Highly sensitive people (HSPs) process the world in a deeper, more intricate way than most.
That’s not a bad thing, by the way — multiple studies have shown that sensitivity is actually a superpower, boosting creativity, empathy, and even cognitive ability, per TIME. That being said, feeling things so deeply does have some downsides, mostly in terms of sensory overload and stress levels. If these everyday situations feel particularly overwhelming or stressful, even when no one else seems bothered, you might be an HSP. That’s nothing to be ashamed of, but it does mean you might need to make some changes in life to keep your anxiety down and protect your peace.
1. Loud noises or chaotic environments
If you’ve ever found yourself wanting to run for the hills the moment you walk into a noisy, bustling space, you’re not alone. For people like you, those loud noises, overlapping conversations, or chaotic environments can feel overwhelming. It’s not just that you hear them; you really feel them, and they can leave you frazzled or drained. It’s not that you don’t enjoy the hum of life, it’s just that you need some balance. After a noisy event or a crowded room, retreating to a quiet, peaceful space is a must to help you regain your energy and get back to a place of calm.
2. Crowded spaces
Packed crowds — whether it’s a busy shop, a festival, or a packed train — can be physically and mentally exhausting. The noise, the movement, and just the sheer proximity to other people can feel like a sensory overload. You might even find yourself longing for personal space, where you can just breathe and not feel so crowded. After these experiences, it’s common to feel mentally drained. If you can, try visiting places during quieter hours or choosing spots that don’t have a big crowd. A little more space and peace can make all the difference.
3. Overwhelming workloads
Even when your to-do list doesn’t seem that long, the weight of all those tasks can quickly become overwhelming. For someone who processes everything deeply, even small projects can feel like mountains. When deadlines loom, it can feel like the weight of the world is on your shoulders, making you unsure of where to even start. But here’s the thing: it’s not that you’re lazy, it’s that you engage super intensely with each task. Breaking things down into smaller, manageable steps and focusing on one thing at a time can ease the stress. Having strategies in place to stay organised can also help make everything feel less chaotic.
4. Criticism or harsh feedback
Criticism can sting, no matter how constructively it’s given. No one likes hearing less than flattering things about themselves, but for you, it can feel particularly tough. When someone offers feedback (even when it’s meant to help), you might find yourself replaying their words over and over, trying to pick apart every detail. The emotional weight of it sticks with you longer than it might for someone else. It’s natural to feel impacted by this, but try to remind yourself that feedback is just a tool for growth, not a personal attack. Self-compassion is key here. Remind yourself of your strengths and that it’s okay to learn and grow from these moments.
5. Having to make tough decisions
If making decisions feels like a mental marathon, you’re definitely not alone. For you, even the simplest choices can become a huge exercise in overthinking. Whether it’s choosing what to wear, deciding what to eat, or even bigger life decisions, the pressure of potentially making the “wrong” choice can be exhausting. The key is to trust your instincts and accept that no decision is perfect. Taking baby steps in making smaller decisions each day can help build confidence for the bigger choices. Don’t be too hard on yourself — making decisions is a skill that gets easier the more you practise it, and as previously mentioned, it’s something HSPs are actually really good at!
6. Emotional tension in other people
If you can feel other people’s emotions like they’re your own, it can leave you feeling emotionally drained, especially when those around you are upset, angry, or stressed. You’re deeply empathetic, which is a beautiful thing, but it can leave you feeling overwhelmed when you’re around strong emotions. The trick here is to protect your own energy. Learning how to set emotional boundaries and recognising when you’re absorbing too much from other people can help prevent burnout. It’s okay to detach when necessary and give yourself space to recharge.
7. Feeling rushed or pressured
Does the pressure of being on a tight timeline make you feel like everything’s spinning out of control? When you’re rushed, it can mess with your focus and create a lot of unnecessary stress. Mistakes seem more likely, and that only adds to the feeling of overwhelm. You thrive when you have the space to think things through and approach tasks thoughtfully. If you can, allow for more time in your schedule to do things at your own pace. It’s not about being slow; it’s about creating a flow that suits your needs and reduces stress.
8. Lack of personal space or downtime
Without enough alone time to recharge, it’s easy to feel irritable or even anxious. As a sensitive person, downtime isn’t a luxury, it’s a necessity. You need those moments to process everything you’ve experienced and reset your emotional energy. Don’t be afraid to schedule quiet time into your day. Whether it’s a walk outside, reading a book, or just sitting in silence, those small moments of solitude can help you feel more balanced and ready to face the demands of the day.
9. Bright or harsh lighting
Bright, fluorescent lights or even intense sunlight can feel physically overwhelming for you. The wrong kind of lighting can make you feel agitated or even give you a headache. For someone with heightened sensitivity, the visual stimulation can quickly become too much. A simple fix is to adjust your environment to softer, warmer lighting. If you’re outside, wearing sunglasses can help manage the glare. Small changes in your environment can have a big impact on how comfortable you feel.
10. Overstimulation from multitasking
You’ve probably found that multitasking leaves you feeling scattered and mentally exhausted. Trying to juggle too many things at once can make it hard to focus on anything properly, and it adds unnecessary stress. Instead of juggling multiple tasks, break them into a list and focus on one thing at a time. Taking it step by step helps reduce mental fatigue and makes your work feel more manageable.
11. Intense media content
If you find yourself emotionally affected by films, news stories, or even certain books, you’re not alone. As someone who processes emotional content deeply, intense media can leave a lasting impact. To keep your emotional balance, try balancing out heavy content with something lighter, fun, or uplifting. Watching or reading things that leave you feeling positive and grounded can help you avoid unnecessary emotional baggage.
12. Sudden changes in plans
Last-minute changes to plans can throw you off completely. You like to mentally prepare for what’s ahead, and when things change without warning, it can feel like a disruption to your sense of calm. The best way to cope with this is by building some flexibility into your routine. Preparing for the possibility that plans may change and focusing on what you can control can make these situations less jarring.
13. Feeling misunderstood
It can feel incredibly isolating when other people dismiss your feelings or tell you that you’re “overreacting” or “too sensitive.” It’s frustrating when people don’t understand the depth of what you’re experiencing. The key here is finding a circle of people who get it — who see your sensitivity as a strength, not a flaw. Surrounding yourself with people who appreciate your emotional depth will help you feel seen and understood, and it’ll give you the support you need to embrace your sensitivity as a gift.