Early Signs of Burnout in Highly Sensitive People (And How to Catch Them Before They Escalate)
Burnout shows up differently in Highly Sensitive People, often long before we realise what’s happening. In this guide, I explore the early signs of HSP burnout, why it happens, and how to support your sensitive nervous system before overwhelm takes over. Perfect for anyone who feels drained, overstimulated, or emotionally overloaded.
Alexandra Planterose
11/15/20256 min read
Early Signs of Burnout in Highly Sensitive People
(and how to catch them before they escalate)
Burnout looks different when you are a Highly Sensitive Person (HSP). For us, it doesn't start with a crash, it starts with small, subtle shifts that are easy to ignore until it becomes overwhelming. And winter can make everything feel a bit harder. Shorter days, dark mornings, cold weather, more time indoors, Christmas pressure, busy schedules, overstimulation... it all adds up.
It's coming up to the end of the year (just under 7 weeks left 😳), and I have noticed a shift in myself – in my energy, my eating and exercise habits, even motivation for the things I usually enjoy like my Dance class, and engaging in the group chat, seems to have dissolved overnight since the clocks went back. It's taken work, but I can finally give myself grace when my mind and body are giving me the signals that it's time to slow down. And guess what? Doing less, is OKAY. Productivity comes in seasons, and I am not a robot. By taking care of myself, I can show up in my life & work from a more loving place, which benefits everyone around me!
So I'm being gentle with myself, and I'd like for you to do the same.
I've put this guide together of the little tell-tell signs when things are getting a bit much, and what you can do about it. If you've been feeling drained, snappy, overwhelmed, or just not your usual self recently, it's not you being dramatic. Perhaps this is your nervous system is simply sending you small signals in attempts to get your attention. Let's talk about what the early signs of burnout looks like in HSPs, why it happens, and what you can do to support yourself now, not later.
The Early Signs...
Because we pick up on so much, burnout often shows up earlier and more quietly for us.
These are the signs I see most often in myself and in clients:
getting overstimulated more easily
sleeping becoming lighter, interrupted or sleeping longer than usual
feeling snappy or losing patience quickly
zoning out or dissociating
feeling tense or 'on edge'
losing motivation, even for enjoyable things
rest not feeling restful
withdrawing socially
feeling extra sensitive to criticism
everyday tasks feeling harder than usual
If you see yourself in any of these, it doesn't mean that you are doing a terrible job, or that you are doing something wrong, perhaps these are the check engine lights that mean you are running low on resources.
How to Support Yourself Before You Burn Out
HSPs have a more responsive nervous system. We think and feel deeply, and notice things other people may overlook. While this is a strength, it also means our batteries drain faster. Similar to my Blink camera, the more motion it detects, the more the batteries are drained – the poor thing gets tired! When we keep pushing through, rushing, or trying to maintain the status quo amongst our peers, burnout is inevitable.
I hear ya, it's easier to keep schtum than ask for help, or you fear letting others down. While I relate, ploughing through can feel like the easiest solution to keep the peace, especially in the workplace or in relationship dynamics, your health and wellbeing must take priority! People-pleasing is something I know many HSPs struggle with, but it is NOT sustainable, and I encourage you to unlearn this before resentment and self-loathing sets it. Working on your self worth is key here (and more on how I can help with you with that later).
Instead of taking it on the chin, it's far more beneficial in the long run (to you and your colleagues/friends/partner/kids/pets/whatever other thing you feel responsible for) that you allow these signs as an invitation to slow down and support yourself before exhaustion arrives. You have to honour yourself and your sensitive nature to show up as the best version of yourself – which is empathic, loving, kind, intuitive, and creative.
Why HSPs Burnout More Quickly
Here are some realistic, doable ways to take care of yourself, especially during winter.
Give yourself permission to do less
Not everything needs to be done today, and doing less doesn't make you lazy! You need to give yourself grace when things feel harder, pressure isn't always going to make you more productive, it will probably just make you more stressed. Be gentle with yourself.
Say no sooner, and more often
If you're like me, and waiting until you're overwhelmed before setting boundaries (with others and yourself), then we both have something to work on! Saying no earlier protects your energy, and stops resentment from building. We've got this!
Get outside every day (even briefly)
A few minutes of daylight, bird song, fresh air! A walk in nature can genuinely shift your mood and help you to process and reflect the things that might be occupying your mind.
Use grounding practices
Something to help you reconnect with your body, in the present moment. This could be breathing exercises, stretching, meditation, hypnosis (like my free audio!) and gentle movement. I've said it before and I'll say it again, dancing while I'm cooking is an expressive way that I release emotions, regulate and boost my mood.
Where possible, limit energy-draining people or environments
I appreciate that we can't always avoid certain situations [work, family, responsibilities], but you can protect your energy with boundaries, reducing exposure where possible, and giving yourself extra care before and after those moments. Which leads me to..
Build small transitions into your day
HSPs can struggle going from one thing straight into another, so give yourself a buffer. Sit in your car 5 minutes before going inside, make a cup of tea before starting your next job, take a breather between work and home mode. These little pauses can become a self-care ritual to help sustain a sense of calm and presence.
Reassure your inner parts
Your protective parts often believe productivity ensures their safety. Subconsciously we may believe to be accepted we must be busy, high-achieving members of society, as if being busy makes you worthy. They learned that slowing down might lead to judgement, disappointment, or feeling like you're 'falling behind', and could be responsible for pushing you to keep going even when you are on empty. Reminding yourself that it's okay to slow down, and reassuring them you are safe, helps those protective parts to relax, , so that rest can actually be enjoyed.
Eat nourishing foods
I hear ya, sugary foods easily become a comfort during darker evenings (nothing wrong with a few biscuits here & there btw) but adding more nutrient-dense foods; vibrant colours. wholegrains, nuts, fruit, can help to stabilise blood sugar, provide longer lasting energy and support emotional regulation, especially important in winter.
Turn off notifications and reduce screen time
My screen time always goes up in the winter. More evenings spent indoors means more scrolling to pass the time. However, too much exposure to positive and negative content overstimulates your system more than you realise. As HSPs, we compare ourselves to others and feel the collective trauma in the world. This can make us feel powerless, and wrapped up in things beyond our control. This isn't helpful for us or anyone else in the world. It is a privilege I know, but cutting back helps you feel calmer and more present, allowing you to feel more energised to actually make positive change, instead of numb and helpless.
Express your emotions regularly, and creatively
This can look like journalling, drawing, painting, crying to music or a sad movie, voice notes, crafting, movement, building a dungeon to trap your enemies in within your mansion on the Sims. Whatever helps you! The goal is to get emotions out so they don't build up inside.
If you'd like support...
It's tempting to power through when things feel busy or stressful, especially when you don't want to let others down or disrupt routines. But those early signs of burnout are signals, your nervous system sending up a flare to say "I need support!". And if winter is already feeling heavy for you, you don't have to wait til January to take care of yourself.
Your wellbeing matters right now.
Final thoughts
If things are especially hard for right now, and you're feeling tired, overwhelmed, anxious, overstimulated, or on edge:
✨ Start with my FREE Stress-Relief Hypnosis Audio
🎧 https://highlysensitivehypnotherapist.com/free-hypnosis-audio
OR
✨ Book a Connect Call if you want deeper 1:1 support from a trauma-informed, HSP-friendly Hypnotherapist
Lots of love,
Alex xx
You don't need to push through this alone 🤎