Are Highly Sensitive Individuals Prone to Burnout? (And How to Address It)
Highly Sensitive People (HSPs) are more susceptible to burnout compared to the majority of the population. But here's some good news: there are effective strategies you can employ to prevent burnout if you identify as highly sensitive.
Why are Highly Sensitive People more prone to burnout?
Highly Sensitive People are born with a highly attuned nervous system. As an HSP, you're likely familiar with how responsive and sensitive you can be to various experiences. Whether it's sight, sound, touch, scent, taste, or even body language, you pick up on it all. You have a unique ability to tune into the emotions and energy of those around you.
To understand why Highly Sensitive People are more susceptible to burnout, it's essential to grasp the four pillars of the High Sensitivity trait. This understanding will not only help you appreciate your predisposition to burnout but also guide you in taking proactive steps to mitigate it.
The four pillars of High Sensitivity are as follows:
1. Depth of Processing:
As a Highly Sensitive Person, you tend to engage in extensive reflection. You take your time when making decisions and naturally absorb a wealth of information from your surroundings and internal thoughts. Your awareness of subtleties and nuances surpasses that of others. You process everything by relating it to past experiences, which can sometimes lead to feeling overwhelmed due to the sheer magnitude of your thoughts.
2. Overstimulation:
You have a remarkable ability to notice details in all situations. You're aware of things that others may not perceive. Moreover, you might even sense people's feelings, even when they are not fully aware of them. Given the heightened level of stimulation you experience, it's not surprising that you're more prone to feeling overwhelmed. With your heightened awareness, it's easier for you to reach a state of overwhelm sooner than those who aren't highly sensitive.
3. Emotion Responsivity/Empathy:
Your emotional reactions, both positive and negative, tend to be intense. You have a natural ability to tune into the emotions of others and exhibit empathy effortlessly. You might even sense the energy field of those around you. "Vantage sensitivity" refers to your tendency to benefit disproportionately from positive conditions and interventions. Your heightened mirror neuron activity compared to non-HSPs explains your natural ability to read emotions and experience deep empathy. The combination of your inherent empathy and intense emotions can lead to feeling overwhelmed sooner and experiencing burnout more intensely than individuals without the High Sensitivity trait.
4. Sensitivity to Subtleties:
Your senses are finely tuned due to the way you process sensory information. This enhanced sensitivity stems from the complex processing of sensory input by various brain areas. The fluorescent lighting in your office, the noise of multiple conversations, or even the smell of someone's lunch can be overwhelming for you. This heightened sensitivity puts you at a higher risk of perceiving your environment as "too much" and quickly experiencing burnout.
What can Highly Sensitive People do to prevent or alleviate burnout?
The High Sensitivity trait is innate and not something you can change unless you alter your DNA. Therefore, learning how to navigate life as an HSP becomes crucial in preventing burnout.
Here are some practical tips for Highly Sensitive People to avoid burnout:
1. Own it:
Embrace and understand your trait. By being aware of its implications, you can anticipate what energizes you and what drains your energy. This self-awareness will help you plan and manage your activities accordingly.
2. Know your people:
Spend more time with individuals who uplift and energize you, and limit your
exposure to those who drain your energy. Smaller group settings or one-on-one interactions are often more comfortable for HSPs compared to larger gatherings.
3. Be aware of triggers:
Identify the sensory experiences that become overwhelming in the short and long term. Strive to find a balance between exposing yourself to triggers and taking breaks when needed.
4. Uni-task:
Focus on one task at a time, giving it your full attention. Multitasking can drain your energy and lead to overwhelm more easily.
5. Recharge often:
Prioritize regular moments of rejuvenation. Nature can offer serenity and peace, so spend time outdoors, either by being still or taking a walk while appreciating the sounds of nature. Consider disconnecting from your phone during these moments to fully immerse yourself in the experience.
6. Stay active:
Engage in regular exercise, as it lowers the risk of burnout and promotes overall well-being.
7. Learn to say "no":
Develop the ability to decline commitments that do not align with your needs and priorities. Saying "yes" when you prefer to say "no" is essentially a disservice to yourself. Establish and maintain healthy boundaries.
8. Embrace imperfection:
Many HSPs tend to be perfectionists. Practice reducing or even letting go of your perfectionistic tendencies. Remember that perfection is an ideal to strive for but not something that exists in reality. You are inherently good enough as you are.
9. Cultivate meaning:
Seek out work or activities that provide a sense of purpose and fulfillment. Meaningful engagement reduces stress and contributes to your overall well-being.
10. Structure and plan:
Establishing structure and routine can help you monitor your impulses and manage your energy. Create a weekly schedule that includes non-negotiable commitments, personal time, and moments of solitude. Effective planning ensures that you take action while also allowing for relaxation. Consider keeping a journal to unload your thoughts and worries when your mind feels overwhelmed.
Understanding the wiring of your nervous system and comprehending your unique experience of the world can be instrumental in mitigating burnout. By deepening your understanding of the High Sensitivity trait, you increase the likelihood of making choices that support your well-being and help you thrive without succumbing to burnout.
Warmly,
Tekin Meric, MSc
Counselor & Coach
If you would like to receive counseling or coaching support as you navigate your life issues, please feel free to reach out. I would be honored to hold space for you online or in my practice in Amsterdam.
