HSP: 10 Signs You Might Be A Highly Sensitive Person

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After going through my entire life feeling as if I had to change who I was to fit in, I discovered a group of people who were all saying the same thing. We see the world a bit different than most. Often we crave solitude over following the crowd. We don’t quite understand why the norm is the norm. And it is really easy for us to get lost in our own world. We are Highly Sensitive People. We are not broken- just different.

What is a Highly Sensitive Person?

A highly sensitive person, or an HSP for short, has an increased sensitivity to physical, emotional, and/or social stimuli. Overall an HSP just reaches their threshold for stimulation sooner than the average person.

While all people are sensitive about certain things, an HSP tends to feel things more than average. Often considered as being “too sensitive,” psychologist Elaine Aron describes it is a personality trait with both strengths and challenges in her book “The Highly Sensitive Person”.

While you cannot be diagnosed as being an HSP, understanding that your empathy and other sensitivities are just turned up a bit more than others can lead you to better ways of coping when it poses challenges in your day to day life.

My HSP Example

I think of it as if we are all carrying a glass of water in the rain. While most of the world is starting with an empty glass, HSP’s start with a glass half full. As we go about our walk, our glasses fill up before everyone else. If we don’t want it to overflow, we have to retreat to where it is dry sooner. Also, if people start knocking into us as we are carrying our overfull glass, we might start to get especially overwhelmed as we are focusing on keeping the water in our glass.

I know it’s kind of a silly example (why would we be carrying a glass of water in a rain storm or care if it overflowed) but it is the perfect visual example for me. When I start to get overwhelmed and everyone is like “don’t be so sensitive” I go to this example in my mind and I remind myself that they don’t quite recognize why my glass got so full because they started with an empty one. Neither of us is wrong or defective, just different. And in times of no rain, starting with a glass half full of water would be seen as a good thing.

Are You a Highly Sensitive Person?

Here are some signs you might want to consider that you too might be an HSP:

Violence on TV causes you to close your eyes or have to leave the room
Listening to or watching the news is often too much for you
On the other hand, you are deeply moved by beauty expressed in art, nature, or “good news” stories
Crowds overwhelm you
Your threshold for noise tends to be lower than others
You are sensitive to bright lights or overly dim rooms
Sometimes your clothing can be unbearably uncomfortable
You NEED regular downtime
You are a daydreamer and can easily get lost in your own head
Anxiety is a common feeling for you

If you identify with all or most of these you might want to consider taking Dr. Aron’s, Highly Sensitive Person questionnaire.

How Common are HSP’s?

It is estimated that 20% of the population is highly sensitive. That means that society is built around the other 80% of less sensitive individuals. That explains why so much of “the norm” such as action movies, intense music, and crowded spaces bother us and not our friends and family.

Because of this, highly sensitive people would benefit from finding coping strategies to better recognize and cope with the stresses of simply existing in our society.

Coping Mechanisms for HSP’s

Self care is especially important for HSP’s. Being able to recognize when you are becoming overwhelmed and knowing what actions to take to make you comfortable again is how you will be able to handle life as a highly sensitive person. Some coping mechanisms include:

Practicing gratitude
Deep breathing
Meditation and mindfulness
Practice journaling
Avoid triggers such as scary movies or the news
Avoid people who zap your energy
Learn to say no to overwhelming demands
Set up a retreat space in your home
Learn not to feel guilty for caring for your needs
Practice slow living hobbies
Practice good sleep hygiene
Include self care in your daily routine
Break up your stressors over multiple days rather than loading them up on one day. For example, shop for groceries on one day and go to the mall to buy new jeans a few days later. I tend to have a tolerance for one or two stores max in a trip. But for you, it might be something else like making phone calls, doing household chores, or attending social events. Give yourself plenty of breaks between tasks you feel overwhelmed by.

From One HSP to Another

If you have been feeling like you just don’t fit with what society says is “normal” and you can’t figure out why, I hope you found some answers here. For me, learning I was an HSP gave me some long searched for answers and the confidence to say “Hey, this is who I am. Sorry if you don’t like it but that’s your problem not mine.” For way too long I felt I had to apologize for being “too much”, “too needy”, and “too sensitive”. But learning the reason I am extra is because I just see and feel more than most, helped me feel more positive about myself and my traits. So if you don’t feel seen, know I see you and take comfort you are not alone.