What is high sensitivity or HSP?
High sensitivity is a temperamental trait identified by psychologist Dr. Elaine Aron in the 1990s. Highly sensitive people (HSP) process sensory and emotional information more deeply than most.
It is not a disorder, a defect, or a weakness. It is a normal neurobiological variation, with a genetic basis, present in approximately 15-20% of the population. It is often considered a form of neurodivergence.
The four pillars of high sensitivity (DOES)
D — Depth of Processing
HSPs process information more deeply. They don't stay on the surface: they analyze, reflect, and connect ideas. This explains why they need more time to make decisions and may seem "slow" when in fact they are processing at a deeper level.
O — Overstimulation
Because the brain processes more, it reaches the point of saturation sooner. Crowds, loud noises, intense lights, too many tasks at once, conflicts... it all adds up. Overstimulation can manifest as exhaustion, irritability, an urgent need for solitude, or even physical discomfort.
E — Emotional Reactivity & Empathy
HSPs feel emotions more intensely: both their own and those of others. They have a very high empathic capacity, often absorbing the emotional state of the people around them. This is both a strength (deep connection) and a challenge (empathic fatigue).
S — Sensitivity to Subtleties
HSPs perceive details that others don't notice: subtle changes in facial expression, tone of voice, smells, textures, the atmosphere of a room. This fine perception gives them valuable information, but it also contributes to overstimulation.
HSP and introversion: not the same thing
One of the most common mistakes is equating high sensitivity with introversion. Although 70% of HSPs are introverted, 30% are extroverted. Extroverted HSPs experience a particular conflict: they desire social contact but become overstimulated by it.
Signs that you might be an HSP
- You feel easily overwhelmed by intense stimuli (lights, noise, crowds)
- You need time alone to recover after social interactions
- You perceive subtleties that others don't notice
- You experience emotions — both positive and negative — with great intensity
- You are deeply affected by other people's suffering
- As a child, you were told you were "too sensitive" or "exaggerating"
- Caffeine, noise, or hunger affect you more than other people
- You have a very rich inner life (vivid dreams, constant reflection)
Strengths of high sensitivity
High sensitivity is not a problem to be solved, but a trait with enormous strengths:
- Deep empathy: the ability to connect with others on a very deep level
- Creativity: rich connections between ideas facilitate artistic and intellectual creativity
- Awareness: perception of risks, opportunities, and nuances that others overlook
- Intense enjoyment: positive experiences (art, nature, music) are experienced with special intensity
- Intuition: subtle information picked up unconsciously is processed in the form of intuitions
Strategies for HSPs
- Energy management: planning recovery time after stimulating activities
- Healthy boundaries: learning to say "no" without guilt (a job in itself for HSPs)
- Adapted environment: creating calm spaces at home and, if possible, at work
- Self-knowledge: understanding the trait as a strength, not a defect
- Emotional regulation: mindfulness, breathing, and grounding techniques
- Mindful relationships: surrounding yourself with people who respect sensitivity
Do you identify with this?
If you have always been told that you are "too sensitive" and you want to better understand how you function, I can support you. I offer a free informational session to talk about your case.