Living As A Highly Sensitive Person: Why Being “Too Sensitive” Is a Strength

High Sensitivity, formally known as Sensory Processing Sensitivity (SPS), affects approximately 15-20% of the population. First identified and researched by psychologist Dr. Elaine Aron in the 1990s, this innate trait involves deeper processing of sensory information and heightened emotional responsiveness to environmental stimuli.

Core Characteristics of HSPs

Highly sensitive people exhibit four key traits, often remembered by the acronym DOES: 

Depth of Processing: HSPs think deeply about information before acting. They notice subtle details others might miss and often need more time to make decisions because they're considering multiple angles and potential outcomes. 

Overstimulation: Due to their heightened sensitivity, HSPs can become easily overwhelmed in busy, noisy, or chaotic environments. A crowded shopping mall, loud restaurant, or busy office can feel overwhelming rather than energizing. 

Emotional Responsiveness and Empathy: HSPs feel emotions more intensely, both their own and others'. They're often deeply moved by art, music, or stories, and can pick up on the emotional states of people around them. 

Sensitivity to Subtle Stimuli: HSPs notice things others don't like the slight change in someone's tone of voice, the texture of fabric, flickering lights, or background sounds that others tune out. 

What HSP Looks Like in Daily Life

At Work:
An HSP might excel in roles requiring attention to detail, creativity, or understanding others' needs. However, they may struggle with:

            •           Open office environments with constant noise and interruptions

            •           High-pressure deadlines without adequate processing time

            •           Harsh feedback or criticism, which they may take more personally

            •           Multitasking in chaotic environments

In Relationships:
HSPs often make caring, intuitive partners and friends, but may experience:

            •           Feeling overwhelmed by their partner's strong emotions

            •           Needing more alone time to recharge after social interactions

            •           Being deeply affected by relationship conflicts

            •           Picking up on tension or mood changes that others might miss

 In Social Situations:

            •           Feeling drained after large gatherings, even enjoyable ones

            •           Preferring smaller, intimate gatherings over big parties

            •           Being the person others come to for advice or emotional support

            •           Feeling uncomfortable with violent or intense movies, preferring gentler entertainment

 Physical Sensitivity:

            •           Being bothered by scratchy clothing tags, bright lights, or strong smells

            •           Having strong reactions to caffeine or medications

            •           Needing more sleep than average to function well

            •           Being sensitive to hunger, becoming irritable or unfocused when meals are delayed

Common Misconceptions

Myth: HSPs are just introverted or shy. Reality: While many HSPs are introverted, about 30% are actually extraverted. Sensitivity is about processing depth, not social preference. 

Myth: Being highly sensitive is a weakness or disorder. Reality: High sensitivity is a normal personality trait found across many species. It can be a significant strength, contributing to creativity, empathy, and careful decision-making.

Myth: HSPs are "too sensitive" and need to "toughen up." Reality: This trait is innate and neurologically based. HSPs can learn coping strategies, but the fundamental sensitivity cannot and should not be changed. 

The Science Behind High Sensitivity 

Research using brain imaging has shown that HSPs have increased activity in areas associated with deeper processing, empathy, and sensory integration. Dr. Aron's research, along with studies by other researchers like Dr. Bianca Acevedo, has identified specific neural differences that support the existence of SPS as a distinct trait. 

Studies have found that HSPs show:

            •           Greater activation in brain regions involved in empathy and emotional processing

            •           Increased response to both positive and negative stimuli

            •           Enhanced ability to notice environmental details

            •           Different patterns of neural connectivity compared to non-HSPs

Thriving as an HSP 

Understanding and accepting high sensitivity can be transformative. Strategies that help HSPs thrive include:

            •           Creating supportive environments: Designing living and working spaces that minimize overwhelming stimuli

            •           Managing stimulation levels: Learning to recognize early signs of overstimulation and taking breaks before becoming overwhelmed

            •           Honoring processing needs: Allowing extra time for decision-making and reflection

            •           Building in recovery time: Scheduling downtime after stimulating activities

            •           Finding compatible careers: Choosing work environments and roles that match their sensitivity rather than fighting against it 

High sensitivity is not a flaw to be fixed but a trait to be understood and honored. With greater awareness and appropriate support, HSPs can leverage their deep processing, empathy, and attention to detail as significant strengths while managing the challenges that come with increased sensitivity to their environment.