Understanding the Highly Sensitive Person: A Guide for Assessment and Self-Care
The term "Highly Sensitive Person" (HSP) was coined in the 1990s by psychologist Dr. Elaine Aron, marking the formal recognition of a trait that affects millions of people worldwide. While several popular psychology books have explored this topic over the years, many people remain unaware that high sensitivity, officially known as sensory processing sensitivity, is not just a self-help concept but an extensively studied trait with substantial research evidence backing it.
Recent years have witnessed growing interest in temperamental sensitivity, largely fueled by increased awareness around various forms of neurodivergence, including autism spectrum disorder (ASD) and attention-deficit/hyperactivity disorder (ADHD). Although sensory processing sensitivity shares some overlapping traits with autism and may have a shared biological basis, it's important to understand that it is distinct from ASD. It's also considerably more common, affecting approximately 15-20% of the population, with equal distribution among men and women.
People with sensory processing sensitivity are sometimes described as having "vantage sensitivity"—they experience both the negative and positive aspects of their environment more intensely than others. This dual nature of sensitivity can be both a challenge and a gift, influencing how HSPs navigate their daily lives and relationships.
Common Traits of Highly Sensitive People
Highly Sensitive People typically exhibit several distinctive characteristics:
Deep processing of sensory information: HSPs tend to process information more thoroughly and deliberately than others, often reflecting deeply on experiences.
Emotional reactivity: Being "deeply feeling" is a hallmark trait, with HSPs experiencing emotions more intensely and for longer durations than their less sensitive counterparts.
Heightened empathy: HSPs often have an uncanny ability to sense others' emotions and needs, sometimes even before the person themselves is aware.
Strong aesthetic sensibilities: Many HSPs are easily moved by art, music, nature, and other forms of beauty, experiencing profound emotional responses to aesthetic experiences.
Strong sense of justice or spirituality: HSPs commonly feel deeply connected to causes greater than themselves, whether social justice issues or spiritual practices.
Sensory sensitivities: Bright lights, loud noises, strong smells, or scratchy fabrics can be overwhelming and distressing to HSPs.
Increased need for alone time: Due to their deep processing, HSPs require more downtime to recover from stimulation and process experiences.
Overwhelm in busy environments: Chaotic, noisy, or crowded settings can quickly lead to sensory overload for HSPs.
Environmental attunement: HSPs are highly aware of their surroundings and often notice subtle changes that others miss, frequently identifying what needs to be adjusted to make spaces more comfortable.
Discomfort with change: Many HSPs find transitions and changes particularly challenging, preferring routine and predictability.
The Highly Sensitive Person Scale
Because sensory processing sensitivity is a personality trait rather than a disorder, you cannot be "diagnosed" with it in a clinical sense. However, recognizing this trait in yourself can be immensely beneficial, helping you adapt your lifestyle and communicate your needs effectively to others.
The Highly Sensitive Person Scale, developed by Dr. Aron, is freely available and highlights traits common among those with sensory processing sensitivity. This self-assessment tool can provide valuable insights into whether you might be an HSP.
Helpful Strategies for HSPs
If you identify as a Highly Sensitive Person, several strategies can help you thrive:
Sensory Accommodations
Prepare in advance before entering busy or chaotic environments. During large gatherings like weddings or parties, identify quiet spaces where you can retreat briefly to decompress. At home and work, adjust lighting, temperature, and noise levels to suit your comfort. Consider your clothing choices carefully, opting for fabrics and fits that don't irritate your senses.
Regular Routines
HSPs are particularly affected by disruptions to their physical needs. Lack of sleep can be debilitating, and many HSPs are more susceptible to becoming "hangry" when meals are delayed. Establishing and maintaining consistent sleep and meal schedules can significantly improve your overall well-being.
Balance Activity and Rest
Perhaps one of the most crucial strategies for HSPs is ensuring adequate downtime. Unlike their less sensitive peers, HSPs require more recovery time after social interactions, work responsibilities, and other stimulating activities. Honor this need without guilt, recognizing it as an essential component of your self-care.
Connect with Art, Nature, and Emotional Expression
HSPs often benefit tremendously from creative outlets that allow them to process and express their rich emotional lives. Whether through creating art, enjoying music, spending time in nature, or journaling, finding ways to channel your sensitivity can transform it from a burden into a source of fulfillment.
Prepare for Change
Transitions of any kind—from daily commutes to major life events like moving, changing jobs, or starting a family—can be particularly challenging for HSPs. When facing change, take time to identify specific aspects that might be difficult. Don't hesitate to enlist the help of a therapist, friend, or other trusted person to develop coping strategies in advance.
Case Example: Sarah's Journey as an HSP
Sarah, a 34-year-old marketing professional, had always felt "different" from those around her. Throughout her life, she found herself easily overwhelmed in noisy offices, drained after social events that others seemed to enjoy effortlessly, and deeply moved by music and art in ways her friends didn't quite understand.
After discovering the concept of the Highly Sensitive Person and taking the assessment, Sarah finally had a framework for understanding her experiences. Rather than continuing to push herself to conform to environments and expectations that left her depleted, she began implementing strategic changes.
First, Sarah negotiated with her employer to work from home two days per week, which significantly reduced her exposure to the open office plan that had been causing her daily distress. For the days she did go into the office, she brought noise-canceling headphones and requested a desk in a quieter corner.
She also rethought her social calendar, becoming more selective about which invitations she accepted and building in recovery time after events. Rather than attending multiple gatherings in one weekend, she limited herself to one significant social activity, followed by quiet time to recharge.
Sarah established a consistent sleep routine, going to bed and waking up at the same time even on weekends. She also started meal prepping to ensure she ate regularly and healthfully, noticing that her mood stability improved dramatically as a result.
Perhaps most transformatively, Sarah reconnected with her love of painting—something she had abandoned years earlier when career pressures mounted. Setting aside Sunday afternoons for creative expression gave her not only joy but also a way to process her rich emotional experiences.
When faced with a potential job change that would advance her career but involve significant transition, Sarah worked with a therapist to identify specific concerns and develop coping strategies. Rather than declining the opportunity out of fear, she created a detailed plan for managing the change, including gradually visiting the new office location before her start date and establishing connections with a few future colleagues in advance.
Today, Sarah no longer sees her sensitivity as a weakness to overcome but as a valuable aspect of who she is. By understanding her needs and implementing appropriate strategies, she has transformed her relationship with her high sensitivity, allowing her to thrive both personally and professionally.
Final Thoughts
Being a Highly Sensitive Person is not a weakness—it is a unique and valuable trait that allows individuals to experience life deeply, connect profoundly with others, and appreciate beauty in ways that others may not.
By understanding their needs and implementing self-care strategies, HSPs can create an environment where they can thrive—one that nurtures their sensitivity rather than overwhelming it. At IMPACT we are here to help. Reach out to us if you want help with any of these strategies.
At IMPACT, we are committed to supporting your mental health and well-being. Our experienced team of professionals are here to help you navigate life's challenges and achieve your goals. If you found this blog helpful and are interested in learning more about how we can assist you on your journey, please don't hesitate to reach out. Take the first step towards a healthier, happier you. Contact us today to schedule a consultation.