The Highly Sensitive Life: Decoding The Deeply Felt World of The Highly Sensitive Person.
Ever felt like you feel and process things more deeply than others?
You might just be a Highly Sensitive Person (HSP)! This isn't a flaw or a disorder, but an innate personality trait affecting about 15-20% of the population.
It's a unique way of experiencing the world, first named by psychologists Elaine Aron and Arthur Aron in the 1990s. Elaine Aron, who began studying high sensitivity after it was applied to her, she later boiled down the core characteristics into the easy-to-remember DOES acronym.
What DOES it mean to be an HSP?
• D - Depth of Processing: You exhibit a thoughtful approach to decision-making, allowing ideas to fully develop before committing. This contributes to your strengths as a creative innovator, a considered leader, and someone with a reliable memory for details, even if recall isn't immediate. However, tasks requiring rapid, spontaneous action, such as immediate judgments or quick changes in plans, may not align with your preferred style.
• O - Overstimulation: Because your brain is processing so much, you're easily overstimulated by intense sensory input. Loud noises, bright lights, strong smells, or even too many people can feel overwhelming. This means you need more downtime to recover. Public speaking can be particularly exhausting, with the level of exhaustion increasing with audience size.
• E - Emotionally Reactivity & Empathy: HSPs experience emotions in technicolor, crying at commercials or getting goosebumps from a moving song. You're an emotional sponge, almost telepathically empathetic, instantly tuning into others' moods. While highly attuned to negative experiences, HSPs are even more receptive to the positive, making them true connoisseurs of joy. However, this sensitivity can lead to increased stress, anxiety, and depression, especially in challenging environments, and can even be correlated with physical illnesses.
• S - Sensitive to Subtleties: You're a human hawk-eye, spotting details others miss—from a rearranged sofa to a unique animal or even the subtle shift in a room's lighting. Consider it your built-in advantage for survival, complete with a fantastic eye for detail!
Your HSP Survival Guide! 🚀
• Believe the Trait is Real: Understanding that high sensitivity is a real, innate trait can bring immense relief and help you support yourself.
• Get Enough Sleep: Less than 7 hours can make highly sensitive life almost unbearable, increasing irritability and decreasing concentration.
• Eat Healthy Regularly: Keep your nerves happy by maintaining a steady blood sugar level with balanced meals and snacks. Hangry is not just an expression!!
• Wear Noise-Reducing Headphones: These can give you control over your personal peace in a noisy world. This may help if you work more effectively in an open office, noisy conference or a busy home. It can help to decrease the added outside stimulation and allow you to focus on your inner thoughts without all the distractions. Many noise canceling earbuds can be small and inconspicuous. Tiny, mighty, and ready to make the world a little quieter – and no one has to know they're there.
• Plan for Decompression Time: Feeling fried after a concert or a crowded mall? You’re not alone! It’s time to dial down the noise and recharge your batteries with some much-needed quiet time—alone, if possible. Remember, your social calendar isn’t a competition, so don’t overdo it!
• Create a Quiet Retreat: Find your zen zone! Carve out a quiet corner at home where you can escape the human-ing and general craziness of life. Pop on some tunes that make your soul sing, listen to some brown noise, if that’s your thing or simply take in the peaceful sound of silence. Transforming this into a daily ritual can yield significant benefits. Whether you choose to embrace it in the morning or as a peaceful conclusion to your day, consistency is key to cultivating a positive habit that seamlessly integrates into your lifestyle.
• Limit Caffeine: HSPs are sensitive to caffeine, and reducing intake can help you feel more connected and calm.
• Keep Lights Down Low: Cutting down on light, particularly after sunset, can be a game-changer. Think of it as giving your eyes a much-needed break from the digital glare – even your computer screen can join the wind-down with a simple shift to night mode.
• Get Things Done in Off-Hours: Dodging crowds and chaos isn't just for ninjas—it's for you too! Conquer your to-do list like a pro by hitting up stores during off-peak hours (think late-night raids). And for those non-perishable essentials, go big or go home with bulk buys and online orders. Your senses (and sanity) will thank you.
• Surround Yourself with Beauty & Nature: Elevate your living space to a sanctuary of tranquility. Cultivate an environment of refined simplicity, free from unnecessary items, and Incorporate an aesthetically pleasing touch of the natural world, such as plants. This approach fosters mental well-being and a sense of calm.
• Don't Be Afraid to Say "No": Set boundaries and prioritize your well-being. "'No” is a complete sentence and doesn't need an explanation. Check out my blog on boundaries.
• Seek Support: Consider discussing your feelings with a professional who understands HSPs. Also, spend time in a group of HSPs to feel truly understood (You probably have friends who are also HSPs).
• Reframe Experiences: Understand that past choices or perceived failures (finding parenting demanding, not having the band width to reach out to friends or sleeping in) were often inevitable due to your high sensitivity.
If this resonates, you're not alone!
Highly Sensitive People? They often just get it, totally weaving their unique needs into the fabric of their lives. This isn't just a trait; it's a profound strength, opening doors to a super-rich existence once we truly understand and embrace our one-of-a-kind selves.
But let's be real, it's not always a walk in the park. Ever felt like you're speaking a different language when everyone else is fluent in "Meh"? That's the "feeling misunderstood" vibe many Highly Sensitive Person (HSP) know all too well. For ages, you might have thought you were just "too much" or "overly sensitive" – especially if you're a guy, thanks to some outdated Western stereotypes about sensitivity being "feminine".
Then there are those "porous boundaries" we may have been born with. It's like our emotional front door is always wide open, letting in all the feels and stimuli from everyone else. So, are you learning to say "no" and strategically avoiding those energy vampires who drain you? It’s not just a good idea, it's a vital survival skill.
So, next time you're feeling a bit overwhelmed by the world's volume knob, remember: you're not broken, you're just exquisitely tuned in. Embrace your unique senses and set those boundaries like a boss!
Let's navigate the chaos together, one step at a time, towards a peaceful co-existence with the “others” who just don’t get it like we do!
If you would like to Take the Next Step Towards feeling more supported and understood, please reach out!
Consider scheduling a virtual therapy session tailored to your needs. Together, we can work towards your personal goals in a supportive and affirming environment.
Hi! I’m Christine McGowan: Your Partner in Mental Wellness
With years of experience in the mental health field, I specialize in trauma recovery, neurodiversity, and empowering individuals to navigate life's transitions. My approach is rooted in empathy and evidence-based practices, ensuring that you receive the support you need to achieve your personal goals. Together, we can explore your unique journey and foster a deeper understanding of your mental health.