When You Feel So Sensitive You Want to Hide From Your Thoughts
If I’m being completely honest, I’m right there as I write this.
I’m feeling hypersensitive, hyper-aware of my own thoughts, and acutely conscious of old wounds that have drifted back to the surface. It’s that familiar, uncomfortable place where insecurity and fear take the wheel.
And right on cue, here comes the internal tribunal:
“What are you doing?” > “Why would you say that?” > “Why did you do that?” > “Are you sure you’re okay?” > “You might be the problem here…” > “You won’t earn enough..make the right desicion, be strong enough” Different variations, but they all deliver the exact same underlying message: You’re not good enough.
We’ve all been there. When we get triggered, emotional dysregulation kicks in and our sense of safety vanishes. Our nervous system shifts into self-preservation mode, mistaking a lingering memory or a minor mistake for an immediate threat.
If you’re here right now, in the thick of it, know that you are not alone. As I remind myself that I am actually safe and that my thoughts are not accurate reflections of reality, I want to remind you, too, of some gentle practices that support me when I feel this way.
1. Byron Katie’s The Work: Questioning the Narrative
Author Byron Katie healed herself from years of severe depression through a practice of simple self-inquiry. When a painful thought grips you, pause and ask yourself:
Is it true?
Is it absolutely true?
Let’s put it into practice. You make a mistake, and immediately the thought pops up: “I’m a failure,” or “Everyone hates me.”
Is it true? No. You’re human, and perhaps you made a misstep in communication. All you need to do is acknowledge this and apologise.
Is it absolutely true? Well, no. There is no such thing as a total "failure", and "everyone" does not hate you. The right people completely understand that we mess up every now and then—when we are honest with ourselves, we all do.
When we slow down and examine these thoughts, we discover they aren't facts. They are just old defense mechanisms firing off when we don't feel safe. Perhaps write it down. And write down what sensations are happening in your body to gently create more awareness here, as over time this body mapping becomes evidence.
2. Dr Claire Weekes & Clare Bowditch: FAFL / FLOAT
Australian musician and author Clare Bowditch often speaks about how discovering the work of Dr Claire Weekes (an Australian GP and pioneer in modern anxiety treatment) saved her during a period of severe panic and dysregulation.
Dr Weekes taught that anxiety isn't a character flaw—it's simply a sensitised nervous system. To break the cycle of fear and overthinking, she developed a foundational four-step approach, often remembered as FLOAT (or FAFL):
Face: Stop running from the uncomfortable feelings. Acknowledge that you are triggered right now without trying to instantly fix or erase it.
Accept: Allow the physical sensations (the racing heart, the tight chest, the stomach flutter) to be there. Resistance creates tension; acceptance diffuses the fight.
Float: Imagine floating through the wave of emotion rather than trying to swim against it. Unclench your jaw, drop your shoulders, and float past the adrenaline.
Let Time Pass: Nervous system recovery isn't instantaneous. Give your body the grace and time it needs to naturally settle back down.
Returning to Presence
What’s really happening when these disturbing thoughts arise is that an old memory or wound has resurfaced. Your system feels threatened, pulling you out of the present moment and casting you back into the past.
Remind yourself today:
These thoughts come from self-protection: They are your brain’s clumsy way of processing stress.
Create safety: Regulate your nervous system—wrap up in a blanket, breathe deeply, step outside, or ground your feet on the floor.
You have time: You have so much time to align yourself, build up self-respect, and cultivate self-worth so these thoughts hold less power over you.
You feel deeply, and that sensitivity can feel heavy when you're dysregulated. But with small, daily practices of letting go and returning to presence, you can remind your nervous system that you are safe, you are capable, and you are enough. If you need support, reach out because sometimes it is through co-regulation that we find regulation. We might be able to self-regulate sometimes, and other times not, and we all experience this. That’s why we’re here together, helping each other. There is no shame in needing someone to support this—we all do in different seasons and moments.
It can be of benefit to explore what’s going on with someone to better understand what parts are active, what parts need our attention and care, and to find compassion.
Warmly,
Alana
Resources & Further Reading
Dr Claire Weekes – Hope and Help for Your Nerves (or Complete Self-Help for Your Nerves) The landmark Australian book on understanding nervous system sensitization, panic, and the power of acceptance.
Clare Bowditch – Your Own Kind of Girl An honest, moving memoir detailing her journey through anxiety, inner critics (her inner critic "Frank"), and finding recovery through Dr Claire Weekes' techniques.
Byron Katie – Loving What Is An introduction to "The Work" and self-inquiry. Free worksheets and inquiry guides are available at thework.com.
Beyond Blue & Lifeline (Australia) If you ever feel overwhelmed and need immediate support, you can reach out to Lifeline on 13 11 14 or Beyond Blue on 1300 22 4636.