Understanding Highly Sensitive People: Traits, Challenges, and Strengths
Sensory Processing Sensitivity (SPS) is becoming more well known by its common name Highly Sensitive Person. But this isn't just a label—it's a profound and fundamental aspect of how some of us experience the world. In fact the belief is that it’s a form of neurodiversity, similar to Attention Deficit Disorder or Autism Spectrum Disorder. What is most clear is that while there are similar strengths and challenges to being highly sensitive, for many it creates a marked difference in how we navigate and experience the world.
What Does it Mean to be Highly Sensitive?
Coined by psychologist Dr. Elaine Aron in 1996, the term "highly sensitive person" describes those who process information deeply, react strongly to emotions in themselves or others, and are acutely attuned to their surroundings. It's not about being overly fragile or weak, but instead about having a finely tuned nervous system that perceives subtleties many others might miss. While each person’s symptoms will look different, these themes are common among nearly all HSPs including:
· Deep Processing: HSPs are thinkers. We tend to mull over decisions and experiences deeply, often seeking profound understanding.
· Emotional Intensity: Our feelings pack a punch—both the highs and lows hit harder and linger longer.
· Sensitivity to Subtle Stimuli: Whether it's the hum of fluorescent lights or the texture of fabrics, HSPs notice and be unable to tolerate sensory details that others might be able to completely overlook.
· Overstimulation: Too much noise, rush, or emotional intensity can overwhelm us, leading to a desperate need for quiet and calm.
· Empathy and Compassion: We feel deeply for others, often to the point where their emotions become our own.
Challenges Faced by Highly Sensitive People
Navigating life as an HSP isn't without its hurdles, especially in a world that values hustle over quiet reflection. Many HSPs experience daily struggle with:
· Overwhelm and Burnout: Juggling intense emotions and sensory input can lead to burnout if we don't prioritize downtime each day to recharge.
· Emotional Exhaustion: Feeling everything intensely can be exhausting, particularly when negative emotions or empathy fatigue kick in.
· Boundaries: Our empathy makes it hard to say no, often at the expense of our own needs and well-being.
· Criticism: Critique hits deep, lingering in our minds long after it's spoken.
· Social Situations: Large groups and noisy environments drain us, often leaving us craving solitude or meaningful one-on-one connections.
Strengths of Highly Sensitive People
But it's not all challenges—our sensitivity also blesses us with strengths that enrich our lives and communities, including:
· Deep Empathy and Compassion: Strong ability to understand and connect with others fosters deep, meaningful relationships and a compassionate outlook.
· Attention to Detail: Noticing nuances and subtleties that others miss, bringing depth to our work and relationships.
· Creativity and Insight: Our rich inner world often fuels creativity and innovative thinking in fields like art, writing, and problem-solving.
· Strong Intuition: Gut feelings guide us, often leading to thoughtful, well-informed decisions.
· Depth of Processing: Our tendency to ponder deeply equips us as analysts, researchers, and advisors.
Tips for Thriving as a Highly Sensitive Person
For fellow HSPs, self-care and self-awareness are key to preventing burn out and thriving in daily life:
· Practice Self-Care: Nature walks, creative hobbies, or mindfulness practices, prioritizing activities that recharge your spirit.
· Set Boundaries: Learn to assertively communicate your needs and limits, ensuring you have the space and energy to thrive.
· A Calm Environment: Surroundings designed to minimize overstimulation and promoting mental and emotional well-being.
· Develop Coping Strategies: Identify and utilize techniques like square breathing or journaling to manage stress and intense emotions.
· Reliable Support Team: Connect with others who understand and appreciate your sensitivity to build a network that validates and encourages you.
Conclusion
Being highly sensitive isn't a flaw—it's a unique way of experiencing the world which means you have unique gifts to share with the world!
By understanding and embracing our sensitivity, we can cultivate resilience and build fulfilling lives in ways that work for us. Compassion for ourselves and others can help us build healthy boundaries with grace, build resilience, and make meaningful impacts on those around us. If you’d like to learn more about how therapy can help you embrace your highly sensitive nature, please reach out.
Your sensitivity doesn’t have to be a burden any longer.
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About the Author
Sara Walter Shihdanian (she/they) is a Licensed Mental Health Counselor specializing in trauma and gender + transition, providing virtual psychotherapy in Washington state. Her extensive training and unique expertise allows her to support clients who are ready for accelerated and lasting change.