Why Highly Sensitive People Are More Prone to Burnout
Summary:
Sharing some of the unique traits of HSPs that may contribute to burnout - such as deep processing of information, heightened stress responses, emotional overwhelm, and more.
Practical tips for HSPs to manage and prevent burnout
Nowadays, burnout is all too common. Between working 60+ hour work weeks, rising prices, and general stress of being a human on Earth, it’s no surprise that many people are feeling the weight of it all. Burnout is defined as a “state of mental, physical, and emotional exhaustion that can be caused by chronic workplace stress or other types of stress”.
Some of common signs of burnout are:
Feeling overwhelmed
Lack of motivation
Emotionally fatigued
Feeling drained, even after resting
Headaches
Loss of appetite
Feelings of self-doubt
Anxiety
Irritability
Mood swings
Withdrawing from others
Disregarding personal hygiene or self-care
These are just a few signs that someone is on the edge of, or in the midst of, burnout. Although most people experience burnout at least once in their life, HSPs are more prone to burnout due to some of the unique traits that come with being highly sensitive. In this post, we’re going to share a few reasons why this happens and how you can help prevent burnout for yourself or for your loved ones who may be HSP.
Understanding Highly Sensitive People (HSPs)
First, let’s clarify what it means to be a highly sensitive person, or HSP. HSPs experience the world with an extra layer of sensitivity, picking up on subtleties that others might miss. Their emotional responses are often more intense, making it feel as if their sensory and emotional settings are turned up higher than average. So what exactly makes highly sensitive people more prone to burnout?
Deep Processing and Emotional Intensity
One key characteristic of HSPs is their deep processing of information. They don't just notice things—they really feel them. Everyday stressors that may be “normal” for the general population, such as a busy schedule or noisy environments, can be particularly draining for highly sensitive individuals. It’s not just about what’s happening around them, but how intensely they experience it. You can imagine HSPs as being like a super absorbent sponge soaking it all in. Without some sort of outlet or ability to release all that stored up energy and emotion throughout the day, they can feel quite overwhelmed and burdened.
Heightened Stress Response
Another factor that contributes to burnout susceptibility among HSPs is their heightened stress response. When faced with stress, their nervous system can go into overdrive, causing their bodies to constantly react even to minor stressors. This constant state of alertness and activation of what’s called ‘the fight or flight response’ can really take a toll on the body over time. HSP’s stress levels are perpetually higher than average. In one study, the heart rate of a highly sensitive child in a moderately stressful situation vs a non-HSP child was 2x faster. In other words, many highly sensitive folks are living in chronic states of stress.
Emotional Overwhelm
Emotional overwhelm is another significant factor. HSPs tend to feel emotions deeply, which can be a strength, but also means that high levels of emotional input—such as conflicts at work, personal issues, or even positive events—can be exhausting. They often need more downtime to recharge because their emotional batteries drain faster. This may be in part due to a greater activation of something called “mirror neurons” in the HSP brain, which allow for them to experience a greater degree of empathy and “mirroring” of one’s experience with another’s.
Sensitivity to Environment
The environment also plays a crucial role in potential for burnout. HSPs are easily affected by their surroundings, making them particularly susceptible to bright lights, loud noises, or chaotic environments. Prolonged exposure to such overstimulating environments can lead to mental and physical fatigue, akin to being on sensory overload. Imagine that you are trying to work inside of a small space surrounded by speakers blasting music. In addition to the music, there are bugs crawling under your feet and someone talking over your shoulder the whole time. I know this is a quite extreme (and silly) example, but for many HSPs this is what external stimuli feels like on a daily basis. Many workplaces do not accommodate for or acknowledge their HSP or neurodivergent employees who may not function optimally in a loud, overstimulating work environment.
Empathy and Sense of Responsibility
HSPs often feel a strong sense of responsibility and empathy. They might take on more than they can handle because they deeply care about the well-being of others. This sort of “fixer” attitude may cause them to pour from an empty cup, as an act of self-sacrifice or martyrdom. This sense of duty, combined with their high sensitivity, can lead them to push themselves too hard - and as a result they end up burning themselves out.
Strategies to Manage Burnout
So, what can HSPs do to avoid or manage burnout?
Self-care is crucial.
This means setting boundaries to protect their energy, finding quiet and calming spaces to recharge, and not being afraid to say no when necessary. Balancing their intense sensitivity with effective stress management strategies is key.
Seeking support is also essential.
Talking to a therapist who understands high sensitivity or connecting with others who share similar experiences can make a significant difference. Support systems help HSPs navigate their challenges and build resilience. Check out our online community and book club for highly sensitive people here!
Final Thoughts
Highly sensitive people are more likely to experience burnout because they process stress and emotions more intensely, have heightened stress responses, and can be overwhelmed by their environment. However, with thoughtful self-care and support, it’s possible to manage and reduce burnout.
Thank you for taking the time to read this post. If you found it helpful, please share it with others who might benefit from it. And if you have any tips or experiences to share, feel free to leave a comment below—I’d love to hear from you!
Are you wondering if you or someone you love is a highly sensitive person? Download my free checklist here to find out!
