How do I stop feeling so overwhelmed around other people?

You don’t have to push more energy through yourself or build an elaborate shield. Try making the next step smaller: move to a quieter spot, loosen your shoulders, and notice a few ordinary things around you, like the chair under you or your feet on the floor. If focusing inward makes things worse, keep your attention on the room instead.

When you’re already worn down, a basic reset may be more useful than a big grounding exercise. Have some water or a snack if you need one, take a break from crowded or noisy spaces, and give yourself permission to leave a conversation for a few minutes. You can also try a slow exhale and ask, “What am I noticing in my own body right now?” without needing to explain where the feeling came from.

It makes sense that this feels real and exhausting, but you don’t have to decide that other people’s feelings are literally entering your body in order to take the distress seriously. Stress, lack of sleep, and other strain can make sensations feel intense. If this keeps disrupting daily life, or you’re having physical symptoms that worry you, consider talking with a health professional. That can be a practical way to check what’s going on, not a dismissal of what you’re experiencing.