they can live gentle, heart-centered lives in alignment with who they truly are.

Through her work, Kimberly hopes to shed more light on the reality of living with high sensitivity and inspire more HSPs to embrace their empathetic, loving, and gentle natures.

• Hosted/produced by Kimberly Marshall

• Edited by Fonzie Try Media

• Artwork by Tara Corola