What is a Highly Sensitive Person (HSP) and Are You One?

A highly sensitive person (HSP) experiences strong physical, mental, or emotional responses to stimuli, both internal and external. HSP is not a condition or a diagnosis. It is, however, a science-based personality trait and roughly 20 percent of the population has it. That means that it is highly likely that you or someone close to you may be an HSP.

HSP typically have a high sensitivity to themselves, others, and their environments. 

According to this Psychology Today article, some traits of a Highly Sensitive may include:

• Difficulty letting go of negativity
• Often experience stress and anxiety
• A tendency to “beat oneself up” when not meeting expectations
• Fears rejection
• Compares oneself to others
• Feels intense anger and resentment towards societal injustices
• Worries about what others think
• Tends to take things personally
• Easily hurt
• Keeps a lot of negative emotions inside
• Have a hard time receiving constructive criticism
• Overreacts to perceived threats
• Feels awkward in groups
• Uncomfortable when exposed to bright lights, loud sounds, or certain strong scents
• Startles easily
• Uncomfortable in large crowds
• Feels upset by negative news in the media

Keep in mind that you don’t have to have all of these qualities to be considered an HSP. You may even have some that aren’t listed.

So, maybe you’ve known for quite some time that you are an HSP, or maybe you are starting to realize that you may be. Either way, there are basic strategies that you can incorporate into your daily life to help you care for yourself during times of stress while navigating the minefields of life. 

Here are 5 Self Care Tips for the Highly Sensitive Person:

1. Diligently Set Boundaries

If you are an HSP, boundaries can become your best friend. Since HSP is a little-known and often misunderstood personality type, you may be surrounded by people who try to coerce you “out of your shell”. When really what they’re saying is: “You should be more like me”.

Nothing could be further from the truth. No one is perfect and everybody is different. Because this seems to be a little-known practiced fact of life…You gotta set some serious boundaries. 

Setting boundaries is a huge self-care technique.  Boundaries come in many forms. The first and most important is to set boundaries in your relationships. Surround yourself with people that do not create more stress for you and accept you as you are.  However, this may also mean letting those you love know when they are creating more anxiety in your life. 

The second type of boundary is one of time and space. If you know that a jam-packed schedule will create tension in your day, do your best to plan your schedule to allow breathing room between meetings or activities. Or give yourself a lunch break away from people and places so you can reset.

2. Practice the Fine Art of Mindfulness

Because you tend to become overstimulated very quickly, mindfulness can become a useful tool in your self-care box. Mindfulness encourages you to be more aware of your breathing, thoughts, feelings, as well as physical sensations at any given moment. 

Mindfulness techniques have been proven to reduce stress and anxiety. There are many practical ways to experience mindfulness. You can be mindful during mealtime. You can be mindful of your surroundings. You can also be mindful of the thoughts you allow into your mind. 

Consider practicing meditation, either guided or on your own, or try yoga in the privacy of your own home. These disciplines help you to be more mindful while in the real world.

3. Create Beautiful Spaces for Relaxation

Create physical spaces of relaxation in your life. Your home and office (if you have a private one), should be areas you feel comfortable, safe, and not triggered by anything. This can be enhanced by soothing lights, sounds, and scents. 

 4. Create Strategic Self-Care Practice

Self-care is far more than pedicures, massages, and the guilty-pleasure TV shows. However, if all those things help you relax, go for it! Self-care is as basic as eating nutritious meals that fuel your body and mind, drinking clean water, and getting plenty of quality sleep. Also, not over-doing it on what can make your body go crazy like caffeine or sugary foods. Simple self-care can go a long way and help give you the energy to practice self-care in other forms, such as setting boundaries.

In this article, I give detailed instructions on how you can create a self-care habit on autopilot.

5. Know Yourself

The benefits of self-awareness reach far and wide. You know what causes you stress, so do your best to avoid these people, places, and things. If you do not know what your triggers are, you should work at being more mindful, so you can find the pressure points. 

Consider keeping a journal and writing about your feelings when you are feeling overwhelmed or anxious. This may help you uncover what is causing the tension and you may be able to avoid these situations in the future. Knowing yourself and your triggers will allow you to better achieve the first four tips in this article so you can be your best self.

Final thoughts

There is a huge upside to being an HSP. As an HSP, your brain and nervous system have an innate ability to process subtleties that most people miss.

We need the empathetic insight of HSP to balance out all of the insensitivity in the world today. 

Being a highly sensitive person is nothing to be ashamed of. You are normal and healthy. Your personality has some serious advantages.  You just need to know yourself a little better and take steps to prepare yourself daily. Through the process of learning to better care for yourself, you may just find that you are stronger and more resilient than you ever thought.

As always,

Be well + good,

Elaine xx