Analysis: Highly sensitive people are thought to have more sensitive nervous systems and comprise approximately 25% of the global population
Are you easily startled by loud noises or bright lights? Does it overwhelm you if you have a long to-do list? Do you find yourself moved by art or music? Maybe you find yourself able to connect to others' emotions on a deeper level or able to identify nuances in the environment around you. Perhaps you have a very fine palate or are easily overwhelmed by strong smells or irritated coarse fabrics. If any of these resonates with you, you may be a highly sensitive person.
Highly sensitive people are thought to have more sensitive nervous systems than non-sensitive people and comprise approximately 25% of the global population. They possess moderate to high levels of a personality trait called sensory processing sensitivity, which refers to a heightened sensitivity of the nervous system, characterised by a deeper awareness and processing of physical, social and emotional factors in the environment.
The ways in which sensory processing sensitivity presents itself can differ from person-to-person. Some highly sensitive people are more empathetic and connect to others on a deeper emotional level. Others might display a deeper processing or awareness of subtleties in their environments and, so, have a fine attention to detail. For some, sensitivity can lead to overwhelm, because of high sensory or emotional stimulation. For example, highly sensitive nurses, speech and language therapists, and university students experience higher stress, burnout and depressive symptoms than non-sensitive people as a result of occupational stressors and burdensome workloads within these environments.
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From RTÉ Radio 1's Today with Claire Byrne, UL's Dr. Ann-Marie Creaven and mental health specialist Dr. Harry Barry on highly sensitive people
So, what can be done within these high-pressure environments, and in general society, to allow highly sensitive people embrace their sensitivity, to minimise negative psychological outcomes and to thrive? One study found that raising highly sensitive university students’ awareness around sensory processing sensitivity was seen, unanimously, as positive. This knowledge seemed to enable students to make sense of how their sensitive impacted on their daily lives and to better understand their own thresholds for processing negative stimuli.
A similar pattern was found in highly sensitive teachers, who, after participating in an intervention aimed at helping them understand their own sensory processing sensitivity, experienced increased self-efficacy, and decreased stress and burnout. And, so, there is potential that by raising awareness and dialogue around sensory processing sensitivity within organisations and institutions, highly sensitive people can be supported to further understand their sensitivity and to navigate these stressful environments while maintaining positive wellbeing.
Educating employers about the value of highly sensitive employees’ conscientiousness, vigilance and attention to detail, but also about their proneness to overstimulation and their need for quiet and calm to counteract may also aid in promoting positive working environments for highly sensitive people.
Read more: Why highly sensitive people are more connected with nature
On a more individual level, cognitively reframing how a highly sensitive person feels within negative situations may help in reducing the level of overwhelm they present. Cognitive reframing requires individuals to identify thoughts and feelings that are self-defeating or distressing in certain situations and to alter these into more realistic and appropriate responses to the situation at hand. Cognitive reframing has been shown to shown to reduce stress and anxiety and to empower people to better cope with situations they previously found to be unmanageable. Shifting your mindset and assessing the situation from a different perspective can have great potential in changing how you feel about it.
Research also supports the effects of mindfulness in helping highly sensitive people to flourish. After having participated in an eight-week mindfulness-based stress reduction programme, highly sensitive people showed an immediate decrease in stress and social anxiety and an increase in emotional empathy, taking initiative for personal growth and self-acceptance. After a four-week follow-up, further improvements in self-acceptance, stress and social anxiety were observed.
Further research has found mindfulness to be associated with lower chronic anxiety in highly sensitive people. Typically, highly sensitive people show low levels of self-acceptance and are more likely to respond to overwhelming sensations in a self-judgemental way. Practising mindfulness may support highly sensitive people in becoming more self-accepting and more intentionally aware of how to best respond to overwhelming scenarios.
From TED x Talks, The gentle power of highly sensitive people with Elena Herdieckerhoff
The power of nature seems promising in supporting highly sensitive people to thrive too. Highly sensitive people display higher levels of nature connectedness and highly sensitive people report feelings of inner calm, joy, freedom, personal strength, body awareness and self-concentration after having spent time in nature. For highly sensitive people, research has found time spent in nature to decrease self-reported anxiety and promote better mood, wellbeing and positive self-perception. For those with restricted access to nature, virtual nature may also hold some promise, as presenting a video of nature scenes has been found to decrease negative emotionality and rumination, increase positive emotionality and evoke positive memories for highly sensitive people.
Perhaps after having read this, you have come to identify some of the characteristics of sensory processing sensitivity as part of your own personality. As hopefully you now know, sensory processing sensitivity has great benefits, in terms of connecting with others and being aware of the finer details in your surroundings. Yes, it has its downsides. But by taking simple steps, like spending more time in nature or practising mindfulness or cognitive reframing, you can become more attuned to your sensitivity, overcome the effects of negative environments, and thrive.
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The views expressed here are those of the author and do not represent or reflect the views of RTÉ
