How to Cope with Sensory Overload: A Guide for Highly Sensitive People
Does the world feel too loud, too bright, and too chaotic for your highly sensitive nervous system? Explore 5 skills to decrease overwhelm and calm your mind.
For anyone prone to sensory overwhelm, it can feel like the volume knob on the world is permanently cranked to “MAX.” When the chaos goes on for too long, it can induce anxiety, fatigue, discomfort, and even physical pain.
If you’re a highly sensitive person (HSP), your heightened awareness, while enriching, can easily tip into overwhelm. It’s a constant dance between appreciating the world’s nuances and processing the tidal wave of stimuli that floods your senses.
From one highly sensitive person to another, here are 5 ways to regulate your nervous system and decrease overwhelm.
1. Distance yourself from the trigger.
This might seem obvious, but try to move away from the source of overwhelm.
If possible, physically remove yourself from the situation. Walk away from the noisy crowd. Step outside for a breath of fresh air. Find a neutral or calm space – a quiet corner of the cafe; a less crowded section of the grocery store. Excuse yourself to go to the bathroom. You might find relief from a few quiet minutes in the bathroom stall.
If leaving the scene is not possible, shift your attention. In a room lit by painfully fluorescent lights, you might close your eyes for a minute, or focus your gaze on the least overwhelming color in the room.
2. Calm your nervous system through breathing.
Mindful breathing – in which you are intentional and aware of your inhales and exhales – is a powerful tool for self-soothing. Deep, slow breaths activate the body’s parasympathetic nervous system, the “rest and digest” center.
Practice slow breaths in through your nose and out through your mouth. Visualize the oxygen washing away tension and bringing calm energy into your body. Each breath that you take regulates your heart rate, blood pressure, and oxygen flow to the brain.
When we practice mindful breathing, we direct attention away from external stimuli, and shift attention inward. We can focus on creating a quiet space within us, making us less susceptible to sensory overload.
3. Ground yourself in the senses.
The opposite of sensory overwhelm is sensory joy.
In moments of distress, focus on grounding yourself through specific, pleasant sensory experiences. Squeeze a stress ball. Play with a fidget toy. Look at a picture of your favorite place or person. Smell your favorite soap or essential oil.
Put on noise-canceling headphones. Listen to music that induces positive feelings – joy, peace, gratitude, compassion. Massage body parts that are holding tension – legs, arms, hips, forehead.
Savor a piece of chocolate. Sip a cup of soothing tea. Wrap yourself in a cozy blanket. Pet your dog or cat. Whatever brings you comfort, make time and space to enjoy it. Even 30 seconds of music-listening can dramatically shift your mood and energy level.
Use these practices to recharge after a stressful day. Your nervous system wants to regulate itself. For each sense that you have – sight, sound, smell, touch, taste – there is an experience of joy, pleasure, or neutrality that is available to you.
4. Communicate about your experiences & needs.
You might inform trusted friends and family about your sensory needs and ways they can support you. This could sound like:
PROACTIVE COMMUNICATION
“I prefer to meet up in quieter spaces – could we try this restaurant instead of the busy one?”
“Crowds stress me out. I’d like to find a way to spend time together without going there.”
IN-THE-MOMENT COMMUNICATION:
“The lighting is really bothering my eyes. Is it possible to adjust the brightness?”
“I’m having trouble hearing you, since it’s so noisy. It’s best if we pause this important conversation and circle back later.”
“I'm feeling overwhelmed, would you mind giving me some space?”
As a highly sensitive person, you might be used to masking – pretending that you’re more comfortable than you are, downplaying your needs and emotions, and “going with the flow” while internally screaming. Your people-pleasing tendencies have likely helped you avoid scrutiny, judgment, and rejection in an insensitive world.
Consider if you’d like to try a different way. How would it be to let the mask down and share how you’re actually feeling?
This invitation comes with an important caveat: in some cases, it may not feel safe to drop the mask. There may be power imbalances, relational dynamics, or a history of oppression and discrimination, that make unmasking complicated and even dangerous for some people. I want to acknowledge this nuance, so that each person can decide what makes sense for their life.
Wherever and whenever possible, practice saying no – to events that you don’t want to participate in; to situations that destabilize your nervous system. You’re allowed to turn down invitations, suggest alternate arrangements, and set boundaries that prioritize your health.
It’s okay to say:
“That doesn’t work for me.”
“Let me think about that.” (instead of saying yes automatically)
“I’m not available for X (intense, stressful activity), but I’d be interested in Y (activity that better suits your nervous system).”
5. Move your body.
Sensory overload doesn’t just impact the mind – it’s felt all throughout the body. That’s why it’s important to shake off, release, and move through overwhelming experiences.
How does this work? Exercise releases endorphins, which increase calm and reduce stress in the nervous system. This can counteract the heightened anxiety and agitation often associated with sensory overload.
Physical activity increases blood flow to the brain, leading to better communication between different areas involved in sensory processing. This can help the brain more efficiently filter and prioritize incoming information, making it less likely to become overloaded.
Some people may find vigorous exercise helpful, while others prefer gentle stretches like yoga, or rhythmic movements like walking or dancing. Experiment with different types and intensities of movement to find what works best for you.
With awareness, a toolkit of self-regulation skills, and a huge dose of self-compassion, you can learn to manage sensory overload and enjoy your life.
Remember, everyone experiences sensory overwhelm differently. Don’t hesitate to seek professional support if sensory overload significantly impacts your daily life.
If you’re a highly sensitive person seeking therapy, let’s connect.
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About the Author
I’m Liz Zhou, a holistic trauma therapist (MA, LPCC, she/her). My work integrates teachings from psychology, neurobiology, multicultural awareness, and spirituality. I provide compassionate therapy for highly sensitive people across Colorado.
