Sensory Overload can lead to anxiety, fatigue. How to renew energy and calm?

As various researchers and therapists note, being a highly sensitive person or another form of neurodivergent, with different "neurological wiring," we can experience many positive qualities, such a greater appreciation of beauty and art, a heightened awareness of subtleties, emotional depth, stronger empathy, and more.

All of which can enhance creative expression and performance, as shown by many actors, musicians, writers and other artists.

But we can also be more vulnerable to stress and overwhelm.

Therapist Julie Bjelland, LMFT talks about sensory overload in multiple posts, videos, podcasts, and the image refers to one of her suggestions to relieve unwanted effects:

"Watching news visually can cause a lot more anxiety than reading it for most highly sensitive people. Take breaks from reading or watching the news."

This audio is a short excerpt from one of her classes: Register free for Sensory Overload & Sensitivity.

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In one of her articles, "Managing Sensory Overload: A Guide for Sensitive and Neurodivergent Individuals," she explains more. Here is an excerpt:

“Sensory sensitivity means experiencing heightened awareness of sensory input such as sounds, lights, textures, smells, and more.

For instance:

Sounds: Struggling with the background noise in a cafe.

Textures: Avoiding certain fabrics or cutting clothing tags.

Lights: Feeling overwhelmed by fluorescent lighting.

This happens because neurodivergent brains process sensory input differently.

In many cases, there’s reduced ‘brain pruning,’ meaning connections aren’t trimmed as much, leading to heightened awareness.

While this sensitivity can feel overwhelming, it’s important to recognize it as a natural part of how your brain works—not a flaw.

Prolonged exposure to sensory overload can have significant impacts, including:

Chronic Stress: Elevated cortisol levels, weakened immunity, and digestive issues.

Burnout: Emotional, mental, and physical exhaustion, often mistaken for depression.

Mental Health Risks: Increased anxiety and emotional distress.

Physical Strain: Migraines, hormonal imbalances, heart disease, and autoimmune disorders.

Sensory Joy: The Flip Side of Sensitivity

While sensitivity can be challenging, it also allows you to experience the world’s beauty with incredible depth. Examples of sensory joy include:

The warmth of sunlight on your skin.

The texture of a soft blanket.

Listening to birdsong or the sound of water.

Walking barefoot on grass or sand.

Intentionally cultivating sensory joy can balance the challenges of sensory overload and help you reframe sensitivity as a strength.”

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Julie Bjelland, LMFT 🌈 is a "Highly Sensitive, Autistic, LGBTQ+ Psychotherapist and founder of Sensitive Empowerment with posts, courses, free webinars, podcast episodes, a community program, and more for sensitive & neurodivergent people.

Her online courses include:

* Guide to Navigating Sensory Overload

* Brain Training For the Highly Sensitive & Neurodivergent

* The HSP Toolbox

* Discovering You’re Autistic as an Adult

* Blooming Brilliantly Course

* Your Self-Discovery Journey

* How to Grow a Heart-Centered Online Business

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