Am I Highly Sensitive?
Do you often feel "too sensitive", anxious or exhausted?
Would you consider yourself highly emotional, intuitive or easily overwhelmed?
Perhaps you are introverted or need lots of alone time?
If so, you may be a Highly Sensitive Person (HSP), an innate trait found in 20-30% of the population. Being Highly Sensitive creates an advantage of being able to live, love, and feel deeply, but can often lead to feeling overstimulated and misunderstood.
What is the HSP Trait?
According to research by Dr. Elaine Aron, High Sensitivity, or Sensory Processing Sensitivity (SPS), is an innate trait equally dispersed among all gender identities. It is a genetic variation that allows the nervous system and brain to process subtleties and details that most miss. This once lifesaving evolutionary tool has become an overstimulating burden in the modern world where there are high amounts of stimuli to process at all times.
How do I know if I am a Highly Sensitive Person (HSP)?
High Sensitivity can manifest in many ways, but generally shows up as the following four characteristics (D.O.E.S) that are present across the lifespan:
D - Depth of Processing
The Highly Sensitive brain has a more active insula, the part of the brain that helps enhance perception and increase self-awareness. HSPs are also wired to pause and reflect before engaging. Therefore, HSPs are always taking in a lot of information around them and thinking deeply about it. This may result in slower decision making and more transition time between tasks.
O - Overstimulation
Since HSPs notice more subtle details in their environments and are more emotionally impacted by social stimulation, it makes sense that they are more likely to get overstimulated and exhausted by high levels of input.
E - Emotional Responsiveness/Empathy
Brain scans have shown that HSPs have more active mirror neurons which are responsible for feelings of empathy for others and more activity in areas that are involved with emotional responses. HSPs feel both positive and negative emotions more intensely than non-HSPs.
S - Sensitive to Subtleties/Sensory Stimuli
HSPs notice subtle details that others miss such as non-verbal cues and small changes in their environment. This is not to be confused with hypervigilance that can result from trauma, but more a calm awareness of their surroundings. They are also more impacted by strong sensory input such as bright lights, loud noises, strong smells or rough textures.
Common Misperceptions about HSPs
High Sensitivity is the Same as Introversion
Truth: Approximately 30% of HSPs are extroverts while some are also High Sensation Seekers (HSS) who need higher levels of novelty to feel satisfied.
Only Women are HSPs
Truth: This trait exists equally among all sexes.
Sensitivity is a Disorder
Truth: Sensory Processing Sensitivity is a normal temperament variation.
HSPs are Inherently Anxious, Shy and Neurotic
Truth: Due to vantage sensitivity, when HSPs are in the right environment and getting their needs met, they tend to thrive and exhibit many valuable traits such as enhanced perception, empathy, creativity and detail-orientation.
High Sensitivity is a Result of Adverse Childhood Experiences
Truth: Found in over 100 other species including fish, mice, fruit flies, and primates, high sensitivity has a biological and neurological basis. It is marked with distinct brain and nervous system differences that are present from birth such as deep processing and keen awareness to little details. Many HSPs grew up with the absence of trauma and/or live well-balanced lives as adults.
Although difficult childhood experiences such as misattunement, neglect or abuse do not cause a person to be highly sensitive, HSPs are more impacted by these events when they do happen. These HSPs will be more prone to depression or anxiety, shyness and neuroticism. On the other hand, HSPs who were raised in nurturing environments or experienced support later in life will excel due to their differential susceptibility.
High Sensitivity is the Same as Autism or ADHD
Truth: While high sensitivity may fall under the neurodivergent umbrella along with autism and ADHD, there are distinct differences in regards to perception, empathy, and brain activation. Some highly sensitive people are also autistic and many, but not all have ADHD.
Explore Highly Sensitive Person Resources Below
Sensitive Stories podcast
Relatable and insightful Conversations to Help You Step Into a More Fulfilling Life as a Sensitive Person
Big Feelings, Big Joy book
The Essential Practices to Reclaim Your Strengths
as a Highly Sensitive Person