Embracing Life as a Highly Sensitive Person

The Power of Sensitivity: Embracing Life as a Highly Sensitive Person

In a world that often celebrates extroversion and toughness, there is a growing understanding and appreciation for the highly sensitive person (HSP).

This journey of understanding and embracing sensitivity is both enlightening and empowering, revealing the richness and depth that HSPs bring to life. Derived from decades of research and observation, HSPs have a finely tuned nervous system, allowing us to experience the world with heightened sensitivity. We often exhibit traits such as deep empathy, a rich inner world, and an exceptional ability to notice subtle shifts in our environment.

While sensitivity can be misunderstood as a weakness, HSPs possess remarkable creativity, intuition, and empathy. These qualities enable us to connect deeply with others, find beauty in the simplest things, and offer unique insights across various fields.

Throughout this article, I will delve into the characteristics of HSPs, explore the challenges we may face, and provide strategies for embracing and thriving as highly sensitive people. Continue reading as I unravel the wonders of the highly sensitive person and celebrate our invaluable contributions to society.

What is a Highly Sensitive Person (HSP)?

A Highly Sensitive Person (HSP) is someone who experiences heightened sensory processing sensitivity (SPS). This trait, found in about 15-20% of the population, means that HSPs process sensory information more deeply and thoroughly than others. This heightened sensitivity affects how we perceive and react to our environment, leading to richer, more intense experiences of life. Being an HSP is not a choice or a condition; it is a fundamental aspect of who we are, influencing our thoughts, feelings, and behaviours. It is an inherent part of our sense of self, which most of us learn to repress very early on.

Characteristics of Highly Sensitive People

Highly sensitive people often share several distinctive traits:

1. Deep Empathy: HSPs have an extraordinary ability to empathise with others, often feeling the emotions of those around us as if they were our own. This deep empathy enables us to offer profound support and understanding to those in need.

2. Rich Inner World: We possess a vibrant inner life, with vivid dreams, strong imaginations, and deep reflections. This rich inner world often fuels our creativity and provides us with a constant source of inspiration and insight.

3. Sensitivity to Subtle Stimuli: HSPs are adept at noticing minor details and changes in their environment that others may overlook. This heightened awareness can make us excellent problem-solvers and detail-oriented professionals.

4. Intense Emotional Responses: Our emotional reactions to both positive and negative experiences are often more intense and enduring. This intensity allows us to experience life's highs and lows in a profoundly meaningful way.

5. Need for Solitude: To process our experiences and emotions as HSPs, we often require more downtime and solitude. This need for solitude is not a sign of antisocial behaviour but a necessary respite for our sensitive systems to recharge.

The Science Behind Being Highly Sensitive

The concept of high sensitivity was first explored in depth by Dr. Elaine Aron in the 1990s, although, the idea of innate sensitivity was first mentioned in 1913 by Carl Jung (an HSP himself). Through her research, Dr. Aron discovered that the brains of HSPs function differently from those of non-HSPs.

Her research introduced the term sensory-processing sensitivity (SPS), which describes the heightened sensitivity of HSPs to both internal and external stimuli. This trait enables HSPs to be more aware of their surroundings and their internal states, making them particularly sensitive to light, noise, emotionally charged situations, and their own internal reactions.

Neuroscientific studies have provided compelling evidence to support the existence and impact of sensory-processing sensitivity. Using MRI technology, researchers have found that the brains of highly sensitive individuals respond more powerfully to emotional images compared to those who are not highly sensitive. This heightened brain activity indicates that HSPs experience emotions more intensely and are more deeply affected by emotional stimuli.

Furthermore, biologists have discovered that sensory-processing sensitivity is not unique to humans. This trait has been identified in over 100 species, suggesting that it plays a significant role in survival and adaptation. In humans, approximately 20% of the population is considered highly sensitive, highlighting the prevalence and importance of this trait.

Highly sensitive people are often described as having a complex inner life. This complexity is reflected in their profound emotional responses, vivid imaginations, and deep reflections. Like many personality traits, being highly sensitive has its pros and cons. While it can lead to greater empathy and creativity, it can also result in overstimulation and emotional overwhelm. Before we dive into the gifts and challenges of being an HSP, let's first explore the misconceptions that exist about having this personality trait.

Common Misconceptions About Highly Sensitive People

Despite growing awareness, several misconceptions about HSPs persist:

1. Sensitivity Equals Weakness: Sensitivity is often wrongly equated with being weak. However, sensitivity can be a strength, fostering deep connections and insightful perspectives. HSPs are often resilient and capable, using their sensitivity to navigate life's challenges with grace and empathy.

2. HSPs Are Introverts: While many HSPs are introverts, sensitivity is not exclusive to introversion. There are many highly sensitive extroverts who thrive on social interactions but still need time to recharge.

3. HSPs Are Overly Emotional: HSPs do experience strong emotions, but this does not mean we are irrational or overly emotional. Our emotional depth allows for profound understanding and compassion. Our responses are often thoughtful and measured, reflecting our deep engagement with the world around us.

Benefits of Being a Highly Sensitive Person

It is crucial to understand that being highly sensitive is not a problem to be fixed, but a personality trait to be understood and embraced. High sensitivity comes with numerous advantages:

1. Creativity: The rich inner world and attention to detail allow for exceptional creativity in HSPs, leading to artistic, innovative, and imaginative pursuits. Many artists, writers, and musicians are HSPs, drawing on their sensitivity to create works that resonate deeply with others. This heightened creativity is a direct result of our ability to process information deeply and see connections that others might miss.

2. Intuition: HSPs often have strong intuitive abilities, allowing us to sense and understand situations and people deeply. This intuition can guide us in making wise decisions and navigating complex social dynamics. Our finely tuned nervous systems make us highly perceptive, often allowing us to read between the lines and grasp underlying truths that others might overlook. Others may say we are being suspicious, or dramatic when we feel something is off about someone or something, which might create doubts that we are, perhaps, being too cautious or mistrustful. This can then lead us to suppress or ignore those intuitive nudges and, sometimes, end up in situations where we blame ourselves for not having listened to our gut feelings.

3. Empathy and Compassion: Our deep empathy enables us to offer support and understanding, making us excellent friends, partners, and caregivers. Our compassionate nature often inspires others to be more understanding and kind too. This empathy extends beyond personal relationships, as most of us often end up engaging in social causes and humanitarian efforts.

4. Appreciation of Beauty: HSPs often find immense joy and fulfilment in the beauty of art, nature, and everyday experiences. Our ability to appreciate the subtleties of life can lead to a rich and fulfilling existence. This appreciation of beauty can also translate into a profound sense of gratitude and contentment, enhancing our overall well-being.

5. Attention to Detail: Our ability to notice subtle details can lead to high levels of proficiency and excellence in various fields. This meticulousness is a valuable asset in professions requiring precision and care. HSPs often excel in roles that demand thoroughness and attention to nuances, such as research, healthcare, and creative arts.

Once we, HSPs, become more aware of our high sensitivity and its effects, we can explore ways to support ourselves through the challenges it may bring. Embracing our highly sensitive traits as superpowers allows us to let go of past judgements and seek out connections with other HSPs, fostering a sense of community and understanding.

Challenges Faced by Highly Sensitive People

While being highly sensitive comes with numerous benefits, it also presents unique challenges that can be difficult to navigate. Understanding these challenges is the first step towards managing them effectively and turning sensitivity into a source of strength. Here are some of the most common challenges faced by highly sensitive people:

1. Overstimulation

One of the most significant challenges for highly sensitive people is overstimulation. Due to our heightened sensory awareness, we can easily become overwhelmed by our environment. This might include:

• Crowded Places: Busy environments, such as shopping centres, concerts, or public transportation, can quickly become overwhelming due to the sheer volume of sensory input.

• Loud Noises: Sudden or continuous loud sounds can be distressing and lead to increased stress levels. For instance, construction noise, loud music, or even a bustling office can be challenging.

• Bright Lights: Sensitivity to light can make harsh lighting, like fluorescent lights or bright sunlight, uncomfortable.

• Multiple Stimuli: Situations that involve several sensory inputs at once, such as a party with loud music, flashing lights, and many conversations, can be particularly overwhelming.

Managing overstimulation requires creating environments where we can retreat and recharge. This might involve seeking quiet spaces, using noise-cancelling headphones, or incorporating soothing visual elements into our surroundings.

2. Emotional Overload

Highly sensitive people process emotions deeply and can become emotionally overloaded more easily than others. This can manifest in several ways:

• Intense Reactions: HSPs might have strong emotional reactions to situations that others find manageable, leading to feelings of being overwhelmed or anxious.

• Empathetic Distress: Our deep empathy means we often absorb others' emotions, which can be exhausting and lead to emotional fatigue.

• Persistent Negative Emotions: Difficult experiences or negative interactions can linger longer and have a more profound impact on HSPs.

To manage emotional overload, it's important for HSPs to practice emotional regulation techniques, such as mindfulness, journaling, or talking with a trusted friend or therapist.

3. Negative Self-Perception

Society often values toughness and resilience, sometimes overlooking the strengths that come with sensitivity. This can lead to negative self-perception for HSPs:

• Feeling Misunderstood: As HSPs, we might feel misunderstood or undervalued by those who do not appreciate or recognise the benefits of sensitivity. We often feel like the black sheep or outcasts of the family, peers or workplace. 

• Internalised Criticism: Constantly being told to "toughen up" or "not be so sensitive" can lead us to internalise these criticisms, affecting our self-esteem and self-worth.

• Comparing to Others: We may compare ourselves to less sensitive individuals, feeling inadequate or flawed for our sensitivity. If fueled with feelings of rejection because we don't feel part of the group/tribe due to being criticized for our emotional sensitivity, comparison can become a huge enemy leading to limiting beliefs of not being good enough and worthy.

Building self-worth and confidence is crucial for overcoming negative self-perception. Engaging in positive affirmations, seeking supportive relationships, and participating in courses designed to boost self-esteem can be beneficial. You can check the Unsakable Self-Worth Course here, which I created with the sole purpose of helping you understand what a lack of self-worth is, discover why your self-worth was affected as a High Sensitive Person, and learn how you can take control back and live the life you were destined for.

4. Difficulty Setting Boundaries

Highly sensitive people often struggle with setting and maintaining boundaries. Our empathy and desire to help others can lead to:

• Overcommitting: HSPs may find it hard to say no, resulting in taking on too many responsibilities or commitments, which can lead to burnout.

• Absorbing Others' Problems: We may take on others' emotional burdens, feeling responsible for resolving them, fixing them or being the rescuer, which can be emotionally draining.

• Personal Sacrifice: In our efforts to support and care for others, we tend to neglect our own needs, leading to physical and emotional exhaustion.

Learning to set and maintain healthy boundaries is essential for HSPs. This includes practising assertiveness, prioritising self-care, and recognising that it is okay to put our own needs first. For the longest time, I struggled with setting and communicating healthy boundaries, especially with certain family members. Every time I tried, I would be accused of changing, or being rude and selfish, which the people-pleaser in me received with a lot of hurt. So, I would go back to my old ways, just to keep the peace and not hurt other people's feelings, as well as to feel accepted and loved. I know so many of us, HSPs, struggle and feel the same way.

So after many years of learning and healing, I managed to create a life where I respect myself, my needs, my highly sensitive nature and my emotions enough to set boundaries, and still keep a relationship with the people in my life. I have a masterclass on doing exactly this over here, which will guide you to setting healthy boundaries with grace and authenticity, restore your self-worth, and empower you to navigate relationships with confidence.

Coping Strategies for Highly Sensitive People

Thriving as a highly sensitive person (HSP) involves embracing our innate sensitivity and implementing effective strategies to navigate the challenges it presents. Here are several comprehensive approaches to enhance well-being and harness the strengths of high sensitivity:

1.Self-Care Practices

Self-care is essential for everyone, but for HSPs, it becomes particularly crucial. Given our heightened awareness and responsiveness to internal and external stimuli, we need to be proactive in managing our well-being. Here are some tailored self-care practices:

1. Decompression Time: Make space in your schedule for decompression time. Regularly set aside moments to unwind and recharge, free from external demands. This might include quiet time alone, engaging in a relaxing hobby, or simply sitting in nature.

2. Planning and Precautions: Plan ahead for potentially overwhelming events. If you know you have a busy day or a socially demanding event, take precautions such as ensuring you have time to rest before and after, or bringing items that can help you stay calm, like noise-cancelling headphones or calming essential oils.

3. Mindful Consumption: Be mindful of how substances like caffeine, sugar, and alcohol affect you. Many HSPs find that these substances can heighten their sensitivity and lead to increased anxiety or overstimulation. Reducing or moderating intake can help maintain emotional equilibrium. Don't forget what you also consume energetically and mentally. Watching or reading the news, violent TV shows or spending too much time on social media can leave you overstimulated too.

4. Calming Environment: Create a low-stimulus, calming environment, especially in your home. This could include soft lighting, soothing colours, and reducing clutter. Incorporate elements that promote relaxation, such as comfortable seating, natural elements like plants, and calming scents.

5. Avoid Multitasking: Reduce multitasking to minimise cognitive overload. Focus on one task at a time to improve efficiency and reduce stress. Prioritising tasks and breaking them into manageable steps can help you stay organised and calm. What works for me is to create a monthly list of things I want or need to do, and then I break those down into weekly and daily tasks. It really helps me with feeling overwhelmed and with brain fog. I am more able to focus and be grounded.

6. Creative Outlets: Embrace your creativity as an outlet for processing emotions and reducing stress. Whether it’s painting, writing, music, or any other form of creative expression, these activities can provide a therapeutic release and foster a sense of accomplishment.

2. Mindfulness and Emotional Regulation

Mindfulness practices can help HSPs stay grounded and manage overwhelming emotions. Techniques such as meditation, deep breathing exercises, and mindful movement (like yoga) can enhance emotional regulation.

• Journaling: Writing about your thoughts and feelings can provide clarity and release pent-up emotions. Journaling allows you to process your experiences and reflect on your day in a structured way, helping you understand and manage your sensitivity. If you don't know how to start journaling or struggle with keeping a journaling habit, I have various articles on my blog that you can check out.

• Meditation: Regular meditation practice can help calm your mind and reduce stress. Mindfulness meditation, in particular, encourages a non-judgmental awareness of the present moment, which can be incredibly grounding for HSPs.

• Reach Out for Support: Don’t hesitate to reach out to loved ones or professionals if you’re struggling. While we, as HSPs often play the role of caregiver, it's important to recognise when you need support. Sharing your feelings with a trusted friend or family member can provide comfort and perspective.

3. Building a Supportive Network

Connecting with others who understand and appreciate your sensitivity can provide a much-needed support system. Whether through friendships, support groups, or professional therapy, building a network of understanding individuals can offer comfort and encouragement.

• Reaching Out: Don’t hesitate to reach out to loved ones or a professional if you’re struggling. Talking to others for support should never be overlooked, even if you’re usually the helper. Sometimes, even the strongest of us need a helping hand from a professional.

4. Getting Professional Support

While high sensitivity is not a mental health condition, it can make you more susceptible to conditions such as depression and anxiety. If you find it difficult to manage stress or have been feeling low for an extended period, professional support may be beneficial.

• Trauma-Informed Therapy: Working with a trauma-informed therapist can provide you with the space and time to process your feelings and develop effective self-regulating coping strategies, whilst nurturing a safe space for you to navigate and process your emotions and thoughts. 

• Counselling: Engaging with a counsellor who understands high sensitivity can offer tailored support. They can help you develop strategies to manage stress, build resilience, and enhance your overall well-being.

Embracing Your Sensitivity

Ultimately, the goal is to embrace your sensitivity as a unique gift rather than viewing it as a burden. Recognising the strengths that come with being highly sensitive—such as deep empathy, creativity, and intuition—can help you appreciate and celebrate your nature.

By integrating these coping strategies into your daily life, you can transform your sensitivity into a source of strength and resilience. Remember, your sensitivity is a powerful tool that, when managed well, can enhance your life and the lives of those around you.

The journey of understanding and embracing the highly sensitive person is one of discovery and empowerment. HSPs bring a unique and invaluable perspective to the world, offering insights, empathy, and creativity that enrich our collective experience. By acknowledging and celebrating our sensitivity, we can not only thrive in a world that often overlooks our gifts but also inspire others to appreciate the beauty and strength of sensitivity.

As we continue to understand and appreciate the highly sensitive person, we create a more inclusive and empathetic world, one where sensitivity is seen as a strength and a source of beauty.

Embrace your sensitivity, and let it guide you to a life of depth, connection, and fulfilment.

Love and healing,
Ligia xx

Olá! I’m a Ligia, a Trauma Informed Self-Healing Teacher, Journaling Therapist and Soul Calling Reader.

As a Highly Sensitive Person (HSP) myself, I understand the profound depth at which you experience life. My sensitivity has been both a gift and a challenge, intensifying the impact of childhood trauma and shaping my journey of self-discovery and healing.

I work with Highly Sensitive Souls who desire to heal past wounds and embark on their own self-healing journey. Together, we will rediscover who you are at a soul level, remember your truth, and reconnect with your sensitivity and soul’s calling.

I am the Founder and creator of the T.R.U.S.T™ Pathway, a transformative methodology designed to help you move from being wounded to becoming a cycle breaker. Through this pathway, you will heal imprinted ancestral, societal, and childhood conditioning, live an abundantly aligned life, and break the lineage cycle of pain, trauma, and abuse for future generations.

My unique approach combines my life experience, clairvoyance ability, inherent sensitivity and trauma-informed healing. I believe that true healing happens by befriending your shadows, not disowning them. This trauma-informed perspective ensures that we address the root causes of your pain with compassion and understanding, creating a safe space for your healing journey.

As a survivor of childhood abuse, bullying, depression, and anxiety, I know firsthand the struggles of feeling lost, lonely, and disconnected from life. My sensitivity made these experiences even more intense, but it also equipped me with a deep understanding of the healing process. I also understand the fear of the unhealthy footprints that our experiences can leave on our children.

It is my life's mission to heal myself and to help inspire others to end the cycle of trauma and pain with them. By sharing my journey and guiding you through yours, I hope to create a ripple effect of healing and transformation.

Know that I believe you. I hear you. I see you. And I'm here to help you find your own power to self-heal and embrace your sensitivity.

My podcast, The Soulcery Podcast, supports and inspires people to be their own healers and connect with their souls.

About Ligia