Here's Why I May Be an Intensity-Junkie, but I Don't take Roller Coasters

As a speaker and coach, my life is full of high-intensity moments, from speaking to big crowds to being fully present with coaching clients. After intense days, I often need silence to recharge.

This is common for Highly Sensitive People (HSPs) like me, who experience the world with greater intensity. According to Dr Elaine Aron, who coined the phrase HSPs, these are people who process sensory data more deeply. This makes them more susceptible to overstimulation but also more attuned to rich sensory experiences.

The Search for Stimulation

In today's world, our brains constantly seek stimulation, making it difficult for us to tolerate stillness or neutral states. This restlessness is driven by the need for dopamine, the chemical that makes us feel good when we get rewards like social media likes or junk food.

While we all deal with this, HSPs are especially affected. We crave intense experiences but also need time to recover from them.

Dopamine and Addiction

Dopamine motivates us to seek rewards. When we expect something enjoyable—like a notification on social media or the smell of tasty food—dopamine kicks in and pushes us to act. Once we get that reward, like a comment on a post or a delicious bite of food, dopamine peaks and makes us feel good. Over time, our brains remember these triggers, making us seek out more of these rewarding experiences.

• Social Media: In his book "Hooked: How to Build Habit-Forming Products", Nir Eyal discusses how platforms like Facebook, Instagram and Linkedin keep users hooked on them by leveraging on a 4-step process: Trigger -> Action -> Unpredictable Reward -> Investment. We get a dopamine surge when we check for new likes or comments.
• Junk Food: Sugary, salty, and fatty foods trigger our dopamine system, leading to cravings that are hard to resist, just like addiction. Research by Dr. Robert H. Lustig and others has shown that these types of foods can be as addictive as drugs. The more we consume, the more we crave, and we require higher levels of stimulation to achieve the same effect.

Why I Avoid Thrill Rides

According to Dr Elaine Aron, activities such as roller coasters or thrill rides, which provide high sensory input in a short period of time, can quickly lead to overstimulation. As an HSP, roller coasters and rides are not enjoyable for me; they tip my system into overload rather than offering the pleasurable rush that others might experience.

In contrast, people who are not as highly sensitive may seek out thrill rides as a way to get an adrenaline rush. This is backed up by the research by psychologist Marvin Zuckerman on sensation-seeking behaviour. His research shows that some people are more likely to seek out intense experiences like thrill rides because their baseline level of stimulation is lower, and they crave external stimuli to feel engaged or alive.

That's why when I go to theme parks (if ever) with my friends (and that was a long time ago!), I would sit in a cafe and help them look after their bags while they enjoy the rides! What a useful friend to have around! I know right?

Homeostasis: The Brain’s Balance System

Our brains have a natural mechanism called homeostasis, which helps us maintain a balance between stimulation and calm. When we’re constantly exposed to intense stimuli—whether it’s social media, notifications, or loud environments—our brains become overstimulated. This leads to a feeling of restlessness, and we struggle to enjoy stillness or downtime.

HSPs are especially sensitive to these shifts. We may love intense experiences like deep conversations or flavorful foods, but we can also feel overwhelmed by too much sensory input. This creates a delicate balance between craving stimulation and needing calm to recharge.

The Costs of Overstimulation

When we’re overstimulated, it can harm our mental health. Here are some common effects:

• Decision Fatigue: Social psychologist Roy Baumeister describes this as the exhaustion that comes from making too many decisions. When our brains are overwhelmed with choices—like deciding what to do on social media or what to eat—it becomes harder to make thoughtful decisions. This often leads to impulsive choices, like spending more time online or eating junk food.
• Fragmented Attention: Constant distractions, such as notifications, break our focus and make it difficult to relax. This fragmented attention makes us feel more restless.
• Addiction: Over time, our brains adapt to high dopamine levels, meaning we need more intense experiences to feel the same level of pleasure. This can lead to unhealthy behaviors, like becoming addicted to social media, overeating, or even gambling. After chronic overstimulation, people can feel a lack of motivation or pleasure in everyday life which is common in addiction and burnout.

Managing Overstimulation and Finding Calm

To regain balance, it’s important to find ways to manage overstimulation. Here are some well-researched strategies:

1. Practice Mindfulness Meditation: Mindfulness meditation helps the brain stay calm and focused on the present. Regular practice can lower stress and improve how your brain processes stimuli, preventing overload. If sitting still is difficult, there are alternatives like walking meditation, mindful eating, yoga, tai chi, or stretching.
2. Try a Digital Detox: A study from the University of Pennsylvania found that limiting social media use to 30 minutes a day lowers anxiety and stress. Taking regular breaks from screens helps reset your brain's dopamine system, reducing the constant need for stimulation. Cal Newport’s concept of digital minimalism also encourages intentional use of technology to avoid distractions and focus on meaningful activities.
3. Prioritize Sleep: Sleep is essential for managing stimulation. Lack of sleep makes it harder for the brain to process information, leading to overstimulation during the day. Furthermore, the blue light from our devices can interfere with sleep patterns, creating a vicious cycle of poor sleep and increased reliance on stimulants (e.g., caffeine, social media) to stay alert.

Finding Balance in an Overstimulated World

In a world full of constant stimulation, it’s easy to feel restless and addicted to seeking rewards. As an HSP, I know how important it is to find a balance between intensity and calm. Whether you’re an HSP or just dealing with the demands of modern life, it’s essential to be mindful of your habits. Practicing mindfulness, reducing screen time, and getting enough sleep can help restore your brain’s balance and improve your well-being.

My name is Coen and I write regularly on how the silenced and misunderstood can overcome their perceived "disadvantages" and turn them into superpowers to build impactful influence. I am passionate about helping leaders and change-makers connect and inspire through Magnetic Storytelling.

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