Understanding the Traits of Highly Sensitive People
- drschuppe
- Aug 23
- 7 min read
Have you ever felt overwhelmed by loud noises, bright lights, or even the emotions of others? If so, you might be tapping into what it means to be highly sensitive. As an HSP myself, I’ve spent a lot of time learning about this unique way of experiencing the world, and I want to share a little of what I’ve discovered with you. Understanding these traits can be a game-changer for how you navigate the world and relate to yourself and others.
Highly sensitive people (HSPs) have nervous systems that tend to process sensory information more deeply. This means they often notice subtleties others might miss or not pay attention to at all. This can translate into a superpower in contexts where subtleties are important. But in other contexts, it can mean that they can become overwhelmed when over their limit with stimulation since biologically the brains of HSPs are processing more stimuli.
Let’s dive into the traits of highly sensitive people, how sensitivity impacts health, and what you can do if you identify with these traits or think you fall on the High Sensitivity Spectrum.
Highly Sensitive Traits Explained: What Does It Mean to Be Highly Sensitive?
Years ago, when I first learned about the trait of high sensitivity in people, it was as though a light bulb clicked on in my brain. Suddenly, many of my difficulties throughout my life, especially in new or novel situations, began to make sense. To sum things up briefly, here are some key characteristics:
Deep Processing: HSPs think through things on levels others without the trait can't or don't. As in, quite carefully. They often reflect on experiences and emotions more intensely, often to the point of over-analysis--where they might mull over the same conversation in their thoughts for hours or even days from many perspectives and angles such as from the different people in the conversation.
Overstimulation: Crowded places, loud sounds, flashing lights, time pressures, or chaotic environments can drain an HSP's battery bank faster than a non HSP's battery. This can lead to a shut-down response as coping mechanism.
Emotional Reactivity: They often feel emotions more deeply, both their own and others’. This can also intensify overstimulation, further contributing to a snowball-like effect and lead to increased irritability and possibly shut-down.
Sensitivity to Subtle Stimuli: Small nuances in the environment, like a faint smell, slight change in lighting, or shift in a person's body-language or mannerisms, can be very noticeable to HSPs. Because they pay close attention to detail, it is as though the volume of the conversation is turned up, sometimes to such extent that they might misinterpret the meaning of a less sensitive person's random comment.
Empathy and Intuition: Many HSPs have a strong ability to sense what others are feeling. This can be a gift in certain kinds of work--therapy, healthcare, social work, and pastoral care but is less advantageous in fields where rapid decision making and feeling what others are feeling might lead to shutdown, such as many jobs in the military.
I recall attending a busy medical conference and feeling completely drained by midday. The noise, the bright lights, the pressure to perform and be "on my game" in the constant social interaction were just too much for my sensitive nervous system. Over the years, one of the ways I have learned to cope is to step outside the overstimulating bubble and spend time in a quiet space, such as a park or garden courtyard where I will begin to feel recharged. If no such courtyard exists, I will sometimes just close my eyes or excuse myself to the bathroom or an empty hallway. This is a classic experience for many highly sensitive people.
Understanding how this multi-faceted trait affects us can help us create environments that support our well-being instead of wearing us down.
How to Recognize Highly Sensitive Traits in Yourself and Others
You might wonder, “Am I highly sensitive?” or “How can I tell if someone I care about is?” First of all, there are numerous online questionnaires to help you assess your level of sensitivity. Click here for one of my favorite assessment tools by Elaine Aron. Additionally, here are some practical ways to recognize these traits in yourself or others:
Notice Your Reactions to Stimuli
Do you find yourself overwhelmed by loud noises, strong smells, or bright lights? Do you need quiet time after social events? Do you find that you perform best in situations where you are more comfortable and used to or more adapted to the environment?
Reflect on Emotional Responses
Are you deeply affected by movies, music, beauty, or the moods of people around you? Do you often feel empathy intensely? Do you find it difficult to shut down other people's emotions?
Observe Your Thought Patterns
Do you tend to think things through carefully, sometimes overanalyzing situations? Do you sometimes dwell on past events? Are you easily startled or sensitive to pain?
Check Your Social Preferences
Do you prefer small groups or one-on-one interactions over large crowds? Do you need alone time to recharge?
If you answered yes to many of these, you might be highly sensitive. This awareness is the first step toward embracing your nature and finding strategies to thrive.
What Are the Health Issues Associated with Being Highly Sensitive?
So being highly sensitive isn’t just about personality - it can affect your health too. And while being highly sensitive is not itself pathology, I have noticed that when I ignore my sensitivity, it can lead to more stress-related problems. Here are some common health concerns linked to high sensitivity:
Chronic Stress and Anxiety
Because HSPs process stimuli deeply and often "underperform" in novel situations or where they are uncomfortable, they can become easily overwhelmed, contributing to more performance anxiety and chronic stress.
Sleep Difficulties
Overstimulation during the day can make it harder to fall asleep or stay asleep in the evening. In addition, depth of processing can mean that HSPs are still mentally mulling over the nuances of social situations many hours later at bedtime.
Digestive Issues
When our nervous systems shift (involuntarily) between parasympathetic control and sympathetic control (fight or flight) due to stress, the GI tract is affected. This can mean that an HSP experiences GI symptoms like irritable bowel syndrome (IBS) or constipation.
Fatigue
Constantly managing high levels of sensory input can be exhausting, leading to low energy levels.
Heightened Pain Sensitivity
Some HSPs report experiencing pain more intensely.
Understanding these health issues is crucial. Ultimately, it means we need to take extra care of our mental and physical well-being. I’ve found that practicing mindfulness and setting boundaries around my environment helps reduce stress. Also, regular gentle exercise and a balanced diet support my overall health.
If you recognize these challenges in yourself, consider finding a holistic health practitioner who understands the unique needs of highly sensitive individuals.
Practical Tips for Thriving as a Highly Sensitive Person
Living as a highly sensitive person can be a gift when you learn how to manage your environment and emotions. Managing one's sensitivity is a skill that needs to be practiced. Here are some strategies that have helped me and many others:
Learn to Create a Calm Environment Around You
Begin to recognize what feels soothing and calming to your particular nervous system. Design your living and workspaces with this recognition in mind. If helpful, minimize noise and bright lights. Use soft colors and natural elements. When you are away from your calm, home environment remember that something as simple as closing your eyes can eliminate all the visual stimulation flooding the brain.
Set Boundaries
Learn to say no to social events or situations that feel overwhelming. When heading out communicate an escape plan time-frame in advance, to your partner or friend, such as when I signal or say the word "goo," I'm at my sensitivity threshold and ready to leave. It’s okay to prioritize your well-being.
Practice Mindfulness and Relaxation
Techniques like meditation, deep breathing, or yoga can help train your nervous system to calm on cue and develop resilience.
Schedule Downtime/Master the Art of Taking Mini Breaks
Make sure to include quiet time in your daily routine to recharge. But also remember, even at a busy conference, a mini-break is just a doorway or courtyard away. Even 5 mins of fresh air and breathwork can do the job.
Connect with Like-Minded People
Finding others who understand your sensitivity and can help provide support. Be kind in your own mind with yourself about your sensitivity. Remember that it is just a trait like any other and that 20% of the population has this trait. Begin noticing the trait in others and if you feel comfortable, point out how beautiful or striking or helpful it is in certain contexts. Begin transforming the dialogue about this trait in culture.
Embracing Your Sensitivity as a Strength
It’s easy to see sensitivity as a weakness, especially in a fast-paced world that values toughness and speed. But I’ve come to realize that being highly sensitive is a profound strength. It allows us to connect deeply with others, appreciate beauty, and approach life with empathy and care.
If you’re highly sensitive, remember this: your sensitivity is part of what makes you unique. It’s a gift that, when nurtured, can lead to a rich and meaningful life.
So, what will you do today to honor your sensitivity? Maybe it’s taking a quiet walk, journaling your thoughts, or simply giving yourself permission to rest. Whatever it is, know that you’re not alone, and your sensitivity is something to celebrate.
By understanding and embracing the traits of highly sensitive people, you can create a life that feels balanced and fulfilling. It’s about tuning into your own needs and honoring your unique way of experiencing the world. Just like anybody else, you deserve that kind of care.
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