Mental Health in Highly Sensitive People (HSPs)

 

I always assume everyone knows about the Next sale…and knows to avoid it. Perhaps that’s just my hangover from working there as a teenager. Initially drafted in as an extra. The only time I’ve been an extra FYI. The Next sale is a horrendous experience fuelled by dopamine. Twice a year, the store throws open its doors to a queue of people who have almost camped outside from four or sometimes three am. The anticipation is high, not least due to the fact that Next only announces its sale start date at the last minute to keep people on edge – always on the edge of missing out. Some lucky account holders reach VIP status and get sent an internet link to buy from the sale early. This status is quickly stripped away if you don’t meet their criteria.

 

In my world, the Next sale is slightly easier to navigate these days. My status elevated from extra to VIP, and my babies have grown, which means I don’t need to replace their entire wardrobe every three months. However, any dopamine I might otherwise chase is quickly washed away with dread, as I think about having to enter the store and suffer the lighting. I don’t know if I’m highly sensitive, but I can last about twenty minutes max. before my head starts pounding. If my career as a therapist ever fails, I know for sure I won’t answer any casting call for Next extras. If you too find the bright lights of shops and shopping malls difficult, you might experience high sensitivity. However, bright lights aren’t the only characteristic of a highly sensitive person.

 

The Concept of Highly Sensitive

 

If you find typical jobs difficult, especially if you work in retail, consider whether it’s the near-constant influx of stimuli. Working from home became the norm in 2020, and while many people enjoy it, most want to work around others again – whether that’s going back to the office or taking a desk in a co working space. Highly sensitive people tend to feel drawn to working from home to avoid the external stimuli that can be painful.

Highly sensitive people often feel frazzled and tired in crowds. You might enjoy the concert or night out on the town, but often feel put off by the day or two you need to recharge after. Even worse are events where you’re engaging with lots of people. You like people, but socialising depletes you of energy most of the time.

Other experiences of highly sensitive people are others directly telling you you’re too sensitive. When people don’t have high sensitivity, they cannot understand how you feel. Rather than trying to learn, they simply tell you to get over it, assuming you’re making a fuss out of nothing. Most highly sensitive people prefer spending time alone. At home, you feel safe to unwind, free from the exhaustion of external stimuli. You can exist as yourself without needing to fulfil the needs of others.

Most highly sensitive people need deep connection and peace. Your search for depth in relationships and meaningful conversation might be what draws other people towards you. You come across as safe and non-judgemental, which means others come to you with their problems.

 

 

High Sensitivity in a Nutshell

 

In essence, a highly sensitive person processes information more deeply. They notice the details and their meaning. It is a basic survival trait inherited by a minority across many species. The benefit of this trait is that HSP notice more opportunities and threats than the non HSP. High sensitivity is a trait that, from an evolutionary perspective, is necessary for a few people in the tribe to have, but not everyone.

 

 

The Mental Health Challenges of Highly Sensitive People

 

High sensitivity is a gift, but it brings challenges. The benefits of deeper empathy, creativity and awareness are easily overlooked when you feel sensitive to modern life. There are many difficulties you may face as a highly sensitive person, some of which are,

 

• Overstimulation and anxiety caused by spaces with lots of external stimuli. External stimuli consist of noise, crowds, and strong lighting, for example. Additionally, emotional energy from others can cause overstimulation. The brain of a HSP processes information more deeply. Constant processing large amounts of stimuli can lead to mental exhaustion and burnout. Even in situations that others find easily manageable.

 

• Mood swings occur for HSP when they quickly move between different emotional states, for example feeling deeply moved and then anxious, sad or irritable. The depth of emotion felt by HSP, in conjunction with their high compassion, puts them at risk of emotional exhaustion. As a highly sensitive person, you may need more time to process your emotions or recover from emotionally charged situations.

 

• Sensitivity to Criticism can lead highly sensitivity people to feel low self esteem or avoidance through perfectionism.

 

• Social anxiety is a problem for many highly sensitive people and can lead to isolation. The stress felt in social situations and worry about the perception of others may mean they withdraw. This can lead to loneliness and missed opportunities.

 

• Burnout and chronic fatigue is a struggle for many people with high sensitivity. The deep processing and sensitivity to stimuli puts the highly sensitive person at a higher risk of burnout and chronic stress related conditions.

 

 

Coping Strategies for Highly Sensitive People

 

Highly sensitive people are likely to suffer more from negative experiences, as they process events more deeply and are more sensitive to negative emotions. To make it easier to walk through life as a HSP, there are some action steps you can take:

 

Embrace time out: A daily routine that includes quiet time is imperative. A suggestion is to start your day with stretching or meditation, and end with journaling. Include regular breaks throughout the day with strict boundaries. Don’t say yes to the friend who needs to offload over coffee, if it will take over your self-care break. While saying no to the initial request, you can remain kind and respectful by offering an alternative time to meet or alternative way to listen.

Consider your career choice carefully: When starting out, think about what you would like to spend your day doing and where you’d like it to be. Don’t go for an office-based role if you need a lot of time outside.  If bright lights hurt your head, a retail space is probably not for you. It might take a little more thought, but this is what you’re best at. Take time to consider all aspects of your chosen field and think outside the box. What can you do that includes your interest and allows you to spend time in your chosen environment?

Social Boundaries: Managing the balance between deep compassion for others and protection for yourself is a challenge for many HSP. You feel the pain of others deeply and want to help. However you know that doing things to meet the needs of others can cause you pain indirectly. Decide on the things you’re happy doing and the times you’re happy doing them. Find a way to say no that feels natural to you, and practise using it. When someone asks you to join them at something you know will make you uncomfortable, you can easily say no whilst maintaining the connection.

 

 

Identify your Triggers: Some HSPs don’t realise they are highly sensitive or understand their triggers. Perhaps you get irritable, but haven’t yet noticed it’s every time you return from the supermarket. Maybe you think you don’t enjoy socialising with a certain friend until you recognise they’re the only person you meet in a busy bar. When you recognise your triggers, it makes life easier to navigate.

Movement, Nutrition, Sleep: As always, I can’t write a blog post without including my three most basic needs. Everyone struggles with sleep deprivation, lack of movement, and poor nutrition. Before you even consider a diagnosis or specific complexity, make sure you have these in order.

Meditation: Finally, meditation is a great way to remain calm and grounded in the middle of chaos. When you learn how to quieten your mind through meditation, you can use it in all kinds of situations. Just like you would any exercise, practice every day to truly train your brain.

 

By including these steps into your life, you can cope with the challenges of being an HSP and use your gift of sensitivity as a powerful tool for personal growth and fulfilment.

 

 

 

MY QUALIFICATIONS:

I’ve come to understand that true knowledge isn’t just about the letters after my name or the timeline of my academic pursuits. It’s about the stories shared, the moments of vulnerability, and the human connection that transforms both you and me. As an ex chaser of certificates, I have a few to share with you here.