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 protect 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.