Sensory Challenges of Highly Sensitive People

One day I was trying on a pair of pants and was excited that they didn’t have a scratchy tag and thought the material was so soft, but it turned out they had a big seam running down the front over the knees that I couldn’t tolerate. As HSPs, we tend to have a lot of challenges with various sensory sensitivities, so I thought it might be normalizing and validating to share some of our challenges!

I asked a group of HSPs the following question…

What are some of your sensory challenges, and what helps? 

Here are some of their responses…(edited as needed)

I have a lot. Loud noises, but even worse for me, are constant noises, even if not loud. The bathroom fan drives me nuts, I leave it on for 1 hour after someone showers, but then it needs to be off. Seams and things bother me too. I detest high heels. I need my clothes to be comfortable. I am definitely not fashion-first. Smells are hard for me, especially artificial scents. I mostly deal with it by keeping my space in public. At home, everything is unscented or essential oils. I don’t even like the smell of strong candles that most people love. Too much going on around me at once sets me on edge. I have to severely limit my time in crowds, which is tough because I love live events.

It's funny; I can tolerate my dog barking but cannot tolerate fans. Fabrics and tags are a definite challenge. And I can't tolerate fabric softener. I'm with you on the smells. I cannot even walk down the soap aisle at the grocery store. Too much going on is definitely a challenge! I can only deal with crowds if someone is with me. I try to stay focused on them and the event and pretend the crowd isn't there. It's awfully hard work.

My list is rather long as well. Clothes that are tight on my shoulders and upper GI or jeans tight on my stomach are problematic. I can't cope with rough seams, scratchy fabrics, or synthetic fabrics. I like to buy used clothing because it's usually been washed and worn already. People often ask me why I don't wear tighter, more revealing (read: fashion-forward) clothes. It's because they feel horrible, and I can't digest properly, haha. I can't bear power tools like the neighborhood mow and blow situation, and my neighbor loves to use a chainsaw almost daily. The washing machine and vacuum cleaner aggravate my nerves. Loud concerts or parties with loud music end up making me feel irritable and dull the day after. Wifi has been a problem for me for many years, but it is improving as I heal my limbic system. 

I bought the cutest dress online but didn’t read the description completely. Turns out it's polyester, so in my closet, it sits. Tight pants, any sort of a heel on shoes, turtlenecks. My neighbor loves to do repairs on things with loud machines and/or play loud music, it always sets me on edge. People chewing (hello misophonia), gum-smacking. Really strong smells, lights, and of course, loud noises. Sometimes when I’m not feeling well, even my partner is too loud. Ticking noises. Also, sometimes people moving their feet and legs repetitively makes me leave the room. I’m sure there are more, but that’s probably enough for now. Oh, and loud subwoofers on cars. 

Tags in clothing, uncomfortable clothes (especially bras - omg!!!), strong smells (even pleasant ones like lavender oil but especially artificial fragrances) that trigger migraines and brain fog, loud noises, annoying noises (like repetitive pencil tapping), and very bright lights. Yep. I’m highly sensitive!!

I have a few to add to the mix.  I can't stand the sound of chainsaws!   They sometimes bring me near to tears because I know it means the maiming or destruction of a tree.  LOUD noises, especially sudden loud blasts of sound.  Deep base woofers that I feel throughout my body.  Screechy sounds, too...like fingernails on a blackboard!  Obnoxiously bad smells.  Harsh, loud, angry voices. But then there are the pleasant sounds to counteract those mentioned above.  The sound and smell of rain.  A rumble of thunder.  The melodies Fur Elise and Pachelbel's Canon played gently on a piano.  Also the song Wave by Antonio Carlos Jobim.  The smell of a gardenia or hyacinth.  The taste of hot chocolate ...and butterscotch.  Coffee in the morning.  Just a few of my favorite things!  

Loud noises and sounds, multiple conversations at the same time, and loud restaurants. Even my child shrieking in excitement sends a vibration deep into my brain and then my ears would buzz for a while.

I have a lot of sensory sensitivities, and clothes are a big one. I end up wearing the same things a lot, so I’ll sometimes end up buying two of the same thing if possible when I find what I like so that it lasts longer. I live in yoga pants and sweatshirts mainly. Tag-free. I like things snug but stretchy and breathable. Absolutely no way on lace. I’m also very bothered by some smells. Lillies, especially, are not allowed in the house. I can’t believe people can like that smell. And then there’s the joy of natural outdoors at the beach or forest especially - sights, smells, textures. No one appreciates all that like an HSP can.

I’m still learning to pay attention to my sensitivities, but ones that I’ve always recognized and ways I support those challenges include: light! I live in sunglasses year-round outside until dusk (if I forget them, I often end up with migraines), and indoors lights are warm-toned and set low, and any screens have their brightness levels lowered, and driving at night is super hard because of the brightness of headlights; I relate to the strong smell concerns, and strategies for coping that have been voiced already. Dramatic shifts from hot to cold or cold to hot are painful, and I avoid going places if I know the temps will be strong one way or the other, and I’m not prepared (like a grocery store in the summer, I would need a sweatshirt).

I sure relate to these sensory sensitivities, do you? Which ones would you add?

The world isn’t set up for our level of sensitivity in most cases, so we often have to put energy toward accommodating our sensory sensitivity needs.  If we don’t, we might suffer from Sensory Overload, when our senses take in more than our brain can keep up with processing, causing many challenges such as emotional reactivity, anxiety, irritability, sleep issues, exhaustion, and even loss of productivity, creativity, and focus. 

It’s not easy being sensitive living in a world not set up for our sensitivity levels, but fortunately, some solutions make it easier. 

I share many of my favorite solutions in my free class, Sensory Overload and The Highly Sensitive Person! 

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Julie Bjelland, LMFT, is an HSP psychotherapist specializing in high sensitivity, the author of The Empowered Highly Sensitive Person, and founder of the Sensitive Empowerment Community. Her HSP Podcast ranks among the top 5% of the most shared and followed podcasts worldwide. Julie’s webinars. resources, online courses, and blog have helped millions of HSPs reduce the challenges of living with sensitivity in an overstimulating world. Her greatest joy is helping sensitive people discover their significant value and seeing them share their much-needed gifts with the world. Julie loves connecting in her community and warmly invites you to join this positive, inclusive, sensitive family. Explore her resources and learn how her brain training program reduces anxiety within the first two weeks at JulieBjelland.com❤️🌈❤️ (she/her)