A highly sensitive person (HSP) is a neurodivergent individual who is thought to have an increased or deeper central nervous system sensitivity to physical, emotional, or social stimuli. Some refer to this as having sensory processing sensitivity, or SPS for short. While we are all sensitive about certain things as part of human nature, an HSP is understood to represent a different level of sensitivity. The term was first coined by psychologists Elaine Aron and Arthur Aron in the mid-1990s, with Elaine Aron publishing her book, The Highly Sensitive Person, in 1996. Research indicates that roughly 15–20% of the population is highly sensitive.
Highly sensitive people are sometimes negatively described as being “too sensitive,” but it is a personality trait that brings both strengths and challenges. Being an HSP is not a clinical diagnosis in the DSM, but many people identify with the descriptor. Empathy is a spectrum, like many qualities, and can cause difficulty if too high or too low. While neither is automatically bad, high empathy can be exhausting.
Identifying Traits of a Highly Sensitive Person
In general, HSPs tend to experience most of the following features: sensitivity to lights and sounds; sensitivity to caffeine and medications; feelings of overwhelm in crowded places; feeling more drained than others after spending time with people; being affected by the energy and moods of the people around them; and a tendency to startle easily. For some, this sensitivity can manifest in specific environments, such as loud music in a shop or traffic in a big city, leading to a desire to leave the situation.
The Relationship Between Sensitivity and Mental Health
Research indicates that people with sensory processing sensitivity (SPS) are more likely to have common mental health problems, such as depression and anxiety. There is also a positive correlation, although not as strong, between SPS and other conditions like obsessive-compulsive disorder, agoraphobia, and post-traumatic stress disorder. It is important to note that being more sensitive does not guarantee struggling with mental health, but it might make an individual more vulnerable in that regard. This association is often overlooked despite its significance.
Psychological and Emotional Dynamics
The experience of high sensitivity involves complex psychological dynamics. It is common for HSPs to relate being reactive to being sensitive. Sensitivity can allow for passion and deep connection with others, enabling emotional availability to friends and family. However, reactivity—defined as becoming addicted to reaction—can lead to becoming more entangled with form and identified with the ego. A key question for HSPs is how to retain sensitivity and passion without allowing the ego to become stronger.
A Framework for Managing Reactivity and Overwhelm
One approach to managing reactions to overwhelming stimuli involves understanding three levels of a situation and one's response to it.
- Level One: The external trigger or situation that disturbs the individual. This could be external noise, chaos, traffic, or any specific event.
- Level Two: The individual's reaction to the triggering event. This can be an almost physical reaction, such as a contraction in the body, an emotional reaction like frustration, irritation, or anger, and certain thoughts in the head (e.g., "I can’t stand being here any longer").
- Level Three: The awareness of both the external situation and the internal reaction. This is the dimension of presence or awareness, where one recognizes oneself not as the reacting entity, but as the aware space for the situation and the reaction.
Bringing attention to Level Three—pure observation without attachment—can lead to changes on the other two levels. This practice of observing one's own behavior and ego's reactions with curiosity ("Oh, isn't that interesting? I’m getting so upset over this") is the beginning of freedom. It involves recognizing oneself as the awareness that is aware of both the external event and the internal reaction.
Spiritual Practice and Letting Go of the HSP Identity
This framework can be used as a spiritual practice. By observing reactions to little things that happen throughout the day, an individual can practice being the awareness. As a byproduct of this practice, the tendency to react strongly may eventually diminish. Furthermore, there is a suggestion that one can let go of thinking of oneself as a highly sensitive person. This concept of the self, which may have been attached to for many years, is not considered natural or personal in this perspective. Freedom can lie in letting go of this self-concept, as the true self is the awareness, not the reacting entity.
Strengths and Coping Strategies
Despite the disadvantages and vulnerabilities associated with high sensitivity, sensitivity can be a great superpower. More sensitive people generally have better emotional awareness, higher levels of creativity, and increased empathy. For HSPs navigating mental health challenges, there are strategies and coping mechanisms available. It is important to find the right therapist when sensitivity is particularly hard to manage. While the information about the association between SPS and mental health struggles may feel unsurprising, it underscores the need for tailored support and understanding.
Conclusion
Highly sensitive person (HSP) or sensory processing sensitivity (SPS) is a recognized trait affecting a significant portion of the population. It is characterized by a deep sensitivity to various stimuli and is associated with both strengths, such as enhanced empathy and creativity, and challenges, including a higher vulnerability to conditions like anxiety and depression. Understanding the psychological dynamics of reactivity and employing strategies such as mindful awareness can help HSPs manage their responses to overwhelming situations. While not a clinical diagnosis, the trait warrants attention and tailored approaches in mental health contexts, emphasizing the importance of self-awareness and appropriate professional support.