Highly Sensitive? Tips for Avoiding Burnout This Summer
Ivy Griffin
You want to enjoy summer—the long days, the warm nights, the sense that you should be out there doing things. But somewhere between the social invites, travel plans, heat, and pressure to be “on,” you might find yourself feeling... fried.
If you’re a highly sensitive person (HSP), summer burnout can sneak up fast. What looks like fun to others may feel overwhelming to you. And while the world may be shouting “vacation mode!”, your nervous system might be quietly pleading for rest.
Let’s explore why summer can feel especially draining for HSPs—and what you can do to stay grounded, connected, and actually enjoy this season on your terms.
Why Summer Can Be Overstimulating for HSPs
Being a highly sensitive person means your nervous system is more responsive to external and internal stimuli. You notice subtleties. You process emotions deeply. You may feel deeply affected by other people’s moods, noise levels, crowds, or changes in routine.
Now imagine throwing these into the mix:
Blazing heat and bright sun
Loud social events or group gatherings
Pressure to say “yes” to everything
Traveling or hosting guests
Interrupted sleep or eating routines
It’s a perfect storm for sensory and emotional overload.
And yet, because summer is often associated with fun and freedom, HSPs may feel ashamed or confused when they aren’t enjoying it the way others seem to.
You’re not doing summer wrong—you’re just wired differently.
Common Signs of Summer Burnout in HSPs
Burnout doesn’t always show up as total collapse. For many highly sensitive folks, it creeps in slowly and quietly. Some signs to watch for:
You’re more irritable or quick to tears than usual
You dread social plans you once looked forward to
You’re struggling to sleep or feeling physically exhausted
You feel pressure to “keep up” or please others
You’ve lost track of your own needs in all the hustle
Sound familiar? The good news is you don’t have to wait for a breakdown to take action. There are ways to soften your summer and make space for what nourishes you.
6 Summer Self-Care Tips for HSPs
Here are some practical ways to care for your highly sensitive nervous system this season—without isolating yourself or giving up on joy.
1. Schedule Recovery Time Around Social Events
Yes, even the fun ones. Block off quiet time before or after gatherings to recharge. This gives your nervous system space to reset and reduces emotional hangovers from overstimulation.
2. Limit “Back-to-Back” Plans
Too many events in a row, even if they’re all low-key, can quickly become overwhelming. Say no when you need to, and spread things out when possible. A slower pace allows you to be more present.
3. Tune Into Your Sensory Threshold
Bright lights, loud music, sticky heat—these may not bother everyone, but they might wear on you. Carry sunglasses, stay hydrated, seek shade, and wear breathable clothes. Tiny shifts can help your body feel safer.
4. Don’t Skip Emotional Check-Ins
When you’re pulled in a dozen directions, it’s easy to lose track of how you’re actually doing. Pause and ask:
What am I feeling right now?
What do I need?
Even one-minute check-ins can help you reconnect with yourself.
5. Make Peace With “Missing Out”
You don’t need to attend every BBQ, road trip, or rooftop hangout to have a meaningful summer. Your worth isn’t measured by how many social events you go to. Saying “no” can be an act of deep self-respect.
6. Create Your Own Version of Summer
Your summer doesn’t need to look like anyone else’s. Maybe it’s long walks at dusk, reading in the shade, solo art projects, or slower mornings with music and iced tea. Build a season that feels restorative, not performative.
Therapy Can Support HSPs Year-Round
If you’re feeling the slow creep of burnout—or you’re carrying anxiety, people-pleasing patterns, or unresolved grief—therapy can offer a space to slow down, tune in, and realign with your needs.
At Thrive Therapy & Counseling, we work with highly sensitive people of all ages, helping them:
Understand their sensitivity as a strength
Set boundaries that honor their energy
Explore the roots of perfectionism or emotional over-attunement
Manage anxiety and overwhelm more effectively
Build a self-care practice that actually works for them
We also offer options like expressive arts therapy, walk and talk therapy, and brainspotting, all of which can support emotional processing in ways that feel accessible and grounding for HSPs.
Make This Summer One That Actually Feels Good
You don’t need to push through or numb out to get through the season. Summer doesn’t have to be “go, go, go” to be meaningful.
If you’re a highly sensitive person navigating burnout, overstimulation, or emotional exhaustion, therapy can help you come back to yourself—gently, consistently, and without shame.
Thrive Therapy & Counseling offers in-person sessions in Sacramento, including West Sacramento, Davis, Elk Grove, and Natomas. We also provide online therapy across California, so you can access support from your own soothing space.
Reach out to get started or explore our Highly Sensitive People therapy page to learn more.
You deserve a summer that feels like you.