I’m a Highly Sensitive Person (HSP). Are you?
One of my most powerful revelations of the last half-decade was that I’m a Highly Sensitive Person (HSP).
Have you heard of “Highly Sensitive People” before?
I hadn’t, until just a few years ago. But, learning about the trait was extremely helpful for me. As it turns out, a large percentage of my coaching clients are HSPs. Maybe you’re an HSP, too — or know someone who is.
Today I wanted to talk about what HSPs are + how to tell if you are one.
What’s a HSP?
A Highly Sensitive Person (HSP) is someone who has Sensory Processing Sensitivity (SPS).
Put simply, Sensory Processing Sensitivity (SPS) means that you are more sensitive to stimuli — both internal and external. It also means that you process those stimuli more deeply in your brain.
SPS was first defined as a personality trait, or a temperament, by psychologist Elaine Aron; here is a selection of published papers on the trait. About 20% of the population has SPS. It’s not a disorder — it’s simply a description of a normal temperament.
Aron summarizes the core characteristics of HSPs (or, “people with SPS”) with the acronym DOES:
D — Depth of Processing
HSPs process things more deeply than non-HSPs. Aron says that Depth of Processing is actually the underlying cause of the other characteristics of HSPs, such as being over-aroused or overstimulated more easily. Because HSPs are processing everything so deeply, they are also more sensitive to it.
However, Depth of Processing isn’t the most easily observed characteristic, since it mostly happens internally. The most easily observed characteristic is probably…
O — Over-aroused or Overstimulated more easily
HSPs can get more easily overstimulated by external stimulation — like noises, light, other people’s emotions or needs, temperature, texture, and more. They can also get more easily overwhelmed by their own internal experiences — like feelings, thoughts, or body sensations.
E — Emotional reactions tend to be stronger
This one can be tricky. Dr. Aron herself admits that she shied away from mentioning this characteristic for a long time because “she didn’t want HSPs to seem neurotic.”
But more recent research suggests that no one processes anything deeply in the brain unless an emotion is tied to that concept. Did you catch that? There is an inherent linkage between depth of processing and emotion. Feeling some level of emotions such as curiosity or fear, for example, helps us to focus.
So the fact that HSPs may feel things more deeply is probably linked to how they process concepts more deeply.
S — Subtle Stimuli
HSPs tend to be more aware of subtle stimuli. Of course, this will vary from person to person: My husband, a strong HSP, is very sensitive to even very quiet bass noises that I can barely hear (he feels them in his body). I’m not particularly sensitive to that, but I’m extremely sensitive to light. I very, very strongly prefer natural light, and hate lamps during the daytime with a passion; this sometimes drives him bananas.
But, of course, there are many sensitivities we share: we’re both very sensitive to subtle stimuli from other people — their emotions, reactions, etc. — and to our own feelings.
…
I think the “Over-aroused easily” and “Stronger emotional reactions” are often what we intuitively associate with HSPs. As a result, many of us, including HSPs themselves, may view being “highly sensitive” as something negative.
And yet, “Depth of Processing” is actually at the core of the trait. It is because HSPs are processing things so deeply that they are likely to get over-aroused or emotional. And that depth of processing can also be quite valuable: for example, Aron cites research by people who study giftedness, which suggests that most gifted people are probably also highly sensitive.
The most important thing to know is that SPS is a personality trait, or temperament, not a disorder. 20% of the human population has SPS. Research by Max Wolf, a German biologist, suggests that the trait appears in over 100 species of animals as well.
Let me say it again: being an HSP is normal.
HSPs will face some challenges that are specific to their trait, but they also have strengths that result from it. Next week, I’ll share three useful pieces of advice, if you're an HSP.
But for now, I’ll leave you with something fun: Dr. Elaine Aron, who first defined the trait, has a self-test on her website. Curious about whether you’re an HSP? You can take it here, if you like.
Let me know your results!
You’ve got this.
Katie
p.s. Wonder how I know so much about HSPs? In addition to reading The Highly Sensitive Person, Dr. Aron’s book, I’ve also completed her training + test for practitioners (I’m listed on her website!) I love working with HSPs in my 1:1 life coaching practice.
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