Do you quickly notice how a person feels? Have you been told that you are very empathetic? you may be a highly sensitive person. One of the characteristics of highly sensitive people is that they are very affected by social stimuli, such as the voices and facial expressions of other people.
Thus, a highly sensitive person (HSP) experiences the world differently from others. Due to a biological difference they are born with, they are more aware of details and process information in depth. This means that they tend to be creative and insightful, but it also means that they are more likely than others to become stressed and overwhelmed.
It should be noted that being a highly sensitive person is not a disease or medical condition and does not require treatment. However, it is convenient to understand what our weaknesses and strengths will be when we have this type of personality.
Let´s see some indications that you might be a HSP!
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Signs that you are an HSP
If you identify with the following, you are probably a highly sensitive person. If you still have doubts, try doing a test here.
- HSPs have trouble watching violent movies. Do you have to look away when there are scenes that are too graphic? Highly sensitive people absolutely abhor violence, abuse, neglect, and cruelty. It almost hurts themselves physically.
- They need more downtime than normal. They thrive in silence and a slower pace of life. They need extra time to relax and process each day’s experiences.
- They tend to be “low maintenance” and easy to please. They enjoy the simple things in life and do not settle for less.
- Making decisions takes longer than normal. They have to weigh the pros and cons to come to the best possible decision. Because they tend to take in more information, they can get caught up in overthinking, which takes longer to process.
- They have difficulty with change. Familiar is much less exciting than something new. They may be excited about positive change and very anxious at the same time. As long as they keep going, positive things will happen.
- HSPs feel things more deeply. They notice the fine and minor details. They are very observant and will reflect on their experiences, good and bad. This can lead to overthinking and obsessing. HSPs can have a million good things on any given day, but they will obsess over the one bad thing.
- They have great difficulty with conflict and criticism. They tend to be hard on themselves and aware of their flaws, so when someone points them out, it can be even more overwhelming.
- They tend to have a rich inner world, they are often more creative, perceptive, insightful and self-aware. They dream big and have no problem achieving those dreams.
- They are often misunderstood. HSPs are often called “too sensitive.” Due to their heightened anxiety and tendency to withdraw in new or tense situations, HSPs may be seen as shy and aloof, being labeled something they are not. Many HSPs are actually extroverts!
- They tend to keep their social circle small, but full of love and support. They have a hard time letting another person in, but when they do, they’re there for a long time.
Benefits of being highly sensitive
I hope you don’t associate being a highly sensitive person with a weakness or something you need to change. This personality type has great strengths that you can take advantage of in your personal and professional life.
Let’s see some:
- HSPs tend to notice things that others don’t. Picking up on body language and other subtle cues can help them develop good social skills.
- Empathy: Highly sensitive people tend to be more sensitive to the emotions and moods of others. This can give them more information about other people. It can also help them detect the motives and inclinations of others, which could make them good bosses, supervisors, or detectives.
- Sensitivity to the environment: Highly sensitive people may notice environmental cues that others miss. In the right environment, this can help them spot a hazard.
Disadvantages of being highly sensitive
Being a HSP brings both advantages and challenges. These are some of the weaknesses of highly sensitive people:
- Small noises bother them, which can make them cranky for no apparent reason.
- They over-analyze not only what you say but how you say it compared to how you used to say it. This sometimes leads to unnecessary misunderstandings.
- They like routines and have plenty of time to get things done. That is why if you require them to do something unusual without being able to prepare, they will become more stressed than normal.
- They may be taken advantage of. The reality is that highly sensitive people have a hard time saying no to favors and plans that we don’t really want to go to, so we end up giving in.
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Tips for dealing with your high sensitivity
Below I gather a series of tricks that have worked for me to deal with my sensitivity, I hope they can help you too:
Meditate and practice Mindfulness
Meditation and mindfulness are closely related to the practice of setting limits. Boundary setting, meditation, and mindfulness all involve creating a perimeter around your experiences in life and how you react to them.
When you practice meditation, you learn to step back and observe your thoughts and feelings, and even your physical reactions as something separate from your life and your “I”. With practice you will see that you build resilience in the face of stressful situations and learn to identify stressful situations and detach yourself from them emotionally in the moment.
Create “Relaxation Zones”
That’s simple, identify what you like about your home and add more of it to every room. You can achieve a calm environment by adding some known stress relievers, such as soothing music and aromatherapy, and by having regular “down time.“
Creating calm also means keeping your close relationships as drama-free as possible. You can achieve this by learning conflict resolution and assertiveness techniques which will help you know how to say no and impose your decisions even though people don’t like it.
Ultimately, it’s important to distance yourself from toxic personalities and build a supportive network of friends.
Practice self care
As a highly sensitive person, you are likely more susceptible to the ravages of lack of sleep, poor nutrition, and exhaustion. This means making sure you’re getting enough sleep at night, eating healthy meals, and taking care of your body, mind, and spirit (yes, typical stuff, but it really does influence how you feel and react to stress).
Identify triggers
As a highly sensitive person, it helps to know what stresses you the most so you can prepare for or avoid those triggers in your life.
Pay attention to how you feel throughout the day. You might consider keeping a stress journal to record your feelings and the situations that triggered strong negative emotions. It helps me:
- Using personal devices, such as sunglasses, earplugs, and noise-canceling headphones, to minimize sensory input
- Set at least one area of the house to be low stimulation, such as a dark, quiet room.
- Advocate for accommodations at work or school and incorporate them into daily life as needed
- Write in a journal.
The relationship between introversion and high sensitivity
If you are a highly sensitive person (HSP), you are much more likely to be an introvert than an extrovert. Some studies estimate that about 70% of HSPs are also introverts, so it makes sense that they’re often confused.
However, you can be an introvert and not be very sensitive. This would seem to be less “in tune” with people, because for HSPs, the brightest thing on their radar is other people! It can also mean being less stressed by certain types of stimulation, like time pressure, violent movie scenes, repetitive noises, etc., although you still need plenty of alone time.
Books to learn more about your high sensitivity
Related posts
- Research shows HSPs react worse to criticsNo one likes to hear critics or negative comments about our actions. We feel judged and scrutinized and it’s easy to fall into the “you’re not valued enough” mentality. And the worst thing is that criticism is everywhere, at work, in your social circle, even on the networks. We cannot escape it, nor should we.… Read more: Research shows HSPs react worse to critics
- Differences between being an introvert and a HSPThis blog is dedicated to introverts, highly sensitive people and people with social anxiety, but is it the same thing? In case you don’t know, I’ll tell you in advance, it’s not the same but neither are they exclusive or contradictory terms. The truth is that I am an HSP, an introvert and I have… Read more: Differences between being an introvert and a HSP
- Signs that you are a Highly Sensitive PersonDo you quickly notice how a person feels? Have you been told that you are very empathetic? you may be a highly sensitive person. One of the characteristics of highly sensitive people is that they are very affected by social stimuli, such as the voices and facial expressions of other people. Thus, a highly sensitive… Read more: Signs that you are a Highly Sensitive Person
- Open offices: a hell for introverts and HSPs?It was the third that Tom got up to go to the bathroom, what the hell was this man drinking? In front of me, my other coworker, who seemed to be typing at a thousand miles per hour… or was I typing too slowly? In the background, but still too close, my boss was talking… Read more: Open offices: a hell for introverts and HSPs?
- Disadvantages of being a Highly Sensitive PersonGrowing up being in an unorganized room was enough to put me in a mood. The sound of other people chewing, the crunch of a plastic bag, or the loud noise of a motorcycle drove me crazy. I thought it was just a mania as everyone told me the same thing, that I was too… Read more: Disadvantages of being a Highly Sensitive Person