Highly Sensitive People (HSPs)
Do you find yourself…
Frequently overwhelmed by noises, crowds, or sensations (such as itchy fabrics, being too cold or too warm, bright lights, or strong smells)?
Easily frazzled by being rushed or having too much to do in a short amount of time?
Excessively bothered by stories or images of violence in the media or entertainment?
Highly attuned to small details around you that other people seem to miss, such as the way a space feels or what another person is experiencing?
Shutting down when you get overstimulated or needing to be alone in a quiet environment to soothe your mind?
You might be a Highly Sensitive Person (HSP)
First identified by Dr. Elaine Aron in 1991, about 1 in 5 people exhibit signs of this trait (otherwise known as Sensory Processing Sensitivity). Highly sensitive people are more aware of subtleties in their environment and more sensitive to stimuli of all kinds, so they tend to get overwhelmed more easily than the general population. The HSP brain is constantly observing, analyzing, interpreting, and processing nuances and details that go unnoticed by other people, so highly sensitive people get emotionally and mentally fatigued more quickly by busy environments or demanding situations.
How do I know if I’m a highly Sensitive Person?
There are several tests for HSPs, including the self-test “Are You Highly Sensitive?” by Dr. Aron and the Sensitivity Quiz by Dr. Julie Bjelland. Highly sensitive people also display the following characteristics, summarized by the DOES acronym:
Depth of processing: If you’re a highly sensitive person, you might find that it takes you longer to process a situation, because you’re considering every possible plan of action, every option, every factor, and the pros and cons of each of these. You’re likely very conscientious and deliberate about making decisions, because you’re aware of all the possible consequences. HSPs can often come up with creative, unusual solutions because they take the time to understand and process every level of a situation before coming to a conclusion or taking action.
Easily Overstimulated: Environments that don’t seem stressful to other people can easily overstimulate an HSP, especially if there are loud noises, a lot of activity or interaction, bright lights, strong smells, or novel experiences (think a busy restaurant or a large family gathering). Because the HSP brain is noticing and processing everything around it, it gets fatigued more quickly - your nervous system literally gets overloaded with stimulation and slams on the brakes. You might even experience symptoms of anxiety if you’re constantly overstimulated or hyperaroused and don’t have the chance to withdraw and rest.
Emotionally reactive: Highly sensitive people often respond more quickly and more strongly with both positive and negative emotions. You might notice that you get irritated or angry more easily than others, but you also experience great excitement and joy on a regular basis. You are likely very empathetic and in-tune to others’ emotions, and you are particularly sensitive to criticism, disappointment, and conflict.
Sensitive to subtle stimuli: Are you constantly saying, “What’s that smell?” that no one else notices, or you can’t wear half the shirts in your closet because they’re too itchy or constricting, or you walk in a room and immediately notice the picture that’s crooked and the person who is in a bad mood? As a highly sensitive person, you are wired to notice every little detail around you. This makes you excellent at picking up on body language and creating comfortable environments, but also leaves you vulnerable to mental and emotional overload.
How can therapy help a Highly Sensitive Person?
First, let me assure you that there’s nothing wrong with you. High sensitivity is not a disorder, and you aren’t doing anything to cause the difficulties that you may be experiencing - much of the world simply just isn’t designed for HSPs (especially in our culture).
As an HSP therapist, I have the utmost respect and consideration for high sensitivity. Picking up on subtle cues, experiencing a wide range of emotions, being able to consider and understand all the angles of an issue: these are wonderful traits to have.
In our work together, we will:
Enhance your understanding of the HSP trait and the challenges that you might face as a highly sensitive person in environments that are chaotic, stressful, and demanding
Identify your unique strengths and abilities so that you can learn how to work with your high sensitivity - with authenticity and joy - rather than fighting against it
Teach you to notice the warning signs of getting overwhelmed or emotionally flooded
Develop tools to soothe your nervous system, calm your mind, and find your emotional equilibrium
So many highly sensitive people worry that there’s something wrong with them - I would love to support you in discovering your incredible gifts and help you create the life that honors your sensitive nature.