9 Steps to Embracing Yourself as a Highly Sensitive Person
The Highly Sensitive Person (HSP), also referred to as someone who experiences Sensory-Processing Sensitivity (SPS), is someone who experiences emotions and physical sensations deeply. HSPs commonly become overstimulated by things such as sounds, to-do lists, and the emotions of themselves and others around them. The specific experience of an HSP varies from person to person, but, according to Elaine Aron, there are a handful of common themes:
Processing information deeply
Getting overstimulated easily
Having strong emotional responses to experiences, positive or negative
Feeling intense empathy
Sensing many details and subtleties
HPSs carry strengths that can sometimes be overshadowed by the challenges. Strengths oftentimes include strong intuition, creativity, the ability to deeply experience beautiful moments in life, and compassion for others. Simultaneously, going through life as an HSP poses various challenges which may include feeling overwhelmed easily, having difficulty managing emotions, experiencing painful emotions intensely, experiencing low self-worth, and feeling misunderstood by others.
Let’s begin the process of truly understanding and embracing your sensitivity:
Learn more about the trait. There are great resources available (listed below) to help you and your loved ones better understand the trait and how you experience it.
Reflect on challenges you face as an HSP. It may be beneficial to connect with a therapist who works with HSPs to process your experiences and heal emotional wounds.
Identify at least 3 strengths you have as a result of your sensitivity… and celebrate them!
Connect with other HSPs. HSPs make up about 20% of the population, which means that the majority of your interactions are likely with people who are not highly sensitive. It is important to remind yourself that you are not alone in your experience.
Allow yourself to take a break from stimulation. This may include scheduling quiet time, stepping away from your desk during the workday, or taking a minute to close your eyes or use noise-canceling headphones.
Set boundaries. Say “no” when you need a break or feel overstimulated. Communicate your needs with loved ones.
Make a game plan for potentially overwhelming situations. If you’re planning to go to a concert, party, or something else that you know may overwhelm you, make a plan for how you can take breaks when needed. Bring anything you might need to support your sensitivity (a cozy sweater, sunglasses, earplugs, etc.).
Practice mindfulness. Practice noticing how your body feels, what emotions you experience, and what you observe around you. This can help reduce overstimulation and increase appreciation of surroundings.
Practice self-compassion. Learn to speak to yourself with kindness, appreciation, and understanding.
You deserve to honor your needs, find support in your experience, and appreciate your strengths.
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