16 Signs You May Be A Highly Sensitive Person (HSPs)
Welcome to this exploration of your unique profile as a Highly Sensitive Person (or HSP for short)! If you are reading this as a loved one wanting to learn more, I hope this helps you start some important conversations that foster further connection.
Let’s talk about the word sensitive. What comes to mind when you read that word? Within our society, being sensitive is often viewed negatively, quickly dismissed, or used as a slur to put down individuals who are brave enough to show their emotions. Some of the women I have worked with have shared that the name Highly Sensitive Person was off-putting and that they avoided learning more about themselves for just this reason.
For some, they had grown up being called the “sensitive child,” left out of birthday invites or weekend hangouts because they were “too sensitive.” Others share that they felt misunderstood by their parents and scared that no one understood the depths of their emotions. For those reading this, please know that being sensitive is not a weakness. As an HSP therapist in Los Angeles, I often describe this sensitivity as a finely tuned skill for reading and processing emotions. In my work, I view the Highly Sensitive Person as a Highly Attuned Person. The sensitivity that you feel allows you to be more attuned to the world around you.
Who Is the Highly Sensitive Person (HSP)?
According to Dr. Elaine Aaron, Highly Sensitive People (HSPs) are people who experience acute mental, physical, and/or emotional responses to stimuli in their world. Dr. Aaron’s research has found that around 15-20% of the population have the gene that contributes to them being highly sensitive, which includes: depth of processing, overstimulation, emotional reactivity, and sensitivity to subtleties.
D.O.E.S This Sound Like You?
D - DEPTH OF PROCESSING
HSPs process new information more deeply. You are wired to pause and reflect before engaging and this may lead you to take more time as you explore all the options. Research suggests that the Highly Sensitive brain has a more active insula - the part of the brain that helps increase self-awareness and enhance perception.
Sign #1. You need allotted time in between transitions to feel prepared (e.g., getting out of bed, leaving for work, shifting between tasks).
Sign #2. You like to be intentional when making decisions so you can give yourself enough time to do things right the first time around.
Sign #3. You like to feel prepared and well rehearsed before important calls, meetings, or conversations.
Sign #4. You struggle with sudden surprises or shifts to your day.
Sign #5. You have a hard time winding down at night and find yourself reviewing the day, assessing what you could have done better, or what didn’t feel quite right.
O - OVERSTIMULATION
As HSPs are more attuned to subtle changes and stimuli; you will be more impacted by busy, loud, or stressful environments. It’s no wonder then, that you may feel overwhelmed when met with external distractions. You may even find that this balance of attempting to attune to what’s important (e.g., work, a conversation, a good book you’re reading) while filtering out distractions leaves you feeling overstimulated, exhausted, and very much in need of time to decompress.
Sign #6. You feel overwhelmed and anxious when you have too many things on your plate and not enough time to rest and recharge.
Sign #7. After a day of over-socializing, you struggle to get started with your day - and may end up spending more time in bed or slowly moving around your home.
Sign #8. You feel exhausted, on edge, and/or drained in large crowds.
E - EMOTIONAL RESPONSIVENESS/EMPATHY
Brain scans suggest that HSPs have more active mirror neurons than non-HSPs. Mirror neurons are responsible for emotional awareness and empathy. As a result, HSPs experience both more positive as well as negative emotions.
Sign #9. You can easily observe how others are feeling and anticipate their needs.
Sign #10. You feel guilty for saying no or when setting boundaries that may inconvenience others.
Sign #11. You notice emotions linger long after an event has finished.
Sign #12. You find pleasure in life’s small moments (e.g., a great cup of tea, a compliment from a stranger, a beautiful sunset, or playing with your pet).
S - SENSITIVE TO SUBTLETIES/SENSORY STIMULI
HSPs are attuned to subtle changes in their environment that others might miss. You may notice that you can detect non-verbal cues in social situations. You may also find that you feel sensitive to rough textures, bright lights, or strong smells.
Sign #13. You crave soft cozy fabrics and make adjustments to ensure your comfort (e.g., cutting tags out of clothing).
Sign #14. You fill your home with soft lighting and feel overwhelmed in spaces with harsh overhead lighting.
Sign #15. You are the first to notice changes (e.g., your friends new hair cut, the new decor on someone’s bookshelf).
Sign #16. You struggle to perform on tasks you do well when being observed.
To learn more, you can take Elaine Aaron’s (1996) self-test here.
Myths About Highly Sensitive People
Let’s debunk some HSP Myths!
All Highly Sensitive People are introverted. Myth! Did you know that approximately 30% of HSPs are extroverts? Oftentimes the need to recharge can cause some confusion, but it’s important to note that no one HSP is the same. You can be an HSP and be a high sensation seeker or you can be an HSP who is a proud homebody.
Only women are HSPs. Not true! While you may meet more women who are open to talking about being an HSP, this trait is actually found equally in men and women.
Being a Highly Sensitive Person is the same as being on the ASD spectrum. Nope. While the HSP brain is considered to be neurodivergent, there are unique differences in brain activation between HSPs and those on the autism spectrum.
High sensitivity develops in response to a traumatic childhood. Myth. Sensitivity is linked to distinct differences in brain activation and nervous system functioning.
HSPs have a mental illness. Nope! Sensitivity is simply a trait. Those with HSP, like any other person, can struggle with mental health stressors, but not as a direct result of being highly sensitive.
Start Highly Sensitive Person Counseling in Los Angeles, CA
Do you think you could benefit from highly sensitive person counseling? If so then Worth and Wellness is here to help you! In order to chat about starting Therapy for Highly Sensitive People, please follow these steps:
Make your first appointment with an HSP therapist
See for yourself how beneficial Highly Sensitive Person Counseling can be for your mental health
Other Counseling Services I Offer in Irvine & Los Angeles, CA
At Worth and Wellness Psychology, I offer in-person and online therapy. This includes individual therapy for relationship issues, dating, and anxiety. In addition to therapy for therapists and women of color. Reach out to talk about how I can support you.
About the Author, An HSP Therapist in LA and Orange County
Dr. Adrianna Holness, Ph.D., is a Licensed Clinical Psychologist at Worth and Wellness Psychology, serving clients online and in-person throughout Los Angeles. She received her Ph.D. in Clinical Health Psychology from Loma Linda University. As a trauma and PTSD psychologist, she specializes in creating space for healing and wholeness as clients take on the brave and beautiful work of addressing life’s hardest moments. She is trained in many evidence-based approaches that she uses as a part of Highly Sensitive Person Counseling.
Disclaimer:
This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical or mental health advice, diagnosis, or treatment. This blog does not constitute the practice of any medical or mental healthcare advice, diagnosis, or treatment. We cannot diagnose, provide second opinions or make specific treatment recommendations through this blog or website.
