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Understanding Highly Sensitive People (HSPs): their gifts, pitfalls and defining traits

Writer's picture: Anita JadeAnita Jade

Updated: Nov 13, 2023


Highly Sensitive People (HSPs) are a unique segment of the population that make up about 20 percent of people. The term was coined by psychologist Dr. Elaine Aron in the 1990s, and ever since it has gained popularity and understanding over the years even in the mainstream. As the name suggests, HSPs have heightened sensitivity to stimuli in the forms of the five physical senses as well as emotional sensitivity. HSPs possess a nervous system that makes them more responsive to external stimuli.


Common characteristics of HSPs:

  1. Overstimulation: HSPs are more susceptible to sensory overload. Loud noises, bright lights, and busy environments can quickly overwhelm them, leading to stress and exhaustion.

  2. Empathy: Many HSPs possess a high degree of empathy. They can easily pick up on the emotions of others and may be profoundly affected by the moods and energies in their surroundings.

  3. Deep Processing: HSPs tend to process information more deeply than others. They reflect on their experiences and thoughts, often seeking meaning and connections in various aspects of life.

  4. Intense Emotional Responses: Highly sensitive individuals may experience emotions more intensely than the average person. They may be deeply moved by art, music, or even everyday events. They can also be more affected by violence, such as watching a scary movie or reading negative news. They may feel extremely affected for longer periods of time and even ruminate on what they saw or read.

  5. Need for downtime: HSPs feel a need to have time for themselves and recharge (need, not just a preference), especially after very busy days.


Gifts of HSPs:

While some may consider being 'too sensitive' as a weakness, mastering sensitivity comes with gifts:

  1. Deep Understanding of Others + Strong Emotional Intelligence: HSPs' ability to pick up on nuances in social situations enables them to have a profound understanding of others' emotions and perspectives. This can lead to more meaningful connections and relationships. They can navigate complex emotional landscapes and understand their own feelings as well as those of others. By recognising patterns in people's behaviour and emotions, HSPs can gain insights into the dynamics of relationships and social situations.

  2. Intuitive Abilities: Highly sensitive individuals often have strong intuition. They may be able to sense when something is amiss or make decisions based on a deep understanding of a situation, even if they can't explain it logically.

  3. Empathy: HSPs are often highly empathetic, able to understand and share the feelings of others on a deep level. This makes them excellent listeners and supportive friends or partners.

  4. Attention to Detail: Highly sensitive individuals tend to notice subtleties and details that others may overlook. This attention to detail can be beneficial in any occupation or situation that requires precision.

  5. Seeing the wider picture: Highly sensitive individuals are inclined toward holistic thinking. Rather than focusing solely on individual components, they naturally integrate information to form a broader, interconnected understanding. This means HSPs often excel at recognising patterns in various contexts when others don't, whether its social dynamics, work processes, or something minor like picking the shortest queue. This ability aids them in predicting outcomes and understanding the underlying structure of situations.

  6. Creativity: Many highly sensitive people have a rich inner world and a vivid imagination. This creativity can manifest in artistic pursuits, problem-solving, or innovative thinking.

  7. Conscientiousness: HSPs tend to be detail-oriented and conscientious. They take their responsibilities seriously and are often dedicated to high-quality work and ethical practices.

  8. Appreciation for Beauty: Highly sensitive individuals often have a heightened appreciation for beauty in various forms, including nature, art, and music. This can lead to a more profound experience of life's aesthetic aspects.

  9. Reflective and Thoughtful: HSPs are often thoughtful and reflective individuals. They may spend time contemplating their experiences, which can lead to personal growth, self-awareness, and a deeper understanding of life.

  10. Compassion and Altruism: Due to their empathetic nature, many highly sensitive people are compassionate and caring. They may be drawn to helping professions or engage in altruistic activities to make a positive impact on the lives of others.

  11. Noticing subtle cues and changes: HSPs are often more attuned to subtle changes in their environment. This sensitivity helps them detect shifts in patterns, whether it be in relationships, work dynamics, or larger societal trends.


Challenges Faced by Highly Sensitive People

While being a highly sensitive person comes with its strengths, it also presents challenges such as:

  1. Overwhelm and Stress: HSPs can easily become overwhelmed by the demands of their environment. Excessive stimuli can lead to stress, anxiety, and a feeling of being emotionally drained.

  2. Social Challenges: Highly sensitive people may struggle in social situations, particularly in large groups or unfamiliar settings. They may need more time to adapt and may be more sensitive to social cues. They may also feel more drained or negative after spending time with certain people, groups or environments.

  3. Self-Criticism: The deep processing characteristic can lead to overthinking and self-criticism which is important to keep in check. HSPs may be prone to perfectionism and may struggle with accepting imperfections in themselves and others.


Supporting and Nurturing Highly Sensitive People

Creating a supportive environment for highly sensitive individuals involves understanding and accommodating their unique needs. These are some suggested strategies:

  1. Acknowledge and Validate: Recognise and validate the experiences of HSPs. Understanding that their heightened sensitivity is a natural part of their personality can help foster acceptance.

  2. Provide Time and Space: Highly sensitive people often need time to process information and decompress. Providing them with the space and time they require can help prevent overwhelm.

  3. Create a Calm Environment: Whenever possible, create calm and quiet spaces. Reduce unnecessary stimuli, such as loud noises or harsh lighting, to help prevent sensory overload.

  4. Encourage Self-Care: HSPs benefit from regular self-care practices. Encourage activities that promote relaxation and emotional well-being, such as meditation, nature walks, or creative pursuits.

  5. Effective Communication: Foster open and honest communication. HSPs may be more attuned to non-verbal cues, so being mindful of body language and tone is essential in maintaining positive interactions.

Embracing and understanding the traits of highly sensitive people is crucial for promoting their well-being and allowing them to thrive. By creating environments that acknowledge their unique characteristics and providing support tailored to their needs, we can build a more inclusive and compassionate society that values the diverse range of personalities within it. Highly sensitive people, with their depth of perception and empathy, have much to offer, and nurturing their strengths can lead to richer, more fulfilling lives for both individuals and those around them.


I believe deep down everyone is sensitive, some more so than others, but some of us learned that sensitivity meant fragility and weakness. My hope is that people can accept and hone their sensitivity, as well for society to change its narrative on sensitivity, because it is beautiful and it makes us very human.

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Certified counsellor in Australia

anitajade88@gmail.com

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