Are you Highly Sensitive? The Highly Sensitive Person
Being a highly sensitive person (HSP) is not a disorder, it is a personality trait. Research suggests that there are degrees of sensitivity, and highly sensitive people (HSPs) fall on a spectrum.
How Can I Tell If I Am an HSP?
As there is a spectrum of sensitivity, not all of the traits described below may apply to you.
Highly sensitive people experience emotions, sensory input, and the world in a deep way. While this makes them emotionally keen and intuitive, it also makes them more susceptible to getting stressed. They are able to pick out nuances in people and their environment. HSPs pick up on body language, facial expressions, and the temperature of a room or social setting. If someone slightly changes their demeanor towards an HSP, they will pick up on it. They also notice slight changes in tone over the phone and even over text.
HSPs are prone to sensory overload, also known as ‘flooding’. This is when they become overwhelmed by certain things around them. HSPs are easily startled and are sensitive to bright lighting, loud sounds, and strong smells. Too much exposure to these kinds of stimuli can lead to over-stimulation. Large crowds make them uneasy, and they tend to disengage in noisy, bustling places. For example, some HSPs are uncomfortable in busy malls and large stores. For others, the crowd, noise and lights of a concert will be too much.
Highly sensitive people are prone to take things personally, fear rejection, and find it difficult to receive negative feedback. They tend to overanalyze everyday events and often compare themselves to others.
For an HSP, watching or reading about topics that contain violence, pain, cruelty, etc., is either very difficult or not possible. An HSP in whom these traits are strong will avoid horror movies, or news about war, death, or famine.
A highly sensitive person has a sensitive nervous system. This increases their levels of sensory intake. Due to this, an HSP usually has strong senses. For example, they have a magnified sense of smell. Often, they can smell something that others around them cannot. Their sense of hearing is also elevated. Loud sounds, high-pitched sounds, or general ruckus can be challenging for them to be around. Someone may be watching TV on what for them is a perfectly acceptable volume, but an HSP will experience it as loud and grating. An HSPs heightened sense of taste can make them selective about the foods they like and dislike. Unfortunately, this often leads to their being labeled as picky eaters. Their tactile sense makes certain fabrics or textures uncomfortable for them. Things like hair touching their face, tight clothing, clothing tags, or tight waists cause them unusual amounts of discomfort.
Difficult Aspects of being a Highly Sensitive Person
A highly sensitive person is more likely to feel stress and anxiety. They have trouble with conflict and try to avoid it. This trait causes HSPs to harbor suppressed anger and feelings. Many HSPs have trouble dealing with their emotions.
HSPs are highly attuned to the emotional barometer of those around them. They have a tendency to absorb the feelings of others and have often been called ‘emotional sponges’. This makes them adept at reading a room or a person. However, this heightened level of awareness can lead to emotional fatigue.
Engaging in overthinking and analyzing can have adverse effects on the wellbeing of an HSP. It is exhausting and intrusive.
If you are an HSP, you will likely feel that your personality traits have long been misunderstood and given dismissive labels. It is usually the things that do not seem to bother anyone else that cause you flooding. Because of this, many HSPs grow up feeling out of place and isolated. Read more on this in the section below.
Misconceptions about Highly Sensitive People
As we have mentioned, sensitive personality traits are often dismissed by those who do not understand them. HSPs may be told not to be ‘so sensitive’. They are said to be dramatic, too emotional, easily offended, or that they cry at the drop of a hat. They are also thought of as shy, fussy, nervous, or even high-maintenance.
People believe that HSPs do not have emotional strength or resilience. Often, an HSP is told they need to ‘toughen up’, and are perceived as being weak. This can lead to an HSP hiding how they truly feel within a situation. Trying to hide when you are feeling ‘flooded’, or overwhelmed is distressing.
Advantages to Being a Highly Sensitive Person
While HSPs may struggle in certain circumstances, this kind of personality has many desirable aspects.
For one, HSPs are more thoughtful and empathetic. This enables them to form deep, meaningful relationships.
HSPs are intuitive, creative, and perceptive.
Given enough time, they adapt well.
HSPs have attention to detail, are observant, and are able to recognize patterns.
If you are a highly sensitive person, you will have a fertile inner world and a vivid imagination. You will have a profound appreciation for art, music, and beauty.
You will notice things that others do not, which gives you a deeper insight and understanding. Your ability to read people can be an advantage in your professional and personal life.
What Does a Highly Sensitive Person Need to be Healthy, Happy, and Well?
Good sleep is essential for HSPs. Sleep is a time to recharge and for the body and mind to take rest from external stimuli. When an HSP has not slept well or gotten enough sleep, it interferes with their day and their wellness.
A highly sensitive person needs to have the space and time for their emotions.
HSPs thrive when they have authentic, fulfilling relationships.
HSPs are mainly introverts, but there are also extroverted HSPs. Both need time to adjust to change, time alone, and time to wind down.
In order to cope with all the sensory load coming your way, it is best to work on self-awareness. This will provide you with an understanding of how things affect you and when you are about to feel flooded.
Make sure your schedule is not overloaded. A hectic day, filled with activities, meetings, chores or social engagements is a lot for an HSP.
Learn strategies to manage and resolve conflict. At times, conflict is not entirely avoidable. You will be better able to handle it once you know some techniques that you can confidently use.
Take it easy on yourself when you make a mistake. HSPs are known to overthink and replay embarrassing situations or errors.
Establish boundaries, especially when it comes to saying no or putting yourself in situations that may cause you overwhelm.
Find ways to express your needs instead of suppressing them. Limit time spent with people you find draining.
Eat a nutritious diet.
Try to make your home environment a soothing place. Have sounds, smells, and colors that you find pleasing. Remove clutter and sort out chaotic areas.
Get some physical activity. This could be walking, stretching, dancing or yoga.
Spend time in nature.
Meditation will help you calm your stress response when you are feeling flooded or overwhelmed. This does not mean that you meditate in the moment of overstimulation. It means that you take some time every day to establish a meditation practice. The benefits of this will build up and have a soothing effect on your nervous system.
Learn more about what it means to be an HSP. Read Dr. Elaine Aron’s book, The Highly Sensitive Person: How to Thrive When the World Overwhelms You. This global bestseller has explained many people to themselves, and enabled them to help others understand them.
In her book, Dr. Aron expands on her definition of a highly sensitive person:
“...the highly sensitive person (HSP) has a sensitive nervous system, is aware of subtleties in his/her surroundings, and is more easily overwhelmed when in a highly stimulating environment.”
According to Dr. Aron:
“...sensitivity is anything but a flaw. Many HSPs are often unusually creative and productive workers, attentive and thoughtful partners, and intellectually gifted individuals.”
Embrace yourself and your sensitivities. Once you understand this facet of your personality, you will realize it is special, and a gift.
FAQs
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Talk to someone you are close with, whom you trust. It can also help to reach out to a mental health professional. Trust Mental Health offers free 15 minute consultations. Contact us today to get matched with a therapist that best understands your unique needs. Have a look at our mental health worksheets, these may give you an idea of where you are emotionally and mentally.
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If how you are feeling is interfering with your everyday life, it may be time to reach out to a mental health professional. If you are experiencing signs or symptoms of depression, therapy can help. These days there is more awareness about anxiety disorders. If you are struggling with anxiety symptoms, therapy can teach you techniques to relieve your symptoms. To learn more about anxiety or depression, please visit our Services page.
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