What Does It Mean To Be Highly Sensitive?
High sensitivity was first researched by Dr. Elaine Aron in 1991. The trait’s scientific term is “Sensory Processing Sensitivity”. On a general level, it is a series of innate character traits that combine to create a unique way that 20-30% of people experience the world, although not all of those people ever actually recognize themselves as such.
The main characteristics can be easily remembered using the acronym DOES:
Depth of processing – HSP are often considered to have a complex inner world, and to process information at a deeper level. We tend to ruminate more than others and have an overactive mind.
Overstimulation – we are easily overwhelmed when there is a lot happening around us, for example, if the environment is noisy, crowded, too bright or has lots of stimulus. HSP will often need time alone to de-stress and process when there is a lot happening around them.
Empathy and Emotional reactivity – HSP are very empathic and compassionate. They are often highly intuitive, and can respond to their environment with deep emotions, which can also contribute to feelings of overwhelm.
Sensitivity to subtleties – HSP are more aware of subtle changes happening externally (eg noise, bright lights, strong smells) and also internally, (for example thoughts, feelings and bodily sensations). We often feel very connected to nature, but can be prone to anxiety and burnout in more challenging situations.
Studies have shown that sensitivity can be considered as occurring on a spectrum from low (referred to as dandelions), medium (tulips), or highly sensitive (orchids). The dandelions are, generally speaking, able to flourish in any environment, while those closer to the orchid end of the spectrum will flourish better in more nurturing and supportive environments. Studies have also recognised measurable differences in some aspects of the brain of a highly sensitive person.
Common Struggles of Highly Sensitive People
There are some common areas where many HSP might struggle. These include:
- Overwhelm (emotional and sensory) can be a real struggle for HSP. Being so aware of, and in-tune with, our environment, can quickly become overwhelming. Also, having too many tasks or feeling overscheduled can add to this feeling. HSP are often perfectionistic, so this can also contribute.
- Difficulty managing boundaries can often stem from the deep empathy and compassion that HSP feel. This can look like difficulty saying “No” to other people, or offering our help to others, while neglecting ourselves.
- Identity and low self-esteem can stem from feeling misunderstood, not being seen, and feeling different from everyone else.
- Strong inner critic and perfectionism, which makes it even more important that we focus on self compassion.
- Difficulty prioritizing ourselves and our needs, which goes hand-in-hand with difficulties around managing boundaries. It’s important as a HSP to be very conscious of making ourselves a priority, as we are more prone to anxiety and burnout.
- A deep longing for meaning or purpose in life, even more so than most people, as it’s quite crucial for HSP to find this purpose and live in alignment to find meaningful ways to live
- Experiencing burnout and anxiety is a common consequence of many of the struggles around prioritizing ourselves, and managing our boundaries. These crisis moments are also referred to as the ‘Dark night of the soul’, as they can often be seen as spiritual disconnection.
- Trauma can be far more impactful to HSP. We are more vulnerable to anxiety and depression, particularly if we experienced adverse events during childhood.
These struggles are not weaknesses, or a sign that there is something ‘wrong’ with you. Everyone experiences the world differently, and these struggles are common to many HSP. They could even be considered an advantage, as HSP tend to thrive in a positive, nourishing environment and can be seen as having advantages over those who are not highly sensitive.