“Why are you so sensitive?”, “Don’t be so sensitive about it!”, “Be strong, no need to cry over little things.” If you have heard sentences like these at different times in your life, you must have wondered, “Is sensitivity really that bad? Is it a sign of weakness?”. The truth is, sensitivity is a natural trait in humans because we perceive everything through our senses. However, the sensitivity scale varies from person to person. Some people are definitely more sensitive than others due to the way their nervous system functions.
What Is A Highly Sensitive Person (HSP)?
There are people who can’t stand loud noises, bright lights, and react more intensely to pain, and hunger. Such individuals have a more sensitive nervous system than others, and psychologists categorize them as HSPs, or highly sensitive persons. These individuals are highly creative; they lead rich, complex lives, form strong connections within their social circles, and possess a deep appreciation for art and beauty. Most importantly, they process information with a deeper understanding and can anticipate the feelings and behaviors of others.
HSP, as a term, was coined in 1996 by Elaine Aron, an American clinical research psychologist. Her theory states that HSPs are characterized by a high level of a personality trait known as SPS or Sensory Processing Sensitivity. People with high SPS are more susceptible to overstimulation. They process information more comprehensively than others and are more aware of subtle details around them. High SPS can also make people more vulnerable to stress and feelings of overwhelm.
How Common Are HSPs?
According to research, 15 to 20 percent of the population is thought to be highly sensitive. High sensitivity is a trait that begins from childhood. According to studies, approximately 1 in 5 children are highly sensitive. Highly sensitive children are characterized as Orchids. They have a more sensitive nervous system, which makes them more reactive to social, emotional, and physical stimuli. Some children demonstrate signs of high sensitivity right from birth, while others may develop it over time. If your child depicts strong emotional reactions, deep empathy, low tolerance for violence or conflict, susceptibility to overstimulation, or heightened awareness of the surroundings, you have a highly sensitive child.
HSP traits can be observed in individuals of all genders. However, depending on the culture, sensitivity can be perceived differently. Some may consider being sensitive a weakness rather than a personality trait. In most societies, men are expected to be less sensitive, while women are perceived as overly sensitive or emotional.
HSP traits are more common in introverts. Around 70% of the HSPs are introverts. However, introversion and high sensitivity are not mutually exclusive, as 30% of HSPs are also extroverts.
Traits of An HSP
Identifying an HSP is possible through the Highly Sensitive Person traits. You, your colleague, your friend, or even a family member could be an HSP. Here’s how you can know for sure. Check out the traits of an HSP below:
- Deep emotional responses: They feel joy, sorrow, and other emotions more intensely.
- Empathy overload:They connect with others on a deeper level and can’t stop thinking about their pain and suffering.
- Sensory sensitivity: They get overwhelmed by loud noises, bright lights, coarse clothing, and strong scents.
- Need for downtime: They need alone time to recharge after socialization.
- Perfectionism & self-criticism: They overanalyze their mistakes and are more concerned about other people’s opinions about them.
What Causes High Sensitivity?
High sensitivity is not a disorder, genetic components do play a part. A study in Psychology Today explains how three different genes can have an impact on a person’s sensitivity. Apart from these genetic variants, childhood experiences and environments also determine how sensitivity manifests.
Highly sensitive children can thrive in a supportive, kind, and calm environment, while stressful households can worsen their sensitivity and may cause mental or psychological issues as they grow older.
HSP therapy can be a very beneficial tool for all HSPs, but it’s particularly more important for children. Understanding and managing sensitivity from an early age enables an HSP to become more mindful of their situations over time.
Similar Conditions And Traits
HSP traits can overlap with certain conditions and traits. Some people mistake introverts for HSPs, and even though the majority of HSPs are introverts, high sensitivity isn’t a personality trait that’s found in all introverts.
Introverts prefer solitude because they tend to enjoy solo activities, such as reading and listening to music. That’s not the case with an HSP.
Similarly, high sensitivity is linked with Autism Spectrum Disorders, when, in fact, HSPs don’t face any trouble with social communication; they just react differently to stimuli. However, HSPs can experience anxiety and nervousness when they are overwhelmed.
For a professional evaluation of your condition, please contact Therapy Austin and schedule a consultation with one of our experienced therapists.
Challenges Faced by Highly Sensitive People
Being an HSP, every day can feel like a test. You can’t shut off your feelings of empathy, you can’t help but get agitated by cars honking on the road, and you just can’t stop overanalyzing every situation. When you see people struggling, you just have to go and help them. The actions of the insensitive people at work or home make it impossible for you not to overthink. All of this can lead to consistent stress, which can hinder both your personal and professional life.
The good news is, you don’t have to suffer; you can manage stress effectively with proper tools and techniques.
HSPs And Mental Health
HSPs are prone to mental health issues because of their deep processing. With less control over how they process information and no control over how the world around them operates, they are more likely to experience anxiety and depression. Increased overthinking and the inability to turn off the overanalyzing switch can lead to psychological and mental problems. Therefore, it’s important to understand their emotional needs and address them appropriately. Without acknowledging their sensitivity, you can’t expect to understand what an HSP goes through.
HSPs can immensely benefit from professional help. Therapy can help them find balance, learn effective coping strategies, and explore tools and techniques to manage stress. An HSP therapist will also educate individuals on how to prepare themselves for upcoming situations and minimize the impact of high sensitivity without prior anticipation.
Living Well As A Highly Sensitive Person
Learning about your sensitivity and understanding it through comprehensive research is the first step towards living well as an HSP. When you are more informed, you can take action and prevent the situation from escalating. Apart from self-awareness, setting boundaries is also a crucial aspect of your sensitivity management drill. Avoid going to places that make you feel overwhelmed or agitated. Maintain a strictly professional relationship with people who may come across as rude, insensitive, or unfriendly. Lastly, consider individualized therapy support from a professional HSP therapist. In individualized therapy, the sole focus remains on you and your specific needs, helping you thrive.
Coping Strategies For HSPs
When dealing with your sensitivity, the key is to stay in control. Learn techniques and strategies that minimize the impact of your high sensitivity. You can try the following:
Grounding Exercises For Overstimulation:
When sensory reactions become too intense, you can come back to the present moment with grounding exercises.
- The 5-4-3-2-1 Method: Feeling overwhelmed? Look around, name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste.
- Mindful Breathing: Slowing down your breath can calm your nerves and put you back in control quickly.
Journaling Helps with Emotional Processing:
Start writing your feelings down, don’t filter them, don’t keep anything, just let it all out. Keep track of how you felt, organize and monitor your emotions.
Meditation & Mindfulness:
Engage in calming activities such as yoga, nature walks, guided visualization, and other mindful techniques to induce inner calm.
Lifestyle Adjustments:
Focus on your hydration, improve your sleep cycle, and prioritize your nutrition. A healthy mind cannot survive without a healthy body. Reduce caffeine and sugar, sleep for 7 to 9 hours, and let your body and mind recharge after an episode of overwhelm, stress, or anxiousness.
When To Seek Professional Help?
When overstimulation starts interfering with your daily activities, and high sensitivity keeps you drained all the time, it’s your cue to seek a professional HSP therapist.
A therapist who specializes in HSP will be able to provide better support as they’ll be able to understand your situation completely. With the right kind of therapist, you’ll receive all the help you need to live a better, more balanced life.
Therapy Austin offers comprehensive therapy services from compassionate therapists. We offer both in-person and online therapy services. Our flexible hours, discounted therapy options, and wide range of therapy services make us the best choice for family, teen, couples, and individual therapy.
Find the Right Support Your Need
Therapy can help you better understand your sensitivity, reduce overstimulation, and develop tools to manage daily emotional intensity in a healthier way.
Final Thoughts
Remember: your sensitivity is your strength. Empathy, connectivity, compassion, and being responsive are all signs of being human. Embrace your sensitivity and continue learning to use it for your own and others’ benefit. Don’t let the world discourage you. Just be yourself and spend every day celebrating your sensitivity.
