Why Do I Get Overwhelmed So Easily?
If you’ve ever had a sensory experience that felt overwhelming, it may have been unsettling for you, potentially involving a cacophony of sights, sounds, smells, and sensations, leaving you vulnerable or with a sense of being drained. For individuals with sensory processing sensitivity, everyday situations may seem magnified, as heightened sensitivity can intensify the impact of sensory input.
These individuals, often referred to as highly sensitive persons (HSPs), have a unique trait that makes them more susceptible to feeling overwhelmed by external stimuli. If you relate to this experience, reviewing common experiences of HSPs, factors contributing to their overwhelm, and coping strategies to help them navigate challenges may be helpful.
Understanding highly sensitive people
Sensory-processing sensitivity is a type of neurodivergence characterized by a heightened sensitivity to external stimuli, emotions, and subtleties in the environment. This heightened sensitivity can contribute to overwhelming feelings and may make some situations challenging. Individuals with sensory-processing sensitivity are often called HSPs.
Why do I get overwhelmed so easily as an HSP?
Some factors that contribute to overwhelm for HSPs may include:
- Sensory overload: HSPs may experience sensory overload due to their heightened sensitivity to noise, bright lights, strong smells, or crowded environments. Such stimuli can overwhelm their nervous system, leading to a sense of overwhelm.
- Emotional intensity: HSPs often experience emotions more intensely than others. While sensitivity can be a gift for some, it may also lead to feeling overwhelmed when faced with intense emotional situations or when simultaneously experiencing a surge of various emotions.
- Empathy and absorption of others' emotions: HSPs tend to have a high degree of empathy and may absorb the emotions of others, which can be overwhelming. Being deeply affected by the emotions of those around them can contribute to their own feelings of overwhelm.
Coping strategies for overwhelm as a highly sensitive person
If you identify as an HSP and often find yourself overwhelmed by the intensity of everyday experiences, it may be beneficial to recognize that you have unique needs and sensitivities. Coping with the challenges that sometimes accompany life as an HSP may require a more tailored, structured approach to help you prevent feelings of overwhelm or burnout. Consider the following coping strategies.
Manage time wisely
Proper time management may play a significant role in reducing overwhelm. Often, time management tools like to-do lists and time-blocking charts can help break tasks into smaller, manageable segments, visualizing your tasks and time commitments and prioritizing accordingly. Daily, weekly, and monthly calendars may also help you feel more in control of your time and help you prioritize tasks. Consider using a bullet journal or digital productivity app to stay organized.
Set SMART goals
For HSPs, empathy and emotional intensity can make it easy to over-commit. However, taking on too much at a time may result in feeling overwhelmed or even burned out. Instead, set SMART goals to establish realistic expectations for yourself. SMART goals are goals that follow the SMART acronym:
- Specific
- Measurable
- Attainable
- Relevant
- Time-bound
The SMART framework may ensure your goals are well-defined and within reach, which may help you make steady progress toward your goals without getting overwhelmed.
Adopt mindful practices
For HSPs, mindfulness can be beneficial for cultivating resilience in stressful situations. Mindfulness is a technique for engaging with the present moment that can help you process sensory stimuli without attaching thoughts or emotions to them.
For example, an HSP might find a busy supermarket to be an overwhelming experience. Mindful practices like deep breathing and grounding techniques might help you observe each element of the busy store in a focused and calm manner without affecting you negatively.
Set healthy boundaries
Due to their empathic nature, HSPs may find that they tend to overextend themselves and absorb the emotions and needs of others, which may lead them to feel overwhelmed. Setting healthy boundaries can be crucial for HSPs to safeguard their energy, maintain emotional well-being, and prevent burnout. It can be healthy and normal to assert your limits and needs and say no in situations where you believe you may become overwhelmed.
Practice self-care
Self-care can also be vital for overall well-being and resilience. Try to maintain positive self-care habits, including adequate sleep, regular exercise, and a nutritious diet. While it can be easy to imagine your mind and body as separate parts of yourself, the two are inextricably linked. Research has found that physical health directly impacts mental and emotional well-being, making self-care a valuable aspect of managing sensory processing sensitivity.
Implement routines and structure
Having routines and structure in your personal life can provide a sense of predictability and stability for HSPs. Try implementing daily routines to structure your day. Knowing what to expect may help alleviate anxiety and reduce feelings of being overwhelmed and can help you incorporate vital self-care and relaxation practices into your routine.
Cultivate comfortable spaces that promote relaxation
HSPs can create comfortable, relaxing spaces that can serve as a refuge to recharge and unwind. Consider organizing your area to promote relaxation and minimize visual clutter. Soft lighting, soothing colors, and natural elements can be parts of a peaceful ambiance. In addition, try to incorporate comforting objects that appeal to your senses, such as blankets, pillows, and scented candles. Having a designated space where you can retreat and decompress may allow you to recharge and find solace amidst the demands of the external world.
Engage in creative outlets and hobbies
Creative activities and hobbies can be a therapeutic outlet for HSPs, people with an anxious attachment style, individuals who become easily overwhelmed, and those experiencing other symptoms of sensory overload. Painting, writing, playing an instrument, or engaging in any form of artistic expression can provide a sense of calm and rejuvenation and serve to process emotions and experiences.
Creative activities may allow you to channel your sensitivity into a tangible and meaningful sensory activity. Whether you choose painting, writing, playing music, or another creative hobby, these outlets can provide an opportunity for self-expression and a way to explore and release emotions safely and cathartically.
Seek therapy for help managing emotions
For HSPs, talk therapy can be a valuable source of guidance in navigating the challenges of being highly sensitive. A therapist who understands the unique needs and traits of HSPs can provide a supportive and non-judgmental space for exploration and growth.
Therapy may help HSPs develop coping strategies, build resilience, and enhance self-awareness. A therapist can help you learn to understand your unique strengths as an HSP, understand the underlying causes of overwhelm, and develop healthier ways of managing emotions and stress. A skilled therapist can assist you in setting boundaries, managing sensory sensitivities, and navigating social events and interactions.
Seek support for co-occurring conditions
Therapy may also help you manage mental health issues that often co-occur with sensory processing sensitivity, such as anxiety disorders. Several therapies for anxiety have been found to be effective, including mindfulness therapies, CBT, psychodynamic therapy, and EMDR.
Alternative therapy for highly sensitive people
Some highly sensitive people may struggle to find treatment options that aren’t overwhelming to them. In these cases, online therapy may offer a sensory-friendly alternative to traditional face-to-face therapy.
Online therapy platforms like BetterHelp can provide an affordable and convenient way to access mental healthcare from the comfort of home and be as effective as in-person sessions. Users can choose an ideal meeting format via videoconference, phone call, and text message capabilities.
Effective support for stress, anxiety, and more
Studies also back up the effectiveness of online therapy. One recent study found that online interventions for anxiety, post-traumatic stress disorder (PTSD), depression, and stress were more effective and affordable for clients and led to a more significant quality of life after treatment.
Takeaway
What is the best coping tool for people who get overwhelmed easily?
One of the best coping tools for people who get easily overwhelmed is deep breathing. If you feel stressed or overwhelmed, pause what you are doing for a moment and take a few deep, slow breaths. This can help soothe your emotions, regulate your mood, and alleviate physical symptoms such as headaches.
What are the best relaxation methods to relieve stress and anxiety?
One of the best stress- and anxiety-relieving relaxation methods is deep breathing exercises. Others include physical exercise, meditation, yoga, and spending time outdoors. You can put a note on your bathroom mirror to remind you to practice these relaxation techniques for when you notice signs of stress. Plus, these techniques are important parts of overall wellness.
What is it called when you are overwhelmed with emotions?
When you feel overwhelmed with emotions, it’s called “emotional flooding,” “emotional overwhelm,” or even “emotional dysregulation.”
What should I do if I get overwhelmed so easily?
If you get overwhelmed easily, the best thing to do is to first recognize what sorts of situations cause you to feel overwhelmed. From there, you can try to limit your exposure to those situations and also learn coping strategies so that you can deal with those situations more effectively.
Is being overwhelmed a symptom of anxiety?
Yes, overwhelm can be a symptom of anxiety. If you worry about every little thing, you can easily become overwhelmed. This can lead to trouble sleeping or concentrating, which can in turn worsen anxiety and overwhelm. If you feel unable to cope with things on your own, reach out to a mental health professional for support. Therapy can help you accept your situation, learn coping strategies for dealing with anxiety, and regain your peace of mind. Then, when stressful things happen, you can be more resilient.
How do you support an overwhelmed partner?
You can support an overwhelmed partner by helping them with what they need at the moment. If they need space and time alone, you can offer to give them space, even taking the kids and dog out of the house. If they want you around, you can see what will help them in that moment, whether it’s listening to them, a backrub, or a hot cup of tea. You can also temporarily offer to take some household tasks off their hands.
How can you find relaxation when feeling overwhelmed?
It’s hard to relax when you feel overwhelmed, especially when you feel like there is so much to accomplish. See if you can step away from your responsibilities for a short period of time to do something relaxing. Walking outdoors, meditating, and doing deep breathing exercises can all help to relax you.
How can I control my emotions if I feel easily overwhelmed?
You might easily feel sad or angry and have a hard time controlling your emotions. One way to control your emotions if you get overwhelmed easily is to recognize that you are on the verge of experiencing strong emotions and remove yourself from the situation that is provoking them. You can also slowly count to ten, taking deep, slow breaths.
Why do I get overwhelmed so easily?
There are a number of reasons why you might be constantly feeling overwhelmed. You might have too many responsibilities, you might be dealing with sadness and loss, you might have financial anxieties, you might be dealing with a relationship ending, you might be feeling the effects of trauma, you might be coping with mental illness, you might be surrounded by constant chaos at home, or you might be neurodivergent. Introspection and therapy can help you get to the root of your overwhelm and help you find coping strategies.
Is being easily overwhelmed a result of ADHD?
ADHD is not the only reason for someone becoming easily overwhelmed, although it can be a factor. People with ADHD often deal with difficulty concentrating and cognitive fatigue, which can lead to overwhelm. If you, any friends, or a family member are experiencing symptoms of ADHD, seek the support of a mental health professional.
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