Flooding is the deeply uncomfortable experience of feeling mentally and emotionally overwhelmed, and it’s common for sensitive people.
If you’re a highly sensitive person (HSP) like me, you probably know what it’s like to experience “flooding.” Flooding refers to being overwhelmed emotionally or mentally, and HSPs are especially susceptible to it due to how our brains are wired.
As Jenn Granneman explains in her book, Sensitive, sensitive people’s nervous systems have a lower threshold, meaning we’re more responsive to all forms of stimulation — from sights and sounds to emotional cues. There’s also strong evidence of overlap between the parts of the brain that influence our high sensitivity and our empathic responses.
In other words, the brain of an HSP is hardwired to be highly responsive to the world around them.
At times, that heightened response can be extremely uncomfortable. Enter flooding.
What Does It Mean to Be Flooded?
Picture this: You’re 8 years old, it’s past your bedtime, but you really want a cookie. So, you sneak downstairs in full stealth mode to avoid getting caught by your parents. You open the cookie jar, carefully set the lid down, reach in… and freeze. You’re absolutely certain you just heard a noise.
Suddenly, your heart starts racing. Your ears feel like they’re throbbing as you strain to hear anything. Your body tenses, ready to bolt if your parents catch you. At the same time, your brain is already coming up with a cover story — an excuse for why you’re out of bed.
This is kind of what it’s like to be a sensitive person in everyday life. Our bodies and minds are constantly on high alert, ready to respond emotionally or physically to whatever’s happening around us. (By the way, take a deep breath — you got the cookie and made it back to bed without being caught!)
Because of this heightened sensitivity, it’s easy for HSPs to get overwhelmed by things that might not even faze others. For example, a highly sensitive person might be deeply affected by:
- Bright lights
- Moderate noise levels
- A small change in room temperature
- Subtle shifts in someone’s mood
- Any unexpected changes, even minor ones
Since these little things can have such a big impact, the “big” stuff feels even more intense. Situations like meeting your boss, interviewing for a job, having a tough conversation with a friend, or listening to someone vent can push HSPs into a state of overwhelm — or, as we call it, being flooded.
For HSPs with trauma or anxiety (which is common among us), it’s even easier to get triggered and overwhelmed.
How to Recognize Flooding
Flooding can look a little different for each sensitive person, but when it happens, you’ll probably know. Common signs of flooding include:
- Difficulty focusing. Your mind becomes overwhelmed as it tries to process too much information at once, making it hard to concentrate.
- Feeling anxious or mentally withdrawing. Your brain might “overheat” and cope by temporarily shutting down, leaving you feeling distant or disconnected.
- Fight-or-flight response. You may feel an intense urge to either stick it out or escape to a place that feels safer — even if the situation isn’t physically dangerous.
- Emotional overwhelm. Your emotions might feel chaotic and hard to explain. You may struggle to pinpoint exactly what you’re feeling.
- Physical symptoms. Sweaty palms, tunnel vision, or lightheadedness are common physical responses to flooding.
Outwardly, flooding might look like panic, fear, or even complete shutdown.
Whatever form it takes, flooding is an extremely uncomfortable experience, and it can take a long time to recover and feel calm again.
7 Ways to Calm Flooding
When you’re experiencing flooding, remember that it’s a temporary reaction — it will pass, even though it feels overwhelming in the moment. Here are seven strategies to help calm flooding and decompress afterward:
1. Leave the room or situation if you need to.
Take an honest look at whether you need to step away to regain your balance. If you’re feeling panicked or unsafe, it’s okay to politely excuse yourself and prioritize your mental health.
This might mean going to the bathroom, stepping into a break room, or sitting in your car for a few minutes. Use that time to breathe deeply, call a friend, or listen to a favorite song that helps you feel grounded.
The bottom line: If you need to step away, give yourself permission to do so.
2. Breathe.
Yes, this is probably the most commonly suggested anxiety-reducing technique — but there’s a reason for that! Deep breathing really does work, and it’s something you can do discreetly, no matter where you are.
You might not feel calmer immediately, as it takes a little time for your body and mind to sync with your actions. But stick with it — breathing deeply will help.
Try this: Take a big breath in, then quickly huff it out. Or, breathe in slowly for a count of five, then breathe out just as slowly for another count of five. Go slower than feels natural — this helps lower your heart rate and gets oxygen to your brain.
Your anxiety may tell you that you don’t have time to slow down and breathe, but trust me, it’s worth it.
3. Count things.
It might sound strange, but counting can really help. Try grounding yourself by counting five things you see, four things you hear, and three things you can touch.
Alternatively, you can count to 100 — or for an extra challenge, count backward in increments of three. This technique works because it engages your brain and shifts your focus away from anxiety, giving your mind something else to concentrate on.
Is the chaos of life overwhelming you as a highly sensitive person?
Sensitive people have certain brain differences that make them more susceptible to stress and anxiety. Thankfully, there is a way to train your brain so you can navigate the challenges of sensitivity, access your gifts, and thrive in life. Psychotherapist and sensitivity expert Julie Bjelland will show you how in her popular online course, HSP Brain Training. As an Introvert, Dear reader, you can take 50% off the registration fee using the code INTROVERTDEAR. Click here to learn more.
4. Try tapping.
Many HSPs find relief with a technique called “tapping.” This involves gently tapping specific points on your body, like your collarbone or the side of your hand. The rhythmic motion helps distract the anxious part of your brain and re-engages your logical thinking.
If you’re new to tapping, there are plenty of resources online to guide you through it, like this one. It’s a simple yet effective way to calm your mind and body.
5. Practice mindfulness.
Mindfulness is a great tool for calming your brain and refocusing on the present moment after being flooded. Over time, practicing mindfulness regularly may even help reduce how often you experience flooding.
If you’re looking for guidance, there are plenty of apps that can help, like Breathe, Headspace, or Calm. These can walk you through meditations and exercises designed to bring you back to a place of peace.
6. Treat yourself.
Let’s be honest — these moments suck. That’s why it’s so important to show yourself the same empathy you’d offer a close friend if they were feeling overwhelmed. Speak kindly to yourself with non-judgmental thoughts. Try saying something like, “Yes, I’m feeling flooded right now, but that’s okay. I’m safe, and I’ll feel better soon.”
Be gentle with yourself. It’s okay to feel frustrated that the flooding happened, but don’t direct that frustration at yourself. Instead, see it as an accomplishment that you made it through. Reward yourself with a little self-care — whether that’s enjoying a (decaf!) latte, cooking your favorite meal, or taking a long, relaxing walk.
7. Tell someone.
One of the hardest parts of flooding is feeling like you’re the only one who experiences it. Reach out to someone you trust and share what happened — how you reacted and how it made you feel. They might understand exactly what you’re going through, or they may know other sensitive people who do.
Either way, talking about it helps. It normalizes your experience and gives you an ally who can support you if it happens again. If flooding is something you experience often, consider speaking with a therapist or counselor who understands HSPs. Finding someone knowledgeable can make a big difference; check out this list of HSP-knowledgeable therapists in the United States and other countries.
Flooding might be a regular part of life as an HSP, but you’re not alone. With the right tools and support, you can navigate these moments and come out stronger. 
