In recent years, the phrase “highly sensitive person” has been used increasingly to describe people who experience emotions more deeply than is considered typical. While this phrase is being used more frequently, some are still left wondering what it really means. In this blog, we’ll explore some of the basics about what it means to be a highly sensitive person and provide tips for navigating the challenges that may occur when trying to manage overwhelming emotions.
What Is a Highly Sensitive Person?
Elaine Aron, research psychologist and author, has been researching high sensitivity since the 1990’s. She utilizes the acronym D.O.E.S. to summarize four key aspects of the high sensitive person (HSP):
- D is for Depth of Processing: HSPs tend to process more deeply.
- O is for Overstimulation: HSPs are more prone to overstimulation.
- E is for Emotional Reactivity and Empathy: HSPs tend to react more to both positive and negative experiences. They are also more in tune with their own emotions, as well as the emotions of other people.
- S is for Sensing the Subtle: HSPs are more adept at picking up on subtleties in their environment, tuning in to little things that others might overlook.
Many HSPs feel as if there’s something wrong with them, but truly, they are just in touch with their emotions in ways that not everyone can be. When working with HSPs in therapy, I refer to it as their superpower and their Achilles heal. It can feel lonely to be an HSP since it may seem like no one understands them. It can feel overwhelming to have your experiences, emotions, and environment amplified. On the other hand, it can be a benefit to have deep emotional experiences and more empathy, which can lead to a more fulfilling inner life and more meaningful connections with others. HSPs even have a greater appreciation and enjoyment of music and arts.
Are You an HSP?
If you’re unsure whether the phrase HSP applies to you, consider your answers to the questions below. If you answer yes to most or all of these questions, you may be an HSP.
- Do you feel highly “tuned in” to your environment or the people around you?
- Do you have a rich inner life?
- Do people often say you’re too sensitive?
- Does conflict overwhelm or unduly upset you?
- Do you take criticism or feedback personally?
- Do you feel emotions very deeply?
- Does unkindness, cruelty, bullying, or violence (even fictional cases) greatly upset you?
- Do your feelings of empathy and compassion for others leave you feeling exhausted?
- Do music, books, and other forms of art move you deeply?
If you’re interested in taking a quick online self-test to determine if you are highly sensitive, click here.
Tips for Navigating Life as an HSP
If being an HSP has left you feeling stressed, overwhelmed, or on edge, consider the following tips for managing emotions related to being an HSP:
- Make time for self-care, rest, and rejuvenation each day.
- Express your feelings through art, music, or writing.
- Reduce external stimulus and allow yourself plenty of quiet time – you could even turn your phone off for a few hours each day.
- Minimize clutter in your space and create a home that feels relaxing and peaceful.
- Avoid overscheduling and overtaxing yourself.
- Get plenty of fresh air. When the weather is nice, keep the window open or go for walks. Even if the weather isn’t ideal, try to spend a little time outside each day.
- Make time for exercise, especially in the morning. Even light exercise or a few minutes of yoga each day can help improve mood.
- Do deep breathing exercises. It can be as simple as focusing on your breathing as you inhale and exhale slowly.
- Spend time with your pets. The unconditional love of our pets can help us feel at ease.
- Make friends with other HSPs. They offer a good source of support when life as an HSP feels overwhelming.
Bonus Recommendation – Work with a Therapist
Therapy can be very beneficial for HSPs. It’s beneficial to learn strategies to cope with their heightened sensitivity, leading more satisfying lives, developing more fulfilling relationships. If you’re interested in working with one of the therapists at Cedar Counseling & Wellness, getting started is simple. You can call our Annapolis practice at (443) 924-6344, email info@cedarcounselingandwellness.com, or complete our online contact form to get in touch.
