Are you a highly sensitive person?

The phrase ‘highly sensitive person (HSP)’ is a phrase that I think leads to misinterpretation of what a highly sensitive person is. The word ‘sensitive’ often has negative connotations or is misused with negative nuances or is that me just being ‘sensitive.’

The word sensitive means quick to detect or respond to slight changes, signals, or influences or having or displaying a quick and delicate appreciation of others' feelings.

An HSP experiences the world more intensely and deeply compared to others. They tend to be more aware of subtleties in their environment, such as noises, emotions, or stimuli and can be more easily overwhelmed by them. They are also more likely to be interoceptive, aware of the subtleties of what is going on within their own bodies. This reminds me of the story of the Princess and the Pea and I wonder whether the Princess wasn’t being difficult but was actually a misunderstood HSP!

How do you know if you or your child is an HSP?

·         You are deeply affected by strong eternal stimuli such as light, noise, taste, smell or texture.

·         You are empathic to the point of experiencing someone else’s strong emotions just by being near them.

·         You have a strong intuition, you can sense or know but are not always able to logically reason why.

·         You get overwhelmed easily, especially when exposed to strong external factors that you find uncomfortable.

·         You need more downtime or quiet time than others to recharge.

·         You have a rich inner experience and connection to nature.

Being highly sensitive isn’t a disorder, more of a personality trait. The terminology was coined in the 1990’s by Dr. Elaine Aron, a psychologist. She outlined traits commonly associated with HSPs, including heightened emotional sensitivity, deeper empathy, a tendency to feel overwhelmed in stimulating environments, and a need for downtime to recharge.

Being an HSP brings its own unique set of characteristics. As an HSP you are more likely to be creative, empathic, deeply connected to others or nature and can have a unique insight and ability to observe what others might miss.

Managing being a HSP

Self-awareness

Recognise and accept that you are an HSP, it is a natural part of who you are. Know what triggers you, be aware of what overwhelms you and manage expectations around negative stimuli.

Set boundaries

Learn to say no when necessary. Establish boundaries to protect your emotional and physical space. It's okay to decline activities or situations that might overwhelm you.

Self-care

Work out what helps you to recharge and take time to ensure that you can do these things regularly. Prioritise self-care routines that help you recharge. This might involve alone time, hobbies you enjoy, meditation, exercise, or spending time in nature.

Manage stimuli

Control your environment as much as possible. This could mean reducing exposure to loud noises, bright lights, or strong smells that might overwhelm your senses.

Mindfulness and relaxation techniques

Practice mindfulness, deep breathing, or meditation to help manage overwhelming emotions. These techniques can help ground you and bring a sense of calm. Listen to grounding music or binaural beats, turning inwardly is often a very effective strategy.

Healthy lifestyle

Maintain a healthy diet, exercise regularly, drink plenty of water and ensure you get enough sleep. These factors can significantly impact your emotional resilience.

Seek therapy

If you are struggling with being an HSP then please get in touch. As an HSP myself, I understand how challenging it can be, especially when you can’t always explain your whys to others who don’t understand.