What Is An HSP?
I’ll never forget when I first learned about Highly Sensitive People (HSPs) and the relief I felt about not being alone in my complicated and often challenging experience of being human. With each question I checked yes to in the HSP self test, I felt more and more validated, discovering that my high sensitivity is not a unique flaw to be fixed, but an innate trait that 15-20% of the population is born with and that comes with many gifts and advantages.
Are you a fellow HSP?
If you’re here, my guess is that you either already identify as an HSP and are seeking support and connection, or you have a suspicion that you may be an HSP and want to learn more. If any of my story resonates with you, and/or you answered yes to more than 14 of the questions in the self test, chances are you are a fellow HSP - welcome to the tribe! If you’re still unsure, read through this D.O.E.S. acronym and notice if you keep thinking, Yes! That’s me! Does everyone not feel this way!?
Elaine Aron, psychologist and researcher who coined the term Highly Sensitive Person in 1996, breaks down the characteristics of this trait into four different categories:
Depth of processing: You notice every detail around you and are constantly processing that information more deeply than the average person, whether you’re aware of it or not. Since you take in so much stimuli, you often feel drained, even when it seems like you haven’t done enough to warrant your low energy level. You feel energized and fulfilled by deep, meaningful conversations with those you feel comfortable with, but surface level small talk leaves you exhausted and irritated. You need a lot of time to think and feel before acting, which can lead to procrastination and inability to perform well under pressure. You’re the “overthinker” of your friends and family. But on the flip side, this is what makes you so thoughtful, conscientious, and detail oriented.
Overstimulation: Because you take in every slight detail of the world around you, you often feel overstimulated, overwhelmed, or frazzled. You are all too familiar with burnout, and you beat yourself up for not being able to keep up with those around you. After a busy, social day, you absolutely need quiet time alone to decompress, and you can become very irritable and short-tempered if you don’t get it. You need more sleep than most people to feel recharged, but you may struggle with falling or staying asleep because of anxiety or racing thoughts. You may have unexplained gut issues or other mysterious chronic pain or health conditions. Changes in your routine or environment are stressful.
Emotional reactivity & Empathy: You experience the high highs and low lows. You can feel full body awe and joy in life’s simple moments, but you also can quickly shift into anger and despair. You are easily moved to tears. You have been told you're “too sensitive,” “too emotional,” “too dramatic,” and now your own critical inner voice tells you the same thing. A lot of your emotional state depends on the moods of others around you because your level of empathy is off the charts. You are the one your friends and family come to for support because they feel safe and comforted by your presence. You are a self-proclaimed people pleaser, which can lead to putting your own self care on the back burner to prioritize other people’s happiness. You hate violence of any kind and make it a point not to watch violent shows or movies.
Sensory sensitivity: Your senses are always heightened, and that’s an understatement. Whether it’s the fluorescent lighting at a restaurant, the lawn mower next door, the scratchy tag on your sweater, or the wind blowing strands of hair on your face, you are aware of everything and feel agitated until it's fixed. You may be sensitive to caffeine, alcohol, or other stimulants because your nervous system is constantly stimulated to begin with, and you don’t seek out adrenaline boosting activities. You are all too familiar with hanger! However, your heightened senses also allow you to be deeply moved by music, the colors of a sunset or the subtle sounds of a forest, the smell and crackles of a cozy winter fire, and the explosions of flavor in a delicious meal. You may have a very creative side, whether tapped into regularly or not.
The physiology of an HSP
If you’re still here, you may be thinking Whoa… she doesn’t know me but just described me to a T. I am an HSP! But you also may be wondering how you and I and other HSPs differ physiologically from the average person. What is actually happening in our brain that makes us highly sensitive?
Sensory Processing Sensitivity (the scientific name for the HSP trait) is an innate trait that has been found in over 100 different animal species. The HSPs are the animals who are the most aware of their surroundings, both for potential threats and predators but also for potential food and mating options. Even though our culture unfortunately tends to look at high sensitivity as a weakness or flaw, there are huge survival advantages to this trait, which is why it has remained evolutionarily in so many species, including humans.
Research has found quite a few key differences in the brain of an HSP vs. a non-HSP:
In HSPs, the thalamus, a key sensory relay center in the brain, exhibits heightened activity. This leads to an increased capacity for processing sensory input from the environment.
Activation of the sensory cortex, which plays a central role in sensory perception, is also amplified in HSPs. This results in our magnified awareness of subtle sensory stimuli and details in our surroundings.
The amygdala and insula, crucial regions involved in emotional processing, demonstrate greater neural activity in HSPs. These heightened activations underpin our propensity to experience our emotions more intensely.
HSPs have a variant of the serotonin transporter encoding gene, known as 5-HTTLPR. The 5-HTTLPR gene variant decreases serotonin levels in the brain, a neurotransmitter responsible for mood stabilization and sensitivity to surroundings. This genetic distinction may explain why HSPs are more susceptible to trauma from early childhood experiences.
HSP’s brains show increased mirror neuron activity, particularly within the anterior cingulate cortex (ACC) and the prefrontal cortex. These brain regions facilitate empathy and the capacity to infer others' emotions and intentions. This heightened mirror neuron activity fosters a more profound empathetic connection, enabling HSPs to understand and experience the emotions of those around us.
The hypothalamic-pituitary-adrenal (HPA) axis, a central component of the stress response system, is often more reactive in HSPs. This heightened reactivity can result in amplified cortisol release during stress, explaining why HSPs are more susceptible to stress related health consequences.
The PMA, also known as the Default Mode Network (DMN), plays a significant role in self-reflection and processing internal thoughts and emotions. Research has shown that HSPs often have an enhanced activity in the PMA, which indicates why HSPs may spend more time engaged in introspection and self-analysis.
Prefrontal cortex regions responsible for cognitive functions like attention and problem-solving exhibit distinctive patterns of activation in HSPs. Our heightened attention to detail and proclivity for deep processing of information stem from these neurological differences. This can also contribute to perfectionistic tendencies in HSPs.
It makes sense why we feel and process things on a more amplified scale, right? Our brains are wildly unique and amazing!
If you feel like you are constantly in survival mode as an HSP, change is possible. Let’s work together to bring you from surviving to living.
And lastly, don’t forget all of the wonderful strengths and gifts that come with being an HSP too!