Episode Overview

Podcast: Stress Management for Highly Sensitive People (HSP)
Episode: #271 | How Solitude Can Help Highly Sensitive People Heal from Burnout and Feel Joy Again
Host: Todd Smith
Date: August 18, 2025

In this "Breakthrough Monday" episode, Todd Smith delves into the transformative power of solitude for highly sensitive people (HSPs), particularly in recovering from burnout and rediscovering joy. Todd shares a personal story and breaks down why, for HSPs, intentional alone time isn’t a luxury—it’s an essential part of healing and self-renewal.

Key Discussion Points & Insights

1. Burnout in HSPs: Early Warning Signs and Common Triggers

• Burnout Sneaks Up Slowly: HSPs often experience subtle symptoms before full burnout—constant tiredness, overwhelm by small things, withdrawing from loved ones, reduced creativity, escapism, and even loss of interest in beloved activities.
  • Quote:

    “Burnout starts by showing subtle signs. It’s not always like the full-on thing. It gives you clues before it actually arrives.” — Todd (04:33)

• Lower Burnout Threshold: HSPs reach burnout more quickly because of their wiring—deeper processing, higher emotional engagement, and finely tuned awareness of others.
  • Quote:

    “As HSPs, we have a lower threshold. So that means we reach burnout much quicker than other people, and it’s not our fault.” — Todd (06:51)

2. Solitude as a Restorative Practice for HSPs

• Host’s Story – The Power of a Quiet Sunday: Todd recounts how an unplanned afternoon of reading alone left him refreshed—reminding him of the energy and clarity solitude brings.
  • Memorable Moment:

    “It was amazing. I was just turning pages and getting deeper and deeper… It reminded me of being in college where I’d spend a day in the library.” (08:14)

• The Unique Benefits for HSPs: Solitude strips away complexities and decision fatigue, offering space for reflection, self-connection, and authentic rest.
  • Quote:

    “The opposite of complexity and the opposite of too much is simplicity, or just doing one thing… and that one person ultimately is you.” — Todd (12:21)

3. Solitude ≠ Isolation (Even for Extroverted HSPs)

• Not Just for Introverts: About 30% of HSPs are extroverts; solitude is essential for restoration regardless of social tendencies.
• Relief from People-Pleasing and Role-Playing: Time alone removes the pressure to seek approval or compromise, making room for honest self-care.
  • Quote:

    “There’s a simplicity built into [being alone]. You’re able to listen more to what that is. There may be interests there, and those start to surface when there’s no one around you have to bounce it off of.” — Todd (13:18)

• Solitude Is the Antidote to Burnout:
  • Quote:

    “That is so restful, that is so nourishing, and it is the antidote to overwhelm and burnout.” — Todd (15:17)

4. Gentle Strategies for Reclaiming Alone Time

• Start Small: Begin with a few hours or a half day. Even short blocks can offer significant refreshment.
  • Personal Example: “For me it was just four or five hours… but I just came right back to it. That’s a nice amount of time to get a feeling of connection with yourself again.” (18:02)
• Choose Activities That Truly Restore: Favored suggestions include being in nature, visiting a library, or reading quietly—avoid screens and work projects.
  • Quote:

    "Screens are not my favorite way of spending alone time. They kind of draw me out… instead of coming back to myself.” — Todd (21:03)

• Communicate and Negotiate for Alone Time: Proactively talk with those around you to create the space needed, and don’t hesitate to ask for their support.
  • Quote:

    “You may need to just carve out some time by talking with somebody and saying, ‘Hey, this is what I’m thinking to do. Would this be a good time? Can I hand over some of my responsibilities to you for this time?’” — Todd (20:07)

5. The Relationship Between Rest and Joy

• Rest Uncovers Joy: The more you rest, the more you reconnect with natural joy—a state that’s often buried by burnout and overload.
  • Quote:

    “Rest is what uncovers your joy… The opposite of burnout is rest.” — Todd (22:00)

• Short Breaks Can Bring a Vacation-Like Reset: Even half a day of alone time can offer perspective similar to a mini vacation, disrupting the cycle of stress.
  • Quote:

    “Even a short vacation, half a day, can give a taste of that feeling.” — Todd (26:15)

Notable Quotes & Memorable Moments

• [04:33] “Burnout starts by showing subtle signs. It’s not always like the full-on thing. It gives you clues before it actually arrives.” — Todd
• [08:14] “It was amazing. I was just turning pages and getting deeper and deeper… It reminded me of being in college where I’d spend a day in the library.”
• [12:21] “The opposite of complexity and… too much is simplicity, or just doing one thing… and that one person ultimately is you.”
• [15:17] “That is so restful, that is so nourishing, and it is the antidote to overwhelm and burnout.”
• [21:03] "Screens are not my favorite way of spending alone time. They kind of draw me out… instead of coming back to myself.”
• [22:00] “Rest is what uncovers your joy… The opposite of burnout is rest.”

Practical Takeaways

• Notice the Signs: Don’t wait for total exhaustion. Address the subtle cues of burnout early.
• Prioritize Solitude: Schedule restorative quiet time weekly or monthly—start with what feels possible.
• Tailor Your Alone Time: Pick truly restful activities and set boundaries with screens and responsibilities.
• Advocate for Your Needs: Kindly communicate your need for space to those around you—it’s not selfish, it’s healthy.
• Use Rest to Find Joy: Remember that authentic joy and energy return naturally with conscious rest.

Important Timestamps

• 00:00–04:30 – Introduction, Todd’s recent burnout and early warning signs
• 04:30–08:30 – Todd’s story: A transformative Sunday of solitude
• 08:30–13:30 – Why HSPs need solitude; Reconnecting with authentic self
• 13:30–17:00 – Solitude as an antidote to burnout; simplicity vs. complexity
• 17:00–22:00 – Practical steps for creating solitude and negotiating space
• 22:00–26:30 – Rest, joy, and the vacation-effect of solitude
• 26:30–End – Summary and encouragement

Tone and Final Thoughts

Todd’s delivery is gentle, compassionate, and deeply relatable. He normalizes the struggles of HSPs with burnout and offers validation—never judgment—for their needs. The episode is practical yet nurturing, reminding listeners that taking restorative alone time isn’t just helpful; it’s essential for renewal and joyful living.

“It’s not impossible to create some alone time for yourself. We as HSPs naturally are drawn to alone time, but life plays tug of war with us… First, we just have to see the value of it. It is the antidote to overwhelm.” — Todd (25:40)

Next Episode Teaser: Join Todd on Self-Compassion Wednesdays for a deeper dive into the unique traits of high sensitivity.