High sensitivity is a temperament trait that affects about 20% of the population. Highly sensitive people are very aware of their surroundings and easily pick up on subtle cues such as facial expressions, body language, and even the emotions of others. They also have a rich inner life, which leads to deeper emotional experiences. They are usually more empathetic than others, but they also experience more stress due to their heightened awareness. In this article, you will learn what high sensitivity is, how to recognize it in yourself, and how to take care of yourself when you are hypersensitive.
Sensitive, sensitive nowadays
In recent years, there has been a lot of talk about high sensitivity. When browsing websites or opening popular magazines, you may come across this term. You may read optimistic information praising heightened sensitivity as a priceless treasure, making you want to recognize it in yourself. This pushes you to hastily label yourself as “highly sensitive” without fully understanding what high sensitivity really is.
Highly sensitive people are characterized by high emotional reactivity and higher responsiveness to stimuli.
On the other hand, there is also information published that completely denies the phenomenon. In such chaos, you may no longer know what to think or what position to take. So it’s time to find out what high sensitivity is.
Who are highly sensitive people?
Who are HSPs? Highly sensitive people are characterized by deep processing of stimuli, both external and internal. You could say that their nervous system works at a “higher speed.” They notice details that others may not see: subtle changes in tone of voice, slight changes in facial expressions, or delicate smells. This is what makes them often great observers and able to sense other people’s moods almost intuitively.
HSPs also often tend to experience emotions deeply and analyze their experiences thoroughly. This can lead to greater creativity and empathy, but also to faster exhaustion in intense environments and large groups of people.
What is high sensitivity? What does it mean to be an HSP?
Every person perceives reality by registering signals coming from all around. However, this does not mean that we all perceive it in the same way. As individuals, we differ significantly in our perception of stimuli—we have a greater or lesser degree of a trait known as sensory processing sensitivity. Those whose nervous system is more sensitive and picks up more information from their surroundings are hypersensitive.
Hypersensitivity – a trait you should take into account
High sensitivity is the ability to pick up on subtle changes in your environment and respond with an intense emotional reaction. It is a trait of our temperament that influences how we perceive, process, and respond to stimuli in our environment. Highly sensitive people are more aware of their surroundings, have deeper emotional reactions, and are more easily overwhelmed by external stimuli. Hypersensitivity can be both a blessing and a curse, because we often experience strong emotions, feel more, and experience more, but we can also easily become overwhelmed or exhausted by excessive stimulation.
What is high sensitivity NOT?
– a disease,
– a mental disorder,
– a reason to be ashamed.
Do highly sensitive people even exist?
The history of the concept of high sensitivity began twenty-five years ago. It was then that Elaine Aron began to explore the topic, inspired by self-observation and research on a group of students. Today, after more than two decades, not only Aron, but a whole host of scientists are paying attention to the term high sensitivity and conducting research on it.
Reports about the problematic nature of high sensitivity do not mean that it is an unscientific invention. The controversy mainly concerns the formulation of the concept. The term coined by Aron is not sufficiently precise, which gives rise to further disputes. What is certain is that it is necessary to systematize the accumulated knowledge and sharpen the definition itself.
The “bad reputation” of high sensitivity is also due to the way it is currently used. Popular science materials based on it often miss the mark, with authors relying not on scientific discoveries and reliable facts, but mainly on their own intuition.
All this means that high sensitivity is not a myth. Numerous studies have shown that this trait exists. What is more, it is more common than one might assume, affecting up to 20% of the population. This means that, on average, one in five people is hypersensitive.
Highly sensitive, meaning what? Highly sensitive people – characteristics
You perceive reality more intensely
What does it mean to perceive reality intensely? How can you know this if you can’t step into someone else’s shoes and check how sharp the senses of the average person are? While you can’t see the world through someone else’s eyes, you can evaluate your own feelings and perceptions.
Highly sensitive people have a complex inner life, which influences their intense perception of reality.
Being highly sensitive, you notice that situations that do not burden others tire you. You feel more, more intensely, for longer, you notice even small changes, that reality can become unbearable for (seemingly) trivial reasons – inadequate lighting in a room or noise from outside the window.
You notice more
“An ordinary room. Nothing interesting.” That’s probably what a random person would think after crossing the threshold… But when you cross the threshold, you immediately scan the dusty knick-knack in the corner, register the light dimmed by heavy curtains, hear a murmur coming from somewhere, and sense a delicate floral scent. A new room is an area of intense exploration for your brain. You won’t rest until you’ve looked at everything, engaging your various senses.
You find many details that others automatically overlook. Although this is sometimes a huge advantage (just think how strongly you absorb art in a museum), highly sensitive people describe this trait as a curse. Searching for details everywhere you can is frustrating and tiring in the long run.
You feel overwhelmed.
For you, fatigue is not just an intense day full of responsibilities. Large amounts of noise, bright lights, or strong smells lead to exhaustion. The accumulation of stimuli and their increased intensity make you want to get away as soon as possible: escape, find a quiet place, and unwind.
Highly sensitive people have difficulty coping with stress, which further exacerbates their feelings of overwhelm.
The desire to cut yourself off from annoying stimuli arises at various moments. When you are sitting in a packed conference room, traveling by bus during rush hour, spending holidays with your family… You cannot always predict when you will feel overwhelmed.
You constantly analyze and ruminate
Your mind is working at full speed. You constantly register the smallest details of your surroundings and analyze them. But it’s not just the here and now that consumes your thought processes. You also dwell on what has already happened. You endlessly recall the barely visible gestures and facial expressions of the person you were talking to, replaying individual words. You wonder what you could have done differently to come across better.
Sometimes it is worth revisiting the past. Each of us draws conclusions and learns from our mistakes. However, constantly dwelling on what cannot be changed or recalling insignificant events leads nowhere. The only thing it brings is an avalanche of unpleasant emotions and reproaches.
You have a lot of empathy for others, but (too) little for yourself.
You sincerely sympathize with and care about the situation of others. When someone tells you about their problems, you feel as if the situation concerns you personally. Your natural instinct is to try to help, whether you can offer attentive listening, a kind word, or concrete action. You cannot remain indifferent to another person’s moving story. Highly sensitive people have a lot of empathy and often care about the situation of others. It sounds very noble. But isn’t it harmful to you?
Your high level of empathy towards others goes hand in hand with reduced empathy towards yourself. In other words, you try your best to help those who are suffering, but you forget about yourself. You live for others, putting yourself in the background. You ignore your own needs and don’t pay attention to yourself, while other people’s problems overwhelm you emotionally and immobilize you.
You avoid conflict like the plague
You avoid arguments and have a hard time dealing with tense situations. Conflicts arouse strong emotions in you and throw you off balance for a long time. You hold on to thoughtless words spoken by loved ones in anger for many years, harboring resentment. So you try at all costs to avoid tension. Even in situations where it seems inevitable.
Symptoms of HSP. Highly sensitive people and stress
You open your calendar. You have a week to complete the report and send it to your boss. You sigh. You look at the open tab in your browser. Several messages require urgent replies. And you still have to fill out a few documents and sign a contract at the bank. Theoretically, there is enough time for everything and there is no need to worry. However, you are haunted by a nagging uncertainty that something will not go according to plan.
Being highly sensitive, you react strongly to everyday stressors. You feel tense even in situations where the vast majority of people don’t worry too much. People who are extremely sensitive to external stimuli often experience stress and mental exhaustion. You are particularly frightened by responsibilities that must be completed by a certain deadline, and you often fear a lack of acceptance from others. In addition, you may be hypersensitive to a large number of sounds and smells, so simply being in a noisy environment can be a stressor for you.
How can I check if I am WWO?
Below you will find a set of questions that will help you reflect on your sensitivity. As you read each statement, calmly consider whether it describes your typical behaviors and feelings. There are no right or wrong answers here—what matters is your personal experience.
Area of reaction to external stimuli
- Are you easily overwhelmed by intense stimuli (loud noises, bright lights, crowds of people)?
- Do you notice subtle changes in your environment (new objects, smells, small changes in other people’s appearance)?
- Do you need more time than others to adjust to changes in temperature?
- Do you have difficulty concentrating when there is noise in the background?
Emotional processing area
- Do you experience emotions deeply, both positive and negative?
- Do you easily sense other people’s moods and emotions?
- Do art, music, or the beauty of nature evoke strong emotional responses in you?
- Do you often analyze your experiences?
Area of social functioning
- Do you need more time to recover after intense social interactions?
- Do you avoid situations that may be too stimulating (loud parties, crowded places)?
- Do you tend to process information deeply before making a decision?
- Are you particularly sensitive to criticism?
How to interpret your answers?
If you answered yes to most of the above questions, especially in at least two areas, you may have the characteristics of a highly sensitive person. However, keep in mind that:
- High sensitivity occurs on a spectrum—you may experience it to varying degrees.
- Some traits may be more noticeable in certain situations or periods of life.
- The presence of these traits is neither good nor bad—it is simply part of your temperament.
A slightly longer tool that you can use next is the Highly Sensitive Person Scale developed by Elaine Aron.
Comprehensive test for HSP (highly sensitive person) – The Highly Sensitive Person – https://hsperson.com/test/highly-sensitive-test/
Highly Sensitive Person Scale
The High Sensitivity Scale, also known as the Highly Sensitive Person (HSP) Scale, was developed by psychologist Elaine N. Aron and is used to assess the level of sensitivity in people. This scale focuses on characteristics related to sensory, emotional, and cognitive sensitivity. Here are some sample questions.
- Intensity: Do you easily overreact emotionally to external stimuli such as sounds, smells, bright lights, or other people’s emotions?
- Attention to detail: Do you notice subtle details in your environment that others may miss? Are you able to notice nuances in other people’s faces, expressions, or moods?
- Emotional sensitivity: Do you easily experience your emotions, both positive and negative? Do other people’s emotions affect your well-being?
- Sensitivity to subtle social cues: Are you more sensitive to other people’s judgments, criticisms, or comments? Do you often wonder what other people think of you?
- Sensitivity to change: Do changes in your life, such as new situations, places, or routines, affect your well-being? Do you need time to adjust to new situations?
- Introspection: Do you enjoy spending time alone with yourself? Do you often reflect on your actions and motivations?
- Emotional exhaustion: Do you get upset or stressed easily, which sometimes leads to emotional exhaustion? Do you need time to recover after emotionally intense experiences?
- Empathy: Are you very empathetic and do you feel other people’s emotions intensely? Do you often try to help other people in difficult situations?
High sensitivity and depression
High sensitivity is associated with a stronger perception of the entire spectrum of emotions, including unpleasant ones. What’s more, you find it more difficult to control the thoughts swirling around in your head and deal with negative beliefs. Results published in 2018 by Danish researchers Liv V Hjordt and Dea S Stenbæk indicate a link between high sensitivity and seasonal depression. Participants suffering from seasonal depression scored higher on the sensitivity scale.
How to help a highly sensitive person?
Being highly sensitive can be a difficult experience, so it is important to provide a highly sensitive person with the support and empathy they need. It is very important to be attentive to the other person and to communicate openly. Understanding what it means to be highly sensitive and what a person needs can be particularly important in building close relationships.
How to deal with high sensitivity?
High sensitivity is not a disorder. It is one of the traits of your temperament that makes you unique. You cannot “turn it off,” but you can learn to accept it. By understanding the potential consequences of being highly sensitive, you can learn to manage your emotions.
Regardless of when you realize that you belong to a group of people with heightened sensitivity, it is not too late to take care of yourself. The tips for highly sensitive people below will help you do this.
Get to know (and accept) yourself
Don’t be afraid of your sensitivity and don’t ignore it. Any attempts to become immune to it or reduce it are doomed to failure. You cannot deceive your brain’s structure or change the default way it collects information. So what can you do? Get to know, understand, and accept how hypersensitivity affects your everyday life.
Find some time just for yourself, sit down, and think about it:
- What do you need?
- What emotions do you experience on a daily basis?
- What are you striving for?
- What is the most difficult thing for you?
- How can you adapt your actions to your level of sensitivity?
See the benefits of sensitivity
Surely, the effects of functioning “at high cognitive speed” have often been frustrating. You recognize the inconveniences of higher sensitivity, and there is no denying that. However, try to think about the positives now:
- You notice small details that others easily miss. You pick up on things in your surroundings that are elusive to most people.
- You notice a lot of information flowing from the other person during a conversation, such as tone of voice, gestures, and facial expressions. This allows you to read the message more accurately. You could say that you are an expert in understanding nonverbal communication.
- You are creative and inventive. Your mind generates complex solutions to problems and original scenarios. And when you let your imagination run wild, it gives you such detailed images that some people have never even dreamed of.
Don’t get stuck in the negative and inhibiting belief that your sensitivity is something to be ashamed of and something you must carefully hide. It is often a resource that you can learn to nurture in yourself.
Learn the art of saying “no.”
Develop assertiveness, start saying no, put your needs first. Don’t do things that are beyond your capabilities. Set clear boundaries and make sure they are not crossed. Don’t be afraid that everyone will turn away from you! That won’t happen. Explain to your loved ones that you are doing this for your own well-being, and you will be met with understanding.
Remember that thinking about yourself is not a sign of unhealthy selfishness. By refusing others for the sake of your own well-being, you are showing yourself that you are important. Don’t try to fulfill everyone’s requests and don’t be at everyone’s beck and call — you don’t have to. Sometimes it’s best to say “no.”
Don’t expect special treatment
You may think that because you stand out from other people, you deserve more understanding. However, don’t expect everyone around you to understand your way of perceiving the world. Also, don’t try to force others to change in the hope that under pressure they will start to perceive high sensitivity differently. This will mainly bring you disappointment and anger.
Give yourself a break
Reacting more strongly to stimuli is associated with stronger emotions and reactions to everyday experiences. You are therefore more susceptible to stress and its consequences. What can help here? Relaxation.
Try to give yourself regular doses of relaxation, starting with small activities. Start by setting aside 10 minutes. Find a comfortable position, take a few deep breaths and exhale, and relax your body. Relax however you want – in silence, with soothing music in your headphones, or with a guided meditation recording.
Seek calm and clear your mind, especially when you feel overstimulated. Just a few minutes of relaxation will make you feel better and restore the energy you need to continue.
Take care of yourself
You pick up on even the slightest signals from your body, so any discomfort affects you more than others. So don’t neglect your physiological needs. Recognize what your body needs and implement healthy habits. Make sure you get enough sleep, relaxation, proper hydration, a balanced diet, and regular exercise. All these elements will translate into your well-being—both physical and mental.
Seek support
The above advice will work if your sensitivity does not significantly interfere with your life. However, if you feel that it is difficult for you to function on a daily basis and your sensitivity is “draining” your energy, don’t be afraid to seek help – online psychotherapy.
Make an appointment with a psychotherapist and begin the process of getting to know yourself and your sensitivity better. During this process, you will learn to read your needs more effectively and start using strategies to satisfy them. You will learn ways to reduce tension and improve your well-being. Regular sessions will show you that sensitivity is a part of you. A part that is worth understanding so that you can live with it peacefully.