If you’re a highly sensitive person (HSP), you probably know what it’s like to be “flooded.” Flooding is another term for being overwhelmed emotionally or mentally, and HSPs are especially susceptible to it due to how our brains are wired.
We’re more responsive to all forms of stimulation, from sights to sounds to emotional cues.
And at times, that response can be extremely uncomfortable.
In day-to-day life, our bodies and minds are at constant attention, ready to react to any situation with the necessary emotional or physical responses.
That the moment, immediately your heart starts racing, your ears may throb as they strain to hear any noise, your body tenses in preparation of having to move at the speed of light if your parents do indeed know you were in pursuit of a cookie… and your brain starts developing a cover story, possible explanations for being out of bed.
Because of this heightened readiness to respond to any given situation, it’s easy for HSPs to get overwhelmed by things that may not even phase non-HSPs.
Bright lights
Semi-loud noises
A change in room temperature
A slight change in someone’s mood
Anything else that changes with little warning
Given the way we’re influenced by even these subtle parts of life, the “big” things are much bigger for us too. It’s when faced with things like meeting your boss, interviewing for a job, addressing conflict with a friend, or listening to someone vent that our natural reactivity can lead us to become flooded.
How to Recognize Flooding
You may have a hard time focusing as your mind becomes overwhelmed trying to process lots of information at once.
You may suddenly feel anxious, or you withdraw mentally as the brain “overheats” and copes by turning off for a moment.
Your fight-or-flight response kicks in. You may debate whether you can stick the situation out or if you need to flee to “safety.” (You may feel unsafe even in situations that aren’t actually physically threatening.)
Your emotions may be all over the place. You may not be able to pinpoint or explain which emotions you’re feeling.
You may have physical symptoms such as sweaty hands, tunnel vision, or lightheadedness.
Outwardly, flooding can look like panic, fear, or a complete shut-down.
Whatever form it takes, being flooded is an extremely uncomfortable feeling, and it can take a long time to come down.
When you’re being flooded, know that it is a temporary reaction, and it will pass — as distressing as it feels in the moment. Here are seven things you can do to calm flooding and decompress afterward:
1. Leave the room or situation if you have to.
2. Breathe.
3. Count things.
4. Try tapping.
5. Practice mindfulness.
6. Treat yourself.
7. Tell someone.
The scariest part of these moments is feeling like you’re the only one who has them. Find someone trusted and express how you reacted to a situation. They very well might know exactly how you feel
Either way, talking about flooding is helpful because it normalizes your experience, and then if it happens again, you already have an ally in your court who can support you as you do what you need to do to take care of yourself.