7 Signs You Are a Highly Sensitive Person & How to Cope With It

As you go about your daily life, do you often feel overwhelmed by your emotions? Do loud noises, bright lights, or strong smells easily overpower you? If so, then you may be a highly sensitive person (HSP).

HSPs have heightened sensitivity to external stimuli and can become easily overstimulated and drained of energy. While this trait has its advantages, such as increased empathy and creativity, it can also bring on challenges in navigating the world around us.

In this article, we will discuss 7 common signs that indicate you are an HSP and offer tips on how to cope with it.

The Discovery of High Sensitivity

Interest in the high sensitivity trait has significantly grown in recent years. However, before Dr. Elaine N. Aron and her husband introduced the term “HSP” (highly sensitive person) in 1996, there was limited understanding of this inherited trait beyond labels such as “shy,” “inhibited,” or “introverted.”

SAVE THIS PIN FOR LATER!
Be sure to save this post by pinning the image to your Pinterest board. I’ll be updating it regularly, so you can easily come back to explore this topic further!

Thanks to extensive research and identification of its distinguishing features, the trait of high sensitivity, also known as sensory processing sensitivity (SPS), has gained mainstream recognition in psychology. According to Dr. Aron, approximately 15-20% of the world’s population identifies as highly sensitive individuals.

Read more: How to Embrace Being a Highly Sensitive Person»

Now, let’s explore the 7 signs that may indicate you’re a highly sensitive person and discover tips on how to cope with it:

1. You Often Experience Overwhelm

Sensory processing sensitivity (SPS), a.k.a. high sensitivity, is an innate trait inherited through genetics. Unlike a learned behavior, it’s something you’re born with. SPS amplifies your receptiveness and reaction to environmental and social cues, making you more easily overwhelmed by the stimuli around you.

If you’re highly sensitive like me, you may feel overwhelmed more frequently than others. That’s because we have heightened sensitivity to external stimuli, including emotions and physical sensations.

So, if you struggle with easily becoming overwhelmed, I invite you to check out this article on my website. It provides practical strategies for reducing these feelings and can help you navigate your high sensitivity with greater ease.

Strategies to Overcome Feeling Overwhelmed

• Manage information processing: Highly sensitive people (HSPs) often find multitasking overwhelming due to their deep information processing. To combat this, try focusing on one task at a time, planning ahead, and prioritizing tasks to enhance efficiency and reduce stress.

• Create a calm environment: In order to cope with overwhelm as a highly sensitive person, it can be helpful to create a more relaxing environment. It can involve minimizing chaos at home and work through organization and decluttering. By sorting and organizing your physical space, it may also reduce the clutter in your mind. 

• Incorporate self-care practices: Including self-care practices in your daily routine can help counter the overwhelming effects of being highly sensitive. As a highly sensitive person, you may pick up on subtle cues from others, such as their emotions, sounds, and smells. Besides self-care practices, there are also things HSPs need in order to be happy. Discover what HSPs need for happiness in this article.

• Practice yoga to manage overwhelm: One effective strategy to cope with overwhelm for highly sensitive people is to practice yoga. This type of physical activity focuses on relaxation and deep breathing. It’s an excellent tool for coping with stress and chaos. In my own experience, I have found yoga to be particularly beneficial in reducing feelings of overwhelm and anxiety. 

2. Alone Time Is Crucial for You as a HSP

As highly sensitive people (HSPs) we value our alone time more than most. Our heightened sensitivity and constant exposure to stimuli can quickly drain our energy. That’s why finding effective ways to cope with our sensitivity and recharge in solitude is crucial for our well-being. So, don’t feel guilty about taking that much-needed break – it’s essential to being an HSP!

It’s often challenging for those without this trait to understand our sudden need for solitude and alone time. Some may even perceive it as boring or take it personally. Despite this, it’s important to prioritize self-care and not let external judgments interfere. Taking time alone is vital for maintaining both physical and mental well-being.

Many people misunderstand this high sensitivity trait. That often leads to numerous misconceptions about highly sensitive people. If you’re curious about debunking 9 common myths surrounding HSPs, check out this article for insightful insights.

Strategies for Embracing Solitude for HSPs

Being a highly sensitive person (HSP) means that we’re part of a minority group, but it’s not inherently a bad thing. However, it does require prioritizing our unique needs to navigate life more seamlessly.

Here are some strategies to incorporate more moments of solitude into your daily routine:

• Make alone time a priority: Whether it means finding a quiet room or a peaceful spot in nature, taking breaks from the noise and stress of the world can be incredibly beneficial. The location isn’t as important as having a space free from distractions where you can take deep breaths, relax, and recharge.

• Spend time outdoors: Spending time in nature has been a helpful tool in managing sensitivity. Research has shown that being in nature can reduce stress, promote relaxation, and improve mood and well-being.

• Take frequent breaks: In our fast-paced society, stress affects everyone, including highly sensitive people. However, it’s crucial to recognize when you need a break and take time for yourself. Stress indicates that you’re struggling to cope with life’s demands, which can impact your overall well-being, especially when you’re a highly sensitive person.

• Accept your limitations: As an HSP, it’s essential to acknowledge and accept your limitations. Avoid comparing yourself to non-HSPs and their ability to handle stress and daily life. And remember, it’s okay to say no to things when you feel overwhelmed.

By implementing these strategies, you can embrace your sensitivity and create a more balanced and fulfilling life. It also reduces the risk of getting annoyed or angry.

Read more: 13 Things That Annoy Highly Sensitive People»

3. You React Strongly to Criticism

Wouldn’t it be wonderful if we could develop a thick skin and not let criticism affect us? However, as emotional creatures, this is an unrealistic expectation.

As HSPs we often find dealing with criticism very challenging. If you’re curious why this is particularly true for highly sensitive people (HSPs), check out this insightful article.

Unlike non-sensitive individuals who can brush off negative feedback more easily, as HSPs we often struggle to do so. Due to our active limbic system (emotional brain), we tend to have a heightened emotional response to criticism and judgment. These things can trigger past emotional wounds and lead to feelings of inadequacy.

Strategies for How to Cope with Criticism

Being highly sensitive often comes with labels, such as “shy” or “overly sensitive,” especially during childhood and adolescence. This can make us feel inadequate and cause us to hide our true selves.

Unfortunately, our society perceives the sensitivity in HSPs as a weakness rather than a valuable aspect of our identities. 

SAVE THIS PIN FOR LATER!
Be sure to save this post by pinning the image to your Pinterest board. I’ll be updating it regularly, so you can easily come back to explore this topic further!

However, there are ways to cope with criticism effectively as a highly sensitive person:

• Embrace criticism: While it’s natural for highly sensitive people (HSPs) to shy away from criticism, avoiding it can have negative impacts on mental and emotional well-being. Instead, try acknowledging and addressing criticism in a healthy way. When you understand that constructive criticism is crucial for personal growth, it can provide valuable insights for improvement.

• Be kind to yourself: HSPs often have high standards and may struggle with handling criticism or setbacks. It’s important to remember that making mistakes is part of being human. Allow yourself to acknowledge and learn from them rather than engaging in self-criticism. This shift in mindset can reduce pressure and promote personal growth.

• Develop a healthy perspective on criticism: Receiving criticism can be particularly challenging for highly sensitive people. It’s important to learn how to handle it in a healthy way. Avoid taking things personally and try to gain a better perspective of the negative feedback. This can help reduce its emotional impact.

Criticism can significantly impact our emotional well-being as highly sensitive people. While it’s impossible to avoid criticism, there are ways to manage its effects. The trick is to adjust our reaction to criticism and find coping mechanisms that work for us. In doing so, we can navigate the judgmental aspects of the world with greater ease and improve our emotional balance.

4. You Struggle to Perform Under Pressure

Highly sensitive people often struggle with performing under pressure. The need for more time and space can make high-pressure situations incredibly stressful for us. This stress, combined with our perfectionism, can negatively impact our performance.

However, given sufficient time and freedom to complete a task, HSPs have the potential to excel and surpass non-HSP individuals.

While it’s not possible to completely eliminate pressure, learning how to cope with these challenges can enhance the overall experience for highly sensitive people.

Strategies to Thrive Under Pressure

• Stay organized: As a highly sensitive person, being organized is crucial for managing overwhelming situations. By staying prepared and organized, I have noticed that I can better cope with pressure and perform at my best.

• Break tasks into smaller steps: When faced with a heavy workload or looming deadline, highly sensitive people may struggle to perform under pressure. Breaking tasks into smaller, manageable steps can alleviate overwhelm, boost confidence, and promote relaxation.

• Set boundaries: Highly sensitive people often struggle with taking on too much and burning out. Therefore, it’s crucial for them to set boundaries. While saying “no” can be difficult due to fear of disappointing others, it’s necessary for your well-being. Now, this doesn’t mean you should reject every proposal that comes your way. It’s more about understanding that others’ happiness is not your responsibility. By setting boundaries, you prioritize yourself first. As a result, you won’t feel irritated or resentful from consistently saying yes to things you don’t want to do.

5. You Often Get “Hangry” as a HSP

Do you ever experience intense anger or irritability when you’re hungry? If so, you may be familiar with the term “hangry” (a combination of angry and hungry). This phenomenon is common among highly sensitive people (HSPs) who react strongly when too much time has passed since their last meal.

Maintaining balanced blood sugar levels is crucial for HSPs’ emotional well-being. When our blood sugar drops, we experience a release of stress hormones and activate the fight-or-flight response. As a result, we feel more anxious and edgy.

Recognizing this connection can help highly sensitive people maintain a more balanced mood.

Strategies for Dealing with “Hangry” Moments

• Establish a regular eating routine: To avoid feeling “hangry,” it’s essential to have a consistent meal schedule. Our bodies take about 3-4 hours to digest food, so eating every 3-4 hours helps maintain stable blood sugar levels. This approach has proven beneficial for many, including myself, in keeping our moods and energy levels balanced throughout the day.

• Plan your meals in advance: The key to managing blood sugar levels is preparation. By planning your meals, you can prevent sudden drops that may trigger intense emotional reactions.

• Prioritize nutritious meals: Make sure your meals are well-balanced with enough protein, fiber, and healthy fats to keep you satiated for at least 3 hours. That will help prevent sudden hunger pangs and mood swings.

• Don’t forget about snacks: It’s always a good idea to stash some healthy snacks in your handbag in case of unexpected delays or change in plans. This will help prevent extreme hunger and allow you to stay nourished throughout the day.

6. You Tend to Overthink as a HSP

Highly sensitive people often struggle with overthinking, which can result in anxiety, self-criticism, and stress. Our depth of processing allows us to reflect, analyze, and connect with our surroundings more deeply than others.

However, our strive for perfectionism often cause us to set very high standards and goals. The fear of failing those goals makes us constantly overthink or doubt our decisions. 

Many highly sensitive people experience self-doubt and feelings of inadequacy due to past criticism of their sensitivity. This can result in a lack of confidence and constant second-guessing in decision-making.

Furthermore, highly sensitive people analyze and consider best and worst-case scenarios for every situation. While this can be beneficial in preparing for potential challenges and avoiding mistakes, it may also lead to feelings of anxiety and hopelessness when a clear solution is not readily apparent.

Strategies to Cope with Overthinking

• Acknowledge your thoughts: When you catch yourself overthinking, resist the urge to push your thoughts away or ignore them. This approach tends to backfire and worsen the situation. Instead, confront your thoughts head-on. Take a moment to reflect on each concern and explore potential solutions that can alleviate them.

• Take decisive action: Sometimes, it’s better take action, even if it’s not perfect. Taking that first step allows you to build momentum and move closer to your goals.

• Give yourself a break: Highly sensitive people can effectively manage overthinking by taking a break from stressful thoughts. Call a friend, watch a movie, or organize your closet, for example, to create space and allow your subconscious mind to process your stressful thoughts. When you return to your thoughts, you may find they’re no longer as overwhelming or critical as before.

7. Your Are Terrified of Rejection as a HSP

Experiencing rejection can be painful for anyone, especially highly sensitive people. With our heightened emotional responses and tendency towards anxiety, rejection may trigger deep-seated fears rooted in past experiences.

Read more: How to Overcome the Fear of Rejection for Highly Sensitive People»

As a result, highly sensitive people may avoid taking risks or stepping out of their comfort zones to protect themselves from potential rejection. While it’s understandable, this avoidance can hinder personal growth and progress.

It’s essential for us HSPs to challenge ourselves and step out of our safe bubble to avoid getting stuck in inactivity.

Strategies to Successfully Cope with Rejection

• Don’t take it personally: Rejection is a common occurrence in life, and can be particulary challenging for highly sensitive people. However, instead of taking it personally, try reframing rejection as an opportunity for growth. This mindset shift can lessen its impact and help you cope more effectively.

• Allow other people’s thoughts and opinions: Highly sensitive people often worry about what others think of them. But it’s essential to remember that everyone has the right to their thoughts and opinions, even if they don’t align with yours. Accepting this fact can help you let go of the need for validation from others and focus on your own thoughts and feelings instead.

By embracing these perspectives, highly sensitive people can learn to cope with life’s challenges. They can embrace living authentically and confidently despite the potential for rejection and judgment. If any of the signs mentioned in this article resonate with you, it’s possible that you’re an HSP.

Take a free HSP test created by Dr. Elaine N. Aron here to find out.