Are you a highly sensitive person?

Are You a Highly Sensitive Person?

Are you someone who often feels deeply moved by beauty, easily overwhelmed by noise or strong scents, or highly attuned to others’ emotions? If so, you might be part of the approximately 15-20% of the population identified as Highly Sensitive Persons (HSPs). Coined by American psychologist Dr. Elaine Aron in the early 1990s, this concept highlights an innate sensitivity that shapes how people perceive and respond to the world around them.

In this blog post, we’ll explore what it means to be a highly sensitive person, review some notable research, and suggest books and resources for further exploration. We’ll also provide information on online questionnaires that can help you determine whether you fall within this group.

Understanding High Sensitivity

High sensitivity, also known as sensory processing sensitivity (SPS), is a trait characterized by a heightened sensitivity to environmental stimuli, depth of cognitive processing, and an increased emotional reactivity. This isn’t a disorder or a flaw; it’s simply a variation in personality. People with high sensitivity often experience both the benefits and challenges of this trait, such as creativity, empathy, and an appreciation for fine details on the one hand, and susceptibility to stress and overstimulation on the other.

Dr. Elaine Aron’s landmark book, The Highly Sensitive Person: How to Thrive When the World Overwhelms You, first brought high sensitivity to public attention. Through years of research and clinical work, Aron developed a scientifically backed framework to understand high sensitivity as a core personality trait, distinguishing it from other conditions like social anxiety or introversion.

Researchers across the US and UK have contributed significantly to our understanding of high sensitivity. Here are a few key studies:

Dr. Elaine Aron’s work remains foundational in American research on high sensitivity. She developed the "Highly Sensitive Person Scale" (HSPS) to assess sensitivity levels, which has since been used in multiple studies. Aron’s research with her husband, Dr. Arthur Aron, a prominent relationship psychologist, has found that HSPs show distinct neurological responses in brain areas related to empathy and awareness, particularly in response to emotional or social stimuli.

In the UK, research has explored high sensitivity in diverse contexts. Studies have investigated how HSP traits affect workplace stress and creativity, suggesting that while HSPs may struggle in high-stress environments, they can thrive in roles that require empathy, attention to detail, and creativity. A 2017 UK study published in Personality and Individual Differences also indicated that HSPs are more likely to engage in prosocial behaviour and have stronger ethical values, likely due to heightened empathy and conscientiousness.

Recognizing the Traits of a Highly Sensitive Person

High sensitivity is often summarized by the acronym DOES, which Dr. Aron uses to describe four central characteristics:

• Depth of Processing: HSPs think deeply about everything and may spend a lot of time reflecting on experiences.

• Overstimulation: Due to their heightened awareness, HSPs can easily feel overstimulated by crowded places, bright lights, or busy environments.

• Emotional Reactivity and Empathy: HSPs often feel others’ emotions as if they were their own, and they tend to have strong emotional responses to both positive and negative experiences.

• Sensitivity to Subtle Stimuli: Many HSPs are finely attuned to details that others may overlook, such as background noises, subtle changes in temperature, or slight variations in people’s expressions.

Recommended Books on High Sensitivity

For those interested in diving deeper into the world of high sensitivity, there are several excellent books available:

1. The Highly Sensitive Person: How to Thrive When the World Overwhelms You by Dr. Elaine Aron – This classic text is an essential read for understanding what it means to be a highly sensitive person and offers insights on how to manage sensitivity in daily life.

2. The Empath’s Survival Guide: Life Strategies for Sensitive People by Dr. Judith Orloff – While focused on empaths, who share overlapping traits with HSPs, this book provides practical tools for managing sensitivity in relationships and the workplace.

3. Quiet: The Power of Introverts in a World That Can’t Stop Talking by Susan Cain – Though it focuses on introversion, Cain’s book delves into the power of sensitivity and the value of reflective, observant personalities, offering relatable stories for many HSPs.

4. The Highly Sensitive Parent: Be Brilliant in Your Role, Even When the World Overwhelms You by Dr. Elaine Aron – This book is specifically for parents who are HSPs, providing strategies for parenting while maintaining emotional balance.

Online Questionnaires and Self-Tests for HSPs

If you’re curious to know whether you might be a highly sensitive person, Dr. Elaine Aron offers a free online questionnaire based on her HSPS scale. This questionnaire is available on her website and takes only a few minutes to complete. You’ll answer questions that touch on your responses to external stimuli, emotional processing, and personal preferences. After completion, you’ll receive a score indicating the likelihood that you are highly sensitive.

Link to Dr. Elaine Aron’s Self-Test: https://hsperson.com/test/highly-sensitive-test/

Practical Tips for HSPs

Living as a highly sensitive person in a fast-paced, often overstimulating world can be challenging, but there are strategies that can help HSPs thrive:

• Practice Mindfulness: Mindfulness techniques such as meditation, deep breathing, and grounding exercises can help HSPs manage overstimulation and cultivate a sense of calm.

• Set Boundaries: It’s essential to create a personal environment that reduces unnecessary stressors and allows for regular downtime.

• Prioritise Self-Care: HSPs need time to recharge, especially after social interactions or exposure to intense environments. Regular self-care, whether through nature walks, journaling, or creative pursuits, can be highly restorative.

In conclusion, high sensitivity is a unique and valuable trait that, when understood and managed well, can allow individuals to experience deep joy, compassion, and creativity. For those who identify with the experiences described above, the books, research, and resources provided in this post offer a path to better understanding and thriving as a highly sensitive person.

Whether you’re already aware of your sensitive nature or are just discovering it, know that sensitivity is a strength. By understanding it and connecting with others who share similar traits, you can find ways to use it to your advantage, enhancing both your own well-being and the lives of those around you.