Sensory Overload at Work in Singapore
- Bernadette Chin, MSc
- 6 days ago
- 4 min read
Discrete Grounding Techniques for Burnout and Sensory Overload at Work in Singapore — Without Stepping Away
Are you one of the ~60% of employees report feeling burnt out or exhausted at work in Singapore?
Read on if you experience sensory processing issues or sensory overload at work, especially in a busy Singapore office.
Discreet Grounding Techniques
Pressing your feet gently into the floor to redirect sensory load
Briefly engaging and releasing large muscles (thighs or glutes)
Using one neutral sensory anchor (chair support, pen, desk edge)
Softening visual focus to reduce cognitive fatigue
Internally naming the experience as “my system is overloaded” rather than “I can’t cope”
Master the awareness and techniques that help bring your nervous system back into regulation without leaving meetings, changing posture, or drawing attention. Read on, or practice grounding now with EmmyBot, our trusted psychotherapy support chatbot.
Why burnout is an issue for professionals in Singapore
Burnout and overload are no longer edge cases.
This means many professionals are spending large parts of the day outside their Window of Tolerance — often without realising it.
Awareness first: understand your Window of Tolerance before sensory overload happens at work
Nervous System State | What It Feels Like Internally | How It Shows Up at Work |
Inside the Window of Tolerance | Calm, alert, flexible, present | You can handle meetings, emails, people, and changes without overwhelm |
Hyperarousal (Above the Window) | Overstimulated, tense, anxious, racing thoughts | Irritability, overwhelm in meetings, difficulty concentrating, “fight/flight” reactions |
Hypoarousal (Below the Window) | Numb, fatigued, foggy, disengaged | Shutdown, low motivation, blank mind, withdrawal from tasks or people |
Most professionals don’t stay in one state — they oscillate.
Get acquainted with where you are, who you are with, what factors contribute to the movement away from the green zone (inside window of tolerance).
Generic advice fails because it doesn’t account for where your nervous system is.
How do I know if I getting sensory overload or burning out?
You may be dealing with sensory overload or early burnout if:
Meetings feel overwhelming even when nothing “bad” is happening
Your mind goes blank under pressure
Open-plan offices drain you quickly
You’re still performing — but it costs you more each day
You’ve tried coping strategies, but they don’t last
These are signs you are taking in more and more and not regulating enough to let the nervous system reset. Let's get back to the green zone!
If you experience from time to time, sensory overload at work in Singapore, it's time to kickstart the support. So read on or click straight to chat with our psychotherapy support chatbot - EmmyBot.
Discrete grounding techniques that work in real offices
These are micro-regulation strategies designed to bring you back into your Window of Tolerance — quietly.
1. Redirect sensory load downward (feet grounding)
Without changing posture:
Press your feet gently into the floor
Notice contact points (heels, toes, edges)
Let attention move down into your legs
This pulls sensory processing out of the head and chest — subtly.
2. Use muscle engagement instead of breathwork
Breathing can feel exposed. Muscles don’t.
Gently engage thighs or glutes for 3–5 seconds
Release slowly
Repeat once if needed
This signals safety to the nervous system without anyone noticing.
3. Narrow input with one neutral sensory anchor
Choose one neutral sensation:
The chair supporting your back
A pen in your hand
The edge of your desk
Let that sensation become the “foreground.” Everything else fades slightly into the background.
4. Reduce visual load without disengaging
Visual input is a major driver of overload.
Soften your gaze
Briefly look at a neutral surface while listening
Lower screen brightness slightly
You’re not zoning out — you’re conserving processing capacity.
5. Rename the experience internally
Instead of:
“I can’t cope.”
Use:
“My system is overloaded right now.”
This small shift reduces shame and keeps you in regulation rather than panic.
When grounding helps — and when it’s not enough
Grounding works well when overload is:
Situational
Occasional
Environment-driven
It’s often not enough when:
Overload is daily or cumulative
You’re compensating with willpower
Burnout signs are emerging
Your body reacts faster than your thinking
That’s usually when psychotherapy becomes helpful.
Psychotherapy for sensory overload and burnout in Singapore
Psychotherapy helps when the goal is not just coping — but lowering your baseline reactivity.
Professionals often seek psychotherapy when they want:
Fewer overwhelm or shutdown moments
Better regulation under pressure
Sustainable energy, not constant self-management
Effective work focuses on nervous system regulation first, insight second — and respects real workplace demands.
What to do next
If this is occasional → use the techniques above
If it’s frequent → talk to a professional
If burnout is creeping in → don’t wait for collapse
👉 Explore psychotherapy in Singapore for sensory overload and burnout (An initial conversation should help you decide — not pressure you.)
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