Do you often feel overwhelmed by the world around you? Are you deeply moved by art or music? Do you need time alone to recharge after busy social situations? If so, you may be what psychologists call a Highly Sensitive Person (HSP).
Sensory Processing Sensitivity (SPS) is a personality trait affecting approximately 15-20% of the population. First identified by psychologist Elaine Aron in the 1990s, high sensitivity is characterized by a heightened awareness of subtleties in one’s environment and a tendency to become easily overwhelmed by sensory input.
Key Traits of Highly Sensitive People:
- Deep processing of information and experiences
- Easily overstimulated by intense sensory input (e.g. loud noises, bright lights)
- Strong emotional reactions
- Heightened empathy and awareness of others’ moods
- Need for downtime to recharge after stimulating situations
- Rich inner life and vivid dreams
It’s important to note that high sensitivity is not a disorder, but rather a normal variation in personality. HSPs often have many positive traits, including creativity, conscientiousness, and strong intuition. However, they may also be more prone to stress, anxiety, and overwhelm in our fast-paced modern world.
Recent research has shed more light on the underlying structure of sensory processing sensitivity. While initially conceptualized as a unidimensional trait, studies now suggest it likely consists of at least two key components:
- Ease of Excitation: The tendency to become mentally overwhelmed by both internal and external demands
- Low Sensory Threshold: Unpleasant arousal in response to external sensory input like loud noises or bright lights
Some researchers have also identified a third factor called Aesthetic Sensitivity, relating to awareness of beauty and subtle details. However, there is still debate about whether this is a core aspect of the HSP trait.
If you identify as highly sensitive, here are some tips for thriving:
- Honor your need for downtime and create a calm, soothing environment at home
- Practice good self-care through proper sleep, nutrition, and stress management
- Set boundaries to avoid overcommitting yourself
- Seek out gentle forms of exercise like yoga or walking in nature
- Connect with other HSPs who understand your experiences
- Consider working with a therapist familiar with high sensitivity to develop personalized coping strategies
Remember, being highly sensitive comes with both gifts and challenges. By understanding and embracing your sensitivity, you can learn to harness its strengths while managing potential difficulties. If you’d like to explore whether you may be highly sensitive, consider taking the Highly Sensitive Person Scale or discussing your experiences with a mental health professional.
Embracing your sensitivity can lead to a richer, more fulfilling life. You’re not overly sensitive – you’re beautifully aware of the depth and complexity of the world around you.
About the writer:
Grace Higa LCSW is a psychotherapist and private practice owner of Balanced Mind. She specializes in Schema Therapy and Eye Movement Desensitization and Reprocessing (EMDR) Therapy that clinically treat distress from high sensory processing. Schedule an appointment with her here.
Discover Your Sensitivity: Therapy for Highly Sensitive People (HSPs) at Balanced Mind of New York
Are you easily overwhelmed by stimuli? Do you process experiences deeply? You might be a Highly Sensitive Person (HSP). At Balanced Mind of New York, our specialized therapy helps HSPs thrive in an overstimulating world. Learn to manage sensory overload, reduce anxiety, and embrace your unique traits. Explore evidence-based strategies for HSPs, including mindfulness techniques and cognitive behavioral therapy. Balanced Mind’s experienced therapists understand the challenges of high sensitivity and provide personalized support. Take our online HSP assessment and book a consultation with Balanced Mind today. Transform your sensitivity from a struggle to a strength with expert HSP therapy at Balanced Mind.
References:
Aron, E. N. (2013). The highly sensitive person: How to thrive when the world overwhelms you. Kensington Publishing Corp.
Smith, H. L., Sriken, J., & Erford, B. T. (2019). Clinical and research utility of the highly sensitive person scale. Journal of Mental Health Counseling, 41(3), 221-241.
Smolewska, K. A., McCabe, S. B., & Woody, E. Z. (2006). A psychometric evaluation of the Highly Sensitive Person Scale: The components of sensory-processing sensitivity and their relation to the BIS/BAS and “Big Five”. Personality and individual differences, 40(6), 1269-1279.