Are YOU a Highly Sensitive Person? (HSP Traits & How to Thrive)

Understanding High Sensitivity: A Guide for Highly Sensitive People (HSPs)

This article explores the traits of highly sensitive people (HSPs) and provides guidance on how to navigate the world while embracing their sensitivity. It addresses common misconceptions about HSPs and offers practical strategies for managing external stimuli and leveraging the strengths associated with high sensitivity.

Are You a Highly Sensitive Person?

Take this short test to see if you might be a highly sensitive person:

1. Are you easily affected by other people's moods? For example, do you feel impacted if a colleague is curt or a text message lacks emojis?
2. Do you tend to overthink things, even after the situation has passed for others? For instance, if someone gives you feedback, do you spend the night analyzing it?
3. Are you particularly sensitive to light, smells, or sounds? Do you have difficulty using devices in dim lighting or find certain odors overwhelming?

If you answered "yes" to even one of these questions, you may be a highly sensitive person. While longer questionnaires exist, self-awareness is key. Even if a test doesn't label you as "highly sensitive," your personal experience is the most important indicator. If you consistently feel more intensely than others, you likely are an HSP.

Misconceptions About High Sensitivity

Sensitivity is Involuntary

The biggest misunderstanding about high sensitivity is the belief that it's a choice. People might say, "You're too sensitive!" However, high sensitivity is rooted in our biology.

Scientific studies comparing the brains of HSPs and non-HSPs reveal that HSPs have more active mirror neurons. These neurons are crucial for empathy, allowing HSPs to deeply understand and share the feelings of others. Moreover, brain regions responsible for sensory integration, such as the anterior cingulate cortex and prefrontal cortex, are more active in HSPs. This heightened activity amplifies sensory input like light, sound, and smell. The same motorcycle noise might be significantly more overwhelming for an HSP.

Sensitivity is Not a Choice

This amplified sensory experience extends beyond physical sensations. For example, having 30 minutes to get to work may create high anxiety.

You Can't Simply "Practice" to Be Less Sensitive

Another misconception is that sensitivity can be overcome through practice. However, HSPs don't simply get used to overwhelming stimuli; they learn to tolerate it. A person with visual sensitivity might still be negatively affected sleeping in a room without blackout curtains, even if they manage to fall asleep.

Sensitivity is Not Just a Female Trait

The stereotype that sensitivity is primarily a female trait is also incorrect. While societal expectations may lead men to suppress their sensitivity, research shows that approximately 15-20% of the population are HSPs, with a roughly equal gender distribution.

Cultural pressures often discourage men from expressing sensitivity, leading them to hide their feelings. A young male student who is bothered by violent content might feel pressured to watch it with his peers, fearing ridicule or bullying if he expresses discomfort. This suppression can lead to self-doubt and anxiety, making them question if they are normal.

Navigating the World as a Highly Sensitive Person

Without understanding and acceptance from the broader community, HSPs may face emotional wounds. One such wound comes from external stimulus. Because their senses are heightened, the amount of input they can process is lower.

Others struggle to understand why an HSP may decline to attend gatherings. Their energy stores have run out. This leads to the mistaken assumption that they are difficult.

Practical Strategies for HSPs

Here are some practical strategies for HSPs to leverage their sensitivity and manage external stimuli:

Amplifying the Good, Reducing the Bad

HSPs experience both positive and negative stimuli more intensely. Therefore, the goal is to maximize positive experiences and minimize negative ones.

• Smell: Create a comfortable home environment with good air circulation and, if possible, an air purifier. Use scents that evoke positive emotions, such as lavender for relaxation. Choose natural, additive-free products to avoid irritation. If you need an energy boost, use scents that provide stimulation.

• Sound: Use noise-canceling headphones or a white noise machine to block out distractions. Find music to reflect and change your mood.

Enjoying Creative Works

HSPs often find great joy in movies and TV because of their complex layers. While others must make an effort to connect, HSPs connect easily to visual and auditory inputs.

• Sight: Plan trips to locations with views you want to see. The experience will give you joy for a long time.

Emotions

HSPs can learn to communicate more effectively with their partners to navigate relationships. Schedule time to discuss emotions so that you feel heard, understood, and do not feel you are constantly in a state of heightened emotionality.

Proactive Planning

Having time constraints can result in feeling overwhelmed for HSPs. Wake up earlier to give yourself enough time to perform your morning routine.

Accepting Your Sensitivity

It is very important to accept you sensitivity.

Embracing Your Unique Strengths

Society often favors competitive, assertive personalities, which may conflict with the HSP's need for limited stimulation. However, HSPs have valuable strengths.

Instead of forcing yourself to fit into a mold that doesn't suit you, embrace your unique qualities. For example:

• Creativity: Harness your heightened senses to excel in creative fields like writing, music, or filmmaking.

• Empathy: Use your ability to deeply understand others to become an effective communicator and mediator.

Defining Success on Your Own Terms

Success doesn't have to mean climbing the corporate ladder or accumulating wealth. Instead, focus on finding a path that aligns with your strengths and values, even if it differs from conventional norms.

Final Thoughts

While HSPs are often highly empathetic, there can be very rude HSPs. All types of people can be warm and giving. Regardless of your innate abilities, what kind of person you become is always a choice.