How to Stop Overthinking as an HSP Entrepreneur
Being a highly sensitive person (HSP) means you notice subtleties in the world around you that others tend to miss, among other incredible gifts. Since HSPs process things more deeply than the average person, we are wonderful at using our self-awareness and intuition to recognize our shortfalls and continue learning, which are all positive traits that help HSPs thrive as business owners. Our sensitivities can also lead to negative experiences, however, such as overthinking and all the anxiety and overwhelm that comes along with it.
Though overthinking as an HSP entrepreneur can help us solve myriad problems and grow our business, it becomes a problem when our thoughts lead us into a downward spiral of unhelpful rumination that becomes difficult to escape. These are typically overly repetitive and counterproductive thoughts, such as feelings of imposter syndrome, fear of failure, and all the nonsense we tell ourselves in an attempt to keep ourselves safe but can instead stop us from taking meaningful action.
When left unmanaged, overthinking as an HSP entrepreneur can cause:
slower decision making
stress and anxiety
reduced productivity
difficulty communicating
stress-related health issues
burnout and fatigue
If you’re an HSP entrepreneur who experiences these challenges, first know that you’re not alone. So many HSPs struggle with these shortfalls often. Those who overcome the tendency to overthink are those who work to reframe their thoughts in productive ways using the tips I share with you here. Practice these tips regularly so you can stop your overthinking and get back to what you do best: growing your business as an HSP entrepreneur.
Why Do HSP Entrepreneurs Have the Tendency to Overthink?
As Dr. Elaine Aron (clinical research psychologist and author of The Highly Sensitive Person) explains in her writings, the HSP experience can be summarized by the acronym DOES, which stands for:
(D) depth of processing
(O) overstimulation
(E) empathy and emotional responsivity
(S) sensitivity to subtleties
Overthinking as an HSP entrepreneur comes from the “depth of processing” piece to the HSP puzzle. We already enjoy thinking things through deeply, but overthinking happens when our natural ability to process our thoughts spins out of control.
Signs you struggle with overthinking include:
Excessive analysis: You constantly dissect past events or conversations to find hidden meaning and over-analyze the details.
Difficulty making decisions: You often feel paralyzed by even simple choices because you weigh endless possibilities and potential outcomes.
Rumination: You replay scenarios in your mind repeatedly and often focus on the negative aspects or potential problems.
Perfectionism: You strive for flawless outcomes in your business and become fixated on minor imperfections, which can lead to procrastination or dissatisfaction.
Physical symptoms: You might experience headaches, tension, fatigue, or disrupted sleep patterns.
Second-guessing yourself: You often doubt your decisions or actions, even after they’ve been made, which can also lead to feelings of self-doubt and decreased confidence.
Difficulty letting go: You tend to hold onto past mistakes or worry excessively about the future, which can make it difficult to let things go and move forward.
Constant “what ifs”: You’re always anticipating the worst-case scenarios, creating a sense of anxiety or apprehension about potential future events.
These tendencies can be particularly harmful to HSP entrepreneurs because they sap our energy and leave us feeling like we’re not going to succeed in our business. Since HSPs are wired to sense danger, the possibility of failure can cause some frightening and deep-seated emotions that work against us.
Luckily, there are quite a few things you can do to stop your intrusive thoughts and keep your business moving forward.
Here’s How to Stop Overthinking as an HSP Entrepreneur
As you practice quieting down your overthinking brain, remember that it isn’t about quitting your thoughts entirely but rather finding a balance that allows for productive thinking without being overwhelmed by it.
Here’s what to try:
1. Implement Mindfulness and Grounding Techniques
When we practice mindfulness and grounding techniques, such as deep breathing or focusing on our senses, it becomes easier to get out of our heads and stay present in our bodies. Take a few minutes each day to sit comfortably or walk in nature, anywhere you can pay attention to your breath and surroundings. Once you’re breathing more steadily, look around you and focus intently on:
five things you can see
four things you can feel
three things you can hear
two things you can smell
one thing you can taste
You can also start a journal where you write down all your thoughts and get them out on paper. Whether you spend time thinking about all the things you’re grateful for or rehash old thoughts, feelings, and emotions, this simple act can be a great release for pent-up emotion.
2. Practice Setting Boundaries
As empaths, it can be difficult for HSP entrepreneurs to set boundaries. We often fall into the people-pleasing trap and overthink our perceived shortfalls in this area, putting our energy into making others feel seen, heard, and comfortable rather than looking after our own needs. While there is certainly a time and place to care for others — and many of us do it through our businesses — caring for ourselves should be our top priority.
Here are some boundaries to consider:
Establish work hours: Define specific work hours and stick to them as much as possible. Avoid checking work emails or engaging in business-related tasks outside these hours, which helps create a clear separation between your work and personal life.
Learn when to say no: Practice saying no to requests that don’t align with your priorities and energy levels. It’s okay to decline tasks or projects that might overwhelm you and pick them back up when you feel ready.
Delegate and outsource: Delegate tasks that don’t align with your strengths or priorities. Outsourcing these responsibilities can free up your time and mental energy for tasks that truly require your attention.
Remember that feeling comfortable setting boundaries is a gradual process. It might take time to practice establishing them effectively, but once you get the hang of it, they can improve your well-being and reduce your second-guessing. It becomes clear that these are your rules and here’s how to approach them. End of story.
3. Limit Information Overload
HSPs are naturally observant, and we absorb a lot of what goes on in the world around us. Things like exposure to discouraging news, too many promotional emails, or lots of social media can overwhelm us and trigger our overthinking.
Set aside an hour or two to declutter your inbox and unsubscribe to all those old publications you no longer read. If social media is a distraction for you, use an app that blocks your access during certain parts of the day or leave your phone in another room while you work. When you’re able to limit the information that you encounter and only pay attention to the uplifting or helpful parts, such as your favorite business podcast or relaxing hobbies, you can be more intentional with the information you choose to consume.
4. Structure Your Decision-Making Process
When you implement a structured decision-making process, it allows you to set predetermined parameters around making decisions so you can consider the most critical factors without overanalyzing every detail.
Take a few minutes to jot down:
what decision you need to make
your deadline for making it
the most important factors to consider
your desired outcome
Set time aside in your calendar further down the line to revisit your decision. What went well? What didn’t? This way, you can allow yourself to use your decision as a learning opportunity, which takes the pressure off getting it “right.”
5. Challenge Your Negative Thoughts (and Reframe Them)
When we practice taking time to recognize and challenge our negative thoughts, it helps us question their validity as they arise and allows us to replace them with a more positive or realistic perspective. You first want to recognize when your negative thoughts are happening. Examples include “Why am I so bad at leading my team? I’ll never succeed as their boss,” or “Why are we falling so far behind our competitors?”
While these thoughts can be useful in helping us learn and grow as entrepreneurs, they’re problematic when we can’t get past them. Once you recognize which negative thoughts are seeping through, write down all the evidence for or against them. Once everything is clear, see if you can reframe them using a technique known as cognitive restructuring. For example, “I’m a terrible leader” might instead become, “How can I improve my leadership skills?” “Why can’t we keep up with our competitors?” might be reframed as, “In what ways are we ahead of the competition, and in what ways can we improve?”
Remember to keep track of your wins and reward yourself accordingly. We often focus on the things we lack and fail to recognize how far we’ve come.
6. Learn to Embrace Imperfection
In her book The Gifts of Imperfection, author and researcher Brené Brown writes, “[U]nderstanding the difference between healthy striving and perfectionism is critical to laying down the shield and picking up your life. Research shows that perfectionism hampers success. In fact, it’s often the path to depression, anxiety, addiction, and life paralysis.”
Though perfection is unattainable, we strive for it anyway. We do this despite the reality that perfectionism is driven by what other people think and our fear and shame. Embracing imperfection as a business owner allows us to learn from our mistakes without dwelling excessively on them. Instead of focusing on building the perfect business, ask yourself, “How can we improve?” and “What would help us do our best?”
7. Take Long, Intentional Breaks from Your Work
In our society, it is thought that the only way business owners can succeed is when they push themselves to overachieve and grind out work 24/7. For HSP entrepreneurs, not only is this harmful to our mood, but it can also hamper our productivity.
Taking regular, meaningful breaks can rejuvenate our minds, reduce stress, and help us work with renewed energy and focus. Not only should you take frequent breaks throughout the day, but plan for weeklong vacations, changes to your environment, or times when you can unplug from work completely. This might be an extra day off during the week or shutting down every day at 5 pm. Experiment with different break types and lengths so you can the balance that works for you.
8. Improve Your Physical Movement and Nutrition
Physical movement and nutrition can have a huge impact on the HSP psyche. Make time each day to move your body in a way that feels good to you, whether it’s mountain biking and CrossFit or yoga. Eat nutritious foods and drink plenty of water, which can also help HSP entrepreneurs reduce stress and promote an overall sense of well-being.
There is a lot of information out there on how to improve your physical movement and nutrition, so be sure to do your research and try a little at a time. The goal is to make little improvements each day that build bigger changes over time, so start small with what you know and allow yourself to improve gradually.
9. Focus on Action
Overthinking HSP entrepreneurs often fixate on all the ways our inaction is harming our business and selves. We also ruminate on how we ought to do something more than we spend the time actually doing it. Unhelpful thoughts like these can stop us in our tracks and prevent forward momentum.
Try taking some of this energy and putting it into simple actions. For example, break bigger tasks into smaller, more manageable steps. This helps you focus on taking action rather than getting caught up in continuous planning or analysis. Even a little action each day can add up to significant change over time.
Get the Support You Need to Stop Overthinking as an HSP Entrepreneur
Even though HSPs have a lot of similarities, we are all unique individuals with varying needs — so be kind to yourself as you experiment with what works for you. If you try these tips and still find yourself struggling, reach out to a trusted friend or other source of support. You might know a certain mentor, therapist, or coach who can help.
You can also set up a free discovery session with Happy HSP Coaching. At no cost to you, we can think through what your best path forward might be. There are so many resources out there, so be sure to make use of them instead of trying to figure it out on your own. Sometimes all we need to stop our intrusive thoughts is a listening ear and clarity from someone who’s on the outside of the situation looking in.