Bipolar Sensory Overload and Overstimulation: Why It Happens

From bright lights to other people’s emotions, sensitivity can shape daily life with bipolar disorder.

Key Takeaways

• Learn your “early warning” signs, as sharpened senses often signal an upcoming mood shift.
• Change your surroundings with simple fixes like noise-canceling headphones or warmer lighting to protect your peace.
• Protect your energy by setting boundaries and practicing mindfulness every day.
• Talk to your doctor or therapist about sensory overload to find a management plan that works for you.

Are you bothered by sounds and smells that don’t annoy the people around you? Are you often accused of being overemotional and too easily upset? If so, you may be a “highly sensitive person,” or HSP.

That term, which isn’t a clinical one, was coined by research psychologist Elaine Aron, PhD, to describe people who have the sensory processing sensitivity (SPS) trait.

Psychologists measure sensory sensitivity with questions about how you react to both physical and emotional input, or stimuli. This includes things like loud noises, cluttered countertops, and pain — but also the arts and music, violence in movies or TV shows, and other people’s energy. It’s not only about how easily you get startled, but also about how quickly you get stressed out when under pressure.

What Is Overstimulation in Bipolar Disorder?

Researchers have described SPS as “a heritable personality-related trait which includes sensitivity to a variety of stimuli.” These sensitivities can include emotional, cognitive, and behavioral responses, such as strong positive and negative emotions, deep information processing, and empathic behavior.

Highly sensitive people go through the day feeling distressed by ordinary experiences that anyone else would barely notice. For Michelle D., the brush of cool air on her skin is difficult.

“Sitting in the car in the summer, I can’t have any vents on me,” explains Michelle, who lives in Washington. “It tickles, and I just can’t stand it. My poor husband sweats to death.”

On a day-to-day basis, overstimulation — whether it’s bipolar-related or not — can leave you feeling drained and dazed, unable to concentrate, or just plain uncomfortable. 

“If I am sitting down to do some writing or artwork, I need a clean space to start off with,” notes Rachel M., of Gloucestershire, England. “It just distracts me so much.”

What Causes Sensory Overload in Bipolar?

Genetics and brain science have shown that some individuals naturally have heightened sensory awareness and heightened emotional reactivity — courtesy of an extraordinarily responsive nervous system.

The “trait” in “sensory sensitivity processing trait” means that this hyped-up responsiveness is a genetic characteristic, much like the color of your eyes or hair. And, according to the Journal of Clinical Medicine, around 20 to 30 percent of the population is considered high in SPS, or “highly sensitive.”

Being highly sensitive also seems to be more common in people with affective disorders. In fact, authors of a study in Frontiers in Psychiatry found a connection between dysregulated sensory processing and mental health conditions, including bipolar disorder, major depressive disorder, and anxiety.

There may be some intersection between highly sensitive people’s deeply felt emotions and the fact that childhood trauma is a known risk factor for developing bipolar disorder.

“What studies show is that if you had a bad childhood and you are highly sensitive, you will be more affected by your childhood,” says psychologist Ted Zeff, PhD, whose books include The Highly Sensitive Person’s Survival Guide and The Power of Sensitivity.

How Overstimulation Feels During Mania and Depression

In addition, a baseline level of hypersensitivity may intensify during bipolar mood episodes. Australian psychiatrist Gordon Parker, MD, PhD, an eminent clinical researcher, has described what he calls “suprasensory abilities” during an elevated mood, especially in people with bipolar 2. These include sharper vision and hearing, a heightened sense of smell, more acute taste, and especially astute judgment of body language.

While this suprasensitivity can be a mood symptom, it can also be a trigger for mood slippage in either direction. 

“I can get so stressed out by silly things like lights, noise, and people rushing around,” says Rachel. “When everything just bothers me more, I get more irritated, restless, and agitated. If you are not aware of your sensitivities, it is very easy for those things to start building up into episodes of hypomania or depression.”

Oversensitivity often leads to what researchers call “avoidance behavior.” For example, Marianne A., from Canada, doesn’t go to the movies anymore. “They do the big surround speakers; I can’t handle it,” she says. “So dark. So bright. So loud. Way too overwhelming for me.”

Bipolar Hypersensivity to Light, Sound, and Emotions

Michelle can’t tolerate the ever-more common LED light bulbs, which she likens to strobe lights at a nightclub. “They pulse like nothing in nature does,” she says. She has learned that keeping those kinds of irritations to a minimum is better for managing her bipolar symptoms. So she tracks down “rough usage” bulbs for her lamps at home. The vibration-resistant bulbs “are not as power-friendly,” she admits, but they don’t lead to sensory overload like the others had.

Bright light — even the glare from his phone screen — also feels like an assault on his senses, “to the extent that I will favor a dark room over a sunny day,” says Robert, a Californian now living overseas.

The brain systems that make you highly sensitive to environmental cues also mean you react more strongly to social stimuli, such as other people’s moods. Dr. Parker remarked on increased empathy during suprasensory phases.

When he interviewed people with bipolar 1 and bipolar two disorder, many described feeling so attuned that they could anticipate what the other person would say or do. Some also felt such a strong sense of emotional identification that, in one respondent’s words, “A look from a homeless man can send me off to buy him a burger.”

That kind of reaction made Rachel’s former job in a hectic office especially hard. “If there’s someone anxious, upset, or depressed, I tend to take on other people’s emotions,” she explains.

Overactive empathy makes it all the more important to learn how to set boundaries and say “no” when necessary. That’s something Rachel has been working on. She has learned to inventory her energy level and mood; she won’t agree to help someone else out when she herself needs more quiet time. “I will put myself first now, whereas I used to put other people first,” she says.

How to Cope With Overstimulation

There’s a fine line between reducing stressors in your life to safeguard your well-being and letting discomfort restrict your activities and achievements. Dr. Zeff recommends looking for creative accommodations, such as going out to eat early, before restaurants get busy.

Robert has gained a greater understanding of his vulnerabilities since his bipolar diagnosis. So now, when he has to travel for business trips, he schedules a day or two to work from home in order to recover from jet lag.

He has also found ways to deal with the unpleasant smells he encounters when he has to ride the train. Sometimes, it’s as simple as moving to a different train car. Other times, he puts his extreme sensory responses to good use. Because he has an intensely positive reaction to aromas he finds pleasant, a quick sniff of the cologne on his wrist can overpower another commuter’s body odor.

Neuropsychologist Sanam Hafeez, PsyD, a faculty member of Columbia University’s Teachers College in New York City, suggests working with a psychotherapist to develop coping strategies to help you minimize overstimulation.

Strategies for Environmental Control

“Keeping a journal and working with a cognitive behavioral therapist or life coach is a good idea,” Dr. Hafeez explains. “Have them check in with you to look out for those [overstimulation] tendencies and provide you with more insight.”

After vacationing in a popular recreational area, Marianne made a similar decision to relocate. “One summer, I wasn’t sleeping at all,” she recalls. “We went up to this cottage that was cold and dark. I slept the whole weekend. I was able to shut down and feel a little better. I was completely wound up again once we got back to the city.”

The years she spent working long hours in sales were no picnic for her [bipolar] hypersensitivity, either — or for her then-undiagnosed bipolar disorder. So living in a scenic region of Ontario keeps her more centered.

“There’s a mindfulness of just appreciating the beauty of what’s around you,” she explains. “There is a peace and an awe of just being present, the sound of the birds and the breeze. It’s the opposite of being overstimulated in the city.”

For those who aren’t able to up and move to a quieter place, Zeff notes, “You can create your own mini-retreat at home.” He suggests surrounding yourself with calming influences, such as beautiful pictures of nature and gentle blues and greens.

Managing Emotional and Social Overload

Handling the noise level and several different personalities at a social event may be painful for a highly sensitive person. So it’s better to come up with an action plan in advance. “Can you train yourself to listen to just the person talking to you?” Hafeez says. “Could you structure interaction in such a way as to not become overwhelmed and not drift out?” 

And if you’re in a relationship with an HSP, you and your partner will need problem-solving skills to navigate the realities of one of you being highly sensitive, just as you do for other aspects of bipolar management. Zeff stresses that the ability to compromise is critical.

He gives this example: “You have a couple who is going to a party. One is an HSP, the other is not. If they take two cars to the event, the HSP can leave the party after one hour, and the partner can stay late.”

Zeff also recommends beginning and ending your day with relaxing routines, such as meditation or yoga poses. Having a mindfulness practice can give you a grounding regimen to draw upon when you are getting overstimulated.

Many of the strategies for managing hypersensitivity will overlap with those for managing your bipolar disorder. In fact, recognizing how you’re responding to stimuli in the environment, or through your interactions with other people, can provide valuable feedback as to where your mood is heading. It’s just one more layer of living with a mental health condition.

“The reality of caring for bipolar disorder is that it’s a lot of skills,” Marianne reflects. “You are learning to listen to your own body and make good choices.”

Tips From People Who Are Highly Sensitive

Adapting these strategies can help you navigate your sensitivity more effectively, turning potential challenges into opportunities for growth and comfort.

• Limit Stimulants: Reduce or eliminate caffeine and nicotine to decrease anxiety and jitteriness. Gradually cut back and explore calming alternatives like herbal teas.
• Adjust TV Volume Settings: Use your TV’s settings to normalize volume levels, reduce treble, and utilize features like “night mode” to minimize sudden loud noises and create a more pleasant viewing experience.
• Wear Noise-Canceling Headphones: Create a personal quiet space in noisy environments by using noise-canceling headphones. They can help you focus and stay calm by blocking out distracting sounds.
• Seek Quiet Spaces During Social Events: At parties or gatherings, periodically retreat to a quieter space to recharge. This can help you manage sensory overload and enjoy socializing more.
• Practice Breathing Exercises: Use slow, deep breaths to manage stress in the moment. Inhale slowly, hold for a few seconds and exhale gently to promote relaxation and reduce stress.

Editorial Sources and Fact-Checking

• Hilde Visnes Trå et al. High Sensitivity: Factor structure of the highly sensitive person scale and personality traits in a high and low sensitivity group. Two gender-matched studies. Nordic Psychology. July 11, 2022.
• Sharell Bas et al. Experiences of Adults High in the Personality Trait Sensory Processing Sensitivity: A Qualitative Study. Journal of Clinical Medicine. Oct. 24, 2021.
• Xavier Benarous et al. Sensory Processing Difficulties in Youths With Disruptive Mood Dysregulation Disorder. Frontiers in Psychiatry. March 22, 2020.

 UPDATED: Printed as “Help for the Highly Sensitive Person,” Winter 2018