Being a highly sensitive person has some amazing benefits, including an ability to experience the world and tune into people’s emotions at a heightened level. But this extraordinary sensitivity can be overwhelming, leading some to turn to substances in an attempt to cope.
You may not have heard about highly sensitive people before TikTok brought this term – and the larger issues related to it – to a global platform, with the hashtag #highlysensitiveperson receiving over 133 million views. There has been ongoing scientific research on exactly what “high sensitivity” or “HS” means for people. More than just a trendy term, HS is thought to be linked to a heightened risk for addiction, making how to manage this common but sometimes challenging trait a priority for those who live with it.
What is a Highly Sensitive Person?
If you are one of the growing number of people identifying as HSPs, meaning “highly sensitive persons,” you may be curious about exactly what this entails. High sensitivity is a neurobiological difference that someone is born with that causes them to experience the world in a different, and sometimes overwhelming way. HSP isn’t considered to be a highly sensitive disorder, or a type of sensitive personality disorder. In fact, there is no HSP mental disorder. Rather it’s a personality trait that results in a variety of implications on how someone senses what’s around them.
The neurobiological differences of HSPs are related to the greater depth of processing in a highly sensitive mind, as well as the increased activity of mirror neurons, which are related to empathy. These brain cells react the same way when an act is experienced and when an act is observed, allowing us to emotionally react to the hurts or joys of others.
These same differences can result in a more intense sensory experience as well, with smells, sounds or feelings becoming “too much.” While some have no problem ignoring the discomfort of a slightly itchy sweater, or enjoy a booming, raucous concert, HSPs may feel like their senses are under assault. An HSP might find themselves drinking to try and dull their response to what is around them, suddenly leaving events that feel overwhelming, or making it through these situations but feeling completely drained afterwards.
Recently this term has gained traction on social media platforms like TikTok, spurring videos about its definition, key traits, and how to manage it. This has helped to bring further understanding of HSPs, clarifying that these traits aren’t borne from a lack of resilience or an overreaction, but a natural response of a brain that is wired to absorb and process more environmental inputs.
Highly Sensitive Person Traits vs Highly Sensitive Person Symptoms
Since being an HSP isn’t considered as a disorder or a diagnosis, the signs of being an HSP are generally referred to as “traits” and not “symptoms.” Some common signs of those who are highly sensitive include things like:
- Feeling like an emotional sponge for other’s moods
- Being able to perceive how others feel without them having to tell you
- Well-developed emotional intelligence
- Being overwhelmed by loud sound, bright light, smells, crowds, or other high-sensory experiences
- Being easily startled
- Needing to take time to “recharge” after being around people or in high-sensory areas
- Having a deep appreciation for art, music, nature, and beauty
- Absorbing experiences at a deep level
- Being drawn towards meditation or other types of contemplation
How Does Being an HSP Affect Your Daily Life?
Being a highly sensitive person shares some similar qualities to those of a person with high emotional intelligence (EQ), and often HSPs do have high EQs. However, HSPs also possess greater levels of sensory awareness that aren’t an innate part of emotional intelligence in addition to heightened abilities to read people emotionally.
HSPs can use this elevated sensitivity to keenly understand and react to those around them. They are likely more aware of subtle nuances or nonverbal cues in interactions that help clarify a person’s emotional state and intentions, and may be able to communicate more effectively based on their ability to read someone’s feelings.
However, the high levels of emotional and sensory input can also be overwhelming and exhausting, particularly in situations of high stress. HSPs can find themselves fatigued by social interactions or outings, and disoriented by the strong emotions of others. They may be easily offended, and some HSPs find themselves struggling with repressed anger as they may empathise with the person they are upset with to the point that they are unable to process any problems with them. HSPs can also be more susceptible to burnout, as they may overthink or be unable to disconnect from stress at work.
ADHD, HSP – Understanding this Relationship
Being highly sensitive is a common trait for those also diagnosed with ADHD. Many with ADHD notice an increased sensitivity to both physical and emotional stimuli, as well as the potential to be overwhelmed by a situation or event. For an HSP, ADHD that is undiagnosed can cause even greater challenges in learning how to manage stress and overstimulation. This underscores the importance of seeking professional support if you feel like there may be something else beyond your HSP personality traits.
HSPs and the Potential for Addiction
The emotional overwhelm, which is part of being an HSP, plays a role in what could lead to an increased risk for addiction in HSPs. Substances can help to numb the brain from the flurry of input it is receiving, providing temporary relief from feeling overwhelmed, but also setting up a potentially problematic relationship between an HSP and alcohol or drugs.
Though research hasn’t yet produced any concrete link between HSPs and addiction, some psychologists and HSPs themselves have noticed that the use of substances as a type of medication for highly sensitive persons in high-sensory or stressful situations could lead to dependency.
For a highly sensitive person, medication in the form of alcohol or drug use could lead to addiction. An understanding of this potential is an important part of beginning to develop strategies for stress management that don’t involve substance use. Healthy alternatives for stress management for HSPs can include things like:
- Breathing exercises
- Connecting with a trusted friend
- Building in a “waiting period” to help calm yourself before pouring a drink
- Engaging in other things that calm you, like making a cup of tea, or going for a walk
- Making a list to remind yourself about the negative aspects of unhealthy coping mechanisms, such as feeling hungover or anxious after drinking
Steadily working in good practices for stress management, as well as time to recharge, can make a positive difference in overall HSP mental health.
Highly Sensitive Person Treatment Options
If you are struggling with your sensitivity and feeling overwhelmed by what’s happening in your life, there are options for support. Many HSPs find that cognitive behavioural therapy (CBT) is very useful in helping to process deep thoughts and emotions, and works well as a supportive sounding board. CBT focuses on identifying negative patterns of thought and exploring their root causes in an effort to better understand how these impact outlook and behaviour, and to cultivate positive ways of thinking. People in CBT have the opportunity to jointly examine their reactions to life events and situations with their therapist, and learn healthy ways to cope with stress, disappointment, and challenge.
Another type of treatment that some HSPs find helpful is coaching. Different from therapy, coaching is a shorter-term, goal oriented practice that focuses on the future. Coaching assists people in identifying what they want to work on and how to achieve their aims, and can be useful in helping HSPs sort through all the input they are receiving and hone in on what they want.
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Q: What are the traits of a highly sensitive person?
A:
- Feeling like an emotional sponge for other’s moods
- Being able to perceive how others feel without them having to tell you
- Well-developed emotional intelligence
- Being overwhelmed by high-sensory experiences
- Being easily startled
- Needing to take time to “recharge” after being around people or in high-sensory areas
- Having a deep appreciation for art, music, nature, and beauty
- Absorbing experiences at a deep level
Q: How can you tell if someone is highly sensitive?
A: While some have no problem ignoring the discomfort of a slightly itchy sweater, or enjoy a booming, raucous concert, HSPs may feel like their senses are under assault. An HSP might find themselves drinking to try and dull their response to what’s around them, suddenly leaving events that feel overwhelming, or making it through these situations but feeling completely drained afterwards.
Q: Do HSP have anger issues?
A: HSPs can find themselves fatigued by social interactions or outings, and disoriented by the strong emotions of others. They may be easily offended, and some HSPs find themselves struggling with repressed anger as they may empathise with the person they’re upset with to the point that they’re unable to process any problems with them.
Q: What are the hidden strengths of highly sensitive people?
A: HSPs can use this elevated sensitivity to keenly understand and react to those around them. They are likely more aware of subtle nuances or nonverbal cues in interactions that help clarify a person’s emotional state and intentions, and may be able to communicate more effectively based on their ability to read someone’s feelings.
Q: Are HSPs more prone to addiction?
A: Substances can help to numb the brain, providing temporary relief from feeling overwhelmed, but also setting up a potentially problematic relationship between an HSP and alcohol or drugs. Though research hasn’t yet produced any concrete link between HSPs and addiction, some psychologists and HSPs themselves have noticed that the use of substances as a type of medication could lead to dependency.
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