The Hidden Challenges of Highly Sensitive People

Highly sensitive people (HSPs) comprise about 20-30% of the population and are highly sensitive to stimuli, such as sights, sounds, smells, and emotions. This can result in unique challenges that may not be readily apparent to non-HSPs. Shedding light on these challenges can help raise awareness, promote understanding, and foster empathy toward HSPs.

One key challenge that HSPs face is sensory sensitivity. HSPs take in and process more sensory input and may become easily overwhelmed by loud noises, bright lights, strong smells, or other intense sensory experiences. This can result in discomfort, anxiety, or even physical pain for HSPs, making everyday situations that others may find normal or enjoyable quite challenging for them.

Sensory overload happens when our senses take in more than our brain can keep up with processing. HSPs can experience intense physiological reactions to sensory stimuli such as loud noises, bright lighting, strong smells, and uncomfortable textures. For example, sounds from garden equipment, power tools, and loud vehicles can trigger a fight/flight response, resulting in irritability, agitation, and anxiety symptoms. Even seemingly innocuous sounds, like fans or multiple conversations happening simultaneously, can feel distressing. Additionally, HSPs may suffer from migraines when exposed to bright lighting or artificial scents. Rough seams, tags, scratchy fabrics, and tight clothing can also be so uncomfortable it’s hard to concentrate on anything else. Excess sensory stimuli, especially in busy environments, can overwhelm HSPs in ways that non-HSPs may not realize.

Another challenge for HSPs is their heightened ability to absorb emotions from others. While this can be a positive trait, allowing them to understand and empathize with others deeply, it also means that they are vulnerable to being affected by the emotional states of others, even if they are not directly involved in the situation. Media that portrays suffering or distressing content can also deeply affect HSPs. This emotional intensity can be exhausting and draining, requiring extra self-care and reducing exposure to protect their well-being.

Non-HSPs may struggle to understand the intensity of these emotional experiences for HSPs. However, for HSPs, these emotional intensities are a genuine part of their lived experience and can deeply affect their mental and emotional well-being. HSPs are caring, empathetic individuals with a heightened ability to understand and connect with others on an emotional level. This can make them excellent listeners and empathetic friends but also make them more susceptible to emotional overload and burnout.

HSPs may also face challenges in social settings, often preferring deep conversations rather than small talk. Their heightened sensitivity to social cues and tendency to process information deeply may make them more affected by criticism, rejection, or negative feedback. They may also be more prone to overthinking and ruminating in social interactions, leading to anxiety and self-doubt.

It's important to recognize that HSPs are wired differently, and the world is not always set up to accommodate their sensitivity. They may require more downtime and self-care than non-HSPs to recharge and regulate their nervous systems. When HSPs do not get enough of the right self-care, they can face burnout, leading to mental and physical health challenges.

Highly sensitive people are some of the kindest, most creative, caring people and offer many gifts the world needs. Shedding light on the challenges highly sensitive people face can help normalize and validate their experiences while promoting understanding among those who do not share this trait. It is important for HSPs to recognize and validate these challenges and for non-HSPs to offer understanding and support. We can create a more inclusive and understanding society for highly sensitive people by fostering empathy, compassion, and acceptance. Let's strive to create a world where the unique traits and gifts of HSPs are recognized and respected and where they can thrive with understanding and support.

Members of The Sensitive Empowerment Community Share…

“I have an intense sense of smell. So, especially man-made scents in public spaces can trigger me, causing what feels like a combination of stress, irritability, and motion sickness.” -K

“I pick up subtle energies from others - even through an email, text message, overheard conversation...I cannot tolerate an upsetting image on the news or a commercial…I can't see an animal or human in any pain or suffering and not feel it.”  -C

“Being in an open office space with people talking all around me, socializing, attending meetings, and introductions which made me sensitive to almost anything (kitchen fan when cooking food, bright light, television, screen time, etc.). I would say the tricky part is partly the way society views norms around work culture… Being a man with this trait can also have its difficulties.” -R

”I am very sensitive to background noises (computer fans, heating, air conditioner… fluorescent/incandescent lights really bother me (in schools, big chain stores, etc.).” -S

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Julie Bjelland, LMFT, is a psychotherapist specializing in high sensitivity, author of The Empowered Highly Sensitive Person, and host of The HSP Podcast. Her Sensitive Empowerment Community, online courses, blog, and free webinars have helped thousands of highly sensitive people (HSPs) worldwide reduce their challenges, access their gifts, and discover their significant value. Julie loves connecting in her community and warmly invites you to join this positive, safe, inclusive, and welcoming space. Take her free sensitivity quiz, get a letter to give to your medical and mental health team, learn how her brain training program reduces anxiety quickly, and find all her resources JulieBjelland.com❤️🌈❤️ (she/her)