How I avoid burnout as a sensitive person

Simple tips to help me thrive

Hello, I’m Molly, a full time creative based in the Scottish Highlands. Subscribers can enjoy weekly posts around the themes of slow living, with members getting access to ALL my work, including video tea times, slow letters and seasonal book reviews to name a few!

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Burnout is a medical term used to describe a state of physical, mental, and emotional exhaustion.

Anyone can suffer from burnout, which is most commonly caused by a period of long-term stress (although there are other factors involved), and it can have ramifications on all areas of our lives.

Research indicates that some people are more susceptible to this condition, notably this includes people with higher acute sensory processing sensitivity. Or a highly sensitive person (HSP), to use the layman’s term.

These people, of which I consider myself to be one of them, tend to have stronger reactions to stimuli (both external and internal), increased emotional sensitivity and a rich inner life.

Since coming to this realisation, I’ve made multiple changes in my life, both big and small, so that I no longer view my sensitivity as a weakness, but rather, if nurtured properly, my greatest strength.

I know there are a lot of people within this community that feel they lie within the sensitivity spectrum, so I thought I’d share some of the practises that I’ve put in place to help me be the best version of myself and avoid the pitfall of burnout.

(Note - I must caveat that I can only write to my experience as a HSP, so realise that these strategies are not viable or useful for everyone. I’m also not a medical professional, so would always advice seeking qualified help if you are struggling.)

How I thrive as a HSP (and avoid burnout)

Managing my own schedule

Making the decision to become self-employed has been huge when its come to protecting my physical and mental health.

Although this lifestyle obviously comes with its own stressors (e.g., often less reliable income and no sick leave etc), having the freedom to manage my work around my specific requirements means that I continue grow in my career, without sacrificing my health.

I know this is a big step and not viable for everyone, but I do encourage HSP’s to reflect on whether they can amend their schedule to allow more flexibility, as this can really make a tremendous difference.

Respecting my limits

For years, I’d gotten into the habit of ignoring my body’s triggers and pushing through my limits, even though this would inevitably lead to exhaustion and often a period of feeling quite unwell.

Now, I learnt to recognise and respect my limits and accept that this sometimes means I will ‘miss out’.

This can look like saying no to social invitations and avoiding busy tourist traps that would be overstimulating, even if I would like to see a famous attraction. It’s always a case of balance and something I assess on a case-by-case basis.

Nourishing my body

I now accept that I might need to work a little harder than others in order to keep myself feeling well. This means being very intentional about maintaining the basics, like getting a good night sleep, eating nourishing food and regularly moving my body, to give my vulnerable nervous system the best chance of coping in the world.

Spending time offline

The internet can be incredibly overwhelming. The loud, flashy adverts irritate my eyes and I find the promotion of dramatic bad news stories emotionally exhausting.

Since making the decision to leave social media over two years ago, I’ve put significant effort into creating a fulfilling life offline. My screen time is much reduced and I’m very intentional on what content I choose to consume, e.g., a handful of trusted creators on here and on YouTube.

My days are far more peaceful for it.

Creating healthy rituals

For years, I was obsessed in following every new wellness routine promoted online, without reflecting on what serves me as an individual.

Over the past year, I’m slowly moving away from routine and, instead, focusing on including rituals in my day that help me feel my best and soothe my nervous system (you can read about my morning rituals HERE).

Scheduling quiet time

Although my life is very low stress compared to many, I still find that I feel my best when I schedule in regular ‘quiet time’.

This means avoiding a heavy work week when my period is due, spacing out social interactions through my week and, a new ritual, spending at least 20-minutes every day doing ‘nothing’ e.g., usually lying in bed or doing a passive activity such as watching a peaceful YouTube vlog.

Rest is an essential tool that means I can enjoy life to its fullest.

Pursuing meaningful work

I feel my best when I’m working towards something I care deeply about.

In my 20’s, this looked like working in conservation, and now, it means producing creative work that encourages people, including other HSP’s, to build a gentle life that serves them, not just what society expects.

This work allows me to channel all the upsides of being a sensitive person, such as increased empathy and creative problem solving skills, and gives me the strength I need to keep going on the days when the world feels just that bit too much.

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I keep all my Monday posts free to read, but if you would like to support my work, you can now buy me a coffee ☕.

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Thank you for reading my loves,

Until next week,

Molly xx

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