Home » Highly Sensitive Person » Why Highly Sensitive People Can Find It So Hard To Calm Down

Do you find it difficult to calm down? In this article, guest writer Tahlee Rouillon shares why that may be the case and provides you with practical tips on how to feel calmer.

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Estimated reading time: 5 minutes

I used to feel overwhelmed all the time.

I didn’t know I was a Highly Sensitive Person until I was well into my 20s. Before then, I thought I was broken.

Growing up I was told I was over-reactive, melodramatic, and attention-seeking. Being told that my responses and experiences weren’t valid was a strange form of gaslighting. So I began to doubt myself.

“Why can’t I cope like other people do?” I wondered.

“How does everyone else just coast through life?” “Why aren’t other people upset by the things I find upsetting?”

It remained a mystery to me for years.

Throughout my teens and 20s, I struggled with anxiety, depression, and burnout. Also, I tried to fit in by hiding my sensitive nature and becoming a people pleaser. But it only made my mental health worse.

I yearned to be a calm person. I still do. And day by day, I think I’m getting better at becoming calm.

Learning more about the neurobiology of being a Highly Sensitive Person has really helped.

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The Biology of High Sensitivity

The scientific term for being highly sensitive is Sensory Processing Sensitivity. And one of the key traits of high sensitivity is “depth of processing”.

The nervous system of an HSP literally processes information deeper.

This means both internal & external cues like temperature, pain, emotions, thoughts, and even loud noises penetrate more deeply and take longer to work through.

Imagine a computer running 20% harder and longer than a regular computer. Which one do you think is more likely to burn out?!

In fact, it’s the same for Highly Sensitive People.

All the subtle details we notice. All the extra information we process. The unsuitable environments we have to endure. It’s a lot. And it’s stressful.

Hence, being a Highly Sensitive Person means it can be really hard to calm down.

Why Becoming Calm Is So Hard

There is one word that will help you understand so much about your mind and body. With this one word, you’ll realize that you are not wrong or broken.

You are not an anxious wreck. Also, your feelings of overwhelm are not your fault. In fact, they are innate biological responses that have kept you safe.

And that word is? Dysregulation.

Dysregulation is the “chronic activation of the nervous system”.

Here’s how it works.

There are two components to your nervous system: the sympathetic and the parasympathetic nervous system.

As Harvard Medical School puts it:

“The sympathetic nervous system functions like a gas pedal in a car. It provides the body with a burst of energy so that it can respond to perceived dangers. The parasympathetic nervous system acts like a brake. It calms the body down after the danger has passed.”

A healthy nervous system manages or regulates this energy well. When you’re well regulated, you can easily shift from stress to calm.

Consequently, this means a dysregulated nervous system has been inundated by stress and trauma.

It gets ‘stuck’ in hypervigilance, anxiety, and overwhelm. Over time, chronic dysregulation leads to burnout and exhaustion.

Because Highly Sensitive People process information deeply, they are more susceptible to dysregulation or ‘HSP overwhelm’.

So how do you go from being dysregulated to well regulated? How do you learn to shift more easily from stress to calm?

Calming Down Is A Learned Skill

Calm is a function of the parasympathetic nervous system. That’s the soothing arm of the nervous system. The brake in the car analogy.

And activating this calm is a learned skill.

In infancy, this skill is called co-regulation. An attentive caregiver soothes a child in distress, helping them experience calmness. Consequently, this soothing regulates a child’s nervous system.

Over time, with consistent co-regulation, a child will grow up learning to self-soothe or self-regulate.

However, we can have trouble regulating our own nervous systems if we haven’t been shown how to.

Even if you had loving parents and a stable home environment, you may not have been given successful self-regulation skills. Our parents are fallible human beings. Therefore, they may not have always been present and attentive. They also may have struggled to self-regulate themselves.

The good news is, you can teach yourself to self-regulate through practice.

Your brain and nervous system are highly adaptable. Which means you can learn to become calm.

How To Become A Calmer Highly Sensitive Person

You develop the skill of calmness when you practice experiencing calmness.

Anything that will help you soothe your nervous system and slow down will help you become calm. Like:

  • Deep belly breaths;
  • A weighted blanket;
  • A warm shower or bath;
  • Listening to calm music;
  • Gentle stretching;
  • A nice cup of tea;
  • Hugging a loved one;
  • Patting a beloved pet;
  • Time in nature.

If you are struggling with feelings of anxiety or overwhelm, it’s also important to reach out. You may need the support of a trauma-informed therapist or medication. There is no shame in receiving assistance to help your nervous system become calm.

Why Calming Down Matters

Being a Highly Sensitive Person isn’t always easy. We live in a chaotic world that doesn’t value neurodiversity. Therefore learning to become calm is so important.

Calm isn’t just a lovely feeling. And out of all the scientific benefits of calm, there’s one that really stands out.

It takes more than restful sleep. More than a better memory. More than clarity, focus, or high performance at work. And even more than better relationships.


When you are resilient, you can recover more easily from setbacks and stress. Moreover, you’re able to cope better. You can embrace a deep and meaningful life. You can do the things that matter to you.

These days I see my high sensitivity as a blessing instead of a curse. In fact, being a Highly Sensitive Person is one of the best things about me. It brings me so much creativity, love, and joy.

And even though I wish I could go back and teach my younger self how to become more calm and resilient? 

The next best thing I can do is practice calm today.

Ready To Calm Down As A Highly Sensitive Person?

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