Understanding Why Highly Sensitive People Get Overwhelmed and Finding Solutions by Julie Bjelland, LMFT
Being highly sensitive is a unique and valuable trait, but it comes with challenges. One of the most common struggles for HSPs is dealing with overwhelm. This article explores why HSPs often get overwhelmed more easily and offers practical solutions to help manage and mitigate those overwhelming feelings.
Why Do We Get Overwhelmed More?
Heightened Sensory Processing: HSPs have a finely tuned nervous system, which means we perceive sensory stimuli more intensely, including loud noises, bright lights, strong smells, and even fabric textures. The sheer volume of sensory information we process can quickly become overwhelming.
Intense Emotional Responses: Our emotional depth is a strength but can also lead to overwhelming emotional experiences. We intensely feel joy, empathy, and sadness, making us susceptible to emotional exhaustion in emotionally charged situations.
Overthinking and Overanalyzing: HSPs tend to think deeply and process information thoroughly. While this can be an asset, it can also lead to rumination and overanalysis, creating mental fatigue and contributing to overwhelm.
Empathy and Absorbing Others' Emotions: Many HSPs are highly empathetic, often absorbing the emotions of those around us. This emotional sponge effect can leave us feeling drained and overwhelmed when encountering others in distress.
Stress Sensitivity: We are more sensitive to stressors, even those that might seem trivial to others. Everyday stressors can accumulate, leading to chronic overwhelm if not managed effectively.
What Can Help
Self-Awareness: The first step is recognizing your sensitivity as a strength rather than a weakness. Embrace your unique perspective and acknowledge that being an HSP is a valuable trait. (Watch a video about high sensitivity here).
Boundaries: Setting clear boundaries is crucial. Learn to say no when necessary and create space for yourself when you need it. Respect your need for downtime and solitude. (Click here to watch my free webinar about boundaries).
Self-Care: Prioritize self-care routines that nurture your physical and emotional well-being, including mindfulness practices, meditation, yoga, or time in nature. (Get the HSP Toolbox here).
Emotion Regulation: Develop strategies to manage intense emotions. Journaling, talking to a therapist, or practicing mindfulness can help you process emotions. (Find an HSP therapist, healer, or coach here).
Stress Management: Implement stress management techniques such as deep breathing exercises, progressive muscle relaxation, or hobbies that provide an outlet for stress. (Learn more about a calming breath technique that’s been proven effective for HSPs here).
Healthy Lifestyle: Maintain a balanced diet, regular exercise, and adequate sleep. A healthy lifestyle can significantly reduce sensitivity to stressors. (Read some sleep tips for HSPs here).
Seek Support: Connect with fellow HSPs or seek support from a therapist who understands the challenges of high sensitivity. Sharing experiences and coping strategies can be immensely helpful. (Join our family of supportive, kind-hearted HSPs here).
Mindful Environments: Create environments that cater to your sensitivity. Minimize sensory triggers and surround yourself with calming elements in your living and working spaces. (Watch my free webinar about sensory overload here).
Being highly sensitive is a gift, but it comes with its own challenges, including susceptibility to overwhelm. By understanding the reasons behind our overwhelm and implementing effective strategies for managing it, we can lead fulfilling lives that honor our sensitivity. Remember, being an HSP is part of what makes you unique, and with the right tools and support, you can thrive in a world that may sometimes feel overwhelming.
Explore more resources for highly sensitive people
Julie Bjelland, LMFT
An HSP Psychotherapist specializing in high sensitivity. As the founder of Sensitive Empowerment, she is passionately committed to raising awareness about the extraordinary value inherent in sensitivity. Recognizing the vital importance of education and support, Julie is dedicated to equipping HSPs with the necessary tools to reduce their susceptibility to mental and physical health challenges. Her extensive array of resources stands as a heartfelt endeavor to provide this essential support. Learn more at JulieBjelland.com.
Some men have expressed frustration about my focus on women’s autism experiences, but this emphasis addresses a longstanding research gap that makes women-centered support essential.