In my clinical practice, I work with many high-achieving professional women—“superwomen”—who pride themselves on willpower, discipline, and excellence in multiple areas of their lives.
One such client, Sally, sought help with poor sleep, mood swings, brain fog, and weight struggles that she couldn’t overcome despite her best efforts. She was typical of many outwardly strong, warrior-type women who are emotionally sensitive inside. Like many others, she had learned to toughen up to succeed in her career and “fit in” with modern norms. However, years of suppressing her sensitive feminine side had taken its toll, manifesting in poor health and relationship challenges.
Through our conversations, Sally found relief in understanding that much of her imbalance was connected to a lack of acknowledging her high sensitivity.
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I firmly reassured Sally that being highly sensitive did not imply she was weak or fragile or that something was wrong with her. Quite the opposite, it could be a superpower if she could learn how to fuel and drive her sensitive brain and body.
What Does It Mean to Be Highly Sensitive?
A highly sensitive person (HSP) is genetically prone to be more sensitive than others. Being more sensitive to environmental and social stimuli is thought to be related to a uniquely responsive nervous system. Some evidence suggests that gene variations related to neurotransmitter systems, like mirror neurons, specialized brain cells that enable us to reflect others’ emotions, and norepinephrine, which helps improve alertness and attention span, may contribute to heightened sensitivity.A 2018 meta-analysis of 16 published studies involving 2,752 participants showed that those with the ADRA2B gene variant deletion had much higher perceptive ability and cognitive task performance when given emotional stimuli. Simply put, when these people were shown emotional images, they had a more sensitive response than those with the intact gene variant.
The HSP scale was developed as part of a series of studies on a sensory-processing sensitivity (SPS) model that Elaine Aron, a research and clinical psychologist, published in 1997. SPS is a personality trait that makes them more aware of their surroundings.
HSPs typically experience strong reactions to various stimuli, including physical factors such as caffeine, intense smells, bright lights, hunger, pain, subtle environmental changes, artistic expressions, and social dynamics at home, school, or work. They often need temporary withdrawal from the modern world’s overstimulation to calm their minds.
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According to Aron’s research, roughly 20 percent of the population thinks and feels everything more deeply due to different autonomic nervous system activations in stressful situations. This trait, equally distributed between males and females, leads to more intense emotional responses.
The Strengths of HSPs
The positive aspects of being highly sensitive include empathy, creativity, attention to detail, and problem-solving abilities.Mirror neurons are more active in HSPs (sometimes known as empaths). This explains their deep resonance with others’ feelings.
A 2014 study found that HSPs show higher activity in the anterior insula, a brain region associated with emotional processing and intuitive “gut feelings.”
The more highly sensitive participants had stronger bodily sensations and neurochemical responses when shown emotional expressions featuring both their partners and strangers. Their instinctive reactions made them significantly more attuned to others’ moods.
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They had more empathy to imagine what the other person was feeling in the images, which led them to be more easily overstimulated by their environment.
When HSPs observed their partner smile or reflected on a partner’s happiness, their brain’s ventral tegmental area (VTA)—associated with dopamine, motivation, feelings of euphoria, and reward—showed increased activation. Seeing sad expressions of their partners activated areas of the brain linked to cognitive processing, reflective thinking, and perspective.
Characteristic Traits of HSPs
HSPs are typically:- Highly Empathetic and Self-Aware: HSPs are naturally kind and emotionally receptive.
- Highly Perceptive and Observant: They can read people well and notice details others may miss.
- Conscientious and Thoughtful: These traits make HSPs effective mediators and problem-solvers.
- Creative and Intuitive Thinkers: HSPs bring original and innovative ideas to a team.
Navigating the Challenges
Dr. Judith Orloff, a medical doctor, psychiatrist, and best-selling author, describes empaths as “emotional sponges who absorb both the stress and joy of the world.” In her book, “The Empath’s Survival Guide,” she notes that they feel everything intensely and often lack emotional boundaries, leading to overwhelm and sensory overload.In a Psychology Today article, Orloff explained that, though they share the traits and the terms are sometimes used interchangeably, an empath and an HSP differ slightly in that the empath is even more sensitive and reactive to others’ moods.
Personality traits are connected with workplace performance in studies. Research shows that people with a high sensory processing ability trait often demonstrate more proactive behaviors and superior workplace performance.
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People with this heightened sensing ability can also bring more stress onto themselves. Studies show that HSPs face increased health risks only under high-stress conditions; in low-stress environments, they’re as healthy as non-HSPs.
A 2021 study examining HSP brain activity found that essential functions occur during the brain’s resting state (sleep), such as deep cognitive processing and memory consolidation, enhanced for those with high SPS. This simply means HSPs may need to rest more than others.
Daily Self-Care for HSPs
I hear some people say, “I’m so sensitive; I can’t do this, I can’t do that. I’m too sensitive; I can’t go out much or be in crowds.” But living well as a highly sensitive person is not about black-and-white thinking and hiding. It’s about finding your own way or taking a different approach.Understanding your high sensitivity helps you accept your need for quiet reflection and recognize that it’s natural to respond differently than others. This awareness alone can reduce stress and self-judgment.
If you identify with the traits of an HSP, the following self-care suggestions can strengthen your ability to trust the wisdom coming from the signals within your body when assessing any situation as either safe or harmful.
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Consider implementing the following self-care strategies:
- Predictable Routines: This helps your nervous system feel like your environment is safe, allowing you to relax and focus. This tip is crucial for HSPs easily overwhelmed by unpredictability and external stimuli.
- Quiet Time and Movement Breaks: Bookend your day with a relaxation practice like meditation or stretching. This can calm your nervous system and help it transition between the wake and sleep phases. Also, throughout the day, take five-minute breaks (when no urgent deadlines are looming) to clear your head and prevent information overload.
- Restorative Sleep: A lack of good quality sleep will really disrupt your nervous system and ability to regulate your emotions. A general ideal would be seven to eight hours of sleep every night. It’s best if you are in bed by 10:30 p.m.
- Nourishing Main Meals: Avoid meal-skipping and between-meal snacking, as this can create peaks and dips in blood sugar and energy. Base meals on seasonal, local foods with clean protein, such as salmon, beef, tofu, or eggs, and a cup or two of cooked vegetables. Leafy greens in the mix are good, too. Don’t forget healthy fats like avocado, tahini, olive oil, or coconut.
- Mindful Social Engagement: Choose social environments carefully. Consider who you spend the most time with or how long you can handle socializing in an overstimulating environment. Prioritize daily nature exposure; gardens, forests, or parks provide a quiet connection.
Embracing the Sensitive Superpower
Many HSPs, even if they’re unaware there’s such a trait, eventually come to know they need different ways to feel centered, confident, and safe with others around—no matter what else is happening in life.Reframing sensitivity as a strength allows HSPs and those around them to leverage these unique capabilities better.
Sally felt a vast improvement in her day-to-day mindset when she applied short breaks at work and spent time eating her lunch outside, got to bed early most nights, and understood why she enjoyed being around calm people more often. She’s now thriving both professionally and personally as she lets her creativity shine bright.
If you’re curious about where you may sit on the sensitivity scale, you can test yourself here on Aron’s website.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
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