You Identify as a Highly Sensitive Person (HSP), Now What?
Welcome fellow highly-sensitive person!
Maybe you just received the results from the highly-sensitive person (HSP) quiz on Dr. Aron’s website. Perhaps you recently finished reading one of Dr. Aron’s books on HSPs. Or you heard the term used on a blog or podcast and are following your curiosity. Maybe you had a friend or loved one introduce the concept of HSPs to you.
Regardless of how you are arriving…let me welcome you again! At the risk of being repetitive, let’s cover the basics and definition of being a highly sensitive person. Highly Sensitive Persons (HSPs) represent a unique segment of the population whose heightened sensitivity to stimuli sets them apart in various aspects of life.
Defining Highly Sensitive People (HSPs):
Highly Sensitive People are individuals who have a more pronounced and sensitive nervous system, making them more attuned to stimuli in their environment. Dr. Elaine Aron, a psychologist, introduced the concept of High Sensitivity and developed the Highly Sensitive Person Scale to identify individuals with this trait. According to her research, approximately 15-20% of the population can be classified as highly sensitive.
Characteristics of HSPs:
Heightened Sensory Processing: HSPs often process sensory information more deeply than others, being more attuned to subtle details in their surroundings.
Emotional Sensitivity: They tend to be more emotionally responsive and may feel emotions more intensely than non-HSPs.
Overwhelm and Stress: Due to their heightened sensitivity, HSPs may be more prone to feelings of overwhelm and stress in environments with excessive stimuli.
Empathy and Compassion: HSPs typically exhibit a high degree of empathy and compassion, making them attuned to the emotions of those around them.
Creativity and Depth of Processing: Many HSPs display enhanced creativity and depth of processing information, contributing positively to various fields such as the arts, sciences, and academia.
Challenges Faced by HSPs:
Overstimulation: High sensitivity can lead to overstimulation in environments with loud noises, bright lights, or crowded spaces.
Misunderstanding: HSPs may be misunderstood by others who do not share the same level of sensitivity, leading to feelings of isolation.
Self-Care Struggles: Balancing the need for solitude and self-care can be challenging for HSPs, as they require time to recharge after intense stimuli.
Importance of Recognizing and Supporting HSPs:
Promoting Inclusivity: Acknowledging and understanding high sensitivity fosters inclusivity and promotes a more compassionate and supportive society.
Workplace Dynamics: Recognizing HSPs in the workplace allows for tailored accommodations, ultimately enhancing productivity and well-being.
Relationships: Understanding high sensitivity is crucial in relationships, as it facilitates better communication and empathy between partners, friends, and family members.
Next Steps After Identifying as an HSP:
Self-Compassion: Please try to see yourself not as “worse”, “slower”, “higher maintenance”, “weaker,” or any negative comparisons to others (especially non-HSPs) or the unrealistic expectations of the status quo in society.
Notice that societal expectations might not fit your capacity/needs: What is considered “enough” time to do something, or an “appropriate amount” of solitude, or how much you “can/should” work or socialize will likely not fit your actual needs. Start to explore/create your own definitions of “enough” and “too much” and the “right amount” for YOU.
Increase awareness of your needs, non-judgmentally: Do you need a few hours to ease into the day for a non-rushed morning routine? Do you need a few days to recuperate after a vacation before returning to work? Do you want a day each week where you have no to-do list/scheduled errands at all? Do you need time between work and parenting in the evening to decompress in solitude? Honor what you want/need without judgement even if you aren’t sure how making it happen could be possible (yet)!
Connect with other HSPs for support: Validation and normalization that others experience similar struggles and joys as you can feel so comforting. You are not alone! So much of being an HSP involves misunderstanding and judgement from others who don’t get it, so spend more time with folks who do!
Communicate with your loved ones: For folks in your life that care about you, see if you can share more about your HSP identity and traits so they can better understand your needs. Sometimes the understanding of HSP needs as a neurodiversity or way the brain is wired, can help loved ones see that your requests, struggles, needs, and preferences are valid. You don’t need to just “toughen up” or “get over it.”
Explore other resources: There are many podcasts, blog posts, and books available now that can support your search for further information on being an HSP.
Begin shaping your lifestyle to fit your unique needs/values/goals: Self-awareness, self-acceptance, and social support can create a lovely foundation for building a life you love that works for you. Keep experimenting with what works and what doesn’t for you in this season of your life. Remain curious and flexible as you gather data on your definitions of “enough,” “success,” “joy”, “peace,” and “fulfillment.” Through boundaries, internal healing, external support, and other habit changes, you can create your ideal lifestyle as an HSP.
with acceptance and care,
~Desiree
About the author
Dr. Desiree Howell is a licensed psychologist providing online therapy services to adults in New York, Iowa, and all PsyPact states. She is trained in a variety of trauma-focused healing modalities to best support clients who are ready to feel better.
