Have you ever been told that you're "too sensitive" or that you "take things too personally"? Do you sometimes feel overwhelmed by loud noises, bright lights, or chaotic environments? Maybe you've noticed that you need more downtime to recover from social interactions or that you seem to pick up on the emotions of others more easily than most. If any of this resonates with you, it's possible that you might be a Highly Sensitive Person (HSP).
I can remember the first time someone referred to me as a sensitive person. I was in my late 20's and I'd never really thought about myself that way or even heard the phrase. But it definitely had an impact on me. Over the years I have come to realise that I am indeed a very sensitive person, and the more I learn to listen to and look after myself the more I can harness the gifts and strengths that come with my sensitivity.
Being highly sensitive isn't a flaw or something to be "fixed"—it's simply a way of experiencing the world. Dr. Elaine Aron, a psychologist and researcher, first coined the term Highly Sensitive Person in the 1990s to describe people who have an increased sensitivity to sensory input, emotional experiences, and subtleties in their environment. She has written a series of books if you want to find out more about what she now also calls Sensory-Processing Sensitivity.
It’s estimated that roughly 15-20% of the population has this trait, which means that while, as an HSP, you may not be in the majority, you are far from alone.
So, what exactly does it mean to be highly sensitive?
At its core, being an HSP means that your nervous system is more finely tuned to pick up on details that others might miss. You’re more aware of subtle changes in your environment, and your emotional world might feel more vivid and intense than that of others. You might find yourself moved deeply by music, art, or nature, or you might have a rich inner life, experiencing complex thoughts and feelings.
This heightened sensitivity can manifest in various ways. For some HSPs, it might show up as a heightened awareness of physical sensations—perhaps you’re more sensitive to textures, smells, or the temperature of your surroundings. For others, it might show up as emotional sensitivity—you might find yourself more deeply affected by the moods and emotions of those around you, or you might be particularly sensitive to criticism or conflict. And for many HSPs, it’s a combination of both.
How do you know if you are a Highly Sensitive Person?
There isn’t a single test or checklist that can definitively tell you if you’re an HSP, but there are some common characteristics that many HSPs share. Here are a few signs that you might be a Highly Sensitive Person:
You feel things deeply. Whether it's joy, sorrow, or anger, your emotional responses tend to be intense. You might find yourself moved to tears more easily than others, or you may feel emotionally affected by things that others seem to brush off.
You are sensitive to sensory input. Bright lights, loud noises, strong smells, and chaotic environments can feel overwhelming or even unbearable at times. You might need quiet and calm to recharge after spending time in overstimulating places like busy cities or crowded events.
You need time to yourself to recharge. While you may enjoy socializing and being around others, you find that you need regular time alone to decompress and regain your energy. You might also be more affected by overstimulation and find it harder to "bounce back" after a busy day.
You pick up on subtleties. You might notice small details in your environment that others overlook, such as the subtle tone in someone's voice, the body language of a person across the room, or the slight shift in energy when you enter a new space. You might also be more attuned to your own internal states, noticing when you’re feeling tired, stressed, or out of balance.
You are deeply affected by the emotions of others. Whether it's joy, sadness, or stress, you often feel other people's emotions as though they were your own. You might find it challenging to separate your feelings from those of the people around you, and you may struggle with absorbing the emotional energy in a room.
You are sensitive to criticism and conflict. Even well-intentioned feedback can sometimes feel like a personal attack, and you might find yourself dwelling on negative comments or disagreements for longer than others. You may also go out of your way to avoid conflict, as it can feel especially draining or distressing.
You have a rich inner life. You might spend a lot of time reflecting on your thoughts, feelings, and experiences, and you may find yourself drawn to deep conversations or philosophical topics. You may have a rich dream life or search for meaning and understanding through astrology. Your imagination is likely to be vivid, and you might enjoy creative pursuits such as writing, painting, or music.
The gifts of being highly sensitive
While being highly sensitive can come with its challenges—especially in a world that often values toughness and efficiency over gentleness and reflection—it also comes with many gifts. HSPs are often deeply empathetic and compassionate, able to offer comfort and support to those in need. They are often highly creative, able to see beauty and meaning in the world that others might overlook. And because of their heightened awareness, HSPs can be deeply in tune with their own emotions and the emotions of others, making them wonderful friends, partners, and caregivers.
Learning to navigate life as a Highly Sensitive Person is all about understanding and honoring your needs. This might mean setting boundaries to protect your energy, creating quiet spaces where you can recharge, or surrounding yourself with people who respect and appreciate your sensitivity. It might also mean learning to communicate your needs clearly and advocating for yourself when the world feels too loud or too fast.
Embracing your sensitivity
If you identify as a Highly Sensitive Person, it’s important to know that there’s nothing wrong with you. Your sensitivity is a gift, and with the right tools and support, you can learn to embrace it and live a life that honors your unique way of being in the world. Whether that means creating a self-care routine that supports your nervous system, finding a community of like-minded souls, or simply giving yourself permission to rest when you need to—there are many ways to thrive as an HSP.
Ultimately, being a Highly Sensitive Person means experiencing the world in a way that is deep, rich, and full of nuance. It may require a little extra care and attention, but the rewards—such as deeper connections, greater empathy, and a more meaningful life—are worth it. Embrace your sensitivity, honor your needs, and trust that your sensitivity is a source of strength, not a weakness.
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