How to Know if You’re a Highly Sensitive Person
Did you grow up hearing people say, “Stop being so sensitive!” or feel painfully awkward after others notice your strong emotional response to an intense interaction or musical performance? Perhaps you’re that person who is easily moved to tears during a great movie or feels deeply affected by the emotions of others. If you can relate to these examples, you may be a highly sensitive person (HSP).
Dr. Elaine Aron, a clinical research psychologist and author of the book The Highly Sensitive Person, defines HSPs as people who have “sensitive nervous systems” and are more aware of subtleties in their surroundings. HSPs make up about 15-20% of the population and have a unique set of traits and characteristics that enable us to take in more information than those around us, which also makes us more prone to overwhelm.
In this article, we’ll review:
common attributes of HSPs
signs you might be an HSP
coping strategies to try
This way, you can learn more about what makes you tick and continue your journey of self-exploration and personal growth.
Common Attributes of HSPs
As you begin your journey exploring if you’re an HSP and what that means, here are some of the common attributes to look for:
Sensitivity to noise, light, and smells
HSPs are often more sensitive to the stimuli in their environment, such as loud noises, bright lights, and strong smells. They may feel overwhelmed or overstimulated in crowded or busy places. This is why HSPs often need lots of alone time in a dark or quiet room to recharge at the end of the day.
Emotional sensitivity and empathy
HSPs are often highly empathetic and able to sense the emotions of others. They may be deeply moved or affected by books, movies, or music. They may also feel emotions quite strongly themselves and have a hard time “shaking off” negative experiences.
Awareness of subtleties in their surroundings
HSPs are often able to pick up on small details or changes in their environment that others may not notice. Slight changes in temperature, a person’s body language, or quiet sounds in the background can be more noticeable to HSPs.
Introversion or shyness
While not all HSPs are introverts or shy, many HSPs may feel more comfortable in quieter or more solitary settings. They may need time alone to recharge after social situations.
Signs You May Be a Highly Sensitive Person
If you’re still unsure if you’re an HSP, here are some other signs:
Feeling overwhelmed or overstimulated in crowds or noisy environments
If you find yourself getting frazzled or anxious in places like malls, concerts, or busy streets, you may be more sensitive to sensory input, which is a trait of being HSP.
Difficulty making decisions where there are too many options
HSPs often feel paralyzed by too many choices or feel like they need to consider all the possible outcomes before making decisions. If you’re an HSP, you might notice that you need to analyze every possible outcome before moving confidently in one direction.
Needing alone time to recharge, especially after long days or socializing
If you find yourself feeling drained after long days or spending time with friends or family, you may be an HSP. We tend to take on the emotional energy of others in addition to our own, which can drain us more quickly.
Getting emotionally affected by other people’s moods
When HSPs are around others who are feeling sad, anxious, or angry, we don’t just pick up on that energy, but we feel it as if it were our own. Because of this, HSPs can often be affected by the emotions of others.
Feeling deeply moved or affected by music or art
Do you often get goosebumps, feel teary-eyed, or experience a full-body reaction to music or art? HSPs tend to have a deep appreciation for art and beauty and it moves us easily.
Feeling stressed or anxious when there’s a lot to do in a short amount of time
If you get easily overwhelmed when your to-do list is long and time is short, you might be feeling the pressure more acutely as an HSP. Studies show that though we have strong cognitive ability, we are often frazzled when working within tight timeframes, especially when being watched or observed.
Coping Strategies for HSPs
If you think you’re an HSP, what should you do? Here are some coping strategies that can help:
Create a quiet, calm environment at home or work
HSPs often feel more comfortable in spaces that are quiet and calm. If possible, set up your living or work space to your liking, with soft lighting, comfortable furniture, and soothing decor.
Set healthy boundaries with others
HSPs can be prone to overextending themselves or taking on too much emotionally. To protect your energy, set clear boundaries with others, and don’t be afraid to say “no” when you need to.
Practice mindfulness or meditation
Mindfulness and meditation can help calm an overactive mind and enhance self-awareness. Try incorporating a few minutes of mindfulness or meditation practice into your daily routine.
Find healthy outlets for emotions, like journaling or creative projects
HSPs may benefit from expressing their emotions through creative outlets like writing, art, or music. Find something that works for you and use it as a tool for emotional release when you need it.
Seek support from loved ones or a therapist, mentor, or coach
If you’re struggling as an HSP, don’t hesitate to seek out support from loved ones or a mental health professional. Working with a therapist, mentor, or coach can help you learn coping strategies, build resilience, and embrace your unique sensitivity.
Embrace Your Sensitivity and Build the Life You Want and Deserve
HSPs have a unique set of traits that can be both challenging and rewarding. If you’re still not sure whether you’re an HSP, take this HSP quiz. If you are an HSP, take the time to understand your needs and preferences and develop the coping strategies that work for you.
Start your journey to embrace your sensitive nature and use your gifts to create the life you want and deserve by scheduling your free discovery session with Happy HSP Coaching today.