Emotional sensitivity refers to feeling different emotions, like fear, happiness, or sadness, stronger than the average person. While it can be overwhelming, managing emotional sensitivity can be helpful.

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If you experience emotional sensitivity, you likely experience very strong reactions to your different stimuli. This may mean you cry easily, feel overwhelming anger, or have extreme joy based on what you’re reacting to.

You may also feel stronger feelings of love or hate toward others and easily pick up on their emotions.

Being a highly sensitive person is not a bad thing, but without learning management strategies, it may negatively impact your daily life.

Traditionally, studies often look at emotional sensitivity as a precursor or as it relates to the development of certain disorders, like borderline personality disorder. More recently, researchers have taken a more neutral look at emotional sensitivity in a more neutral manner.

In a 2024 study, researchers suggest that being emotionally sensitive can lead to positive or negative outcomes for a person based on how they learn to cope with it.

They suggest that using it to fuel emotional intelligence can provide a person with great benefits, such as the development of secure attachment. Such benefits can also increase self-esteem and allow you to express your emotions openly.

Conversely, without adequate coping skills, a person may go on to develop mental health disorders, such as anxiety or depression.

Keep a journal

Making journaling a part of your everyday routine may help you to process your thoughts and feelings.

According to the results of a 2018 study, journaling can help you cope with mental distress and help improve emotional resilience when done for long periods of time.

You may find it helpful to set a specific time in your day to journal. This may be before bed, during a break at work or school, or first thing in the morning.

Exercise regularly

It’s well known that exercise provides several physical benefits, and strong evidence suggests it can provide many positive mental health benefits as well, including:

  • improving sleep
  • lessening depressive symptoms
  • mitigating symptoms of certain disorders

Exercising does not mean hitting the gym or going on long runs. It can include yoga, walking, or other activities you enjoy that involve physical movement.

You may find that regular exercise helps release unprocessed emotions as energy, making you feel better.

Take time to recharge

If you frequently find yourself overstimulated by feelings, you may need to take time to recharge yourself. This can take the form of previously mentioned tips, such as journaling or going for a walk, or it could involve sitting quietly for a few minutes.

You may also find it helpful not to overschedule your free time. This could allow you to spend a night alone doing activities that help you feel better, such as taking a bath or watching your favorite movie.

Try practicing mindfulness

Mindfulness is a meditative process in which you connect with your thoughts and emotions in a neutral, nonjudgemental way. It helps you develop acceptance of how you feel and increases your well-being.

Practicing mindfulness often requires practice. Consider checking out our article for tips on getting started with mindfulness.

Take time to process your emotions

Delving deeper into the emotions and feelings you have may help you to better understand why you’re feeling the way you are.

You may find that reflecting on what you’re feeling can help you make better sense of your emotions. Observing why you feel the way you do may also help you determine if your feelings require as much attention as you’re giving them.

Exploring and processing your emotions can be difficult at first, but you’re not alone. Consider speaking with a mental health professional who can support you through this practice.

Forms of therapy, such as dialectical behavior therapy (DBT), can help you develop emotional regulation skills to better cope with the emotions you observe.

It may not always be possible to identify a highly sensitive person, depending on what coping mechanisms they developed over their life.

Some ways to identify it in adults or older children may include a tendency to take things personally or that they overreact to different stimuli. They may also appear withdrawn and less willing to interact with others.

Highly sensitive children may have a harder time expressing what’s going through their minds. Some signs of highly sensitive children can include:

  • being hesitant or shy in new situations
  • showing strong emotional reactions
  • showing strong empathy toward others
  • more likely to meltdown
  • sensitive to sensory input

Signs you may be highly sensitive may include feeling overstimulated frequently and finding it very easy to empathize with others.

A large 2023 study suggests that a genetic component may be involved in the development of a highly sensitive personality. This can cause a person to deeply process and respond to external stimuli.

Another study from 2018 suggests that high sensitivity to emotions may develop due to experiences during early childhood development.

It may also be a result of a combination of both genetic and environmental factors.

Being highly sensitive to emotions means you will likely need to take steps to manage all the emotions you experience throughout the day.

Consider trying the following strategies to help you manage your daily life and feelings:

  • journaling
  • mindfulness exercises
  • spending some time alone
  • participating in exercises you enjoy
  • taking time to examine your emotions

If you find it hard to get started, you may find seeking out a therapist may help. The right therapist can help you develop strategies that you can use to help manage your feelings.