Managing Overwhelm as a Sensitive Person

Managing Overwhelm as a Sensitive Person: A Guide for People Who are Juggling Life

As a sensitive individual, I find myself deeply attuned to my environment, the people around me, and even the media I consume. While I cherish family gatherings and social events, I often experience a “happiness hangover” once they’re over. Similarly, post-holiday blues can hit me hard after a much-anticipated trip. When life is simple, I crave excitement and adventure, yet when it gets busy, I can quickly feel overwhelmed, as if there’s too much to do and not enough time to do it all.

Does any of this resonate with you?

As someone who frequently experiences feelings of overwhelm, I’ve come to accept this as an intrinsic part of who I am. My sensitivity allows me to feel things deeply, and I’ve learned to appreciate this aspect of myself. It enables me to get genuinely excited about holidays or special activities, be passionate about my work, and it lets me marvel at the world with a sense of wonder that fuels my zest for life.

However, this intensity comes at a cost and makes me susceptible to overwhelm. I find myself in this state when I feel burdened by too many tasks, with countless thoughts swirling in my mind, making it hard to focus or complete anything and negative thoughts convince me that I’m letting everyone down - myself included.

Over time, I’ve developed a method that helps me ground myself, regain focus, and navigate through these moments of overwhelm. While this approach works well for me, I recognise that we are all unique, and what works for one person may not work for another. My hope is that sharing my process will inspire you to discover your own way of managing overwhelm, one that you can rely on whenever you need it.

1. Allow Yourself to Feel

First, I give myself permission to fully experience my emotions. I’m someone who needs to ‘sit in my stuff’. This might mean spending a few hours or even days allowing myself to feel whatever I’m going through without judgment. I create space for a mental ‘pity party’ if necessary, giving myself the grace to process my feelings. For me there is no skipping over this bit, after all ‘what you resist, persists’.

2. Seek Clarity

Often, after giving myself this time, the root of what’s overwhelming me becomes clearer. With this newfound clarity, I can begin to address the issue more effectively. Sometimes discussions with loved ones helps this and I am lucky to have a few people in my life that I am able to share this most vulnerable part of myself with.

3. Create a Plan

Next, I formulate a plan. Writing things down helps me organize my thoughts and prioritize tasks, especially those with pressing deadlines. I can look at things objectively and pragmatically and this helps me build that ‘can do’ feeling within myself.

4. Communicate with Loved Ones

It’s important to communicate with those closest to me. If I’m feeling overwhelmed, chances are they’ve noticed something is off. Keeping them in the loop not only provides support but also helps them understand what I’m going through.

5. Take Action

Finally, I take a step forward, no matter how small. When I’m struggling to get started, beginning with something manageable helps build momentum. I accepted a long time ago that I might not feel like it. I might never feel like it, but commitment for me is seeing things through even when you don’t feel like it. More often than not, once I get going, I achieve more than I expected, surprising myself in the process. Again I might document this in a journal or in a list. Think ‘All Done’ list, instead of ‘To Do’ list.

By the end of this process, my feelings of overwhelm usually subside, replaced by a sense of accomplishment. I may not have completed everything, but with self-compassion, I remind myself that progress, no matter how small, is enough.

If you find yourself struggling with similar feelings of overwhelm, remember that it’s okay to take a step back, feel your emotions, and approach your situation with kindness. We all have our moments, and it’s how we navigate through them that matters.

Take the First Step Today

Are you ready to manage overwhelm and take control of your life? Start by giving yourself permission to feel, then find your clarity, make a plan, and take that first small step forward. You’ve got this, and remember, you’re not alone on this journey. Reach out if you need guidance or support—sometimes, a little help can make all the difference.

Till next time, take care of yourself.