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Understanding Highly Sensitive Persons

Understanding Highly Sensitive Persons (HSPs): Unpacking the Science Behind Sensitivity

Some people possess a unique sensitivity that sets them apart from others. They experience the world with a depth of feeling that can be overwhelming at times. While your colleague might easily brush off a manager’s criticism, the same remark could profoundly affect you. Maybe you have noticed that spending time in a busy environment with a lot of noise, bright lights, or strong odours always leaves you feeling overstimulated and exhausted.

This could even reach a point where you start to wonder if there’s something wrong with you and feel ashamed for what seems like “overreacting” to people, events, or even your own thoughts. However, you’re not alone. Experts estimate that 10-20% of people share a high sensitivity trait. [i]

This trait is called sensory processing sensitivity, and it means that highly sensitive people tend to be sensitive to delicate stimuli,  are easily over-aroused by external triggers, and may process social, mental, and emotional stimuli differently. If you are highly sensitive, you may process information more deeply and feel overwhelmed by situations that others might not find as intense.

What Does Exactly Mean to Be a Highly Sensitive Person (HSP)?

High sensitivity is a personality trait involving increased responsiveness. It is not currently formally recognised as a diagnosis and it is not a mental health condition. However, it has been proposed as a neurobiological trait. This means that the central nervous system in highly sensitive people is thought to be more susceptible to both internal and external stimuli.

Highly sensitive persons (sometimes also called hyper-sensitive persons) can be deeply immersed in the world around them. They are known to be attuned to other people’s feelings and needs, which may lead them to feel overwhelmed by thoughts, emotions, and social interactions more easily than others. They also are known to be more aware of nuances in their environment, more empathetic, and to experience emotions more intensely. Highly sensitive people are most likely more susceptible to subtle environmental changes and so may quickly become overstimulated by internal and external stimuli. Sensory inputs such as light, music, or movement, as well as social stimuli such as other people’s reactions, may all have an impact.

Neurophysiological Basis

Research into sensory processing sensitivity is a rapidly evolving area and much remains to be understood. However, studies have suggested that highly sensitive people’s brains work differently than those of less sensitive people.

A 2023 study by Meinersen-Schmidt et al. examined how the brains of highly sensitive people work compared to those of less sensitive people using EEGs to measure brain activity. They found that HSPs showed more brain activity even when simply resting with their eyes open, suggesting they were more engaged with their surroundings. Highly sensitive persons might therefore process information more deeply, even when not actively doing anything. However, this heightened sensitivity might also contribute to feeling more stress in general. [ii]

What Causes Sensory Processing Sensitivity?

Researchers propose that sensory processing sensitivity is a trait related to temperament or personality, and has a biological basis. It may be primarily inherited, or could be a result of our environment changing how our genes are expressed.[iii] Sensory Processing Sensitivity is linked to traits like shyness, introversion, and a tendency towards emotional dysregulation. Research indicates these traits are partly inherited and might share some common genetic roots.[iv] However, studies also show that being highly sensitive is a distinct trait, separate from being shy or highly emotional. [v]

Are you a Highly Sensitive Person? Signs of Sensory Processing Sensitivity

Do certain situations or environments leave you feeling overwhelmed? Perhaps emotionally charged situations drain you more than they do those around you. You may feel deeply distressed by tension, injustice, watching the news, and generally experience life more intensely. Besides these signs, you might be a highly sensitive person if you:

  • Are highly intuitive;
  • Experience more intense emotional reactions than most people;
  • Pick up on subtle social cues or notice little things, whether a slight change in someone’s tone or a subtle increase in the volume of a restaurant’s music;
  • Find yourself needing extra downtime to recover from being busy;
  • Find crowded places overwhelming;
  • Have a strong sense of empathy and feel deeply affected by others’ emotions;
  • Have difficulty accepting criticism;
  • Are easily stressed by conflict;
  • Are overly self-critical;
  • Go above and beyond to please others;
  • Find yourself deeply moved by art and beauty in general;
  • Tend to overthink and worry;
  • Have a low threshold for pain.

 

Similar Conditions or Experiences

The characteristics of highly sensitive persons sometimes looks like introversion, ADHD, or autism, and these can co-occur. Understanding the distinction between being highly sensitive and these other experiences is important, as this can help with an accurate diagnosis or deciding whether you may require a formal assessment for a specific condition.

Introversion

Just like highly sensitive people, introverts can also feel overwhelmed in socially stimulating environments. However, their sensitivity is generally limited to social situations. In contrast, highly sensitive persons are more sensitive in various situations, not just social ones.

Attention-Deficit/Hyperactivity Disorder (ADHD)

Some people who are ADHD are also highly sensitive, and many react strongly when overstimulated. However, ADHD is primarily characterised by significant challenges with attention, hyperactivity, and/or impulsive behaviour, which are not typical characteristics of being a highly sensitive person.

Autism

Sensory processing sensitivity can be confused with autism. Autistic people are often highly sensitive and may experience ‘sensory overload’. However, sensory sensitivities are not always present, and autism involves challenges with social interactions or social information, and can include intense interests and/or repetitive behaviours beyond sensory sensitivity.

Living with High Sensitivity

Embrace Your Sensitivity

Recognise your sensitivity as a unique strength that enables you to connect more deeply with people and the world around you. It allows you to enjoy small things many people miss, form meaningful relationships, and empathise with others. Your sensitivity is not a weakness but a powerful tool that can enrich your life and the lives of those around you.

Set Healthy Boundaries

Because highly sensitive people are so empathetic, they can often find it hard to set boundaries in their relationships, leading them to feel worn out, frustrated, or even resentful. Setting and sticking to boundaries can help you feel less stressed, make your priorities known, and let others know what you expect from them.

Learning to say “no” sometimes can help you focus on your priorities and avoid feeling overwhelmed. Know your limits, and choose when it’s time to leave or take a break.

Learn and Prioritise Your Needs

You may find that you sometimes have difficulty regulating how your body and mind respond to environmental, social, mental, or emotional stimuli, which can lead to you feeling overstimulated and drained, and at worst, distressed. Learning what you need to feel regulated and return to a sense of balance is important. This might include sensory modulation practices or specific techniques for soothing nervous system arousal. Once you know what works for you, practice self-care and listen to what your body and mind need. Remember that it’s okay to take time for yourself. ensure you get enough sleep, eat well, maintain your fitness routine, and engage in mindfulness or grounding practices to stay healthy.

Conclusion

Highly Sensitive Persons experience heightened emotional reactivity, often feeling emotions more intensely and showing deep empathy towards others. This trait of sensory processing sensitivity can lead a person to be easily overwhelmed by sensory input or emotionally charged situations. If you are a highly sensitive person, you may be remarkably attuned to subtle stimuli, process experiences and information profoundly, and reflect on situations with greater detail and insight. You notice things others might overlook, feel more deeply, and react more intensely.

Embracing your sensitivity as a strength enables you to connect more deeply with the world around you. Still, it’s essential to prioritise your needs, set healthy boundaries, and permit yourself to say “no” to protect your wellbeing.

Article by MindMatters

NZ’s leading clinical experts in workplace mental health and wellbeing, contact us today to be connected to the best psychologist to meet your specific needs. MindMatters Clinic provide individual executive coaching and psychological support to businesses, as well as working with organisations to manage mental health and psychosocial risks. We also do speaking events.

Visit MindMatters online: https://www.mindmatters.clinic/

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