What is a Highly Sensitive Person?
Highly Sensitive People (HSPs) are people who possess a heightened level of sensitivity to external stimuli, both emotional and environmental, due to a trait known as sensory processing sensitivity (SPS). Dr. Elaine Aron, a psychologist, first introduced the concept of HSP in the 1990s. It is estimated that around 15-20% of the population may be highly sensitive (Acevedo et al., 2014).
Common Characteristics of HSPs
Sensory processing disorder (SPD)
In 1997, Drs.Elaine and Arthur Aron formally identified sensory processing sensitivity (SPS) as a key trait of highly sensitive persons (HSPs). Further research has also identified that people who experience SPS, may also experience increased stress-related problems if environments are unfavorable (Bas et al., 2021). Researchers have also found that higher HSP scores are associated with “stronger activation of brain regions involved in awareness, empathy, and self-other processing” (Acevedo et al., 2014).
Deep Processing
People who have higher HSP scores tend to think deeply about experiences and stimuli. HSPs tend to reflect more on social interactions, emotions, and decisions than their peers, which can lead to deeper inner world but may also lead to overthinking or mental exhaustion.
Intense Emotional Experiences
They experience emotions more intensely, both positive and negative. This emotional richness can make them empathetic and caring, but it can also make them more prone to feeling overwhelmed, stressed, or anxious.
Overstimulation
Due to heightened awareness of subtle changes in their environment (sounds, sights, smells, textures), HSPs may become overstimulated or overwhelmed easily, especially in chaotic or crowded settings.
Strong Empathy
HSPs are often deeply attuned to others’ emotions and can quickly sense changes in mood or energy. This makes them compassionate and nurturing but can also lead to emotional burnout if they absorb others’ emotions excessively.
Sensitivity to Criticism
HSPs tend to to internalize criticism or perceived disapproval. Positive feedback can be particularly meaningful to HSPs, while negative feedback can increase feelings of self-doubt.
Need for Time Alone
HSPs can find external stimuli to be overwhelming and may need extra time alone to process the sense of overwhelm and re-regulate. It is important for HSPs to spend time in nature and prioritize being in environment where they can regulate their nervous systems.
Creativity and Intuition
Many HSPs are extremely creative and oftentimes have vivid imaginations and a rich inner life. They may excel in creative fields or roles that require intuition, depth, and thoughtfulness.
Common Challenges Faced by HSPs:
Overwhelm and Stress: HSPs can easily become overstimulated, leading to stress, anxiety, and other somatic symptoms like headaches, chronic pain and fatigue.
Difficulty Setting Boundaries: Their empathy and desire to help others can make it challenging for HSPs to set boundaries, often leading to emotional depletion.
Shame: HSPs are sometimes viewed as being “too sensitive” or overly emotional, which can result in feelings of shame, isolation or being misunderstood.
Strengths of HSPs:
Increased Compassion: Empathy allows HSPs to connect deeply with others, making them effective caregivers, therapists, or partners.
Attention to Detail: HSPs heightened sensitivity can make them more aware of subtle changes or nuances that take place in their environment. This strength can be beneficial in fields requiring precision or creativity.
Emotional Depth: HSPs often have rich, fulfilling relationships because of their emotional intelligence and capacity to understand others on a deeper level.
Do any of these characteristics sound familiar? If so, you can complete the HSP quiz here.
Here at Well Mind body, we understand the importance of the mind body connection. We are here to support our clients who experience HSP traits, by helping our clients build distress tolerance, manage overwhelm, set healthy boundaries, and finding the strength in their sensitivity.
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