5 Signs You're a Highly Sensitive Person (HSP)
We all have our unique superpowers. At least that’s the bedtime story we tell our children, right? But what if your special strength is also your Achilles heel?
Take Highly Sensitive Persons (HSPs). About 20 percent of the population, or 1 in 5 of us, are Highly Sensitive Persons, possessing a trait called Sensory Processing Sensitivity (SPS). HSPs have keener senses, a heightened response to stimuli, and more power to process that information.
Living with Sensory Processing Sensitivity is like having the volume turned up on ALL your senses, and after a while, all of that incoming stimuli can take their toll.
Maybe you’ve met some of these ”super” sensors, whose powers of perception are truly next level. Here are some distinguishing traits:
- They see the small things that others often overlook, so they’re usually the first to say, “nice haircut!” to a coworker who just got a trim.
- They notice when your hands are full and run to open the door for you.
- They can’t actually read your mind, but it’s probably the person with SPS who asks, “what’s wrong?” when you’re stewing about something.
- They might overreact to noise or be easily startled.
- They notice tags, weird seams on clothing, or fabrics that itch.
- They are super empathetic and “absorb” others’ energy, which can be exhausting.
- They very often need to take a break to “recharge,” retreating to find quiet, darkness, and solitude.
Or maybe you’re wondering if YOU could be an HSP. It’s not uncommon for people with SPS to be labeled as “too sensitive,” “overreactive,” or “emotional.” More than likely, they’ve been told at some point to just calm down — it’s not a big deal. Grow a thicker skin. Have you tried to just relax?
If that’s you, you (and others) may not have fully understood your unique talents until now.
It’s time that you realize your true potential because as it turns out, the world needs its HSPs.
What Is SPS and Who Are HSPs?
Officially, Sensory Processing Sensitivity (SPS) is defined by “a greater depth of processing, cognizance of subtleties in the environment, being easily overstimulated, having stronger emotional responses (both positive and negative), and empathy to others' affective cues.”
You won’t find it in the DSM-V, because it’s not a mental disorder or condition — it’s a trait. What’s the difference? For most THINGS, there is a normal distribution or a range of what’s considered “normal” or typical. Take height for example. The average adult male is 5’9”. 95 percent of men are between 5’4” and 6’4”. The very short and very tall aren’t abnormal; they’re just rare.
Traits represent “normal” variations in our genetic code, like hair color, eye color, as opposed to something wrong with us that needs to be fixed.
In other words, SPS is a feature, not a bug.
Why Do Some People Have Sensory Processing Sensitivity?
Researchers think that SPS may have evolved as a survival strategy, and it’s easy to see how having keener senses might give one a protective advantage.
But that’s not what scientists find — this trait doesn’t always benefit the individual, but it does benefit the group as a whole.
Picture for example our nomadic hunter-gatherer ancestors. Our biology hasn’t changed much since then, so it’s useful to ask how being a Highly Sensitive Person (HSP) back then would have helped the tribe?
It’s possible that those with the keenest senses and perceptions were the watchdogs or hunters, first to notice a faint odor on the wind or subtle sounds that could warn of danger. They’re the first ones to notice when a tribe member “doesn’t look well” and needs care. They may even have been the peacekeepers of the group, able to sense tension and subtle body language cues, giving them the chance to intervene and prevent fighting and conflict.
The trait has been found in over 100 different animal species, but it’s only ever found in a small percentage of any given population. This makes sense because while advantageous in some situations, SPS has consequences for the brain and body, so it’s not what you want everyone to have. As the authors of this study note, “if all organisms were equally sensitive, there would be no advantage to it.”
If the theories are correct, HSPs evolved by design to fill a special role. The world might look a little different today, but by understanding the unique talents of HSPs, you can learn to turn sensitivity into a superpower.
5 Signs You’re a Highly Sensitive Person
The following is a list of the major qualities that define HSPs, as well as how those qualities can play out, both as strengths and as weaknesses.
It's important to note that you're not necessarily an HSP just because one of these categories of traits is true for you. But once you start nodding your head along with several if not all of them, well then you might just be an HSP :)
1. You’re fiercely hyperaware
Unique strength. Ever feel like everyone else is oblivious to everything? You notice things, even the smallest of details, just because. You can’t help it. You notice if the painting in the office lobby is a little bit crooked. You notice when a coworker gets a new car. You probably remember people’s birthdays.
How it might backfire. That’s great, but it means you see it all — the good and the bad, and you can’t unsee it. Since you process things deeply, your brain files everything away just in case. You may notice every mistake you make or nitpick over the details. It might drive you crazy. “Am I the only one who sees this???” you find yourself saying… and yes, yes you are.
2. Your capacity for empathy is enormous
Unique strength. Being ultrasensitive means that you can “absorb” other people’s emotional energy, their aura, their vibe if you will. As a result, you just get people. You can walk into a room full of people and intuit the mood of the room. It makes you a great listener, friend, and caretaker.
How it might backfire. Taking in other’s emotions is also exhausting and sometimes even painful. If your daughter comes home saying she was bullied at school, you feel her pain deeply. Helping a partner with a stressful situation can leave you feeling drained.
3. You are a deep thinker
Unique strength. HSPs don’t just receive more stimuli, they process it deeply. You might be three steps ahead in a conversation because your mind makes connections so quickly. You often ask big questions (“why are we here?” and “what does it all mean?”). And it makes you a great critical thinker. It furthermore means you likely to have a very active imagination.
How it might backfire. Unfortunately, it also leaves you prone to spinning webs of negative thoughts, too. HSPs can be inclined to anxiety since they can easily compare what’s happening to past events or possible futures. And while not all HSPs are introverts, they’re often mistaken for one as they can get stuck in their heads.
4. You are, ehem, intense
Unique strength. You might get really into art or feel music deeply. In general, you tend to do things to the max. You might particularly enjoy the anticipation, build-up, and execution of something fun you’ve planned, like a vacation or someone’s surprise party.
How it might backfire. At the same time, you acutely feel time or productivity pressure. You can be jumpy. The same surprise party that you were so excited to see through could leave you drained and exhausted, ready to find a dark hole to hide in.
5. You are unusually conscientious about how you do things and how you treat others
Unique strength. Being a thinker and hyperaware of mistakes often means you go out of your way to do the right thing, or try to get things done in the “right” way. A lot of it goes back to the attention to detail and your ability to think through the consequences of your actions.
How it might backfire. Alternatively, you give a lot of yourself to everything, and sometimes it can feel like too much. It’s easy to get wrapped up in doing the right thing and being diligent and burn yourself out in the process.
The Bottom Line
The bedtime story that we tell our kids is the truth — we are all designed with special powers. We need some highly sensitive people around. Who else is going to point out all of our typos and know just when we need to be cheered up?
As Spiderman reminds us, “with great power comes great responsibility.” If you’re an HSP, you can learn to overcome your vulnerabilities and embrace your gifts that benefit everyone.
The world needs you!
