The Highly Sensitive Person: Pain Points, Powers, and How We Come to Thrive
What It Means To Be HSP – Empowerment vs. Pathology and Why It’s Time To See Things Differently
Have you ever felt like you sense too much—or been told you're too sensitive or too much?
Renowned psychologist and researcher, Dr. Elaine Aron, who coined the term Highly Sensitive Person (HSP), describes it as a biologically-based trait marked by heightened awareness of subtleties and a tendency toward overstimulation. Found in 15–20% of the population, HSPs are deeply reflective, emotionally responsive, and sensitive to their surroundings. HSPs share four core traits: depth of processing, sensory overstimulation, emotional intensity and empathy, and sensitivity to subtleties. These traits are often misunderstood by a society that equates strength with suppression.
“Fearing labels like timid or fragile, HSPs try to be like others—leading to overstimulation, distress, illness, and self-doubt.”
Until Dr. Aron’s book became a world-renowned, best-seller, blasting open the gates of potential for more understanding, people in this spectrum category, along with the world at large, greatly misunderstood what is means to be highly sensitive. Even today, too few grasp the gravity of these traits and the impact of that lack of understanding and judgement on the individual themselves, upon their relationships and capacity to thrive in them, and upon the role(s) of the highly sensitive in society. However, being highly sensitive is not a weakness—it's a unique form of heightened sensory-perception and connectedness within a neurologically diverse part of the human population. This article explores the challenges HSPs face, the gifts they carry, and the tools that help them not just survive, but thrive.
The Pain Points — Feeling Too Much in a World That Feels Too Little
“Loud cities and social settings used to feel like an assault - I needed to escape to survive.”
One of the core challenges of being an HSP is sensory and emotional overwhelm. Crowds, bright lights, loud environments, and emotionally charged interactions can quickly become overstimulating. Travel, intense weather, and even transitions between environments may be experienced as disorienting or draining. For many HSPs, emotional energy and thought forms are just as palpable as sound or light—and this can lead to a sense of empathic and psychic overload.
HSPs often absorb the emotions of others like sponges, making it hard to differentiate between what is theirs and what is not. This blurring of energetic boundaries can make it difficult to maintain personal identity or clarity in relationships. Until Dr. Elaine Aron’s research brought awareness to this as a real, neurological- and biologically-based human phenomenon, triggers and behaviors related to HSP traits were misjudged—labeled as too sensitive, too emotional, even as unstable or fragile people. Most HSP individuals will have spent years being gaslit and invalidated by others. Without proper support, mindset, and compassion that comes through understanding, the invalidation for the experiences of HSP individuals leads to cycles of self-doubt, suppression, and emotional burnout.
For some, a breaking or breakthrough point may come in the form of either an illness or a spiritual awakening – what’s often called the “dark night of the soul.” Left unaddressed, the struggle to fit into a world that doesn’t understand them can result in mental health challenges, disconnection, depression, despair, even suicide. Survival mechanisms including masking their true selves are common for HSP individuals. The self-protective masking behaviors of an HSP become necessary for survival; however, within the shell of “fitting in” the soul self-harms with each inauthentic word and action.
Chronic Stress, Exhaustion, and Illness: Costs of Ignoring Limits and Boundaries for the HSP
Sensitivity is not a flaw. It’s our sick society that makes us feel like we’re the problem. - Anonymous, HSP
For the HSP, keeping ourselves hidden to others and bottled in what all we experience is both exhausting and detrimental to our physical, mental, emotional, and spiritual well-being. Because the nervous system of an HSP is especially wired for and attuned to stimuli there is significant risk for health problems from self-regulation habits and behaviors that are underdeveloped.
Many HSPs, especially in younger years, will suffer from nervous system dysregulation leading to numerous issues such as chronic stress and anxiety, panic attacks, sleep issues, heightened startle responses, and adrenal fatigue. If an HSP doesn’t regularly move into parasympathetic rest-and-recovery states, the accumulated stress can also manifest as migraines, insomnia, autoimmune issues, or digestive problems like IBS. Sleep tends to be light or fragmented, sleep for an HSP is often disrupted by noise, lights, EMFs, or undischarged emotions from the day. Vivid, emotionally intense dreams are common amongst HSPs. The mind of an HSP also processes everything deeply—even at night—which can lead to mental exhaustion. Social anxiety and social burnout is also frequent, particularly after events that demand emotional labor or exposure to chaotic energy.
A type of dysregulation that HSPs may encounter are frequent and intense “fight-or-flight” reactions or meltdowns. Another of those is the “freeze” response, known as vasovagal syncope – a sudden drop in blood pressure which leads to fainting. This response is triggered by some type of overwhelming stimuli such as sudden physical pain or an emotional activation that goes unresolve or discharged. Most of the time these survival reactions within the HSP nervous system have some relationship to an unresolved trauma. Facing and addressing trauma, keeping the body discharged of excess emotional energy, in relax and recovery, para-sympathetic cycles, staying well-rested and hydrated are all the ways in which to prevent or reduce these challenges for highly sensitive people.
In essence, for HSP individuals there is simply a higher likelihood for chronic stress and an unmanaged nervous system to lead to imbalances and illnesses if emotional regulation, deep relaxation, and nervous-system recovery cycles are not consistently honored. Those HSPs that learn to how to thrive are those willing to find their pivots and seek open doors to empowered lifestyles with consistent behaviors that reclaim their health, their peace, and their very needed personal power.
The Powers — Sensitives Are Humanity’s Superheroes
“Loyalty and depth are my strengths - when you’re in my circle, I’ll walk through fire for you.”
All neurodiverse spectrums come with giftedness. For HSP there is a deep perception and intuition inherent to these individuals. They notice the subtle shifts going on in conversations and in the environment. They can read between the lines where others cannot. The level of awareness of themselves and others is significantly greater; therefore, HSP individuals can become extraordinary creative visionaries as well as healers. There is almost always a high level of emotional intelligence and therefore a great capacity for empathy and compassion that leads to deep listening, mirroring, and powerful soul-level connection in relationships.
The inner world of the HSP is a landscape of unparalleled spiritual depth, beauty, and connection in which much is felt and cultivated (even if quietly). These individuals are both psychic path-finders and heart-led warriors and leaders while also being societies canaries in the gold mine. They will have rich imaginal landscapes steeped in archetypal awareness with a natural connection to symbolism, dreamwork, and mysticism – which is entirely why pursuing meditative and chi-based practices as well as spiritual paths (particularly in the esoteric arts and sciences) is empowering to them.
Another powerful aspect of the HSP is their high value for integrity, justice, and their own compass with deep inner truth. These individuals will typically be built and wired around a strong moral compass and sensitivity to injustices in their lives or in the world around them which is often why they’re drawn to the healing arts, to becoming teachers of some kind, or providing advocacy services in society.
Without the deep presence and creative contributions of Highly Sensitive People—both throughout history and in our world today—society would be far less vibrant, compassionate, and in tune with what truly matters. In a world often blind to nuance and disconnected from the subtleties of beauty and justice, HSPs are built to provide balance. Their sensitivity brings forward the colors of empathy, the artistry of innovation, and the moral compass that guides humanity toward greater care, creativity, and coherence.
“HSPs are the quiet harmonizers, the emotional alchemists, the ones who feel and emanate the music of the universe when others cannot hear a sound. ”
Thriving is About Transformation — Tools That Best Support HSPs
“It’s been a long road learning to express love without being overtaken by fear of rejection.”
1. Nervous System Literacy and Somatic Grounding - understanding the nervous system is foundational for HSPs. Practices like breathwork, somatic movement, and mindfulness help regulate overwhelm and bring the body back into a state of safety. HSPs also greatly benefit from polyvagal- and trauma-informed relationships where co-regulation and attunement is prioritized and where they experience deep levels of safety and recovery - feeling seen, hear, and met - both verbally and non-verbally and in which there is a healthy, secure attachment style.
2. Creating a Life by Design, Not Default - HSPs thrive in spaces that they consciously shape. Instead of adapting to overstimulating environments, they do best when they curate surroundings that are calming, sensory-soothing, and energetically supportive. Tools like feng shui, crystal grids, sound therapy, EMF filters, air filters, and living with pets and/or plants can help create sanctuary. Likewise, choosing careers and relationships that honor and celebrate sensitivity is essential for flourishing.
3. Shadow Integration & Inner Alchemy - emotional intensity can become a wellspring of creativity and power when integrated consciously. HSPs often need to work with their shadow—unresolved grief, anger, aggression, and fear—not as flaws to be erased but as power and wisdom to be reclaimed. Practices based in Jungian psychology and the alchemical and expressive arts can help transform sensitivity into embodied strength. Emotions are not weaknesses—they are fuel for clarity, connection, and change.
4. The Sacred Art of Saying No - rest and solitude are not luxuries - they are sacred needs. For HSPs, reclaiming the right to pause, retreat, and protect energy is an act of sovereignty. Boundaries aren’t barriers; they are bridges back to one’s true self. Saying no clearly and consistently is essential for maintaining nervous system harmony and emotional health.
5. The Gifts of Self-Trust and Soul-Led Expression - sensitivity is sacred soul-level intellect. HSPs heal and become liberated through a variety of authentic outlets including writing, singing, talking, dancing, healing, leadership, and even quiet but full-bodied presence with themselves and others. When coming from a healed and strong foundation, the inner guidance and expressive gifts of the HSP become a powerful channel for connection and magick.
While the challenges of high sensitivity are real, so too is the potential for living powerful, alchemical lives. Thriving as an HSP isn’t about becoming any less sensitive – it’s about becoming more self-aware, better tooled and resourced, more empowered around self-care, and more masterful at living a life aligned with your nervous system, your heart, and your inner guidance.
“I used to think I was broken - learning about HSP gave me language and community.”
Living Sensitivities Out Loud: What HSPs Want You To Know and Understand
While the research defines the traits and tendencies of HSP, it’s the lived experiences that illuminate the textured threads that weave this part of the neurodiverse community - its humanity, its divinity, and its hero and heroine’s journey.
I interviewed seven people who identify along the Highly Sensitive spectrum, as well as myself. Their stories are varied, but all speak to the pain, power, and path to empowerment, learning, and growth that every HSP must navigate (when ready) and that this article seeks to raise awareness around. Here’s what HSP voices from many walks of life had to share:
Kozma “Terra” Vivens – Holistic Healer, Austin, TX (HoliMagi.com)
How I would describe my sensitivity: I would describe being an HSP as having the volume knobs turned all the way up to 10 on all physical, emotional and spiritual sensory dials.
Early challenges: When I was younger, I was barely functional. I could not leave the house without dark sunglasses, ear plugs, noise cancelling headphones, lemon spray and an arsenal of self-soothing supplies. The overstimulation often reached thresholds in which I would self-harm to distract from how bad the pain was. There were periods when I could not leave my bed for months and had to wear sunglasses inside the house. Because of the severe misophonia, a neurological and emotional sensitivity, I could not eat at the table with my family at night or my extended family during holidays. Everyone had to walk on eggshells around me and I was profoundly isolated and depressed. I attempted suicide twice. There were two different periods when I did not leave the house for an entire year. I lost my relationship, my job, and my health.
Turning points: I did a lot of work on mastery over my mind and self-soothing protocols. I also learned to leave situations immediately or express my issue right away to avoid meltdowns. However, nothing really helped in any meaningful way until I found the Modern Mystery School and began my path of progression within that tradition. My issues become more and more manageable with each step of initiation. I haven’t needed headphones or earplugs for 2 years now! I can even eat at the same table with other people. While I still have my struggles, the level of suffering is night and day different.
Gifts realized: Due to my hypersensitivity I am a very talented healer. I am able to intuit the needs of clients and tailor my approach, which has yielded extraordinary results, especially with neurotypical clients who usually can’t handle typical treatment environments. I lead with my heart and connect deeply with strangers, who feel comfortable telling me sensitive information just after meeting me. I can create rich, transcendent environments with light, sound, textures, scents and energy. I have not suffered the fates of those who are part of the crowd and am content on my own. I appreciate art and nature and touch on a very heightened level.
Kozma’s words of wisdom for HSP readers: Don’t try to fit it. It won’t work and will build pressure that leads to meltdowns. Learn your triggers and what soothes reactions and be vigilant about self-balancing. Remember the world and the people in it are not trying to hurt you. Taking anything personally leads to emotional turmoil.
Kozma’s words of wisdom for non-HSPs: You cannot fathom the level of overwhelm we battle. Please pay attention to how we’re doing and don’t be insulted if we ask for a modification of your actions for long enough that we can pivot. We are trying very hard not to make our reality your problem but we deal with regulation issues and sometimes have to ask for help. Many of us have dealt with a lot of shame and your understanding means the world.
Heather Wilkins – Wife and Mother, Memphis, TN
How I would describe my sensitivity: I do consider myself a Highly Sensitive Person, I have felt this way since I can remember although I didn’t always understand it. My parents, teachers, and peers have often described me as different among other things. When I first heard and learned about the term HSP as a young adult my life suddenly made a lot more sense. I would my experience as though everything is turned up too much in my inner and outer perceptions.
Challenges: I’ve always been very sensitive to external stimuli such as tactile sensations, scents, bright lights and sounds. My emotions feel heightened and at times overwhelming and consuming which can lead to either shutting down or over reactivity. I have dealt with suicidal ideation due to my sensitivities. I often overthink everything in order to process it. I feel as though I experience deep empathy and can easily feel drained after spending time with people. I have found it challenging to manage enough alone time to recharge after being around others.
Turning points: Learning about HSP and finding others who can relate was very helpful in understanding myself better and accepting who I am. Through mindfulness practices I’ve learned to slow down and respond rather than react to my world in a way that helps me to better connect with myself, my life, and those around me.
I am now a mother to a highly sensitive child which has been a healing journey as my own mother was unable to understand me. I’m blessed to share this journey with my daughter and enjoy all of who she is. This also presents its own set of unique challenges such as learning to regulate myself in the moment while helping someone else to co-regulate their experiences and having to balance personal time to recharge and process with the ever-evolving needs of my child. These are challenges all parents face but highly sensitive parents are especially susceptible to overwhelm.
I manage what I am able to control externally by changing my environment to better suit my needs such as wearing noise cancelling devices when I need to, adjusting the light spectrum in my home, seeking out textiles that don’t bother me as much, etc. Spending time in nature is very important for me, it’s more enjoyable to be outside and I find my experience there easier to digest than in a house or city where there is so much artificial stimuli happening all at once.
Gifts realized: I have learned to love and appreciate the depth of my experiences. I appreciate my deep empathy as it allows me to better connect with those around me, I have a better understanding of my intuition which helps me to navigate my place in the world, I enjoy my life in a more meaningful way as I am better able to slow down and tune in to my experiences. As a parent I am able to understand my own heightened sensitivity and apply this awareness to the needs of my child.
What Heather would like HSPs and everyone to know: Being highly sensitive is a gift that offers a unique view of life that allows us to better understand ourselves and others. It offers an appreciation for the human experience and can also help others in the integration of their own experiences. It’s okay to be who you are and feel how you feel and the world is helped by your being here. Everyone has the ability to feel things deeply but some people struggle with the depth of their experiences, it’s important that we impart compassion, patience and understanding for others even if we may not be able to relate to them fully.
Steve Forchetti – Holistic Practitioner and Metaphysics Teacher, Ashland, PA
(https://linktr.ee/namastenomad)
How I would describe my sensitivity: Yes, I would classify myself as a highly sensitive person.
Challenges: While I am able to operate relatively well under normal stressors, I have to find my rhythm for processing my tasks and if something happens throwing off that rhythm it’s incredibly difficult to get back on track. I find that when I am working in a fast-paced environment or in a large scale social situation, I often have to take little breaks and go to secluded, private areas to take a minute before re-entering the larger group. In large groups I will seek out a familiar face in order to make the large group smaller and more energetically digestible.
I have also found that being highly sensitive has made it difficult to engage socially in the ways that I would like to. I find that I want to make friends, but I have a high aversion to being around large groups for extended periods of time and typically I meet people through larger group functions. It becomes a vicious circle where I go to an event and sit by myself hoping that someone will invite me to join their smaller group because the thought of approaching a group of people causes me to freeze up. I worry that if I meet someone I’ll either talk their ear off and they won’t want to talk to me anymore, or I’ll say so little that we never reach the right depth to develop a bond that could turn into a friendship. In the past, I never considered this to be part of high sensitivity, but I do pride myself on having a high level of awareness of details that others miss. I notice things that other might not but this can often lead to perfectionist tendencies.
Turning points: A strong mindfulness practice grounded in daily ritual, meditation, and breathwork has definitely helped me to be able to manage heavy anxiety that comes with this sort of “social analysis paralysis” by allowing me a means to come back into the moment and realize that everything is okay even if I’m bugging out on the inside.
Gifts realized: Having gone through as many struggles as I have in life, I find it very easy to empathize and relate to other people going through hard times. I can connect with just about anyone over just about anything. This is very easy to do on a 1:1 basis. So as long as I’m able to get through to someone, I make a very good, loyal friend. The struggle lies in getting to that point though. With me, once you’re in my circle, you’re in my circle and I will do whatever I can to support you and help you to empower yourself to get out of the bad situation. Some may say that I’m loyal to a fault, I just say that I’m capable of deep love whether it’s platonic or romantic. I wouldn’t change that for the world.
How Steve has learned to thrive as an HSP: The big key is to not take on other people’s suffering as your own. It’s great to feel for other people but only help them as much as they’re willing to help themselves. Otherwise you’ll end up giving and giving into an energetic vacuum and you’ll end up feeling depleted which can very quickly spiral out of control.
What Steve would like to say to those who are not HSP: It’s important to understand that while it’s become very trendy to blame anxiety for inability to function in society, not all of it is an excuse. It’s important to have compassion for people who are very obviously having trouble adjusting. Nobody truly knows what another person is going through, so try to keep an open mind and open heart rather than getting frustrated. I find that it’s easy to tell when someone is open to working on things versus when they want to be part of an echo chamber. Give grace to the ones trying to work on their stressors and give space to the ones who just want validation.
Tim Exley – Sound Meditation Practitioner and Photographer, Isumi City, Chiba Prefecture, Japan (Instagram: @timexley)
How I would describe my sensitivity: Am I HSP? Maybe or somewhat feels correct. I don’t seem to check all the boxes. My visual sense seems the most elevated. I love photography and movies. It does appear I see things that others miss, I believe I’m very aware of my surroundings. Too much sound can overwhelm me. In recent years I’ve become more sensitive to loud noise. There was a time in recent years when cities were confronting. The background sounds felt almost painfully loud. I have always been shy, this has felt like a shrinking, wilting, almost a “folding in” in certain overwhelming interpersonal interactions. Is this just a natural way to be, experienced by many, or part of HSP, I don’t know.
Challenges: I’ve carried a painful level of both shyness and empathy from childhood through to adult life. I’m very sensitive of how others might see me and have been very conflict avoidant. Being sensitive and aware of others negative emotions has been unpleasant to be with and I’ve wanted to avoid this in the past. My shyness and sensitivity to other’s feelings has also damaged my ability to enter into more intimate love relationships. There has been an intense fear of rejection which has often stopped me being able to speak and communicate my feelings to others.
Turning points: Leaving the UK for Tokyo in the late '80s marked an early turning point – even though the city was stimulating, it offered a disconnection from the pressures of Western society and a kind of anonymity that felt like relief. By my 30s, I recognized that modern life might not be sustainable for me emotionally or spiritually, prompting a deep re-evaluation. I chose to step outside conventional structures, living largely outside the 9–5 job system. A personal breakdown 13 years ago intensified that journey, leading me into a simpler, disciplined life rooted in self-inquiry. Through yoga, tantra, and meditation, I began to access subtle energetic sensations and peak experiences that transformed my relationship with my body and my emotional sensitivities.
Over the last several years, I’ve made deliberate efforts to stretch beyond my comfort zone – taking on public roles like MC-ing and wedding photography to work through fear and social sensitivity. Despite setbacks, such as intense physical discomfort while teaching sound therapy, I’ve continued to deepen my practice. A major shift in the past 2–3 years, particularly in the last 18 months, has allowed me to fully step into the teacher role I once found intolerable. Along the way, I’ve processed grief, particularly around lost love, and learned to express emotion through poetry. Now, with significant inner work behind me, I feel more capable of expressing and receiving emotion in a grounded, balanced way—and ready to move forward into a new more aligned career.
Gifts realized: In recent years, I’ve been able to drop deeply into a single moment of time and experience it very richly – like the deep and full expression of the “I Am”. From everything I’ve learned over the last 13 years of self-discovery I am good at letting go and resting in the moment. People experience me as kind and perhaps wise. I am skilled at leading guided meditations, sound meditations, and therapy which has brought me fulfillment. My ability to express certain moments of time in photos and very occasionally in words seems to move people. I can tease out beauty from a brief moment of time. Perhaps these are influenced by being HSP? In recent years I’ve also gained ability to hold grounded, safe space for others when they are experiencing troubled situations.
What Tim would like those awakening HSPs to know: Seek those who are similar for support, advice, connection. You are for sure not alone. Be mindful to make space in your daily life to be away from intense stimulus and activities that lead to triggers to recharge if your emotional, mental, physical energy gets depleted. Be in nature. Look to sports or activities that engage the body. Look at somatic modalities that help us explore and understand our heightened senses and might help us be able to be with them more comfortably. Being in the body, feeling it in space, moving it, and opening to its sensations and feelings more deeply and connectedly, may help.
Tim’s advice to non-HSPs: As I suggest to everyone, try to remember and put into practice the understanding that your version of reality and self is only one version and it is not how reality and feeling arises for others. Others may be struggling in ways you cannot imagine. Cultivate sensitivity and empathy that others may need to operate in different ways.
Anonymous – Alchemical Arts Healer, Researcher, and Educator, USA
How I would describe my sensitivity: Yes, I would consider myself an HSP. Before even walking into an area, I immediately get a sense of its mental and emotional field and it produces states of consciousness that provide me with information about those people/that group; the impressions are overwhelming if the group is larger than maybe 3 or 4 people, and the more traumatized the people are, the more loudly the impressions are transmitted. When I was younger and didn’t have the ability to listen to my own intuition as well as I do now, I would be completely burned out just walking into a room and reading all the thoughts and emotions of the people in the room. Upon leaving, I would have to be silent and in the dark for hours to recuperate.
Challenges: I stopped participating in activities that had more than just a small handful of people that I knew wouldn’t be radiating traumatized energy. I have had to disengage from public events almost entirely, with the exception of very specific gatherings. I have a very hard time going out to busy restaurants or public places, even farmer’s markets and other things like that. Each year, I turn down dozens of speaking opportunities just because if I tune into the organization or group that is attracted to the event, I can feel the energy and that has an impact on me as well. Essentially, I sequester myself from the world so I don’t have to be inundated with the insanity (I use that term quite literally) of group think or people’s behaviors when in group situations.
Turning points: I have a host of psychic development skills that help, but it’s still too much effort to be in those situations, so I have chosen to isolate myself far away from others, allowing people to come to me if they would like my company or counsel.
Gifts realized: Well, I can tell if people are lying, if people are traumatized, if people are infested with entities, what types of problems are afflicting them physiologically and psychologically, etc. In my work as a healer, this comes in handy, but it also presents a lot of challenges because people feel denuded and therefore threatened if you bring any of this up without them first telling you about it.
What I would like others with sensitivities to know: Well, it depends. Sometimes the symptoms of overwhelm people experience are from neurological inflammation due to toxins and other factors and to those people I would advise them to look into mineral balancing and proper detoxification protocols (especially order of operations). Other people who are psychically sensitive, I would show them certain tools that they can use, but I would also let them know that it’s okay to find the rest of the world overwhelming and to let them know that it is no measure of good health to be well adjusted to an ill society. Don’t let others dictate or tell you why you are sensitive and especially don’t just believe that the problem is with you. The world is VERY sick because its inhabitants are very sick. The best thing we can do sometimes is to remove ourselves so we are not contributing to the problem.
What I would share very honestly with everyone on this topic: Be aware that everything you think, everything you feel radiates from you and the more you try to suppress it, the more noticeable it is. The more burdened you are as an individual, the more draining it is to be around you and only people who share similar levels of trauma and lack of awareness are capable of sharing space with you. You will perceive this as "friends who get you" but what it actually is a danger because you normalize your trauma instead of actually moving through it and processing things like a healthy human being.
Pamela Newman – Somatic Counselor and Empathic Guide, Portland, MA
How I would describe my sensitivity: I came across Dr. Aron’s definition about 10 years ago and it helped me make sense of myself in a profound way. I always knew I was different than pretty much everyone I knew but I could never explain why. Dr. Aron’s term helped me understand that I am not alone and that being sensitive is nothing to be ashamed about. I have not found a better way to describe it than Dr. Aaron. I am sensitive to everything and notice everything and sometimes it is exhausting to be that sensitive. It means I need a lot of time alone in calming environments to thrive.
Challenges: I find it challenging to structure by days and weeks to get enough alone time to recharge. The demands of the world make it hard for me to keep up with things like errands, everyday tasks, work, and social life. Things that seem like no big deal to others take a lot out of me like going to the grocery store or loud concerts or really anywhere with people.
Turning points: Prioritizing alone time every morning has helped me find a routine to manage and regulate. Finding the strengths in being an HSP has been empowering. Finding and connecting with others that are HSP has also been really helpful in normalizing my experiences. Learning to say no and not feel guilty about it has also been instrumental in managing the challenges that come with being an HSP.
Gifts realized: I believe being an HSP makes me incredibly perceptive and helps me attune to the people in my life and my clients. Having a high level of empathy makes me a great friend and counselor. It also helps me concentrate deeply. When I am really passionate about something I am able to go deep and focus 100% on whatever it is I am doing. I also love how intuitive, curious, and non-judgmental I am which I think comes from being an HSP.
Beautiful Personal Truths from Pamela: I would like to say to all HSPs that the world needs us! Sensitivity is a precious gift. Although it comes with challenges, I wouldn’t trade it for the world. And for those who would not identify in the HSP category, don’t take it personally when we say no or need to be alone. It really has nothing to do with anyone else. It is something we need to recharge and to regulate our own nervous systems.
Darcey Miller – Professional Wetland Scientist, Orcas Island, WA
How I would describe my sensitivity: I tend to notice and feel what other people around me are feeling, and it bothers me (physically, emotionally, and/or mentally) if there is tension/upset.
Challenges: I feel that being an HSP is challenging but also provides gifts and visions! If mis-managed or I suppress my sensitivities and my experience it leads to stress in my body and mind.
I can become overwhelmed by everything: multiple urgent work tasks that need to be completed, sunshine that I want to feel, plants that I want to control or admire, friends that I want to communicate with, thirst and hunger or other immediate bodily needs, things that must be cleaned/organized, music that’s playing, scents in the air, etc. – all become overwhelming. How do I prioritize?
Turning points: Yoga, dancing, breathing, journaling, gemstones, and meditation have helped to keep me centered and grounded. Doing relaxing things such as receiving massage, going to spas, and soaking in hot tubs and hot springs also help me. I tend to actually do these things more if I can experience them with a class, friends, or my partner. I won’t usually stop and rest often enough when I’m alone. I also feel that stress is relieved when talking to safe others that bring me joy.
Gifts realized: Since I was young, I have noticed and appreciated natural things. I love to point them out to people and to take photos to be able share the magic far and wide! I wouldn’t say this is extraordinary, but a bit unusual. And my “eye” for composing photos is pretty good, generally. I also am sensitive to sound and music, always noticing music and recognizing songs right away. I also have a deep capacity empathize with other people and understand them.
Darcey’s message to emerging HSPs: It helps me to remember that not everyone thinks like me but that that’s a good thing! Hug your gifts tight but don’t be afraid to express yourself and share them with others. And her message for non-HSPs: Listen to other people and believe them when they describe experiences unlike yours.
Rosemary Baker – Land & Space Energetics Intuitive, Feng Shui Consultant, Metaphysical Healer, Teacher, & Self-Development Guide (rosemarybaker.live)
How I would describe my sensitivity: My nervous system is built for subtle energies and is disturbed and stressed by chaotic, urban environments, intense stimulus, and large numbers of people. I also need significant time in nature and alone to feel well - yes, I am a Highly Sensitive Person.
Challenges: I’ve been highly empathic and intuitive all my life, along with a hyper-attuned nervous system to external energies and other people, and as a result have also dealt with a history of significant nervous system dysregulation, digestive issues, and compromised immunity. I had a long battle with depression from early childhood through my mid-30s. Learning to reign and redirect intense emotions, overwhelm responses, manage stress, and transform my mental health have been my biggest areas of growth and mastery as an HSP.
Turning Points: Learning how to self-regulate, run balanced energy, face intense sensation and emotion, and developing a grief practice has all been game-changing for me. I’ve healed mental illness through metaphysical training which has been a combination of deep spiritual healing and training with the Modern Mystery School’s initiatory path and with tools like Universal Kabbalah, as well as with somatic trauma therapy, ancestral healing work, a deep qi-gong practice, detoxification regimens, functional medicine focused on digestive function, healthy diet and exercise, maintaining proper sleep-hygiene, and well as developing a devoted prayer, ritual, and meditation practice.
Gifts Realized: I sense and receive messages from plants, animals, elemental beings, devas, angels, Gaia, etc. that has been the more extraordinary and joyful part of my HSP. Realizing my divinity and my entire life as sacred has also resourced me and helped me face and transform neurological and behavioral dysfunction on many levels and grow incredibly strong, resilient, joyful, self-aware, and self-directed. The shadow integration work I’ve done has unleashed significant clarity and creative flow. The devotion I’ve brought to my path of healing and empowerment has led me to extraordinary gifts through which I am uniquely qualified to offer metaphysical and sacred living/holistic wellness services to individuals in need like me and to all those that value what I do.
What Rosemary would like readers to know about being HSP: I’m proud to be a sensitive and grateful for my challenges. I’ve grown as strong and resilient as I am because I’ve had to overcome challenges and how connected I am with God and the energetic universe. If you’re reading this article and feeling mirrored or seen, know that you too can heal and grow and learn how to function well and live a fulfilled, authentic life fully in touch with yourself, rather than in suppression or rejection. It takes consistent actions over time to build a strong foundation to be able to wield the access and power you have. As a highly sensitive person I highly recommend two foundational things:
1) Cleansing and detoxification protocols are your best friend. There are SO many biotoxins (molds, parasites, pathogens, etc.) and neurotoxins (heavy metals, pesticides, industrial chemicals, etc.) interfering with natural human eliminatory and functional pathways and in turn our digestion, hormones, brain function, mind, and energy may be greatly affected. It is imperative to clear and purify the body-mind so we can function well!
2) Pursue a spiritual path (not simply physical or mental/emotional wellness) - paths and traditions with frameworks and structures for growth ensure a higher likelihood of strengthening and progression where HSPs need it. We are of Body, Soul, and Spirit. As Highly Sensitive People we are as accessible to the realms of Spirit, as much as we can attune and become impacted by the realms of human. It becomes imperative to train and strengthen spiritually (as well as physically, mentally, and with Chi) in order to learn to master ourselves, to grow-up, and take complete responsibility for our lives (advise for us all really). HSP traits truly become gifts for the world – once we’ve done the work to alchemically transform and become whole ourselves.
HSP individuals are found all over the world, with diverse backgrounds and roles in society. Being highly sensitive is neither a deficit nor a disability – it’s simply a different neural operating system and a deeper, richer, and more sense of the subtle reality. With mediated energy management tools, curated environments, and the right kinds of safe, human connection, HSPs don’t need to simply survive – we can transform all our challenges into triumphs and we really can learn to thrive.
So, Could You Be a Highly Sensitive Person?
If you’re finding this topic resonating and you’re beginning to suspect so, here’s a simple self-inquiry test to explore whether or not you may fall within the HSP spectrum. Read carefully through the following statements and check any that feel true or often true for you. Be honest — this is about self-discovery, not perfection or judgment.
Emotional Sensitivity & Empathy
__ I feel things deeply, even if I don’t always show it.
__ I tend to absorb the emotions of those around me, whether they’re joyful or heavy.
__ I often cry easily — whether from beauty, pain, or overwhelm.
__ When others are hurting, I instinctively want to help or comfort them.
__ Harsh criticism or conflict can feel physically uncomfortable or linger with me for days.
Sensory & Environmental Sensitivity
__ I notice subtle changes in lighting, sound, temperature, or textures.
__ I’m sensitive to loud noises, strong smells, or chaotic environments.
__ I need downtime after being in overstimulating places (crowded rooms, bright stores, airports).
__ I prefer calm, aesthetically soothing environments over busy or cluttered ones.
Depth of Processing & Intuition
__ I reflect deeply on life, meaning, and my experiences.
__ I often have a strong sense of intuition or “just knowing” about people or situations.
__ I find myself thinking about things long after others seem to have moved on.
__ I need time alone to recharge and make sense of what I’m feeling or sensing.
Lifestyle Preferences
__ I prefer one-on-one conversations to large group interactions.
__ I feel more aligned when I live slowly and intentionally, rather than rushing.
__ Sudden changes in plans or environments can throw me off balance.
__ I value meaningful connection and authenticity over surface-level interaction.
Scoring:
This isn’t a test you pass or fail. But if you resonated with 12 or more statements, there’s a good chance you would emerge within the spectrum of a Highly Sensitive Person (HSP). And even if only a few rang true – those sensitivities matter and may point to areas of your nervous system or emotional life that need deeper honoring, if you don’t already.
Final Thoughts: Awakening, Strengthening, and Sovereignty for the HSP
“What really shifted things was the path of spiritual initiation; my symptoms have become manageable and I can live again.”
As the Emerald Tablet’s wisdom offers: “it’s inherent Strength is perfected, if it is turned into Earth.” Meaning, Spirit must descend and be embodied and manifested in life to reach its full potential; the divine becoming human so that the human may become divine. A perfected mirror of the “As Above, So Below, As Within, So Without, As the Soul, So the Universe”. HSP individuals live on the cutting edge of what is known as spiritual alchemy. We are the divinators and leaders of this particular part of divine-human evolution quite simply because we have the access and the consistent discomforts and distress which drive us to learn, grow, change, and create realities that better suit our operating systems and our body-soul needs. We really do need harmony and coherence; therefore, once empowered, we create it.
So, inherently there is a deep well of strength and a rich, multi-dimensional sense of beauty to be tapped into within sensitivities. If you are someone awakening to your gifts and spectrum challenges now, or know someone who is, remember that the traits of HSP are superpowers once we’ve learned how to tune the dial and harness them in the right ways and have grown strong and wise enough to manage the intensities being experienced.
Remember to embrace the paradox inherent to an HSP: sensitive yet powerful, gentle yet fierce. The world doesn’t need less sensitivity; it needs the awakening of more sensitivity through grounded, integrated, and empowered individuals. Who knows, maybe we’ll even save the world someday.