Overwhelmed? Here's how to quickly calm your highly sensitive brain

Jun 4

One of the biggest struggles of high sensitivity is the constant feeling of overwhelm. Because you feel so deeply and you are processing stimuli around you so much, it is quite easy to fall into the trap of constant overwhelm.

Overwhelm isn’t something we can escape altogether, because everyone has seasons in which they are pulled to absolute capacity. However, when we are in those seasons, there are ways to take a step back and regain our calm.

Here’s how:

1) Turn off as much stimulation as you can

One of the fastest ways to quiet an overwhelmed mind is to turn off as much stimulation as you can. Think of your five senses.

If the lights around you are super bright, consider dimming them or moving to a space with very low light. If there's a lot of sound around you, turn some of it off. This could be your computer, your phone, your TV, or just step away for a moment from all the noise around you.

If you're wearing multiple layers or your clothing feels itchy or uncomfortable, it might be time to change into something more comfortable if you are able to do so. Turning off the immediate stimulation helps to quiet down some of the noise so that you can move through the other steps I'm about to talk about.

2) Do a positive replay of your day

If you are feeling completely overwhelmed, it might be time to think about what went well that day. Run your mind through some of the positive aspects of the day. This is the opposite of what we typically do- we think about everything we have going on and what is going wrong. Focus on 1 positive thing.

3) Get some sleep or rest

I have always had an obsession with sleep. One of the quickest ways to reset is just to lay down and close your eyes. Even if you're not able to sleep, just give your body a chance to restart or shut off for a moment. Power naps are typically helpful if you're able to do so, or just sit somewhere quiet and close your eyes for a while. When you're doing this, try really hard not to think about everything that you have going on. Just focus on the world around you think of sights, sounds and smells. Music can help to relax the mind and body.

4) Call a friend

One of the biggest traps that introverted highly sensitive people will fall into is the trap of isolation. When you have tried to unspiral yourself and it is not successful, it is very important that you have someone safe who you can turn to. This person does not even have to be highly sensitive, they just have to be somebody who is full of empathy. You can even pick a codeword with a friend. And the friend will just fill you with positivity, and help you shift your mind in a different direction. The goal is not for them to lie to you, the goal is just to help you shift your mind so that you can take a break and then go back into calm shape.

You in turn have to be comfortable with vulnerability and asking for help.

And there you have it. 4 simple ways to nip overwhelm in the bud.

Ready to master your sensitivity so you can reduce overwhelm, stand up for yourself and set better boundaries? Click here to schedule your free 15-min consult call.