Are you a highly sensitive person?

“I FEEL too much,” “I cry too easily,” “I’m constantly overwhelmed” - these are common sentiments expressed by highly sensitive people (HSPs).

In a world that often celebrates resilience and toughness, HSPs often feel out of place, as if there was something wrong with them for not coping as well as others.

Research suggests that approximately 15-20% of the population are HSPs, indicating it is a significant aspect of human variability that contributes to the rich tapestry of human diversity, yet their experiences are marked by unique challenges and profound insights, often undervalued by society.

What is an HSP?

HSPs have heightened sensitivity and awareness of subtleties in their environment that often go unnoticed by others. This can lead to more profound experiences of emotions, aesthetics, and sensory stimuli. They might feel joy more ecstatically, sadness more easily, get headaches from bright lights, or experience other people’s emotions as if they were their own.

They are more affected by sensory stimuli such as noise, light, and emotions, deriving either great pleasure or total overwhelm from these experiences.

HSPs are often deep thinkers and deep feelers with a rich and complex inner life, possessing a finely tuned nervous system that processes stimuli deeply and thoroughly.

They may also have a profound appreciation for art, music, and nature, finding solace and inspiration in these realms.

The Multifaceted Experience of HSPs

The experience of being highly sensitive is multifaceted. On one hand, HSPs often have a beautiful, rich, and complex inner world, are creative, and deeply attuned to beauty, art, and emotional nuances.

On the other hand, they experience the true depths of sadness, can be thrown off by other people’s emotions, and are deeply moved by the hardships in the world, making them more susceptible to stress, overwhelm, and sensory overload.

HSPs are often people pleasers and are easily overwhelmed by intense emotions if they do not have adequate skills for managing these. They often receive messages from society and culture that suggest they are not as strong as others, resulting in internalized shame and a sense of inferiority. In a society that values extroversion and assertiveness, HSPs may feel misunderstood or marginalised, leading to feelings of isolation and inadequacy. They may also struggle with boundaries, finding it difficult to filter out external influences and to prioritize self-care.

The Benefits of High Sensitivity

Despite the challenges, being highly sensitive also comes with its benefits. HSPs tend to be empathetic, intuitive, insightful, creative, and deeply compassionate individuals. 

Their heightened awareness allows them to pick up on nuances in social interactions, making them insightful friends and attentive listeners. 

Their heightened sensitivity allows them to perceive nuances that others may overlook, making them valuable contributors to various fields, including art, literature, counselling, and healthcare.

Living as an HSP in the Modern World

Living in the modern world as an HSP presents unique challenges. From bustling cities to digital screens constantly vying for attention, the pace and intensity of modern life can be overwhelming for sensitive souls. In a world that is overstimulating and often feels too loud, too fast, and too demanding, and where suppressing your emotions is a sign of strength, how can HSPs take care of themselves and learn to thrive?

Self-awareness is the first step. Understanding one’s sensitivity, its implications, and specific needs can empower HSPs to set boundaries and prioritise self-care. Recognising that their needs and sensory and emotional processes are nothing to be ashamed of or hidden, is crucial. Learning to give themselves permission to do what they need to do to honour and take care of these needs, and seeking environments that nurture rather than deplete them, is also important. This can be further supported by advocating for their needs and expressing them to understanding friends, family members, and colleagues so that they can better understand and support them.

Most HSPs know what helps them to recharge and feel good. Making a list of these activities and recognising their value and importance, even if they may not be activities other people value, is helpful. Whether you enjoy reading, drawing, writing, walking, having a shower, or hugging a friend, knowing what helps you recharge and rejuvenate is crucial. Practices such as mindfulness, meditation, and creative expression can also help develop self-awareness, manage stress, and enhance well-being.

HSPs are often misunderstood, their depth of feeling and acute sensitivity may be misconstrued as weakness or overreaction by those who don’t share or understand their trait. Educating others about the nature of sensitivity and advocating for greater acceptance and accommodation can help foster understanding and empathy. Being highly sensitive is not a flaw but a unique and valuable aspect of human diversity. It’s where great art and innovation come from, after all. By understanding and embracing their sensitivity, HSPs can harness their strengths and navigate the complexities of the modern world with grace and resilience, thus reducing instances of shutdown and overwhelm. 

Likewise, fostering empathy and awareness in society at large can create a more inclusive and compassionate world for all.

Mirin Mooney is a neurodivergent & HSP mental health coach. Learn more at www.wildheart-wellness.com