The Highly Sensitive Person: An Introduction

Sensitivity-- emotional or otherwise-- is not exactly a new concept to the world. Nor was it when research psychologist Dr. Elaine Aron published the book "The Highly Sensitive Person" in 1996. However, Aron's book shed some new light on a topic that affects a large number of people, by asking the world to consider sensitivity as a inherent physical trait, rather than as a possible pathology.

Although more than a decade has passed, and the book has offered personal insights for hundreds of thousands of people, there remain questions and a fair amount of skepticism of sensitivity as a "trait." Interestingly enough, some of this skepticism can be found in the very people who are highly sensitive persons (HSPs), themselves. Such skepticism can very likely be attributed to a general trend in our society to "medicalize" or "pathologize" many things that essentially fall within the realm of "normal human experience."

This article offers a brief introduction to the HSP trait. For more articles about different HSP related topics, please check the list at the end of this article.

Dr. Aron's research suggests that approximately 15-20% of the population fit the description of being "Highly Sensitive." HSPs-- by her definition-- are people whose brains and central nervous systems are "wired" in such a way that they are more acutely aware of, and attuned to, themselves, other people, and their environment. As a result, a highly sensitive person is more easily stimulated and aroused by their surroundings, from which it follows that they also get more readily "overaroused" than most people. This is an inborn trait which-- interestingly enough-- researchers have also observed in animal populations ranging from deer to octopi.

The immediate thing that comes to mind when people hear the term "sensitive" is that someone gets their feelings hurt really easily. Whereas this kind of emotional sensitivity can certainly be a part of being an HSP, it is by no means what "defines" the trait.

Sensitivity varies considerably from person to person, and manifests in different ways. Indeed, getting one's feelings hurt easily can be one part of the picture. But there is much more. HSPs are often very sensitive to pain, and often respond to much lower doses of medications than most people. They tend to be easily startled, and often overwhelmed by loud sensory inputs. They tend to be cautious and highly conscientious. They are easily shaken up and distressed by changes, and don't do well in "multitasking" situations. They are often negatively affected by loud noises, strong scents and smells, or bright lights. They tend to be "cooperative," rather than "competitive." They get easily rattled in stressful situations. They are often deeply empathic and frequently "pick up moods" from other people. Even when extraverted, they tend to be introspective, have rich inner lives, and need a lot of time alone. HSPs also are disproportionately drawn to the arts and music, and tend to be very easily moved to tears by expressions of beauty and intensity, as well as images of horror and violence.

If some of this sounds like you, or someone you know, you might consider looking at this free self-test for sensitivity, on Dr. Aron's web site.

An HSP is not, by definition, "an introvert." Whereas the trait does have a high correlation with introversion, approximately 30% of HSPs are extraverts.

An HSP is not "a shy person." Shyness is widely recognized as being an issue centered around self-perception-- typically excessive self-consciousness, irrationally negative self-evaluation, and irrationally negative self-preoccupation. People are not born shy, and the psychology profession has established that there is really no "sense of self" prior to ages 12-18 months. As such, you can't really be born shy.

An HSP is not "socially anxious." Social Anxiety is a mental/emotional disorder, typically the result of some kind of emotional trauma or ongoing condition that makes social situations particularly difficult for that individual. Social Anxiety deals with fears, while being an HSP deals with nervous system arousal levels. It should be noted, however, that because HSPs tend to be both introspective and more attuned to social stimuli, they are somewhat more likely to encounter situations that may lead to developing Social Anxiety.

An HSP is not "superior," in some way. The trait is basically "neutral," with associated upsides and downsides. For example an HSP may be able to hear your baby crying even when you can't ("positive"), but potentially may never enjoy a live concert because it's overwhelmingly loud ("negative") to their ears. Or, an HSP may be able to smell a gas leak before anyone else ("good"), but might get repeated headaches from being exposed to the smell of common household cleaning products ("bad").

An HSP is not, by definition, "neurotic." This is perhaps the most difficult aspect of the HSP trait to explain since-- after all-- the word "neurotic" is directly linked to nervous system disorders, and being highly sensitive is all about the nervous system. What perhaps should be kept in mind is how we define neurosis: A non-psychotic mental illness that triggers feelings of distress and anxiety, and generally results in impaired functioning. One way to distinguish is to remember that neuroses center around pathological responses, while sensitivity represents healthy/normal (albeit possibly extreme) responses. Sensitivity does not involve mental illness, although (as in the case of Social Anxiety) HSPs may be more prone to neuroses than the population at large.

HSP is not a synonym for "nice person" or "milquetoast." Again, it's important to remember that behaviors then to be a choice. I have met a number of HSPs I would by no means characterize as "nice people," nor does sensitivity necessarily make someone a "pushover."

The important distinction to make here is between what constitutes "a behavior" and what is a "physiological trait." I agree entirely that anyone can choose to act in a sensitive manner. As such, the answer to the above question-- strictly speaking-- could be "yes." The primary difference is that an HSP doesn't really have a choice in the matter. Think of it this way: Regardless of whether they like the sun or not, some people can go outside in the summer and work all day, and all they get is a tan. Others, however (who may love the sun), get third degree sunburns within an hour. And so it is, with HSPs and their sensitivity, since we are actually dealing with brains and central nervous systems that are "wired" a little differently from the majority of the population.

This becomes important when it comes to understanding interactions with HSPs. Many societies do not value sensitivity, because we live in a competitive "dog-eat-dog" world. Whatever your perception of sensitivity may be, keep in mind that telling a highly sensitive person to "get over it" and "develop a thicker skin" is an exercise in futility; they cannot change the way their nervous system is wired any more than you can change the natural color of your eyes or the size of your feet.

So what's the point of all this?

This is the first of a series of planned articles about being an HSP, and how to incorporate the trait into getting the most out of life, as opposed to "hiding" because the world just seems to overwhelming. These articles are intended both as insights for HSPs, as well as insights for those who have HSPs in their life, and feel a little unsure of how to deal with this "overly sensitive person" who seems to respond to life rather differently from the rest of the world.

As an HSP, myself, I have been studying and incorporating the trait into my lifestyle and choices for more than a decade, and I continue to be surprised by how little practical and concrete information is available. There is plenty of "theory" out there, but not so much when it comes to the "nuts and bolts" of how to deal with and make the most of a variety of situations that may be "easy" for most people, but present challenges for the typical HSP. With a bit of luck, I can perhaps address some of these issues.

Other Articles about being a Highly Sensitive Person:

HSPs and the Challenge of Friendships

So WHAT if I'm Sensitive? Why does it matter to you?

OK, so I'm an HSP-- NOW what?

HSP Gatherings, Groups and Workshops

Highly Sensitive or Highly Touchy?

The following book list introduces some of the essential reading on the topic of being a Highly Sensitive Person-- might be something nice to give yourself, or someone in your life who seems to fit the description.