Caring for Your Sensitive System in a World That Feels Heavy by Julie Bjelland, LMFT

The world feels heavy right now. Many of us, especially those who are sensitive and neurodivergent, are carrying emotions that can feel overwhelming. You might notice tension in your body, an ache in your heart, anger rising inside, or a sense of helplessness that is hard to explain.

If that sounds familiar, I want you to know you are not alone, and you are not broken. Sensitive and neurodivergent systems are wired to tune into what is happening around us. We absorb the emotions, the pain, and the energy of the world in ways others may not see.

When grief, anger, heartbreak, or overwhelm has no place to go, it often gets stuck inside. You might feel it as anxiety, muscle tension, burnout, shutdown, or even health challenges over time.

That is why two things matter so much right now: nervous system care and aligned action.

Tending to Your Sensitive Nervous System

Before we can show up in meaningful ways, we need to care for ourselves. Your nervous system deserves care, especially in overwhelming times. Here are a few gentle ways to support your system today:

• Slow your breathing. Even four long, soft exhales can help settle your body.

• Connect to your senses. Notice a favorite smell, the feeling of something soft, or the sound of birds.

• Move your body. Stretching, walking, yoga, or gently shaking out tension can help regulate you.

• Get outside. Even a few moments with the breeze, trees, or sky can calm your system.

• Protect your energy. Step away from news, conversations, or anything that feels like too much right now. That is not selfish. It is self-care.

Giving Anger, Grief, and Overwhelm a Place to Go

Once you feel resourced, even small actions can help move the energy inside you. When anger, heartbreak, or overwhelm builds with nowhere to land, it can create anxiety, health challenges, or feelings of helplessness. But action gives that energy direction.

It does not have to be big to matter. Every act, no matter how small, creates ripples of change.

Here are some small or meaningful actions you can take:

• Support a cause aligned with your values, even in small ways like donating, sharing a post, or sending a kind message

• Speak up for what matters when it feels safe to do so

• Create art, write, or share messages that foster hope and healing

• Engage in learning, reflection, or advocacy when you have the energy

• Prioritize your own healing, knowing that your wellbeing contributes to the greater good

You do not have to carry the pain of the world alone. You do not have to fix everything. But your care, your feelings, and your actions matter.

We Heal Together

In the Sensitive Empowerment Community, we remind ourselves often that feeling deeply is not a weakness. It is a reflection of your care and your capacity to help create a more compassionate world. But to do that, we need rest, support, and space to tend to ourselves.

If you have been feeling overwhelmed by the weight of the world, I invite you to reflect:

• How have you been caring for your sensitive system lately?

• Is there a small or big action you have taken, or want to take, that helps give your feelings a place to go?

You are not alone here. Your presence, your healing, and your energy are needed. Together, we rise in ways that honor both our sensitivity and our strength.

Want to connect with others who understand what it is like to live as a sensitive person? I warmly invite you to join the Sensitive Empowerment Community for support, education, and connection at SensitiveCommunity.com.

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About the Author
Julie Bjelland, LMFT, is a licensed psychotherapist, author, and the Founder of Sensitive Empowerment. She specializes in high sensitivity and adult-discovered autism and is passionate about helping sensitive and neurodivergent people thrive. Through her consultations, courses, global community, and podcast reaching over 189 countries, Julie’s work centers around empowering the people who feel deeply—the ones who will help heal the world. Learn more about Julie’s extensive resources at www.JulieBjelland.com

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