Have you ever caught yourself wondering, Why do I feel so deeply? Maybe it’s the tears welling up while watching a heartwarming movie scene or the overwhelming sense of discomfort when someone raises their voice in a room. If this feels familiar, you might be what psychologists call a Highly Sensitive Person (HSP). And let me tell you—there’s nothing wrong with you. In fact, it’s kind of a superpower, although one that’s not always easy to navigate, but then again, no superpowers are.
What Is a Highly Sensitive Person (HSP)?
The term Highly Sensitive Person was popularized by Dr. Elaine Aron, a psychologist who identified sensitivity as a trait—not a flaw. Research shows that HSPs make up around 15-20% of the population, meaning you’re not as alone in this as you might think.
So, what does it mean to be highly sensitive? HSPs experience the world with heightened intensity. They process sensory information more deeply, feel emotions more strongly, and can easily pick up on subtleties that others might miss.
Common Traits of an HSP:
- Emotional Depth: Feeling emotions deeply and being highly empathetic.
- Sensory Sensitivity: Being easily overwhelmed by bright lights, loud sounds, or strong smells.
- Tuning Into Others: Noticing the subtle changes in someone’s tone or body language.
- Need for Alone Time: Craving downtime to recover from busy or noisy environments.
- Rich Inner World: Thinking and reflecting deeply about life, relationships, and everything in between.
The Ups and Downs of Sensitivity
Like any personality trait, being highly sensitive comes with its set of pros and cons. Let’s dive in.
The Good Stuff:
- Empathy Powerhouse: Your ability to deeply feel for others makes you a great friend, partner, and confidant.
- Attention to Detail: You notice things others don’t, whether it’s the perfect word to lift someone’s spirits or spotting a potential problem before it snowballs.
- Creative Genius: Many HSPs excel in creative fields like art, music, and writing because of their rich emotional and sensory experiences.
- Deep Connections: When you connect with someone, it’s not surface-level—it’s meaningful and genuine.
The Challenges:
- Overwhelm: Crowded spaces or too much noise can leave you feeling drained and irritable.
- Overthinking Everything: That awkward text you sent three days ago? You’re probably still replaying it.
- Criticism Stings: Even constructive feedback might feel like a personal attack.
- Burnout Magnet: Overcommitting emotionally and physically can lead to exhaustion.
Why Am I Like This? The Science Behind Sensitivity
Sensitivity isn’t something you develop overnight; it’s deeply rooted in biology. Studies show that HSPs have a more responsive nervous system. Your brain is essentially wired to process information and emotions more thoroughly. This heightened sensitivity likely evolved as an adaptive trait, allowing early humans to be more attuned to dangers and social dynamics.
Let’s get real for a second—being highly sensitive isn’t just about how your brain is wired; it’s also deeply influenced by your environment. Think about it: did you grow up in a household where emotions were embraced and validated, or were they brushed aside or dismissed? Were you encouraged to freely express yourself, or did you learn to keep your feelings bottled up? For some, difficult childhood experiences around emotions can lead to desensitization as a form of self-protection. But for others, it can have the opposite effect, making them more attuned to their emotions and eager to express them, almost as a way of reclaiming their voice and identity.
How Sensitivity Affects Everyday Life
Think about your daily routine. Does this sound familiar?
- You walk into a party and immediately notice who’s feeling awkward or tense.
- That fluorescent light in the office? It’s giving you a headache, while everyone else seems fine.
- You spend hours analyzing a brief conversation, wondering if you said the right thing & how they received it.
- Conflict at work or home leaves you feeling emotionally drained for days.
If any of these resonate, congratulations, you’re highly attuned to feeling something instead of pushing it under the rug. The issue now remains– How to handle all of these emotions that come up as a highly sensitive person?
Learning to Cope as a Sensitive Soul
So, how do you navigate a world that sometimes feels too much? Let’s look at some practical ways to balance your sensitivity.
1. Set Boundaries Like a Pro
Learning to say “no” is a superpower for HSPs. If you feel overwhelmed, give yourself permission to step away. Whether it’s declining an invitation or leaving a noisy event early, protecting your peace is non-negotiable.
2. Embrace Your Alone Time
You’re not being antisocial; you’re recharging, focusing on you and your needs. Use this time to engage in activities that soothe you—reading, meditating, or simply sitting in silence.
3. Practice Mindfulness
Mindfulness techniques like deep breathing or grounding exercises can help you stay present and manage overwhelming emotions.
4. Harness Your Strengths
Lean into your creativity and empathy. Channeling your sensitivity into art, volunteering, or problem-solving can make you feel fulfilled and purposeful.
5. Build a Support System
Surround yourself with people who understand and respect your sensitivity. It’s essential to have friends and family who appreciate your depth rather than dismiss it.
6. Learn to Let Go
Easier said than done, right? But try reminding yourself that not everything needs to be dissected. Ask yourself: “Will this matter a year from now?” If the answer is no, try and let it go.
7. Therapy Is Your Friend
A therapist can help you explore your sensitivity, offering tools and perspectives to navigate challenges effectively. Counselling can help you understand your state of being and how to use it to the best of your advantage. You might just learn how to befriend & balance your emotions and not get overwhelmed by them.
In the long run, counselling/ therapy can help you to view your sensitivity as a strength & not a weakness.
Lastly, instead of viewing your sensitivity as a burden, what if you saw it as your edge? In a world that sometimes feels cold and detached, being deeply connected and empathetic is a rare gift.
Sensitivity is not something you need to fix. It’s something you get to work with, understand, and even celebrate. After all, the world could use a few more people who care as deeply as you do.
Mental health matters, and help is always available. If you’re looking for counselling or psychotherapy, please book a session online using our calendar.
