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Podcast Episode 25: Highly sensitive or overstimulated? Laura Antonacci, Clinical Psychologist
Do you quickly feel exhausted by social situations, work pressure, or stimuli, and do you experience emotions more intensely than others? If so, there's a good chance you're highly sensitive; a trait that can be both a strength and a challenge.
In this episode of the Amandine De Paepe Podcast, Amandine and Laura Antonacci, clinical psychologist and expert in high sensitivity, discuss what high sensitivity truly entails and how to recognize it. They explore the difference between high sensitivity and overstimulation, why people-pleasing and perfectionism often go hand in hand with high sensitivity, and the impact of social pressure, guilt, and stress on sensitive individuals.
Additionally, they share practical tips on how to manage stimuli and strengthen your mental resilience. This is a must-listen for anyone who wants to better understand themselves or a highly sensitive person in their life.
Meet Laura: from the corporate world to high sensitivity expert
Laura Antonacci is a clinical psychologist and expert in high sensitivity. After graduating in 2014, she realized during her internship in psychiatry that she didn’t quite feel at home in the field. She decided to take a different path and ended up in the corporate world, working in sales and HR. Yet, something kept nagging at her.
At 25, she noticed she was heading toward burnout and discovered she was highly sensitive. Struggling to find the right support, she took matters into her own hands. She delved deep into the topic of high sensitivity, pursued additional training, and made it her mission to help other women navigate their own sensitivity.
Today, Laura runs her own practice, supporting highly sensitive individuals on their journey to self-understanding and resilience.
What is high sensitivity?
The first question Amandine asks Laura is to explain what high sensitivity means. High sensitivity can be summarized using four key characteristics, known by the acronym DOES:
- Deep processing – Highly sensitive individuals process stimuli more intensely and deeply than others.
- Overstimulation – Because they struggle to filter external stimuli, they become overwhelmed more quickly, especially in busy environments.
- Emotional intensity and heightened empathy – Due to stronger mirror neurons, they not only understand how someone feels but often experience those emotions themselves.
- Sensory sensitivity – They tend to be more sensitive to certain substances or textures on the skin.
These characteristics together define high sensitivity and its impact on daily life.
Is high sensitivity innate or developed?
Amandine asks whether high sensitivity is innate and part of someone's personality. Laura explains that high sensitivity is indeed innate. It's not the result of trauma or a specific trigger but rather the way the brain functions.
Although a person is born highly sensitive, their upbringing can influence whether they experience it as a burden. In environments where emotions are not given space or where high sensitivity is not acknowledged, challenges may arise later in life.
Additionally, highly sensitive individuals are more vulnerable to experiencing trauma because they process stimuli and emotions more deeply. Childhood tensions can feel more intense, and if not properly processed, they may lead to long-term emotional blockages or trauma.
The impact of people pleasing on women and their boundaries
Laura explains that she primarily sees women who learned to people-please at a young age. They always put others first, absorb other people's emotions and concerns, and often forget to take care of themselves. As a result, they reach a point where they no longer know what they truly want or need.
The distinction between caring for others and people-pleasing is essential. While caring is a natural, feminine trait, people-pleasing means prioritizing others' happiness at the expense of oneself. This automatic response, without first checking in with oneself about whether something is truly wanted or possible, can lead to exhaustion and a lack of personal boundaries, both in relationships and at work.
Setting boundaries and guilt: a learning process
Women are naturally more influenced by serotonin, which makes them more sensitive to care and connection. Men, on the other hand, function more strongly on dopamine, making them more prone to addictions, for example. This explains why women are naturally more inclined to take care of others. However, setting boundaries remains a challenge for both men and women, although guilt often plays a bigger role for women.
Interestingly, feeling guilty when setting boundaries is actually a healthy sign. It means you are connecting with your own feelings. Many people avoid setting boundaries out of fear of guilt, but by facing it, the intensity gradually decreases. The more you practice, the easier it becomes to stand up for your own needs without guilt.
Overstimulation and stress: how highly sensitive people are more prone to burnout
Anyone can become overstimulated during periods of high stress, whether due to work or personal circumstances. This occurs when the nervous system becomes overloaded and doesn't recover adequately. Highly sensitive individuals experience this more quickly because they process stimuli more intensely. Without strategies to regulate their nervous system, they are at higher risk of chronic overstimulation, which can eventually lead to burnout or depression.
While medication is sometimes necessary in severe cases, it's often prescribed too quickly. Antidepressants suppress emotions, whereas depression arises from the inability to process emotions. A sustainable approach focuses on learning to feel and accept emotions rather than suppressing them.
The role of nutrition
Gut health also plays a crucial role, as the gut is responsible for a significant portion of serotonin production. An imbalance in the gut can contribute to depressive feelings, highlighting the importance of a holistic approach.
There is still too little discussion about the fundamental principles of health, such as nutrition, gut health, sleep, and exercise. Laura notes that despite five years of university studies, little attention was given to the connection between the gut and the brain, something she had to research on her own.
"It’s unfortunate that, despite extensive courses on disorders and medication, I learned nothing about the nervous system, the connection between body and mind, or how to process and regulate emotions. I only discovered this later through my own research and by developing my own approach," says Laura.
Effective techniques for releasing trauma and tension from the body
EMDR can be effective for single-event traumas, such as a car accident or a painful breakup, as it helps reduce the emotional charge of the trauma, preventing the body from reliving the trauma response when recalling the incident. However, for chronic trauma (such as growing up in a stressful or traumatic environment), EMDR is less suitable. This is because revisiting each specific situation can be difficult, and the body often protects certain memories.
"Instead, I use body-oriented therapies focused on releasing tension without requiring a direct focus on the trauma itself," says Laura.
She applies two key techniques for releasing trauma and tension from the body:
- Psoas muscle activation: The psoas muscle connects the upper and lower body and is activated in stressful situations (such as during the fight-or-flight response). When this muscle remains tense due to prolonged stress without sufficient movement, trauma can become trapped in the body. This technique involves intensively activating the psoas muscle and then releasing it, allowing the body to tremble and discharge stored trauma and emotions. This process can bring up deep, unconscious pain, even without a clear understanding of its origin.
- Breathing technique for DMT production: Specific breathing techniques can stimulate the body's natural production of DMT (dimethyltryptamine), a compound also found in ayahuasca, often used in trauma therapy. This technique temporarily quiets the ego, allowing deep-seated pain to surface without overanalyzing it. It facilitates the release of emotional blockages on a profound level.
When we talk about "setting the ego aside", it refers to temporarily letting go of rational, protective thought patterns. Highly sensitive individuals, in particular, may have distanced themselves from their emotions due to overwhelming childhood experiences, leading them to rely heavily on their intellect rather than feelings as a form of self-protection. They become "walking heads" who approach situations rationally, disconnecting from their emotions.
For these individuals, reconnecting with their feelings is crucial because true release is only possible when they understand what lies beneath their rational thoughts. While this may seem simple, truly accessing and processing emotions can be a significant challenge for many.
The importance of bodily safety for emotional peace and recovery
What does safety mean for your body? A body feels safe when the nervous system is in balance. The autonomic nervous system regulates unconscious processes and operates in two main modes: the action mode (fight or flight) and the rest mode (rest and digest).
People who have lived in the action mode for an extended period may eventually shift into a state of immobility, often associated with depressive symptoms. It's essential to learn how to transition the body from a constant state of action to a state of rest.
Only when your body is truly at rest and feels safe can you reconnect with yourself and fully experience your emotions. This is where yoga and meditation can be beneficial. They create moments to calm the body and genuinely tune in to your feelings.
Movement as an anti-stress tool for highly sensitive people
Movement is one of the fastest ways to reduce stress and overstimulation, especially for women aged 30–40 and beyond. Endurance sports and strength training can have a powerful effect, as can activating the psoas muscle, as previously mentioned. This muscle is often called the "stress muscle" for a reason.
Highly sensitive people tend to spend a lot of time in their heads, often neglecting their bodies. However, physical activity is just as important for them. It helps them get outside, connect with nature, and find balance. For those particularly sensitive to external stimuli, maintaining a balance between mental and physical activity is essential for overall well-being.
Beyond physical activity, learned behavioral patterns often present a greater challenge than high sensitivity itself. Highly sensitive individuals can benefit from recognizing and breaking negative patterns that may be holding them back. It’s important to understand that sensitivity is not a weakness. It can be a strength, as long as it isn’t restricted by old habits.
The strength of highly sensitive people
Highly sensitive people stand out for their authenticity, deep empathy, and strong sense of justice. They're often highly conscientious, ensuring they follow through on commitments. This makes them reliable colleagues and friends, fostering a sense of trust and safety in their relationships.
If you're highly sensitive or suspect that you might be, finding balance in a world that often feels overwhelming can seem challenging. However, it’s important to remember that high sensitivity doesn’t have to be a limitation. In fact, it can be a powerful strength, especially when you learn how to manage it.
By taking care of both your body and mind, you can not only better manage stress but also embrace the unique benefits of high sensitivity. So step outside, move, and embrace your authenticity. Because that is what makes you truly unique.
NRM3+: support for your body and mind
If you're looking for a way to reduce stress levels and support your body, NRM3+ is an excellent choice. This supplement is specially formulated to help restore emotional balance. One of its key nutrients, safranal (the active compound in saffron), helps maintain a positive mindset and promotes relaxation.¹
NRM3+ can be a great addition to your daily routine, especially for highly sensitive individuals who need extra support to protect themselves from overstimulation. With NRM3+, you provide your body with the tools it needs to stay balanced, helping you better navigate the challenges of daily life.
¹ Safranal (saffron) helps maintain a positive mindset and promotes relaxation.*
*Health claim pending European approval.
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