🧠 Highly Sensitive Person (HSP): A Deeper Understanding
Do you often feel overwhelmed by loud noises, bright lights, or strong smells?
Maybe you’ve been told you’re "too sensitive" or that you need to toughen up. If this sounds familiar, you might be a Highly Sensitive Person (HSP).
This trait, found in 15-20% of the population, describes individuals whose nervous systems are wired to process sensory input more deeply.
Being an HSP is not a disorder—you won’t find it in the DSM. However, it plays a significant role in how people experience the world.
Understanding this trait can transform relationships, helping couples and individuals navigate its challenges and embrace its unique strengths.
🔍 What is HSP?
Highly Sensitive People possess a blend of qualities that make their experiences in the world different, including:
Depth of Processing
HSPs process all types of information more deeply than others. They are more reflective, often taking longer to make decisions because of their detailed thought process.
This depth of processing includes both conscious analysis of conversations and unconscious gut feelings.
Overarousability
HSPs notice more than others in any given situation—be it emotions, noise levels, or even subtle smells. This hyper-awareness is advantageous but can also lead to overarousal and stress, especially in overwhelming environments.
Emotional Intensity
HSPs feel emotions intensely, both positive and negative. This heightened emotional responsiveness makes them empathetic, as they are more attuned to others' feelings.
Sensory Sensitivity
HSPs are highly sensitive to subtle environmental stimuli, which can help them notice potential dangers but also makes them more vulnerable to discomfort from loud noises, bright lights, or even certain foods.
Risk Evaluation
HSPs are excellent strategists and tend to plan ahead, carefully evaluating risks before acting. Their sensitivity tempers impulsive behavior, making them cautious adventurers
🌱 Helping Individuals with HSP
For individuals, navigating the world with heightened sensitivity can feel overwhelming, but it also comes with a range of gifts that can be harnessed with the right support.
Therapy for HSPs focuses on managing the challenges while celebrating the unique strengths this trait offers.
Managing Overstimulation:
One of the most common difficulties HSPs face is managing sensory and emotional overload.
Whether it's loud environments, chaotic workspaces, or emotionally intense situations, HSPs can easily become overwhelmed.
Therapy can provide practical tools for recognizing signs of overstimulation early and implementing coping mechanisms, such as taking breaks, finding quiet spaces, or practicing mindfulness techniques.
Building Boundaries:
HSPs often feel others’ emotions deeply, making them prone to taking on the stress or discomfort of those around them. Learning to set emotional boundaries is essential for preserving energy and preventing burnout.
Therapy can help HSPs develop the confidence to assert their needs in both personal and professional settings, allowing them to protect their well-being without feeling guilty or selfish.
Reframing Sensitivity:
Many HSPs have been told throughout their lives that they’re "too sensitive" or that their traits are a weakness. This can lead to feelings of inadequacy or frustration.
Therapy helps individuals reframe their sensitivity as a strength, highlighting how their empathy, intuition, and emotional intelligence can positively impact their relationships, work, and personal fulfillment.
Handling Negative Feedback:
HSPs are particularly vulnerable to criticism, which can be felt more deeply and linger longer than for non-HSPs.
Therapy can help HSPs develop healthier ways of processing feedback, turning it into constructive learning opportunities rather than internalizing it as a reflection of their worth.
Embracing a Rich Inner Life:
Many HSPs have a vivid imagination and a deep connection to art, nature, and beauty.
Therapy can encourage HSPs to embrace these traits as sources of joy and fulfillment, helping them cultivate practices that nourish their inner world, whether through creative outlets, mindfulness practices, or spending time in environments that inspire them.
By working with a therapist who understands the unique needs of HSPs, individuals can learn to thrive in a world that often feels too intense.
🧠 HSP Overlaps with Other Neurodiversities
HSP traits can overlap with aspects of other neurodiverse conditions such as autism or ADHD. For example:
Autism:
Both HSPs and autistic individuals can experience sensory sensitivities, though for different reasons. Autistic individuals may struggle with processing sensory stimuli, while HSPs tend to process stimuli more deeply on an emotional level.
ADHD:
HSPs may experience a similar sense of overwhelm in busy environments as someone with ADHD, but where ADHD might be characterized by difficulty focusing, HSPs are often over-focused on emotional and sensory details.
Exploring these overlaps in therapy can help neurodiverse individuals and couples find ways to better understand each other and work together.
❓ Is Sensory Processing Sensitivity (SPS) a Disorder?
Sensory Processing Sensitivity (SPS), the trait underlying HSP, is not a disorder but rather a natural variation in how the nervous system processes sensory information.
While it can coexist with conditions like autism or ADHD, it is distinct in important ways:
Empathy and Social Sensitivity:
SPS involves high levels of empathy and responsiveness to social stimuli, traits that are often absent in conditions like high-functioning autism. This makes SPS more about deep social and emotional engagement rather than social difficulty.
Attention Span:
Although HSPs may be misdiagnosed with ADHD, they tend to have good concentration in quiet, calm environments. ADHD typically presents with a more consistent challenge in maintaining attention, regardless of the setting.
Despite the challenges of overstimulation and emotional intensity, SPS offers a range of advantages, including heightened intuition, creativity, and empathy.
For some, however, the trait can lead to vulnerabilities, such as anxiety or depression, particularly if they feel misunderstood or isolated.
Therapy can provide valuable psychoeducational support, helping HSPs navigate these challenges while embracing their sensitivity as a strength.
🧠🧠 Understand Your Sensory Sensitivity: Get Expert Guidance with Our Sensory Assessment
If you’re wondering whether your sensitivity might be part of a broader sensory processing pattern, you may benefit from taking the Sensory Processing Measure, Second Edition (SPM-2).
The SPM-2 is a widely recognized tool used to assess how individuals process sensory information in various environments, such as at home, work, or in social situations.
What is the SPM-2?
The SPM-2 measures different aspects of sensory processing, including how people respond to visual, auditory, tactile, and other sensory stimuli.
It can help identify specific areas where a person may struggle with sensory integration, such as difficulty filtering out background noise or heightened sensitivity to touch.
How Does It Relate to HSP?
While the Highly Sensitive Person (HSP) trait is not the same as sensory processing disorder (SPD) or other sensory challenges, there are overlapping characteristics. Both HSPs and individuals with sensory processing challenges may:
Experience overstimulation in busy or noisy environments
Feel overwhelmed by certain textures, sounds, or bright lights
Require more downtime or space after social interactions
However, HSP focuses more on emotional and social sensitivity, along with a deeper level of processing information, whereas sensory processing disorders tend to be more about how the brain interprets sensory input from the environment.
How Can the SPM-2 Help?
For individuals who are uncertain if their experiences stem from sensory processing difficulties or their HSP trait, the SPM-2 provides valuable insight.
Under the guidance of our trained clinicians, this assessment can:
Clarify if sensory sensitivities are part of a more significant sensory processing challenge
Identify areas where targeted support might reduce overstimulation and stress
Guide therapy to address both the emotional and sensory aspects of sensitivity, creating a more holistic treatment approach
Start Your HSP Healing Journey with Nancy!
As a Highly Sensitive Person (HSP) myself, I understand the challenges this trait can cause and would love to support you on your healing journey!
📝 Schedule Your SPM-2 Assessment Today
At the Neurodiverse Couples Counseling Center, our clinicians are experienced in using the SPM-2 to help individuals understand their sensory profiles.
If you’re interested in exploring how sensory processing might be influencing your experience, we invite you to take this assessment as part of your therapeutic journey.
Contact us to schedule an SPM-2 assessment with one of our expert clinicians and start gaining deeper insight into your sensory and emotional world.
🧸 HSP in Children vs. Adults
Highly Sensitive Person (HSP) traits manifest differently in children and adults due to differences in life experience, coping mechanisms, and social environments.
HSP in Children
Highly sensitive children often stand out early on. They may:
React Strongly to Stimuli:
Loud noises, bright lights, or crowded environments can overwhelm them quickly. They may cover their ears or retreat from overstimulation.
Be Emotionally Intuitive:
Even as young children, HSPs are highly attuned to the emotions of those around them. They can often sense when a parent or peer is upset, even if nothing has been said.
Struggle with Transitions:
Shifting from one activity to another, like going from playtime to schoolwork, may be particularly hard for HSP children, who need more time to process the change.
Require More Downtime:
After social activities, these children may need more quiet, alone time to recharge.
For children, these traits can be difficult to manage without the right support. Parents and teachers often misunderstand their behaviors as shyness or moodiness, leading to feelings of frustration or isolation.
Early intervention—whether through parenting strategies, school accommodations, or child therapy—can make a significant difference in how an HSP child learns to manage their sensitivity.
HSP in Adults
As adults, HSPs have often developed coping strategies for navigating their sensitivity, though the challenges remain. Adult HSPs may:
Have Better Emotional Regulation:
Over time, many HSPs learn how to recognize their emotional triggers and manage them more effectively. They might still feel deeply, but they’ve often developed ways to avoid being overwhelmed by these feelings.
Face Workplace Challenges:
HSP adults might find office environments particularly draining, especially if they involve a lot of noise, social interaction, or pressure to multitask. However, their sensitivity can also make them excellent problem-solvers and creative thinkers.
Maintain More Balanced Relationships:
With age, adult HSPs can better communicate their needs in relationships. They are likely to seek out supportive, understanding partners who respect their sensitivity.
Still Require Alone Time:
Just like in childhood, HSP adults need time to recharge after social interactions or stressful environments. They may schedule alone time or quiet activities to prevent burnout.
The key difference between HSPs in childhood and adulthood is the level of self-awareness. Adults are typically more equipped to recognize their own needs and assert them, whereas children rely more on parents or caregivers to create supportive environments.
Therapy can help both children and adults find the best ways to thrive in their personal and social environments.
📚 5 Great Books on HSP
The Highly Sensitive Person by Elaine Aron - The essential guide to understanding HSP traits and learning how to embrace them. Learn more
The Highly Sensitive Person in Love by Elaine Aron - A must-read for HSPs navigating love and relationships. Learn more
The Empath’s Survival Guide by Judith Orloff - Practical strategies for managing emotions and boundaries as an HSP or empath. Learn more
Quiet by Susan Cain - An exploration of introverts, many of whom share HSP traits, and how to thrive in a noisy world. Learn more
The Highly Sensitive Parent by Elaine Aron - For HSPs who are navigating the joys and challenges of parenthood. Learn more
Want to Meet with Our Client Care Coordinator?
Hi, I'm Whitney Pressley, Client Care Coordinator.
Let's talk so I can match you with the neurodiverse specialist that's right for you.
Start Your HSP Healing Journey with Nancy!
As a Highly Sensitive Person (HSP) myself, I understand the challenges this trait can cause and would love to support you on your healing journey!