If I’m completely honest, overwhelm has been a theme in my life for as long as I can remember. And from conversations with other Highly Sensitive Souls, I know I’m not alone.

Nod if you’ve ever felt like the world is just a bit too much?

It seems to me that the sense of being swamped comes from two directions — like a see-saw.

On one side, there’s too much coming at us. On the other hand, we sometimes feel too small to handle it all. And when both sides are activated? It’s no wonder we want to pull the duvet over our heads or watch Netflix!

The HSP Experience: Life in Technicolour

Highly Sensitive People experience the world in full technicolour. We see, hear, feel, and think deeply — and that richness, while beautiful, can be overwhelming. We often need more downtime than most to process all that sensory input. Sadly, many of us weren’t taught that it’s okay to take that time for ourselves, or to say no.

Overwhelm doesn’t always come from one single thing. It’s often the accumulation.

A conversation here, a large to-do list there, a bit of bad news about a loved one, a project we need to start, a change in circumstances, the state of the world, someone else’s feelings we absorbed without realising it… until suddenly, we’re underwater.

The Root of Overwhelm

The word overwhelm dates back to the 12th century — originally meaning to cover completely (a boat covered by water). By the 15th century, it had taken on a more figurative meaning: to be completely submerged or swamped.

That image is so vivid for me. When we’re overwhelmed, we can’t find the surface. Plus — it all feels urgent, immediate, important — like everything needs to be handled right now.

The fact is, that’s not usually true.

So much of what feels urgent… actually isn’t. Slowing down, even slightly, can create enough space to figure out what really matters.

There Is Another Way

I hosted the third Gentle Reset Gathering for HSPs on the theme Overcoming Overwhelm: What’s one thing I can simplify? It was a deeply nourishing experience, with journaling, EFT tapping, and quiet reflection.

We began by slowing down… just enough to listen within. Then we journaled for about 8 minutes, choosing one question from each of the following two groups (try these if you find yourself in a spot of overwhelm!)

Group 1

• What area of my life currently feels the most overwhelming — and why?
• What’s one task or commitment I’m holding onto out of guilt or obligation, rather than joy or necessity? What is it costing me?
• Where in my life am I overcomplicating things — and what would “simpler” look like there? What’s in the way of simplifying?

Group 2

• If I gave myself full permission to let one thing go, what would it be? What’s in the way of doing that?
• What’s one tiny action I could take today to create more breathing space in my schedule or mind? What ‘yes buts’ come up?

These questions sparked gentle insights, surprising clarity, and the beginnings of real shifts.

Insights

One participant shared this beautiful realisation:

“The Gentle Reset Gathering last night opened a deep awareness within me of how I fill every available space in my calendar, often with volunteered / unpaid actions — why?! I have a new mantra: SPACE! Space in my calendar, space in my rest, space in my movement, space in my thoughts & ‘spaces in our togetherness.’”

Another reflected:

“I enjoyed how simple and gentle you kept it while still providing noticeable impact in calming and hope for new possibilities. You bring the perfect blend of helpful guidance and warm presence. Perfect for sensitive souls like me.”

And this beautiful reminder of the value of community:

“I love these Gentle Reset gatherings with Liesel! It is a chance for kindred spirits to come together, and for me to focus on an issue that might not be in my conscious awareness in my daily life. I appreciate the opportunity to gather more insight into myself, working in community with like-minded souls.”

Seven Simple Shifts That Could Help

There are many practical tools for working with overwhelm — none of them flashy, but all deeply effective in their quiet wisdom. I shared the below quotes with the group, each of them speaking to a different way of managing overwhelm.

#1 Break it down.

You’ve likely heard this, and it’s worth repeating: small steps!

“Being overwhelmed means that your life or work is overpowering you. Regain control by clarifying your intentions, setting realistic expectations, and focusing on your next step.” — Daphne Michaels

#2 Calm yourself, not the storm.

“You can’t calm the storm, so stop trying. What you can do is calm yourself. The storm will pass.” — Timber Hawkeye

#3 Pause before you push through.

“The biggest mistakes I’ve ever made are when I’ve been rushed. If I’m overwhelmed, I slow down. It’s more effective.” — Kirsten Gillibrand

#4 Simplify where you can.

We don’t need to do more — we often need to do less, more effectively.

“In a busy and overwhelming world — Let’s do simplicity.” — Wendy Tomlinson

#5 Know when to stop. And… it can wait.

“When you’re feeling overwhelmed or your body is giving you signs that you’re overdoing it, stop, breathe, and remember one thing: everything can wait.” — Alexis Jones

#6 Set boundaries.

Many of us never learned that we’re allowed to. Boundaries are a skill — and a kindness, to yourself and others. Learning to say “this is enough for now” can change your life.

“When people set boundaries with you, it’s their attempt to continue the relationship with you. It’s not an attempt to hurt you.” Elizabeth Earnshaw –

And my point is turn this around, too: When you set boundaries with others (or with yourself), it’s your attempt to continue the relationship with them. It’s not an attempt to hurt them.

#7 Take action, however small.

Introverts and HSPs can so easily get stuck in analysis paralysis… counter this, and feel better, by taking tiny steps.

“When you do nothing, you feel overwhelmed and powerless. But when you get involved, you feel the sense of hope and accomplishment that comes from knowing you are working to make things better.” — Maya Angelou

A Note for the Empaths

For those who also identify as Empaths, overwhelm can have another layer: the emotional weight of others. If we don’t have tools or boundaries for what we take on, it’s easy to end up carrying feelings that don’t belong to us. This is where energy-clearing practices (like EFT tapping) become essential.

You Are Not Too Small or Too Anything

If I could leave you with one thought, it’s this:

You are not too small for your life. You are not too sensitive, and you are not doing it wrong.

It’s simply that you are responding naturally to a world that often asks too much and moves too fast. Your sensitivity is not the problem. In fact, it holds the seed of your beautiful gifts, the reason you’re here on Mother Earth, your healing, your compassion.

What would happen if we stopped trying to “power through” the overwhelm — and instead met it gently, with spaciousness and self-compassion?

Maybe we’d find we’re more capable than we realised. Not by doing more — but by doing it differently, in a way that works for a gentle soul.

Overwhelm, not knowing what to do first, what to leave, what to drop, what to keep is a common challenge for HSPs.

The emotional toll of stress keeps us from thinking clearly, and therefore we get stuck in analysis paralysis. So we keep feeling submerged, with no way out. It is so important to reduce those feelings and emotions first, before making any decisions. Then the clarity appears of it’s own accord — no forcing, effort or struggle.