How to stop being overly sensitive: 8 mindful tips
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Am I too sensitive? Explore why you may take things personally and how to stop being overly sensitive in response to criticism or in relationships.
Being sensitive can influence how you react to your surroundings and in interactions with others. It can lead to strong emotional responses, particularly in situations involving criticism or tricky relationship dynamics. While sensitivity can enhance empathy and awareness, it can become problematic when it leads to intense emotional experiences that disrupt daily life.
Am I too sensitive? The impact of emotional sensitivity
Emotional sensitivity affects how we perceive and respond to our environment and interpersonal interactions. People with high emotional sensitivity often experience intense feelings and may react strongly in situations that others find less significant. This sensitivity can include a heightened awareness of others' emotions and a deep sense of empathy.
While sensitivity can make someone more attuned and compassionate, it can also bring challenges. For instance, if you're overly sensitive, you might find yourself easily overwhelmed in social situations or when faced with conflict or criticism. You may experience anxiety, stress, or emotional exhaustion more quickly than others, particularly in highly stimulating environments or situations where you feel your emotions aren't understood or valued.
When sensitivity leads to persistent feelings of being overwhelmed or overly reactive, exploring strategies to manage being overly sensitive can protect your quality of life or relationships.
5 reasons why you might be sensitive
Identifying the factors that contribute to your sensitivity can help you develop strategies to manage your emotional responses more effectively and achieve emotional balance and resilience.
1. Past traumas: Traumatic events can have a lasting impact on how you process emotions and respond to your environment. Trauma can condition the brain to be on high alert, leading to increased sensitivity to potential threats or negative feedback.
2. Interpersonal conflicts: Ongoing or unresolved conflicts in personal relationships can heighten emotional sensitivity. When interpersonal issues cause a state of continuous tension or distress, you may react sensitively to other seemingly unrelated situations.
3. Fatigue: Lack of rest or chronic tiredness can impair the brain's ability to regulate feelings effectively, making it hard to maintain emotional balance. You might become more susceptible to becoming upset or experiencing overwhelm in circumstances that you might otherwise handle more calmly.
4. Low self-esteem: If you have a low perception of self-worth, you may interpret neutral or even positive interactions as negative, leading to increased sensitivity.
5. Environmental stressors: Chaotic, unpredictable, or high-pressure environments can exacerbate sensitivity, making you more reactive to stimuli or changes in your surroundings.
6 benefits of managing over-sensitivity
Reduced emotional pain: By managing sensitivity, you can lessen the intensity of your emotional reactions, leading to fewer instances of feeling hurt or upset in response to others' actions or words.
Increased confidence: Gaining control over emotional responses can boost self-esteem and confidence, enabling you to handle situations with more assurance and less self-doubt.
Lower anxiety: Effective management of sensitivity can contribute to decreased anxiety levels, as you become better equipped to handle stressors without overwhelming emotional responses.
Improved relationships: With enhanced emotional regulation, communication and understanding in relationships can improve, leading to stronger connections and fewer conflicts.
Enhanced decision-making: When you're not swayed by intense emotions, you can make more rational and considered decisions.
Personal growth: Learning to manage over-sensitivity can help build introspection, resilience, and emotional intelligence.
What to avoid for over-sensitivity: 4 common myths
Managing sensitivity in a way that promotes self-awareness, personal growth, and genuine interactions can help you develop healthy coping mechanisms. This can enable you to embrace your sensitivity as a valuable aspect of your personality.
Myth 1: Avoiding social situations
Missing social interactions might seem like a way to prevent the discomfort that comes with oversensitivity. However, isolation can lead to increased sensitivity, as it reduces opportunities to practice and develop coping mechanisms in social settings. Engage with others to gain valuable experiences that contribute to emotional growth and resilience.
Myth 2: Shutting out others
While it might seem protective to block out the input and feedback of others, this can limit personal growth and understanding. Instead, practice better communication to help you navigate relationships and understand different perspectives, which can, in turn, help you manage your sensitivity.
Myth 3: Developing a hard exterior
Pretending not to be affected by emotions or adopting a tough exterior may seem like a solution to over-sensitivity. However, this can lead to the suppression of emotions, which might result in increased stress or emotional outbursts later on. Acknowledge and address emotions to manage sensitivity healthily.
Myth 4: Being inauthentic
Attempting to change your inherent nature or pretending to be someone else to fit in or avoid sensitivity can be counterproductive. Authenticity is vital for genuine relationships and self-acceptance. Embrace your sensitivity to guide you toward more meaningful interactions and personal fulfillment.
How to stop being overly sensitive: 8 tips for emotional resilience
Building your emotional resilience can allow you to navigate your sensitivity in a way that supports your wellbeing in every area of life.
1. Manage your emotions
Develop your cognitive reframing, which involves changing your perspective on a situation to influence your emotional response. Reassessing a scenario can help you find a more balanced way to view it, which can help reduce the intensity of your emotional reactions.
💙 The first step to managing your emotions is to connect with what’s happening in your mind (and body) right now. Try Checking in with Yourself regularly with this short meditation.
2. Practice mindfulness
Engage in mindfulness, such as meditation or deep breathing exercises, to help you maintain calm and balance. These practices encourage a focus on the present moment and can reduce the impact of stressors that might otherwise trigger a strong emotional response.
💙 Discover how mindful breathing can transform your life in the Breathing With Affection meditation with Jeff Warren.
3. Keep a journal
Write about your thoughts and feelings to gain valuable insights into your emotional triggers and responses. Journaling can help you process your emotions and develop strategies for managing them more effectively.
💙 Learn how to Clarify Your Feelings Through Writing during this session from the Overcome Stress and Anxiety series with Dr. Julie.
4. Don't take things personally
Learning not to take things personally is an important skill for managing sensitivity. Understand that other people's actions or comments are often more about their own feelings or circumstances than about you.
💙 Learn to shake off sensitivity and give yourself Comfort After Conflict in this session of the Meaningful Practice for Meaningful Friendship series.
5. Exercise self-acceptance
Accept yourself, including your sensitivity, to gain greater emotional stability. Recognizing that sensitivity is a part of who you are and isn’t something that needs to be fixed can help you embrace and manage your emotional responses more compassionately.
💙 Practice Self-Acceptance in this session of the Daily Move with Mel Mah.
6. Cope with distress
Develop strategies to cope with distressing emotions when they arise. This might include grounding exercises, seeking supportive conversations, or engaging in activities that help shift your focus.
💙 Let this short practice help you Ground Yourself in the Body when big emotions come up.
7. Practice self-care
Regular self-care practices can enhance your emotional resilience and wellbeing. Make time for activities that nourish you physically, emotionally, and mentally to help reduce vulnerability to emotional upheaval.
💙 Discover the tools of self-care during the Radical Self-Care series with Lama Rod Owens.
8. Seek support
Talk to friends, family, or professionals about your experiences for perspective and strategies for managing sensitivity. Support networks can offer understanding, validation, and advice, helping you feel less isolated in your experiences.
How to stop being overly sensitive FAQs
How do you stop hypersensitivity?
To stop hypersensitivity, identify the specific situations or stimuli that trigger strong emotional reactions. Once you know your triggers, you can work on strategies to manage your response. This might include techniques like deep breathing, mindfulness, or cognitive reframing, where you challenge and change your thought patterns around certain triggers. Consistent practice can gradually reduce the intensity of your reactions, helping you respond to situations with more emotional stability.
How do highly sensitive people cope?
Highly sensitive people cope by developing a deep understanding of their sensitivity and embracing strategies that cater to their unique needs. They may find solace in routine, ensuring they have ample downtime to process their experiences. They often benefit from mindfulness practices, which help them stay centered and grounded. Creating strong boundaries to protect their energy and seeking environments that align with their sensitivity can also help. Support from understanding friends, family, or professionals can provide validation and guidance.
How do I toughen up?
Rather than focusing on toughening up, consider building resilience and emotional strength. This involves understanding and accepting your emotions, not suppressing them. Learning to face and navigate your feelings can lead to greater emotional resilience. Techniques like setting boundaries, developing assertiveness, and engaging in problem-solving can empower you to handle challenging situations more effectively.
Is being over-sensitive a disorder?
Being over-sensitive is not classified as a disorder in itself. However, if your sensitivity significantly interferes with your daily functioning, it might be a symptom of an underlying condition, such as anxiety or depression. If you're concerned about the impact your sensitivity has on your life, it might be helpful to consult a mental health professional for an assessment and strategies to help manage your sensitivity.
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