HSP explanation

For as long as I can remember, I’ve felt different, but I never really understood why. I’ve always struggled with working full time — I get so exhausted that I can’t do things after work like other people can. While others go out for after-work drinks, I just need to go home and rest.

I can pick up on how people are feeling, and strong smells or bright lights really get to me. I’ve never been able to wear perfume or drink coffee, and even some clothes feel uncomfortable. When I found out about the concept of being a Highly Sensitive Person (HSP), suddenly my whole life made sense. I finally understood myself and stopped pushing to be like everyone else.

A Highly Sensitive Person (HSP) is someone whose nervous system processes sensory input more deeply, making them highly aware of subtle stimuli — and this constant over-awareness leaves them exhausted by the end of the day.

What Is a Highly Sensitive Person?

The term Highly Sensitive Person was first introduced by psychologist Dr. Elaine Aron in the 1990s. It describes a personality trait called Sensory Processing Sensitivity (SPS), which is innate and present in around 20–30% of the population. It’s not a disorder or diagnosis but a neutral temperament trait that affects how people process sensory information and emotional stimuli.

Interestingly, this trait isn’t unique to humans — it’s been found in over 100 animal species, from dogs and cats to primates, birds, and even fish. Biologists believe it’s an evolutionary survival strategy: some individuals are more observant and cautious, processing their environment deeply before acting. This gives them an advantage in certain situations where awareness and reflection can mean the difference between safety and danger.

The Science Behind Sensitivity

Research shows that HSP brains are wired differently. Functional MRI studies have found that people with high Sensory Processing Sensitivity display increased activation in areas of the brain involved in awareness, empathy, and emotional regulation. This explains why HSPs are more aware of subtleties, reflect deeply on experiences, and are often profoundly affected by their surroundings.

Because of this deep processing, HSPs experience something called differential susceptibility. This means that sensitive individuals are more affected by both positive and negative environments. In nurturing, supportive conditions, they tend to thrive — often outperforming others academically, creatively, or emotionally. But in stressful or critical environments, they may struggle more with anxiety, self-doubt, or overstimulation.

Some of my HSP traits

  • Easily overwhelmed by bright lights, strong smells, loud noises, or coarse textures

  • Find wearing clothes uncomfortable and prefer to be in my pyjamas

  • Deeply moved by art, music, or beauty in nature

  • Strong empathy — easily picking up on what others are feeling

  • Preference for meaningful conversations over small talk

  • Reflect deeply and think carefully before making decisions

  • Greater emotional responsiveness and stronger reactions to both joy and sadness

  • More easily affected by caffeine, medication, or lack of sleep

  • Need for downtime or solitude after socialising or busy days

  • Difficulty winding down after exciting or stimulating experiences

  • Heightened awareness of subtleties — small details others might overlook

When I took the original HSP test developed by Dr. Aron, I scored 100%. It confirmed what I had always suspected: I’m a textbook example of a Highly Sensitive Person.



The Four Core Traits: D.O.E.S.

Elaine Aron’s research outlines four defining features of high sensitivity, captured in the acronym D.O.E.S.:

D – Depth of Processing:
HSPs think deeply about everything — from the meaning of life to subtle decisions. We reflect before acting, often leading to careful, thoughtful choices.

O – Overstimulation:
Because we process more information at once, our nervous systems can become overwhelmed by noise, crowds, or pressure. This can lead to fatigue or burnout if we don’t build in rest time.

E – Emotional Responsiveness and Empathy:
We feel emotions intensely — both our own and others’. HSPs are quick to tears of joy, gratitude, or sadness and can easily pick up on others’ moods, even without words.

S – Sensitivity to Subtleties:
We notice small changes in tone, expression, environment, and detail that others miss. This heightened awareness makes us perceptive and intuitive but can also be mentally tiring.

The Gifts of Being Highly Sensitive

The sensitivity that can feel overwhelming at times is also what brings many of the HSP’s greatest strengths. Research and personal experience both show that HSPs often possess:

  • Creativity: Many artists, writers, and innovators are HSPs. The deep-processing mind naturally seeks meaning and expression.

  • Empathy: A strong ability to sense and understand others’ emotions fosters compassion and connection.

  • Attention to detail: HSPs are attuned to subtleties, which makes them meticulous and observant.

  • Rich inner life: HSPs experience emotions, thoughts, and imagination vividly and deeply.

Because of differential susceptibility, sensitive people also gain more benefit than average from positive environments. Supportive relationships, therapy, or mentoring can have a transformative impact, allowing HSPs to “rocket ahead” once they’re in conditions that nurture them.

The Challenges: Overstimulation and Fatigue

The cost of these gifts is that deep processing can lead to overstimulation. Every sound, sight, emotion, and thought adds to the mental load, and eventually, the brain needs to “shut down” and recover — much like an overheated computer.

Overstimulation occurs whenever an HSP has been “on” for too long without rest. For me, that might look like needing to retreat into silence after a social gathering, feeling fatigued after a day working in the office or just going out to the mall.

Learning to manage this is crucial. I do this by scheduling rest time after busy days.

HSP vs. Sensory Processing Disorder (SPD)

A common misconception is that Sensory Processing Sensitivity (SPS) — the scientific term for high sensitivity — is the same as Sensory Processing Disorder (SPD). They’re not.

SPS (HSP) is a neutral genetic trait, not a condition or diagnosis. It involves deeper processing of sensory and emotional input but in an organised, big-picture way. 

SPD, on the other hand, is a neurological disorder that causes disorganised or inaccurate sensory processing, leading to inappropriate or distressing responses.

In short: all HSPs can experience overstimulation, but not all overstimulation comes from SPD.

HSPs typically benefit from understanding their trait and adapting their environment — not from medical intervention. Learning about SPS, practicing self-care, and creating balance (through rest, creativity, and supportive environments) are the most effective ways to thrive.

Sensitivity Across Cultures 

Sensitivity is valued differently depending on the culture. In societies that prize toughness or extroversion, HSPs are often misunderstood or told to “stop being so sensitive.” This can lead to low self-esteem and the false belief that something is “wrong” with being sensitive.

The “Orchid” Type

When I completed the formal sensitivity assessment, my score placed me in the high-sensitivity group, also known as the “Orchids.” About 30% of adults fall into this category.

Orchid individuals are deeply influenced by their environments — they flourish under care and wilt under stress. The metaphor fits perfectly: orchids require specific conditions to thrive, but when nurtured, they produce extraordinary beauty and resilience.

For me, this means I can be more easily unsettled by conflict, criticism, or pressure. But in positive, supportive settings — surrounded by encouragement, creativity, and calm — I flourish.



Embracing Sensitivity

Being highly sensitive is not a weakness; it’s a different way of experiencing the world. It brings depth, empathy, creativity, and awareness — all qualities our world desperately needs.

I’ve learned to stop apologising for my sensitivity and instead honour it. It’s the part of me that feels deeply, connects authentically, and notices beauty in the small things.

I wrote this to help my friends understand me better — why I feel things so deeply, why I sometimes need to rest alone after busy days, and why I only have a limited bandwidth (can only do so much in one day), and why sensitivity is both my greatest challenge and my greatest gift. If it helps you understand me (or yourself) a little more, then it’s done its job.

Comments

Post a Comment

Popular posts from this blog

How I Survive and Thrive as a Highly Sensitive Single Parent

Image
Parenting solo with a sensitive nervous system? You’re not broken—you’re wired for deep care. These 9 gentle strategies have helped me go from meltdown to mindful. I didn’t know I was a Highly Sensitive Person (HSP) until my son was about three years old. Suddenly, so much made sense. I’m pretty much the textbook definition of a Highly Sensitive Person—I checked every box on the self-test. Discovering what that meant was a total game-changer for me. I finally understood why those early baby years had felt like I was barely surviving—while my friends seemed to cruise through with ease. The sleepless nights, the overstimulation, the constant needs—I was truly struggling and didn’t have the words for it at the time. Now that I do, I’ve built a way of life that honors my sensitivity and my son’s needs. Is it always easy? Not at all. But there are ways to make it more manageable—and even joyful. Here’s what’s helping me survive and even thrive as a highly sensitive single parent. 1. Stick...
Read more

Family tree

Image
Hugh Wilson - Dad's side Direct ancestor (7 generations) 1762 If you're wondering why Luka looks Irish. On my Dad's fathers side comes a line of Irish men from County Down , North Ireland. A lot go by the name James or Hugh Wilson. As far back as I can see on the family tree in MyHeritage is 7 generations back born 1762. James Wilson (born 1831) was the generation that moved from Ireland to Sydney and then Booral, NSW. Patrick Duffy - Mum's side Duffy's Forest Duffys Forest is named after Patrick Duffy, who received a land grant there in 1857. He became a timber cutter and cleared a road through the bush to Cowan Creek , where he built a stone wharf for transporting timber. The wharf is still known as Duffys Wharf and the road is Duffys Track. [2] Duffys Forest is a suburb of northern Sydney , in the state of New South Wales , Australia . Duffys Forest is 28 kilometres north of the Sydney central business district in the local government area of Nor...
Read more

Family History in Sydney, NSW

Image
Warringah Shire Mayor - John Frederick Duffy (1863-1950) My second great grandfather John Duffy was the mayor (then called president) and served in the first Warringhah shire council from 1906, he was re-elected in 1908, 1911, 1914 and 1917 his photo resides on the walls of the Warringah shire council building today. He married Sarah Martha Horn at Waterloo in 1894. John and Sarah had a son John Fredrick who served in WWI and a daughter Elvy Margaret Duffy (my great grandmother) (1896-1981).  Sarah Duffy (My Nan's grandmother), Jack Duffy, Elvy Duffy (My Nan's Mother) and John F Duffy (Nan's grandfather). Mona Vale Orchard He was also an orchardist at Mona Vale. Family photos of John Duffy at his orchard. Patrick Duffy - Duffy's Forest (suburb in the Northern Beaches) Paddy's Markets, Sydney City (1930s-1990s) Paddy's Market and Hay St, Haymarket in Sydney in 1929. PITT STREET AT HAYMARKET 1893 The Sydney Markets 1788 - 1988 ; by Michael Christie Elvy Byrne at h...
Read more