It is said that 15-20% of all people are highly sensitive (HSP). In one way, high sensitivity is a kind of brilliance, but in another way it is also limiting. As an HSP, it is beneficial to understand the beauty of this gift as well as its limitations. Awareness is the first step on the way to a higher quality of life.
General Characteristics
Can you identify with some of these situations?
- Whenever you are sleeping away from home and a clock can be heard ticking, you have to get out of bed and stop the clock from ticking.
- Your eyes see more than others. Your peripheral attention reaches simultaneously from the far right to the far left. No mosquito escapes your scrutiny.
- Certain aromas put you in the mood; others drive you to distraction.
- Your skin does not tolerate every touch. Contact with certain materials and substances are impossible to bear.
- When you are hungry, you have to do something about it: either now, or immediately.
You’ve been there: Sometimes there are situations in life when you ask yourself: ‘Why am I the way I am?’ Those are important opportunities to get a little closer to the truth. In the case of HSPs, a large portion is due to heredity, but is also influenced by the way they were raised.
Definition
High Sensitivity (also oversensitivity) describes a psychological and neurophysiological phenomenon.
High sensitivity can be defined as acute physical, mental, and emotional responses to external (social, environmental) or internal (intra-personal) stimuli. A highly sensitive person may be an introvert, an extrovert, or somewhere in between.
According Dr. Elaine Aron, “the highly sensitive person (HSP) has a sensitive nervous system, is aware of subtleties in his/her surroundings, and is more easily overwhelmed when in a highly stimulating environment.” HSPs are more aware of details in their surroundings, process them more comprehensively and react correspondingly with more intensity than the average individual. Until now there is no clear-cut and generally accepted neuroscientific definition of the phenomenon of high sensitivity. Neuroscientists attribute this circumstance to the fact that research in the area of high sensitivity is still in the early stages of development.
Feelings and Experiences Go Deeper
In HSPs, practically every impression of the senses can be felt with more intensity and in more detail. A higher intensity of awareness of moods in surrounding individuals is also often reported. HSPs often recognize themselves as more comprehensive and thorough in their analytic skills with a tendency toward spirituality.
Highly sensitive people often “feel too much” and “feel too deeply.” Thus, stimuli are generally remembered with more intensity and emotion. The manifestations of these feelings are often mistaken for nervousness and excitability, though the presence of these two traits is not necessarily a criterion for high sensitivity.
Characteristics of HSPs
According to Psychology Today, the following characteristics are often observed in highly sensitive people:
Category One: Sensitivity About Oneself
1. Often has difficulty letting go of negative thoughts and emotions
2. Frequently feels physical symptoms (i.e. stress or headache) when something unpleasant happens during the day
3. Often has bad days that affect eating and/or sleeping habits in an unhealthy way, such as eating or sleeping too much or too little
4. Often experiences tension or anxiety.
5. Tends to “beat oneself up” when falling short of own expectations
6. Is afraid of rejection, even in relatively minor situations
7. Compares self with others often (in physical, relational, social, work, financial, or other scenarios), and experiences unhappy feelings from negative social comparisons
8. Often feels anger or resentment about situations in life or in society which seem unjust, aggravating, or simply annoying
Category Two: Sensitivity About Others
- Often thinks/worries about what others are thinking
- Tends to take things personally
- Finds it difficult, when triggered by relatively small unpleasantnesses with people, to just “let it go”
- Feels hurt easily
- Often hides negative feelings, believing they are too strong, turbulent, embarrassing or vulnerable to share; keeps a lot of negative emotions inside
- Alternatively, often discusses negative emotions with others because there’s a lot of “drama” in one’s life
- Has a hard time accepting critical feedback, even when it's given reasonably and constructively
- Often feels like people are judgmental, even when there’s no strong evidence
- Often overreacts to real or perceived slights and provocations
- Often feels awkward in group situations and feels unable to be oneself
- Feels self-conscious in romantically intimate situations; excessively worries about partner’s approval; is unreasonably afraid of being judged or rejected by partner
Category Three: Sensitivity About One’s Environment
- Feels uncomfortable in large public crowds, in a room full of people talking, or when too many things are occurring simultaneously
- Feels uncomfortable when exposed to bright lights, loud sounds, or certain strong scents
- Startles easily at sudden noises, fast traffic, or other unpleasant surprises
- Often feels upset when watching or reading negative news in the media. Dislikes “shock” entertainment (i.e. intensely scary or violent shows)
- Often feels unhappy when following people’s posts on social media
Some more Characteristics
- an especially finely tuned perception (many-faceted fantasy and thought processes)
- higher sensitivity to pain
- greater awareness for details
- highly enthusiastic, multilateral in interests
- high sense of responsibility, very conscientious
- pronounced long term memory
- fine psychosocial perception (sensitivities, moods and emotions of others are quickly recognized, including details)
- easily influenced by the moods of others
- strongly intuitive
- simultaneous recognition, combination and processing of many details in a given situation
- long emotional „afterglow“ of experiences
- ability to grasp the bigger picture
- pronounced altruism (selflessness), sense of justice, strong sense of values
- strong need for harmony and a desire for independence
- experiences art and music deeply
- tendency to critique oneself and to perfectionism
- usually a many-faceted, complex and stable personality
Living in the age of information is challenging for many people, especially for HSPs. In order to avoid becoming a victim of the flood, they must learn to set hard, fast and hopefully reasonable boundaries.
The Five Senses of HSPs
The following situations can be observed:
Hearing
o ticking clocks are unbearably distracting
o someone snoring causes misery
o hearing repetitive sounds is torture
o hearing music through walls or someone else’s headphones is disturbing
o all these attention-getters, seen as constant advertising, is over-stimulating
o loud discussions cause discomfort
Smell
o odors can be very irritating (strong perfume)
o stores with certain aromas can be repulsive
o HSPs don’t eat everything: they are a bit finicky
Touch
o their skin is sensitive to sunlight
o certain fabrics are extremely uncomfortable
o when the skin is touched in a careful way, touch is appreciated
Sight
o bright lights must be avoided, if possible
o they sleep best in the dark
o 80% of all stimulation occurs through the eyes. Blinders can be helpful for relaxation.
Taste
o HSPs can have strong reactions to alcohol and caffeine – a little goes a long way!
o Regular meals are paramount, because hunger is not a good option
o They have definite culinary preferences
One place where HSPs feel well and at peace is outdoors. The more, the better. This peaceful, quiet, fascinating bouquet of natural colors can bring troubled hearts back into balance. HSPs especially enjoy these benefits at Sonnmatt for relaxation and regeneration.
HSPs and Relationships
Relationships are a special gift for HSPs and at the same time they can be challenging. The strong emotional ties and passion experienced can lead to disappointments at times, which can be painful. HSPs want their partners to make them happy and can easily forget that happiness must flow from within, that is by giving instead of taking.
If they always expect others to make them happy, they can never become happy. In the matter of passing the buck for their lack of happiness, they are true professionals. Because they are highly sensitive, they can take things personally when they get off balance. They expect complete happiness in their relationships, not realizing that happiness is not a gift, but must be worked for.
Common Reactions
HSPs often withdraw from their very active world of relationships. They love being alone and are quite content with themselves. They use this time to process the flood of information received.
When HSPs enter a group, they can feel the mood. They feel drawn to other HSPs. 'Normal' people can seem boring to them, because the conversation just doesn’t go deeply enough for them.
Sensitivity is also experienced in sexuality. HSPs need patient and compassionate partners in order to enjoy a fulfilling sex life. Life with a mature HSP will never be boring.
Tips for HSPs
1. Use your uniqueness as a blessing for your community.
2. Your qualities of charity and empathy can do a lot of good in the world.
3. Once in a while, take time to think about your expectations toward your nearest loved ones.
4. Keep stimuli under control – breaks can be helpful.
5. Don’t plan every minute; take time to be alone.
6. You need at least one free day a week and well-spaced vacations.
7. Accept your limits and also your uniqueness.
8. You have special access to God’s love – a wonderful opportunity to let yourself be healed.
9. Don’t forget: Forgiveness is a characteristic of a high quality life!
10. Self-reflection is a key for growth and maturation.
Tips for Living with HSPs
1. Accept and enjoy the difference.
2. Be careful not to try to manipulate or give them orders.
3. Speak softly.
4. Enjoy and profit from their creativity.
5. Give clear signals – transparency in communication can facilitate associations.
6. When you need advice, an HSP can usually help.
7. When a call for justice is acutely manifested, it is better to let him have his or her way than to hurt his or her feelings.
HSP TEST
If you would like to find out how sensitive you are, you can click on this link: TEST
By the way, there are also about 100 species of animals that are recognized as highly sensitive. Most of them are privileged to live in the beautiful out-of-doors. Maybe that’s a hint that it’s time to go for a hike in the mountains? You’re welcome to come and try out our beautiful mountains in eastern Switzerland!