When everything gets “too much” faster

 

Some people experience everyday life as louder and more intense than others. A packed calendar, noise in an open-plan office, the mood in a room, expectations from the outside—and at some point the battery is empty. Often another thought joins in: Why can’t I handle this like other people?

If you recognise yourself in this, you’re not alone. Counselling is not about making you “tougher.” We look together at what your sensitivity looks like—and what actually helps in everyday life.

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What “high sensitivity” means in research

 

In research contexts, high sensitivity is often described as Sensory Processing Sensitivity (SPS): a temperament trait related to how stimuli are perceived and processed. Important: SPS is not a diagnosis. And you don’t need to “fit a label” to get support.

Many highly sensitive people report, for example:

• stimuli feel more intense or “linger” longer

• they need downtime after social situations to come down

• conflict or criticism stays with them longer

• at the same time, there is often strong attunement to nuance, music, nature, or moods

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How high sensitivity can show up in everyday life

 

High sensitivity doesn’t look the same for everyone. Common themes people bring to me include:

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In contact with others

• You quickly notice subtle changes—tone of voice, a look, tension in the room.

• After closeness or an argument, you need time before you can open up again.

• Setting boundaries feels risky—and eventually your body says “stop.”

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Work, study, daily life

• Multitasking, constant interruptions, bright light, or noise costs disproportionately more energy.

• Decisions feel draining quickly—even if you are capable and competent.

• You function for a long time—and notice the exhaustion only later.

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In the body

• Overstimulation can feel like being “revved up inside”: difficulty switching off, restless sleep, tension, emotions overflowing faster.

• Sometimes physical symptoms are part of the picture. Then it’s especially important to differentiate carefully and, if needed, seek medical evaluation.

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Quick check for orientation (not a test)

 

This short check is HSPS-oriented and may help you make sense of your experiences. It does not replace diagnosis or assessment.

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Answer “Yes” or “No” spontaneously:

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1) Easily Overwhelmed (EOE)

• Too many plans at once overwhelm me quickly.

• After social situations I need quiet to “come down.”

• Criticism or conflict stays with me for a long time.

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2) Low Sensory Threshold (LST)

• Loud noises or bright light exhaust me quickly.

• Busy, chaotic places make me tense.

• After a “loud/screen-heavy” day I feel internally more wound up.

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3) Aesthetic Sensitivity (AES)

• Art, nature, or music move me strongly.

• I notice subtle shifts in mood in people or rooms very quickly.

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If you answered “Yes” to several statements, sensitivity may be a stronger factor for you. In counseling we can develop a personal stimulus profile: what nourishes you, what drains you—and what realistic levers you can adjust.

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How I can support you

 

For me, counseling around high sensitivity is mainly: sorting things out, relieving pressure, and finding practical next steps. We work at your pace, without judgement.

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Possible focus areas:

• noticing overstimulation earlier and responding sooner (everyday breaks, stimulus management)

• setting boundaries more clearly without self-blame

• communication in relationships: expressing needs in understandable language (e.g., “I need quiet right now—not distance”)

• working with perfectionism, people-pleasing, and guilt

• shaping work life in a way that fits (focus blocks, transitions, planning recovery—also in hybrid/remote work)

• if you want: selected sessions with partner(s) to reduce misunderstandings around withdrawal, closeness, and overwhelm

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My work is shaped, among other things, by academic work in sex research at Charité – Universitätsmedizin Berlin and additional specialist training. No promises of cure: we focus on what is concretely helpful for you.

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Boundaries and when medical evaluation matters

 

Psychological counseling is not medical treatment. If you have frequent or strong physical symptoms (e.g., recurring severe headaches/migraine, tinnitus, persistent gastrointestinal pain, chronic pain, significant sleep problems), medical evaluation is important. Counseling can be helpful alongside—e.g., to understand stress/stimulus patterns and make daily life more stable.

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How It Works

 

Free initial consultation (20 minutes): Briefly clarify your concerns and whether my approach is a good fit
Sessions: primarily online; in-person sessions in Berlin are possible by arrangement
Duration: 50 minutes
Frequency: weekly or biweekly, depending on your needs
Confidentiality & data protection: fully confidential, in line with professional standards and GDPR-compliant practices

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Next Step

 

If you would like, we can start small—with a free initial consultation. No pressure, no expectations. Just a space to understand what you need right now.

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References​

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Aron, E. N., & Aron, A. (1997). Sensory-processing sensitivity and its relation to introversion and emotionality. Journal of Personality and Social Psychology, 73(2), 345–368. https://doi.org/10.1037/0022-3514.73.2.345 (PMID: 9248053)

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Greven, C. U., Lionetti, F., Booth, C., Aron, E. N., Fox, E., Schendan, H. E., Pluess, M., Bruining, H., Acevedo, B., Bijttebier, P., & Homberg, J. (2019). Sensory processing sensitivity in the context of environmental sensitivity: A critical review and development of research agenda. Neuroscience & Biobehavioral Reviews, 98, 287–305. https://doi.org/10.1016/j.neubiorev.2019.01.009 (PMID: 30639671)

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Smolewska, K. A., McCabe, S. B., & Woody, E. Z. (2006). A psychometric evaluation of the Highly Sensitive Person Scale: The components of sensory-processing sensitivity and their relation to the BIS/BAS and “Big Five”. Personality and Individual Differences, 40(6), 1269–1279. https://doi.org/10.1016/j.paid.2005.09.022

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Konrad, S., & Herzberg, P. Y. (2017). Psychometric properties and validation of a German High Sensitive Person Scale (HSPS-G). European Journal of Psychological Assessment, 35(3), 364–378. https://doi.org/10.1027/1015-5759/a000411

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FAQ​

 

Why am I exhausted even after "good" events?​

Even positive experiences can bring a lot of stimulation: conversations, noise, transitions, emotions. If your system processes impressions deeply, it may need a real “downshift” afterwards. That’s not a character flaw and doesn’t say anything about whether you enjoyed it. Counselling can help you understand your recovery rhythm and plan small breaks so you don’t crash at the end of the day.

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I’m not sure I’m “sensitive enough”—does counseling still fit?

Yes. You don’t need a box or a label to get support. If you often feel overstimulated, have a hard time switching off, or get “full” quickly in contact with others, counselling can be useful—whatever you call it. We take your experience seriously and sort what’s behind it: temperament, current stress load, relationship patterns, or something that deserves additional assessment.

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Can I come with a partner?

Yes. It can be helpful when a partner understands that withdrawal after conflict or intense closeness may not mean rejection—it can be regulation. In joint sessions we can develop language for needs, plan better pauses in conflict, and make concrete agreements that give both people room. The goal isn’t an “ideal relationship model,” but a workable everyday approach.

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Is high sensitivity a diagnosis?

No. High sensitivity / SPS is described in research as a temperament trait, not a disorder. Similar experiences can also occur with chronic stress, anxiety, depression, or neurodivergent profiles. If you suspect there’s more going on, we can differentiate carefully and, if needed, discuss suitable diagnostic pathways.

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What if I also have migraine or other physical symptoms?

Then medical evaluation is important—especially if symptoms are severe, frequent, or new. Counselling can support you alongside: managing overstimulation, planning recovery, reducing stress peaks, and sorting triggers and early warning signs. I don’t treat physical illness, but we can work on making daily life more predictable despite symptoms.

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How many sessions are useful?

It varies. Some people mainly want orientation and a few practical levers; others want deeper work on patterns around boundaries, self-criticism, or relationship topics. In the initial call we clarify your goal and choose a realistic rhythm. There’s no “right” course—we orient towards what actually helps in your everyday life.