Am I a Highly Sensitive Person?
A highly sensitive person (HSP) is not an official clinical diagnosis. Instead, it’s a way of describing individuals who experience emotions deeply. This deeper emotional experience can leave many HSPs feeling like there’s something “wrong” with them or like they’re all alone. Actually, recent studies show that about 20% of adults in the U.S. could be described as HSPs. You may feel different, but you’re actually in good company. While many people think about being an HSP as a negative thing, there are actually many benefits to experiencing emotions more deeply. In this blog, we’ll talk a little about common experiences of HSPs and how to make the most of the many benefits of being more sensitive.
What Are the Warning Signs I’m an HSP?
If you think you may be an HSP, consider your answers to these questions:
Do I feel emotions more intensely or for a longer than others?
Have I heard, “Stop being so sensitive,” from others?
Do I enjoy a rich inner life and sometimes have a tough time engaging with others?
Am I often very upset when I see other people behaving in ways that I perceive as cruel or lacking compassion?
Do I find myself feeling exhausted after engaging with others and empathizing with their emotional experiences?
Am I often overwhelmed when I experience conflict, confrontation, or criticism?
Does art, music, theater, and natural beauty move me deeply?
Can too much sensory input overwhelm me?
Is Being an HSP a Bad Thing?
If you answered yes to more than half of the questions in the previous section, I have some good news and some bad news for you, and they’re both the same news – you’re probably a highly sensitive person. HSPs have many strengths, but being highly sensitive also comes with its share of draw backs. Below, I’m providing a few tips to help HSPs maximize their strengths to manage the potentially negative effects of increased sensitivity:
Really feel your feelings. This is something anyone can benefit from, but it’s especially important for an HSP. If you feel an emotion rising, let yourself feel it. Don’t try to distract yourself or push the emotion away. Just let yourself fully experience the feeling and consider the way the emotion is impacting your thoughts and behaviors.
Once you’ve let yourself sit in the emotion for a while (usually a few minutes is enough), get up and do something else. Do the dishes. Go for a walk. You’re not avoiding your emotions anymore. Instead, you’re opening up to new emotions and thoughts by changing your behavior.
Make time to recharge. One of the hardest things about being an HSP is how exhausting and overwhelming intense emotional experiences can be. Make an effort to set aside time for yourself every day. Do something you enjoy (read, go for a walk, etc.) or just sit and enjoy the quiet.
Set boundaries. The ability to empathize and show compassion for other people often leaves HSPs not making space for their own needs. Setting boundaries with family members, friends, and romantic partners can be very important to ensure the HSPs needs are met in relationships.
Should I Consider Working with a Therapist?
Being an HSP can actually be a wonderful thing. HSPs are intuitive, empathetic, and compassionate, but feeling emotions deeply can also be exhausting. Therapy can help individuals develop skills to process emotions more quickly and effectively. Visiting with a therapist can also help people who consider themselves to be HSPs to develop coping tools to increase resilience. If you live in New York or New Jersey, I hope you’ll consider working with me. I’m Ashley Pichardo, a licensed mental health counselor. On my getting started page, you can schedule a consultation, full session, or just reach out with questions. I look forward to hearing from you soon.
