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Do you find yourself easily overwhelmed by loud noises, bright lights, or chaotic environments? Are you deeply moved by music, art, or the emotions of others? If so, you might be a Highly Sensitive Person (HSP).
High sensitivity is not a flaw—it’s a natural and valuable trait found in roughly 15-20% of the population. Understanding what it means to be an HSP can help you embrace your sensitivity as a strength and navigate the world in a way that honours your unique needs.
As a therapist and an HSP myself, I know how profound and complex sensitivity can be. This personal connection informs my approach to therapy, where I strive to create a space that celebrates and supports sensitivity in all its forms.
Traits of Highly Sensitive People
The term “Highly Sensitive Person” was coined by psychologist Dr. Elaine Aron to describe individuals with heightened sensitivity to sensory input and emotional experiences. Common traits of HSPs include:
A Deep Awareness of Surroundings: HSPs often notice subtle details that others may overlook, from changes in tone during conversations to the texture of fabrics or lighting in a room.
Strong Emotional Resonance: HSPs feel emotions intensely, both their own and those of others. They may find themselves deeply affected by movies, music, or the moods of those around them.
A Rich Inner Life: HSPs tend to have a vivid imagination and process experiences deeply, often reflecting on them long after they occur.
Sensitivity to Overstimulation: Crowded spaces, noisy environments, or excessive multitasking can quickly become overwhelming for HSPs.
Empathy and Intuition: HSPs are often attuned to the emotions of others, making them naturally empathetic and insightful.
My Experience as a Highly Sensitive Person
For me, being a Highly Sensitive Person comes with its own unique challenges and rewards.
Transitions, even small ones, can feel daunting. Whether it’s moving to a new routine or adjusting to an unexpected change, I often find myself needing more time to adapt than others around me. I’ve learned to approach transitions with patience, giving myself the space I need to adjust.
One of my most distinctive traits is my heightened sense of smell, which I call my “superpower.” It’s incredibly acute—I can detect subtle scents most people miss. While this ability sometimes feels invasive (especially when I’m surrounded by strong or unpleasant odours), it also allows me to pick up on nuances others might overlook. For example, I can even sense when my partner is about to become unwell by detecting a subtle change in his scent—a skill that’s useful but admittedly a bit freaky!
Bright lights are another sensitivity for me; I often find myself avoiding overly bright environments and seeking out softer, more soothing lighting. And when it comes to social interactions, I much prefer one-to-one conversations. They feel more meaningful and less overwhelming compared to group settings, where I quickly feel overstimulated by the competing dynamics and noise.
These experiences shape not only how I navigate the world but also how I support clients who identify as HSPs. I understand the struggles of overstimulation and the need for environments that feel safe and calming.
Embracing Your Sensitivity
If you identify as a Highly Sensitive Person, here are some ways to honour and embrace your unique traits:
Recognise Your Needs: Sensitivity is not a weakness. If you need more time to recharge or prefer quieter settings, honour those needs without guilt.
Set Healthy Boundaries: Protecting your energy is essential. Learn to say no when you need to and prioritise relationships that respect your sensitivity.
Create a Sensory-Friendly Environment: Design spaces that feel calming and supportive, such as using soft lighting, soothing colours, and minimal clutter.
Be Kind to Yourself: Sensitivity can feel overwhelming at times. Practice self-compassion and remember that your emotions and needs are valid.
Seek Support: Connecting with others who understand sensitivity, whether through friends, community groups, or therapy, can be incredibly validating.
Final Thoughts
Being a Highly Sensitive Person isn’t about being fragile—it’s about experiencing the world with extraordinary depth and nuance. By understanding and embracing your sensitivity, you can harness its strengths and create a life that feels meaningful and fulfilling.
As an HSP and neurodiverse-affirming therapist, I am here to support you on this journey, helping you explore your sensitivity, navigate challenges, and uncover the unique gifts that come with seeing the world through a highly sensitive lens.
Find out more about being an HSP:
Are you a Highly Sensitive Person? Take Elaine Aron's test:
The content on this page is provided for general information only. It is not intended to, and does not mount to advice which you should rely on. If you think you are experiencing any medical condition you should seek immediate medical attention from a doctor or other professional healthcare provider.