What is a Highly Sensitive Person? (Characteristics, Challenges, and Strengths)
Highly sensitive people (HSPs) are individuals with the innate ability to notice subtleties in their emotions and environment. As such, our brains take in more information than non-HSPs throughout the day, which can leave us feeling overwhelmed, overstimulated, and needing to retreat and recharge at the end of hectic days.
Perhaps you’ve always wondered why you have strong emotional reactions to art, music, or film — or why you’re bothered by strong smells, loud noises, or coarse fabrics. If you’re an HSP, it’s because you can literally sense and feel more of what surrounds you than non-HSPs.
When people hear that someone is highly sensitive, they often imagine some of the “negative” or “undesirable” traits. For example, they might imagine someone who is introverted, shy, or constantly in tears.
As you read on, however, you will discover that there is far more to HSPs than meets the eye. Here, we cover common characteristics, challenges, and strengths of HSPs — and why we all could use a few more of them in our lives.
Characteristics of Highly Sensitive People
According to Dr. Elaine Aron, pioneer of HSP research and author of The Highly Sensitive Person, roughly 15 to 20 percent of the population is born with the personality trait that makes them an HSP. Scientists have also observed high sensitivity in over 100 other species and believe it is an evolutionary development meant to help the species survive by being able to sense danger in their surroundings.
Because of this inborn trait, HSPs are inherently more attuned to their environment and emotions than non-HSPs. This means they can pick up on subtleties more than non-HSPs, such as changes in other people’s moods or the delicate fragrances of a garden.
In other words, HSPs can sense more of the sights, smells, and sounds around them than about 80 percent of the people they know!
Common HSP characteristics include:
Sensitivity and overstimulation: HSPs notice far more than non-HSPs. This means they can be more easily overwhelmed by loud noises, bright lights, or strong smells.
Emotional intensity and empathy: HSPs feel emotions deeply — both their own emotions and the emotions of others. This means our feelings are often intense (fear, anger, sadness, etc.), but it also means we have a strong sense of empathy toward others.
Deep processing and reflection: HSPs tend to think deeply and process information at a profound level. Though we can overthink a lot, analyzing everything from every possible angle, it also means we’re capable of high intelligence and deep, creative work.
Strong intuition and noticing subtleties: HSPs have incredible intuition and can be extremely observant. As a result, we pick up on subtle cues and notice details that others may miss.
Understanding the Challenges Faced by Highly Sensitive People
Though being an HSP comes with lots of benefits, there are some challenges we grapple with, such as:
Feeling overwhelmed in stimulating environments: HSPs may struggle in crowded places or highly stimulating environments due to their heightened sensitivity. When we’re taking in all that information, sensory overload can creep up on us quickly.
Difficulty setting boundaries and saying no: HSPs may find it challenging to assert their needs and set boundaries, often putting others’ needs before our own. This is a common side effect of having a strong sense of empathy and why learning how to set and reinforce boundaries is so important for HSPs.
Coping with criticism and negative emotions: HSPs may take criticism more personally and have a harder time dealing with negative emotions. In other words, it can be tough to shake off that negative feedback, even when it’s a great opportunity for learning and self-development.
Balancing the need for alone time with social interactions: HSPs often require downtime and alone time to recharge, which can sometimes clash with societal expectations of constant social engagement. (“Sorry fam, I need to sit in my room alone for an hour or two on our vacation” rarely goes unnoticed.)
While it can be difficult at times, learning how to manage each of these challenges is totally possible with lots of practice and — even more importantly — the right kind of support.
The Strengths of Highly Sensitive People
There are challenges to being an HSP, but there are also a lot of benefits, including:
Enhanced creativity and appreciation for art: HSPs often have a rich inner world and a deep appreciation for art and beauty. In fact, many of the actors, writers, and artists we love are HSPs!
Strong sense of empathy and emotional intelligence: HSPs have a heightened ability to understand and connect with others and understand emotions. Once we learn how to wield this superpower, there is so much good we can do — for ourselves and for others.
Ability to notice details and subtleties others might miss: HSPs are often observant and can pick up on subtle changes and nonverbal cues. This makes us incredible at being aware of our surroundings and making people feel valued and understood.
Deep connection with others and the natural world: HSPs have a natural inclination to form deep and meaningful relationships and a profound connection with nature. We notice and appreciate so much about the people and world around us, and this can make our lives very rich.
Embrace Your Sensitivity and Live the Life You Want and Deserve
One of the hardest things for HSPs to remember is that being an HSP is not a weakness. You have a beautiful trait that makes you able to contribute uniquely to this world. The world needs your special kind of magic!
Happy HSP Coaching is a life coaching business led by fellow HSPs who want to change how HSPs perceive their ability in a supportive and judgment-free atmosphere. Learn to embrace your sensitive nature and use your gifts to create the life you want and deserve by scheduling your free discovery session today.