Understanding the Signs of Being a Highly Sensitive Person (HSP)

First identified by Dr. Elaine Aron in the 1990s, high sensitivity is an innate personality trait found in roughly 15-20% of the population. If you’ve read or heard the term Sensory Processing Sensitivity (SPS) and have been confused by the difference, I get it. ‘HSP’ and ‘SPS’ are often used interchangeably to describe the same set of traits, characteristics, and experiences; however, SPS is more typically used in academic and scientific research. For the purpose of this blog and to stay consistent with how I reference these traits in my practice, we’ll stick with the terms Highly Sensitive Person, highly sensitive, and HSP.

Understanding the signs of being an HSP can help individuals manage their sensitivities and harness their strengths effectively. The DOES acronym, created by Dr. Aron, is a simple and helpful way to describe the key traits of being HSP.

D - Depth of Processing

O - Overstimulation

E - Emotional Reactions/Empathy

S - Sensory Sensitivity

For more depth about each of the traits in the DOES acronym, I’ve complied this list of common HSP traits:

• Deep Processing: HSPs tend to think deeply about things, processing information more thoroughly than others. They often reflect on experiences and ideas, leading to a rich inner life.

• High Emotional Reactivity: They experience emotions more intensely, both positive and negative. This can make them highly empathetic and compassionate, but also more prone to feeling overwhelmed.

• Sensitivity to Subtleties: HSPs are keenly aware of subtleties in their environment, such as changes in light, sound, or mood. They often notice details that others might miss.

• Overstimulation: Due to their heightened sensitivity, HSPs can become easily overwhelmed by busy or chaotic environments. They may need more downtime to recover from sensory overload.

• Strong Empathy: They have a natural ability to sense and understand the emotions of others, often feeling them as if they were their own. This makes them excellent listeners and supportive friends.

• Vivid Imagination and Creativity: HSPs often have rich imaginations and are highly creative. They can excel in artistic and creative pursuits, bringing unique perspectives and ideas.

• Attention to Detail: Their ability to notice small details can make them meticulous and thorough in their work and personal lives.

• Need for Harmony: HSPs often strive for harmony in their relationships and environments. They may be sensitive to conflict and work hard to maintain peace.

• Strong Intuition: Many HSPs have a strong sense of intuition, relying on their gut feelings to make decisions. They can often sense things before they become obvious to others.

• Sensitivity to Criticism: Due to their high emotional reactivity, HSPs can be more affected by criticism and may need constructive feedback delivered with care.

• Shyness: Some HSPs experience chronic shyness as a result of avoiding overly stimulating situations, which reinforces shyness.

By understanding and embracing your sensitivity, you can create strategies to THRIVE in a world that may sometimes feel overwhelming. Here’s a few tips:

1. Understand and Embrace Your Sensitivity

Know Your Triggers: Identify the situations, environments, and stimuli that cause you to feel overwhelmed. Awareness is the first step in managing your sensitivity.

Educate Yourself: Learn about and explore what it means to be an HSP. The books provided in the resource section can provide valuable insights.

Accept Your Sensitivity: Embrace your sensitivity as a strength rather than a weakness. Recognize the positive aspects, such as heightened empathy, creativity, and attention to detail.

2. Create a Supportive Environment

Design a Calm Space: Create a sanctuary at home where you can retreat and recharge. This space should be quiet, clutter-free, and filled with things that soothe you.

Limit Sensory Overload: Use noise-canceling headphones, wear sunglasses, or avoid crowded places to reduce sensory input. Modify your environment to suit your sensitivity needs.

Establish Boundaries: Set clear boundaries with others to protect your energy. Politely decline invitations or activities that you know will be too overwhelming.

3. Prioritize Self-Care

Regular Downtime: Schedule regular breaks throughout your day to rest and recharge. Incorporate activities like reading, meditation, or taking a walk in nature.

Mindfulness and Relaxation Techniques: Practice mindfulness, yoga, or deep-breathing exercises to help calm your nervous system and reduce stress.

Healthy Lifestyle: Maintain a balanced diet, get regular exercise, and ensure adequate sleep. Physical health is closely linked to emotional well-being.

4. Manage Your Emotions

Emotional Regulation: Learn techniques to manage intense emotions. Journaling, talking to a trusted friend, or seeing a therapist can be helpful.

Positive Outlets: Channel your emotions into creative outlets such as writing, painting, or playing music. Expressing yourself creatively can be therapeutic.

Avoid Negative Media: Limit exposure to violent or distressing media content. Choose uplifting and positive media that makes you feel good.

5. Build a Support Network

Connect with Other HSPs: Join support groups or online communities where you can share experiences and gain support from fellow HSPs.

Communicate Your Needs: Be open with friends and family about your sensitivity. Educate them on how they can support you and respect your needs.

Seek Professional Help: If you find it difficult to cope with your sensitivity, consider seeking support from a therapist or coach who understands HSPs.

6. Optimize Your Work Environment

Choose the Right Job: Select a career that aligns with your strengths and values. Jobs that offer flexibility, creativity, and a calm environment are often ideal for HSPs.

Set Up Your Workspace: Create a workspace that minimizes distractions and promotes focus. Consider working from home if possible, or find a quiet spot in the office.

Manage Work Stress: Take regular breaks, prioritize tasks, and practice time management. Communicate with your employer about your needs to create a supportive work environment.

7. Embrace Your Strengths

Value Your Empathy: Use your empathy to build strong, meaningful relationships. Your ability to understand and connect with others is a valuable asset.

Leverage Your Intuition: Trust your instincts and intuition. Your deep processing ability often leads to insightful and creative solutions.

Celebrate Your Sensitivity: Recognize and celebrate the unique qualities that come with being an HSP. Your sensitivity is a gift that brings depth, richness, and meaning to your life.

Conclusion

Being an HSP is a unique and valuable trait that, with the right strategies, can be harnessed to lead a fulfilling and balanced life. By understanding and accepting your sensitivity, creating supportive environments, prioritizing self-care, managing emotions, building a support network, optimizing your work environment, and embracing your strengths, you truly can THRIVE as a Highly Sensitive Person.

Remember, your sensitivity is not a flaw but a powerful attribute that enhances your ability to experience the world deeply and meaningfully!