The Powerful World of Highly Sensitive Persons

Are you a Highly Sensitive Person? Are you easily overwhelmed by bright lights, strong smells, or loud noises? Do you find yourself deeply moved by art, music or other people’s moods? Is that a good thing or bad thing? If you relate to these questions and maybe have answered “Yes”, this article is yours to read as you might be a Highly Sensitive Person (HSP). Let’s delve deep to find out more about this HSP!

WHAT IS A HIGHLY SENSITIVE PERSON?

Highly Sensitive Persons (HSPs) have a heightened level of awareness of subtleties in their environment, that many people don’t pick on. They get affected by other people’s moods around them, in noisy places and they often feel the need to withdraw from certain situations or stimulations. The important thing to know from the get go is that this is NOT A DISORDER, it’s a TRAIT (A Neutral Trait) that is only found in approximately 15-20% of the population (Aron, 1997). This happens because the nervous system is too sensitive than what the other person has, that’s why you become too sensitive to subtleness around you. 

CHARACTERISTICS of HSP’s

There are four (4) core aspects of what it means to be an HSP and understanding them provides the foundational insight into the world of an HSP and their unique ways in which they experience and interpret their surroundings. Elaine Aron created an acronym to address these aspects effectively and its called – D.O.E.S.

D – DEEP PROCESSING

HSPs take the information they have and process it for a long time, deeply reflect on things, often diving into layers of understanding that others may overlook. This is not just related to experiences, but information also, thus leading many HSPs to be contemplative and thoughtful. This can be good if you’re building ideas but becomes a problem if you get overstimulated. The other example is that if you have been out with your friends all day, you would feel overwhelmed if you had to then go for dinner with them again. At this point as an HSP you would want to retreat back to your safer environment.

O – OVERSTIMULATION

Due to their high-level of awareness of their surroundings, HSPs can become easily overwhelmed in chaotic or busy settings. They absorb more sensory information, making it essential for them to find moments of calm and solitude. Because they take in more information from their environment, it’s easier for HSPs to feel overstimulated. This is especially true in chaotic or busy environments and this could even be in a usual environment like their home setting.

E – EMOTIONAL RESPONSIVENESS and EMPATHY

HSPs not only feel their own emotions intensely, but they’re also more likely to pick up on the emotions of others. They tend to be more empathetic, sometimes even feeling others’ emotions as if they were their own. This is one of their strengths as it allows them to connect and help other people either as a coach or a therapist in most cases. The only problem with this is that as an HSP you might get too involved and take someone else’s problems to deeply and process them too much thus causing you a lot of distress.

S – SENSITIVITY TO SUTLETIES

HSPs pick up on very minute details and changes that many overlook or don’t notice. They can sense tiny subtleties in the environment or moods and can be more affected by sensory inputs like light, sound and textures. This can be a great thing if those subtleties make your life very enjoyable. The only downside to this is that those subtleties gets you to process more information, meaning you have to take time out and retreat to your own world away from people. One example here is that a HSP may find some activities stimulating and interesting while other people wouldn’t, like cleaning with no music or TV on, ironing laundry in a separate room by yourself!

SOME HELPFUL SIGNS YOU MIGHT BE AN HSP

• You’re often told you’re “too sensitive” or “too emotional”
• You notice details others miss, like a slight shift in a person’s mood or a barely noticeable sound  
• You have a strong intuitive sense and might “just know” something without being able to pinpoint why
• Crowded, chaotic places can leave you feeling drained or anxious
• You have a rich inner life, and often get lost in your thoughts and feelings
• You require regular periods of solitude to feel at your best. This solitude helps you recharge
• You’re deeply moved by nature, art, or music
• You feel discomfort or distress from violent movies, TV shows, or news stories as they can leave you upset for days
• You can often sense and feel the physical or emotional pain of others
• You become overwhelmed when too many things are being asked of you at once
• Criticism hits you harder than most people
• Due to your deep processing, you might find sudden changes or major life shifts more challenging to navigate

ADVANTAGES and DISADVANTAGES of BEING an HSP

This Neutral Trait can manifest in increased responsiveness to Physical, Emotional, and Social stimuli and this can happen with both disadvantages and disadvantages, thus affecting an individual’s life. As mentioned above, you can pick up on subtleties that others don’t but this can be a disadvantage to you when you’re flooded with these extra stimulation or sounds.

EMOTIONAL STIMULI

Advantages

• Rich Emotional Life: The ability to feel deeply allows for a profound connection with art, literature, and human experiences.
• Empathetic Connections: Being in tune with others’ feelings fosters deeper relationships with them.

Disadvantages

• Emotional Exhaustion: Being deeply affected by negative emotions can lead to burnout.
• Misunderstood by Others: Others may perceive the sensitivity as over-reactiveness or fragility or being labeled as a sensitive or weak person.

ENVIROMENTAL STIMULI

Advantages

• Strong Appreciation for Beauty: An acute sense of aesthetics allows HSPs to enjoy natural and artistic beauty around them.
• Environmental Awareness: Sensitivity to environmental changes promotes awareness and action for sustainable and healthy living.

Disadvantages

• Easily Overwhelmed: Noises, smells, or visual chaos can be stressful.
• Need for Increased Downtime: Time alone to recharge is often necessary, thus limiting social activities.

SOCIAL STIMULI

Advantages

• Skilled in Communication: A deep understanding of emotions can lead to effective communication.
• Natural Helpers: Many HSPs are drawn to helping professions, like counselling, therapist or teaching for example.

Disadvantages

• Social Anxiety: Fear of judgment or misunderstanding may lead to social anxiety.
• Difficulty in Conflict: Intense emotions may make handling conflicts challenging.

Now, problem that arise for HSPs is when they’re working in a fast-paced environment with high productivity demand and there is no time for retreat to self. They may feel overwhelmed, and underperforming and lose their self-worth due this type of setting. We live in a time where our societies now value different types of Traits and being highly sensitive maybe classified as being weak and something you should overcome or work on. Such environment unfortunately is not easy to work under as you don’t feel valued and you may not feel confident if you’re an HSP. 

TIPS ON HOW TO LIVE A HEALTHIER AND MORE BALANCED LIFE AS AN HSP

Self-awareness is Key

Recognise and accept that you’re an HSP, that’s the first step to managing it, understanding and embracing it. Know that this trait is like many other different traits we have. Remember, this is not a disorder or a flaw BUT a Trait.

Establish Your Boundaries

Learn to say no when needed. Overcommitting can lead to unnecessary stress.

Setup Some Quiet Time

Prioritise your downtime to be able to decompress and refresh, whether it’s reading a book, meditating, or simply sitting in a quiet room.

Limit Stimulants

Reduce caffeine and sugar intake, as they might exacerbate feelings of anxiety or overstimulation.

Manage Media Exposure

Be selective about what you watch or read, especially if you’re sensitive to negative or violent content.

Organise Your Space

Keep your living and working spaces tidy: A clutter-free environment can reduce feelings of overwhelm. Limit multitasking and focus on one task at a time to prevent you from getting overwhelmed.

Practice Mindfulness

Techniques like deep breathing, meditation, or even journaling can help you stay grounded. Also try and spend time in nature, parks, gardens, or even your backyard can be a therapeutic space.

Seek Support

Surround yourself with understanding friends or consider joining support groups for HSPs. Sometimes, just knowing you’re not alone can be comforting and improve your self-worth and confidence.

Do Some Hands-on Activities

Engage in artistic activities, like painting, music, dancing or even writing. This is another way to express yourself and manage deep emotions.

Have A Regular Routine

Keeping a regular routine can help provide predictability in an unpredictable world. Sometimes it’s all you need!

Comfort is Essential

Wear comfortable clothing and invest in a comfortable living environment. Physical comfort can make a big difference.

Educate Loved Ones

Help friends and family understand your HSP Trait so they can support you better. It’s highly likely that you’ve been called “too sensitive” growing up or even now. Involve them in your activities so they can understand and help you or even give space when needed.

Professional Guidance

Consider seeking counselling or therapy, especially from professionals familiar with high sensitivity personality trait. It can be helpful to work with someone familiar with the trait, more especially for you to know that there is nothing wrong with you.

As an HSP you’re on a unique journey, filled with deep emotions and keen perceptions. By incorporating these practical tips into your daily life, you can navigate your world with more balance and well-being. It is important to remember that the world needs Highly Sensitive People, so you need to look after yourself, get rest as needed without having to hide from this world.

CLOSING

Being a Highly Sensitive Person is a multifaceted experience with both rewarding strengths and challenging obstacles. By recognising and embracing this Trait, HSPs can leverage their unique abilities and foster a lifestyle that honours and respect their sensitivity. Whether it’s in emotional, environmental, or social contexts, understanding the nature of highly sensitivity people opens doors to personal growth and fulfilment. Elaine Aron, PhD has worked on this topic for the last thirty years and has talked about HSPs in depth in her book “The Highly Sensitive Person”. For those who identify with this trait, this book offers a comprehensive guide. By embracing sensitivity rather than fighting it, you can unlock a world of profound connections and creativity.

In essence, being an HSP means having a heightened sense of awareness and connection to the world around you. It’s a Trait that offers both unique challenges and profound gifts. If you resonate with many of the signs above, you might well be an HSP. Embracing and understanding this Trait can lead to a more fulfilling life, where you can leverage your sensitivity as strength rather than see it as a weakness.