Why Highly Sensitive People Are More Anxious, Burned Out, and Overstimulated Than Ever—And How to Cope
Be Yourself Photo by: Chela B.@chela_bonk Unsplash
If you’ve been walking around feeling like you’re one crisis—or one news alert—away from a full-on meltdown, you’re not alone. And no, you’re not overreacting, or “too sensitive.” You’re probably just a Highly Sensitive Person (HSP)trying to survive in a world that’s gone completely off the rails.
I work with a lot of Highly Sensitive People—queer, bi+, perfectionist, justice-driven, people-pleasing rebels just trying to hold it together. And lately? Every single one of them is fried.
I’m not talking sort-of-tired or a little worried. I mean existential dread, rage-crying at headlines, and fantasizing about living off the grid. That kind of fried.
This isn’t low-grade stress anymore—it’s full-body overwhelm. My clients are emotionally flooded, overstimulated, and carrying guilt—for not doing more, for having a job when others don’t, or for feeling okay when the world feels like it’s burning.
Add in a climate crisis, political fuckery, and a country flirting with fascism? No wonder your nervous system is screaming.
And let’s be real: the usual “self-care” advice? Bubble baths don’t cut it when your whole body feels like a live wire.
What You’ll Learn in This Post
Why highly sensitive folks are getting hit harder right now
What the hell is actually happening (economically, socially, politically)
How to stay sane, grounded, and human—without hustling harder or shutting yourself down
You’re not weak. You’re wired differently. And that difference? It matters.
But First—What Is a Highly Sensitive Person, Anyway?
In the 1990s, psychologist Dr. Elaine Aron coined the term Highly Sensitive Person (HSP) to describe people whose nervous systems process everything more deeply. We make up about 15–20% of the population. It’s not a diagnosis—it’s a trait. And it doesn’t mean you’re fragile.
It means your brain is wired to pick up more—more nuance, more emotion, more injustice, more risk... and yes, more overwhelm.
HSPs tend to:
Feel things deeply (like, deeply)
Pick up on mood shifts and body language in a flash
Absorb other people’s emotions like a sponge
Get overstimulated by crowds, noise, bright lights, or constant interruptions
Need more downtime—but rarely get it
Need more sleep—but often struggle to get that, too
Take longer to make decisions because you’re factoring in everything
That sensitivity often shows up in ways that feel invisible to others—until it doesn’t.
You're not “too much”—you're built for depth in a culture that worships speed and surface.
That depth is powerful. But it also gets pathologized, and needs care.
It’s Not Just You—Why the World Feels So Damn Loud Right Now
HSPs process information more deeply, absorb emotions like sponges, and get overstimulated fast. That means our threshold for emotional, sensory, and moral noise is lower—and the modern world is basically a screaming siren.
Layoffs. AI threats. School shootings. Climate collapse. Hate crimes. Book bans. The price of groceries.
You can’t scroll through your day without your nervous system lighting up like a pinball machine.
If you feel panicked, numb, or like you're checking out emotionally? That’s your body waving a red flag.
It’s not a personal failure—it’s a survival response.
The Hidden Toll of Overwhelm, Burnout, and Guilt for HSPs
Economic Anxiety and Burnout Are Hitting Us Harder
It’s not just the layoffs. It’s the fear of being laid off. It’s watching friends lose jobs, seeing AI automate people out of careers, and wondering if your work even matters anymore.
And if you're someone who hasn't lost your job? You might feel guilt on top of the anxiety.
You’re not imagining it. This emotional load is real.
Political Gaslighting and Social Violence Aren’t Abstract
HSPs often hold a strong sense of justice. So when you see anti-trans laws, reproductive rollbacks, and communities under attack, it doesn’t feel like news—it feels personal.
You're not just observing the chaos. You're living it.
Sensory Overload Is Nonstop—And It’s Not Your Fault
Zoom meetings. Slack pings. Breaking news. Sirens. Screaming pundits. TikTok shouting.
You’re not weak if you want to throw your phone out a window. You’re sensitive, and your system is maxed out.
We weren’t built for this level of input. And yet, we’re expected to perform like none of it matters.
Why Regular Self-Help Doesn’t Work for HSPs (And Might Even Make It Worse)
“Stay calm.” — While the world is burning?
“Don’t catastrophize.” — When the worst is actually happening?
“Connect with others.” — When most people don’t get what it’s like to feel everything?
You need something that speaks to you—not at you.
What Actually Helps Highly Sensitive People Right Now
Boundaries Are Not Optional—They’re Survival
You don’t owe anyone an immediate reply. Not your ex. Not your mom. Not the co-worker who trauma dumps.
Ask yourself:
Does this person energize or deplete me?
Is this an equal exchange, or am I their emotional dump site?
What could I do with the energy I’m spending on them?
Protect your bandwidth. Guard your peace.
Schedule Time-Outs Like Your Life Depends on It
Because it might.
Block off time. Step away. Turn off notifications. Let people know you’re going dark for a bit.
This is nervous system recovery, not flakiness.
Nourishing Connection—That Doesn’t Always Mean People
For some HSPs, social time = recharge. For others? One more energy leak.
Connection might look like:
Petting your dog
Journaling
Dancing alone
Praying to your ancestors
Rewatching a comfort show
If you’re burned out on people, that doesn’t mean you’re broken. It means you’re listening to your capacity.
Take Small Action—Not Doomscrolls
Worry without action is emotional quicksand.
Try this:
Write down what you’re scared of
Take one small action (donate, call a rep, send a supportive text)
If no action is possible, pause. Put a hand on your heart. Breathe. Pray. Sit in stillness.
Motion calms the chaos. You don’t need to fix everything. Just stay connected to what matters.
Motion calms the chaos. You don’t need to fix everything. Just stay connected to what matters.
Protect Yourself from Emotional Quicksand
Sensitive people tend to binge sad stories—GoFundMes, trauma reels, rescue montages.
Stop doing this to yourself.
Don’t confuse suffering with empathy.
Turn off the piano music and the trauma reels.
Your empathy doesn’t need to bleed to be valid.
Let’s Talk About Guilt—Because It’s Not Helping You Cope
Guilt for not doing more. For doing okay. For unplugging. For being white, cis, or straight-passing while others are under attack.
That guilt is real.
But it’s not fuel—it’s quicksand.
Let guilt inform you, not destroy you.
Let it shape your values, not hijack your nervous system.
You don’t have to earn your place in the movement by suffering.
Final Thought: You Weren’t Made for This System—And That’s Your Superpower
You’re not failing because you’re tired.
You’re not weak because you need rest.
You’re not too much because you care.
You’re a Highly Sensitive Person in a culture that rewards numbness.
That doesn’t make you fragile. That makes you awake.
You don’t have to toughen up.
You get to soften into your truth.
That’s where your power lives.
And that? That’s what self-care for HSPs is really about.
As an HSP myself—and a therapist who works almost exclusively with other Highly Sensitive People, especially queer, bi+, justice-driven, perfectionist women—I know how hard it is to keep showing up in a world that doesn’t slow down.
You don’t need to do it alone. And you don’t need to fix yourself to feel better.
Feeling seen? This is the kind of work I do with clients every day—especially queer, bi+, perfectionist, anxious humans trying to stay grounded in a world that never stops spinning.
👉 [Reach out here] if you’re ready to stop faking fine and start healing for real.
Disclaimer: This blog reflects my personal views on mental health and is not a substitute for therapy. The content is general and may not apply to everyone. If you're struggling, please reach out to a licensed mental health professional.
