Feeling Overwhelmed as a Highly Sensitive Person? You’re Not Alone

That familiar HSP mix of tired, tuned-in, and taking a minute.
Photo by Farshad Sheikhzad on Unsplash

Do you ever feel completely maxed out in places that are supposed to be fun?
Do crowded restaurants feel like chaos instead of connection — even while everyone else is laughing and chatting away?
Does the idea of Disneyland — the happiest place on Earth — sound more like sensory overload hell on earth?

If so, there’s nothing wrong with you. You’re not antisocial. You’re not “too sensitive.” And you’re definitely not alone.

Chances are, you’re a Highly Sensitive Person (HSP) — or someone with a deeply sensitive nervous system — trying to function in a world that constantly demands more than it gives.

And especially right now — with political chaos, climate anxiety, and the constant firehose of terrible news — it’s no wonder our systems are in overdrive.
Even the “small” things — background noise, text tone, open tabs, emotional whiplash — can feel like a threat when everything else already does.

Let’s break it down — and talk about what we can actually do about it.

What Is a Highly Sensitive Person (HSP)?

About 20% of the population is born with a more sensitive nervous system. It’s not a disorder or a flaw — it’s just a natural variation in how some of us process the world.

If you’re highly sensitive, it might mean:

• You notice subtle details others miss — the mood in a room, an offhand comment, a shift in tone.

• Loud noises, bright lights, or chaotic environments drain you fast.

• You need downtime after socializing, even if you love the people you were with.

• You feel things deeply — not just your own emotions, but other people’s too.

• You think things through (sometimes too much) before acting or speaking.

All of this is normal. More than that, it’s a strength. But it can also be exhausting — especially if you’ve been told your whole life to toughen up, stop overthinking, or not take things so personally.

Many of my therapy clients — queer folks, women and femmes, perfectionists, caregivers, quiet leaders — are deeply sensitive and deeply tired.
And I get it — I’ve felt it too. Especially in today’s climate, where the world seems to expect constant output with no pause for breath, rest, or grief.

So yes, overwhelm comes with the territory.

Why Highly Sensitive People Get Overwhelmed More Easily

Overwhelm doesn’t mean we’re weak — it means our systems are working hard. And for HSPs, they’re often working overtime.

Here’s why:

1. We’re processing more than most.
Our brains take in more sensory detail, emotional nuance, and environmental information.
What others might shrug off, we’re logging, analyzing, and responding to — all at once.
Imagine running a dozen tabs while everyone else is using two.

2. We feel emotions vividly.
We don’t just notice things — we feel them.
A kind gesture can move us to tears. A harsh comment can sting for days.
That intensity isn’t a weakness — it’s part of what makes us thoughtful, creative, and empathetic.
But it also means emotional overload happens faster.

3. We care. A lot.
About people. About doing things well. About justice, relationships, our work, the world.
We’re not wired for apathy.
And if you’re queer, trans, Bi+, or in a “straight-presenting” relationship, that care often stretches even further — to your identity, your safety, and the fight to exist without having to explain yourself.

But when everything feels urgent and we’re constantly “on” for others — or the world — without recovery time? Burnout becomes inevitable.

7 Signs You’re Overwhelmed as a Highly Sensitive Person

Overwhelm doesn't always look like a meltdown. Often, it builds quietly. Here are a few signs we’re hitting capacity:

1. We get pissed off and shut down.
Not full-on rage, but that simmering frustration that makes us want to walk away from everything — even the things we care about most.

2. Tiny stuff starts to spiral.
We lose our keys and suddenly feel like the whole day is falling apart.
A minor email feels like a personal attack. Our tolerance shrinks, and panic or dread creeps in.

3. Brain fog rolls in.
Decision fatigue. Blanking out mid-sentence. Struggling to finish a thought.
All signs our mental bandwidth is maxed.

4. We’re exhausted — even after resting.
This isn’t just physical tiredness. It’s that deep soul-tired feeling that makes us want to cancel plans, ignore texts, or cry over dinner.

5. Everything feels louder, brighter, or more intense.
The buzzing light? The loud hallway? That damn ticking clock? Suddenly it’s unbearable.

6. We can’t stop thinking about one little thing.
Maybe it’s a comment someone made. Maybe it’s a typo in an email.
Fixating on something small can be the brain’s way of trying to regain control.

7. We start snapping — or spacing out.
Irritability or emotional numbness are both signs we’re over capacity.
Think: the grown-up version of a toddler who needs a nap.

Overwhelm Isn’t a Personal Failure — It’s a Signal

Here’s the truth: overwhelm is not about being “too sensitive.”
It’s about running out of capacity in a world that demands more than it gives back — especially from those of us who’ve been taught to take care of everything and everyone.

Overwhelm isn’t a flaw. It’s a message.

It’s our body and brain saying: I need less noise, more rest, and fewer damn emergencies.

Let’s talk about what helps.

3 Ways to Gently Support Yourself Through Overwhelm

1. Step away from the noise — literally and figuratively.
Overwhelm is often a sign of too much input, not enough integration.
Even small steps help:

• Sit in silence, even for five minutes

• Take a break in a quiet space (yes, even the bathroom counts)

• Turn off notifications

• Step outside and let your nervous system recalibrate

Pro tip: I tell clients to create a “sensory buffer zone” at home — soft lighting, cozy textures, a place where nothing is expected of you.

2. Honor your limits — and set boundaries accordingly.
If we’re used to being the reliable one, the overachiever, the emotional rock — this can feel awkward as hell.
But boundaries aren’t selfish — they’re kind.

• Say no (or not right now) more often

• Practice disappointing people gently — their comfort isn’t our job

• Ask: What do I need right now — and how can I honor that without apology?

3. Separate your feelings from others’.
Sensitive folks often absorb emotions like sponges. But not everything we’re feeling is ours.

• After emotional encounters, ask: Is this mine to carry?

• Journal to sort through what’s yours and what isn’t

• Let yourself feel what’s real — and consciously release what’s not

Being Highly Sensitive in a Loud World Is Brave

If you’re a sensitive person — especially a Highly Sensitive Queer (HSQ) or someone navigating systemic pressure, caretaking, activism, or just being human in 2025 — you’re already doing something brave.

We are feeling in a world that numbs.
We are noticing in a culture that rushes.
We are caring in an environment that often asks us not to.

That’s not weakness. That’s wisdom.

The Erasure of Queer Sensitivity Is Real — and Political

And if you're a Highly Sensitive Queer — especially Bi+, trans, questioning, or in a relationship that doesn’t “look queer enough” to the outside world — there's another layer to the overwhelm: erasure.

In this political moment, queerness is being flattened, denied, and actively deleted.
“Woke” has been weaponized to mean “weak.”
Sensitivity is mocked. Visibility is punished. And somehow, to be queer in public — especially if you’re soft, emotional, or nuanced — is to be seen as both too much and not enough.

That erasure? It doesn’t just hurt. It destabilizes.
Especially for those of us who notice everything, feel everything, and still get told we don’t exist.

You’re Not “Too Much” — You’re Differently Wired (and That’s a Good Thing)

Let me say it plain: You were never too much.
You were just more aware, more attuned, more impacted than the people around you knew how to understand.

You notice patterns others miss.
You catch emotional shifts that haven’t even been spoken.
You remember how people feel — not just what they said.
You can read a room in three seconds flat.

That’s not a bug in the system. It’s a different operating system altogether.

In a culture obsessed with toughness, loudness, and productivity at all costs, your sensitivity is a quiet rebellion.

So take up space. Take a nap. Say no. Feel it all.
And don’t you dare apologize for any of it.

You’re not broken. You’re built for depth.
You’re not weak. You’re wide awake.

And the world needs exactly that.

P.S. If you're queer, questioning, or a sensitive soul who's had a hard time finding a therapist who gets it, keep looking — the right one is out there, and you deserve support that meets you exactly where you are.

Disclaimer: Reading this blog isn’t the same as working with a therapist. If you’re struggling, I encourage you to reach out to a licensed mental health professional — you don’t have to do this alone.