what does it mean to be a highly sensitive Person?
It took me a while to understand what it meant to be a highly sensitive person (HSP). I thought it was someone who reacted strongly to situations and if I’m being truthful, I thought it was someone who over-reacted. Come to find out I am somewhat correct. As with most things, there is just more to it. Highly sensitive persons do feel emotions more intensely and react more strongly to stimuli such as pain, hunger, light, and noise. They are highly empathetic and become more upset than the average person by tension and feelings of being overwhelmed.
Just to be clear, it is not a mental health disorder but rather a personality trait that exists in a person to varying degrees. This personality trait is known as sensory-processing sensitivity (SPS). I’m actually relieved to know that there is a term for it. I always wondered why I am sensitive to noise and light. I am also highly sensitive to tragedy and tension which are part of being an SPS. I am not one of those people who slow down on the highway when they see an accident. I always turn the channel when the ads about cruelty to animals come on. I remove myself from conversations about tragedies.
You may think this is a form of sticking your head in the sand. Make no mistake, it is self-preservation for a highly sensitive person.
If you are wondering if you are an HSP, here are a few indicators:
You experience emotions more deeply than the average person. A sad movie or even a touching ad can trigger tears (ME!). You appreciate natural beauty on a profound level and you are deeply moved by art and music.
You feel physical sensations intensely. In other words, you are hyper-aware of physical sensations, such as being more aware of noise and light. Another personal example is that I feel an all-over body tingling when I almost hurt myself if I trip on a rug or miss a step.
You think deeply. You tend to take in more information than most people and you think about the details for longer. This can result in taking a longer amount of time to make decisions.
Your empathy mode is more finely tuned. You easily pick up on what others are feeling. You can “read the room” fairly accurately.
Slow and steady is your preferred pace. You pick up information and process it fully. You do not want to be rushed into doing something or making a decision.
You need downtime to recharge. You become tired more easily because you take in more information at any given time. You may need to spend time alone after a social event or spread out social events so you have downtime in between. Essentially you become overwhelmed or overstimulated and need to recover. I thought I needed a lot of downtime because I am an introvert. Apparently, you can be an introvert and an HSP. You can even be an extrovert and an HSP.
If you are wondering how you can take care of your HSP self, here are a few tips:
Make sure you give yourself enough “you” time (aka, downtime). Take breaks, have unstructured time, and be by yourself for as long as you need to be. I require a lot of alone time. I know this about myself and I honor it.
Consider your environment. It is not always easy to manage your environment especially if it is not yours. I declutter my workspace, dim the lights, and turn off the radio or TV when working. If you are in an office, adding a lamp with warm dim lighting to your desk can help even if there are overhead lights. Find a conference room to work in alone, close your office door to block out noise, and be sure to take breaks.
Practice deep or paced breathing. This is my go-to when I am stressed, overwhelmed, or overstimulated. One paced breathing method is to breathe in for five seconds, hold for two seconds, breathe out for eight seconds, and hold for two seconds. Repeat for two minutes or longer until you feel calm.
Manage your stress level. Regular exercise, going for walks in nature (in the woods or by the water), meditation, cutting back on sugar and processed foods, getting enough sleep, hanging out with a trusted friend, and journaling are all ways to help manage your stress.
Learn ways to regulate your emotions. This is not a judgment on being “emotional”, but rather a way to build awareness and find balance. Pay attention to what triggers you and how you react to internal and external stimuli. Once you become more aware, you can implement strategies to manage the feeling of being overwhelmed or being overstimulated. Practice mindfulness and self-compassion, consider the validity of your interpretations, find a balance between too much and not enough stimulation, set boundaries by graciously saying “no” (without guilt) to an invitation when you know you need downtime, and find ways to self soothe like taking a warm bath or wrapping yourself in a blanket.
Between 15 and 20% of the population are HSPs. Having this trait does not have to be a negative especially if you adopt ways to make it more manageable. And besides, HSPs are thought to have higher levels of creativity, deeper relationships, and a higher appreciation for beauty. That description works for me!