Understanding The Highly Sensitive Person

Do you often find yourself deeply affected by the world around you? Do certain noises, lights, or crowds overwhelm you more than they seem to affect others? If so, you may be a Highly Sensitive Person (HSP). In this blog post, we’ll explore what it means to be highly sensitive, the common traits and symptoms associated with it, how to identify if you’re one, and considerations regarding diagnosis, treatment, correlation with neurodivergence, and reasons for being an HSP, including its potential link to trauma.

What is a Highly Sensitive Person?

In a world that often celebrates resilience and toughness, the gentle souls who make up the 15-20% of the population identified as Highly Sensitive People (HSPs) bring a distinctive perspective to the tapestry of human experience. Dr. Elaine Aron, a psychologist and researcher, coined the term “Highly Sensitive Person” to describe individuals with a heightened sensitivity to external and internal stimuli. In this blog, we’ll explore the characteristics, challenges, and strengths of Highly Sensitive People, shedding light on the beauty and complexity that comes with this unique trait.

Highly Sensitive Person Traits

1. Emotional Depth: A highly sensitive person often experience emotions with greater intensity and complexity. They may be deeply moved by art, music, or literature, and have a strong sense of empathy towards others.
2. Overstimulation: A highly sensitive person is easily overwhelmed by loud noises, bright lights, strong smells, and crowded environments. They may need more downtime to recharge after exposure to stimulating situations.
3. Heightened Sensory Awareness: A highly sensitive person has a keen awareness of subtleties in their environment. They may notice details that others overlook, such as changes in lighting or shifts in mood.
4. Empathy and Compassion: A highly sensitive person is often highly empathetic and attuned to the emotions of others. They may feel deeply affected by others’ suffering and have a strong desire to help alleviate it.
5. Creativity and Insightfulness: A highly sensitive person tends to be creative and insightful. They may have a rich inner world and a talent for expressing their thoughts and emotions through art, writing, or other forms of self-expression.
6. Need for Solitude: A highly sensitive person requires ample time alone to process their thoughts and emotions. They may feel drained by social interactions and need regular periods of solitude to recharge.
7. Strong Emotional Reactions: A highly sensitive person may have intense emotional reactions to both positive and negative experiences. They may cry easily, feel deeply moved by beauty, or become overwhelmed by conflict or stress.

Highly Sensitive Person Symptoms

1. Overwhelm: HSPs may experience frequent feelings of overwhelm in response to external stimuli or emotional triggers.
2. Anxiety: HSPs are more prone to anxiety and may experience heightened levels of stress in their daily lives.
3. Fatigue: HSPs may feel exhausted from constantly processing stimuli and emotions. They may need more sleep than the average person to feel rested.
4. Avoidance of Conflict: HSPs may avoid conflict and confrontation, as they find it emotionally taxing and overwhelming.
5. Perfectionism: HSPs may have high standards for themselves and others, leading to perfectionistic tendencies and fear of failure.
6. Physical Symptoms: HSPs may experience physical symptoms such as headaches, stomachaches, or muscle tension in response to stress and overstimulation.

Reasons for Being a Highly Sensitive Person

While the exact causes of high sensitivity are not fully understood, research suggests that genetic and environmental factors may play a role. A Highly Sensitive Person may have a nervous system that is more reactive to stimuli, leading to heightened sensory experiences and emotional responses. 

Additionally, trauma can sensitize the nervous system, leading individuals to become more reactive to stimuli and more easily overwhelmed by their environment. In some cases, heightened sensitivity may develop as a coping mechanism to help individuals anticipate and avoid potential threats or triggers. 

Additionally, individuals who have experienced trauma may be more attuned to subtle changes in their environment as a means of self-protection. However, it’s important to note that not all highly sensitive individuals have experienced trauma, and sensitivity can also be a innate trait influenced by genetics and temperament.

Is a Highly Sensitive Person Neurodivergent?

The classification of HSPs as neurodivergent is a topic of debate and may vary depending on the definition and criteria used to classify neurodivergence.

Some researchers and advocates argue that being highly sensitive falls under the umbrella of neurodiversity, which encompasses a range of neurological variations that are considered natural and normal. From this perspective, HSPs may be considered neurodivergent because they process sensory information differently from the majority of the population.

However, it’s important to recognize that neurodiversity is a broad concept that encompasses various conditions such as autism, ADHD, dyslexia, and others. While some individuals with autism or other neurodivergent conditions may also be highly sensitive, not all HSPs meet the criteria for a neurodivergent diagnosis.

Ultimately, whether HSPs are considered neurodivergent may depend on the context and perspective of the individual or organization discussing the topic.

Diagnosis and Treatment

While being a Highly Sensitive Person is not classified as a disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), it is a recognized trait that affects a significant portion of the population. Diagnosis is often based on self-awareness and recognition of Highly Sensitive Person Traits

Here are some practical treatment options and coping strategies for HSPs to manage their sensitivity and improve their overall well-being:

1. Mindfulness and Relaxation Techniques: Practice mindfulness meditation, deep breathing exercises, progressive muscle relaxation, or yoga to help calm the nervous system and reduce stress levels.
2. Setting Boundaries: Learn to assertively communicate your needs and boundaries to others. Limit exposure to overstimulating environments or situations when possible, and prioritize self-care activities.
3. Journaling and Self-Reflection: Keep a journal to track your thoughts, emotions, and triggers. Reflect on your experiences and identify patterns to gain insight into your sensitivity and develop coping strategies.
4. Seeking Support: Connect with supportive friends, family members, or a therapist who understands and validates your sensitivity. Join online forums or support groups for HSPs to share experiences and learn from others.
5. Limiting Media Exposure: Be mindful of the media you consume, as negative or distressing content can heighten sensitivity and anxiety. Limit exposure to news, social media, or other sources of stress and negativity.
6. Creative Outlets: Engage in creative activities that allow for self-expression and emotional release, such as writing, painting, music, or dance. Creative outlets can be therapeutic and help process intense emotions.
7. Relaxation Rituals: Develop relaxation rituals or routines to incorporate into your daily life, such as taking a warm bath, listening to calming music, or enjoying nature walks. Consistent relaxation practices can help regulate the nervous system and promote emotional balance.
8. Noise-Canceling Headphones: Wearing noise-canceling headphones or earplugs can help reduce sensory overload in noisy or stimulating environments, providing a sense of calm and control.
9. Sunglasses and Hats: Bright lights and sunlight can be overwhelming for some HSPs. Wearing sunglasses or a hat with a brim can help reduce glare and provide relief from intense light sensitivity.
10. Comfort Items: Carry comforting items with you, such as a soft blanket, stress ball, or favorite plush toy, to provide tactile stimulation and a sense of security in stressful situations.
11. Sensory-Friendly Clothing: Choose comfortable, non-restrictive clothing made from soft fabrics to minimize sensory discomfort. Opt for tagless clothing, seamless socks, and loose-fitting garments whenever possible.
12. Educating Others: Educate friends, family members, and coworkers about high sensitivity and your unique needs. Encourage open communication and mutual understanding to foster supportive relationships and environments.
13. Therapy: Consider therapy or counseling with a therapist who specializes in working with Highly Sensitive People. Cognitive-behavioral therapy (CBT), mindfulness-based therapy, or somatic therapy techniques can be particularly helpful in managing sensitivity and anxiety.
14. Structured Routine: Establishing a structured daily routine can provide a sense of predictability and stability for HSPs. Plan regular meal times, exercise sessions, and relaxation breaks to promote balance and reduce overwhelm.
15. Breathing Exercises: Practice deep breathing exercises or diaphragmatic breathing techniques to activate the body’s relaxation response and reduce stress levels. Focus on slow, rhythmic breathing to calm the nervous system and promote emotional equilibrium.
16. Regular Exercise: Engage in regular physical activity, such as walking, jogging, swimming, or cycling, to release tension, improve mood, and promote overall relaxation.
17. Healthy Lifestyle Habits: Maintain a balanced diet, get adequate sleep, and avoid excessive caffeine, alcohol, and other stimulants, which can exacerbate sensitivity and anxiety.

By implementing these practical strategies and seeking support when needed, Highly Sensitive People can learn to navigate their sensitivity more effectively and lead fulfilling lives. Remember that self-care and self-compassion are essential aspects of managing sensitivity and promoting overall well-being.

Do You Identify With Highly Sensitive Person Traits? Or Highly Sensitive Person Symptoms?

If you relate to many of the highly sensitive person traits or symptoms and are looking for support, we can help you. Fill out the form below or call us at 412-856-WELL.

Reviewed by: Founder of Counseling and Wellness Center of Pittsburgh Stephanie Wijkstrom, LPC.