The Highly Sensitive Person Trait
Are you the type of person who is easily moved by music, art, and aesthetic beauty in the world? Do you also find that others don’t seem to notice or respond to things like you do? You may be a highly sensitive person. Having some knowledge of the Highly Sensitive Person (HSP) trait can be helpful for everyone to know and have some familiarity with, especially if you’re interested in knowing yourself and others better.
A Highly Sensitive Person (HSP) possesses an innate personality trait called sensory processing sensitivity, characterized by a deep cognitive and emotional processing of environmental stimuli. The trait was discovered and defined by psychologist Dr. Elaine Aron in 1991, with current research finding the trait in 25–30% of the population. The questionnaire can be found here.
The trait is characterized through four dimensions: depth of processing, overstimulation, emotional reactivity, and sensory sensitivity. The brain of an HSP is going to analyze any and all information more deeply than the average person’s, relating and comparing past experiences and having a heightened awareness of present-moment nuances.
Experiencing the world with a heightened sensitivity to all sensory data makes it understandable that they are prone to overstimulation. For example, if you’re the type of person who gets to the airport seven minutes before your flight, you’re likely not an HSP. ☺
A day of travel: packing everything you need, getting to the airport on time, making it through security, all the lights, sounds, smells, and movement towards that gate and final destination (not to mention all the strangers passing by)—this is a day the HSP nervous system will be more frazzled than the non-HSP. Now, this doesn’t mean they become ‘inhibited’; it just means they are likely going to plan accordingly and (if able) not schedule several emotionally and physically taxing events shortly after arrival.
Emotional reactivity is a hallmark of the HSP. They are acquainted with ‘empathy’ as if it’s just another appendage. It’s second nature; they cannot turn it off. Research has shown that, when compared to the non-HSP brain, the HSP brain will have increased activation when looking at a photo displaying emotion.
Sensory sensitivity is the fourth dimension of characterizing the trait. The HSP will perceive and notice subtleties in all 5 senses, creating the potential for overwhelm by things like bright lights, strong smells, coarse fabric, or startling sounds. Social and relational sensitivity, too—like being hyperaware of nonverbal cues.
An interesting thing to note is that an HSP does not enter the world knowing they possess a biological trait that causes them to process everything more deeply. Often, an HSP learns about their sensitivity through subtle, inexplicit messaging throughout life, and it can be a source of discomfort to feel somewhat different from those around them. “Sensitive” is not something highly prized in our culture—it’s not something everyone is walking around hoping to be described as.
At the onset of exploring the trait, it can seem like a challenge or burden to be highly sensitive; however, it can also be an asset and a beautiful way to process the world. A few strengths include an appreciation for beauty and creative expression, a connectedness to nature, an affinity for animals, and a rich inner life. Some of the greatest art and music the world has known were created by sensitive people. Only the surface has been scratched here—there is so much more about the trait to discover.
Self-Care Ideas:
• Explore the trait – can help reframe past experiences and help with appropriate self-awareness (find balance in your ability to self-monitor…not too little and not too much)
• Developing a routine and/or lifestyle that aligns with unique needs of being sensitive
• Find trusted friends or family to talk with about the trait
• Nonverbal activities, too! Like: art, outdoor adventures, equine therapy, music, mindfulness practices, gardening, etc.
All information cited from The Highly Sensitive Person book by Dr. Aron and website. https://hsperson.com/
Resources
Documentary - https://sensitivethemovie.com/ (can also be found for free on YouTube)
For men- William Allen. https://www.thesensitiveman.com/
https://hsperson.com/healing-the-highly-sensitive-male/
For recovery- https://therapyonfig.com/blog/2024/8/11/understanding-addiction-recovery-as-an-hsp
https://hsperson.com/research/summaries-of-research-easy-reads/
Written by: Kelly Massey, LICSW
Phone: (509) 903-5524
Email: kelly@novolifecounseling.com
