Why during depression we become so sensitive to things or people?

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Why during depression we become so sensitive to things or people?




During depression, heightened sensitivity is common due to several psychological and biological factors:


Brain Chemistry Imbalance: 

As I talked in previous blog that depression involves changes in neurotransmitters like serotonin, dopamine, and norepinephrine, which regulate mood and emotional responses. These imbalances can make it harder to process emotions rationally, leading to heightened sensitivity.


Low Self-Esteem: 

Depression can destroy self-worth, making people more vulnerable to criticism or perceived rejection. Even small comments or actions can feel deeply personal and triggering.


Increased Negative Thinking: 

Depression often leads to a negativity bias, where individuals are more likely to focus on and magnify negative aspects of situations, making interactions with others feel more intense or harmful.

 

Overthinking: 

A depressed mind tends to overanalyze situations and relationships, sometimes creating exaggerated or imagined scenarios, which can heighten emotional reactions.


Physical and Emotional Fatigue: 

Depression often brings a constant state of exhaustion, reducing emotional resilience. This makes it harder to manage even minor stressors or conflicts.


Heightened Emotional Awareness: 

Depression can amplify awareness of emotions, both positive and negative, making someone more sensitive to their environment and relationships.


Understanding this sensitivity is important. It isn’t a sign of weakness but a natural response to the changes depression brings. 


How to overcome this sensitivity during depression?


Overcoming heightened sensitivity during depression involves building emotional resilience and managing triggers. Here are some effective strategies:


1. Practice Self-Compassion

Treat yourself with kindness and patience. Remind yourself that sensitivity is part of the depression, not a personal flaw.

Use affirmations like: “I am doing the best I can, and that’s enough.”


2. Set Boundaries

Limit exposure to people or situations that drain you emotionally.

Communicate your needs clearly to friends and family: e.g., "I need some quiet time right now", " I want to spend some time alone."


3. Mindfulness and Grounding Techniques

Practice mindfulness to stay present and reduce overthinking.

Use grounding exercises like focusing on your breath or naming five things you see, hear, or feel around you.



4. Challenge Negative Thoughts

Write down sensitive triggers and analyze them. Are they based on facts or assumptions?

Replace overly negative thoughts with balanced ones: e.g., “This person’s comment wasn’t about me—it might reflect their own stress.”


5. Therapy or Counseling

Cognitive Behavioral Therapy (CBT) can help you identify patterns of thought that amplify sensitivity and teach coping skills.

Talking to a therapist can offer a safe space to process emotions.


6. Nutrition and Physical Activity

Eat foods rich in Omega-3, magnesium, and B-vitamins to support brain health.

Gentle exercise like walking or yoga can reduce emotional intensity.




7. Engage in Self-Care

Do things that bring you comfort—reading, listening to music, or taking a warm bath.

Celebrate small achievements, no matter how minor they may seem.




8. Limit Overthinking

Distract yourself with activities like puzzles, drawing, or journaling.

Use journaling to release built-up emotions, helping to prevent emotional overload.




9. Social Support

Spend time with people who uplift and understand you.

If certain relationships feel overwhelming, give yourself permission to step back temporarily.





10. Seek Professional Help if Needed

Medication, under a doctor’s supervision, can help stabilize mood and reduce hypersensitivity.

Regular therapy sessions can provide long-term tools to manage emotions.





Keywords:

depression, heightened sensitivity, brain chemistry imbalance, serotonin, dopamine, norepinephrine, self-worth, self esteem, exhaustion, emotional resilience, triggers, neurotransmitters, Emotional Fatigue, mindfulness, grounding, social support, overthinking, self care, nutrition, health, yoga, omega-3, CBT, breath, Self-Compassion

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