Highly sensitive person

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A highly sensitive person (HSP) processes sensory data exceptionally deeply and thoroughly due to a biological difference in their nervous system. Dr. Elaine N. Aron's extensive research identified this as a specific trait with key consequences that was being confused with innate shyness, inhibitedness, innate fearfulness, introversion, etc. She subsequently wrote several books about the subject. Although the term is primarily used to describe humans, the trait is present in nearly all higher animals. Dr. Aron's books cite studies involving other animals ranging from mammals to houseflies and goldfish.^[1]

Dr. Elaine N. Aron says "the opposite of a Highly Sensitive Person (HSP) is a person who takes many risks, that is acts without reflecting very much. An HSP who is an HSS (High Sensation Seeker) also will find ways to have lots of new experiences, but won't take a lot of unreflected upon risks."^[2]

Contents 1 Research 2 Attributes and characteristics 3 Advice 4 Sources and notes 5 Further reading

[edit] Research

The research on sensory-processing sensitivity builds on Eysenck's views on introversion and arousal and Gray's work on the inhibition system. This research in turn builds on Pavlov's work on sensory response to both physical and mental overstimulation, and work by Jung and his contemporaries differentiating extroverted and introverted cognitive senstitivity types. ^[3] This research shows that about 15-20% of humans and higher animals have a nervous system that is more sensitive to subtleties. This means that regular sensory information is processed and analyzed to a greater extent, which contributes to creativity, intuition, sensing implications and attention to detail, but which may also cause quicker overstimulation and overarousal.^[1]

This temperament may also have some correlation with continuously high cortisol levels, which may cause hypervigilance and susceptibility to trauma, or the same traumas may encourage hypervigilance, which in turn may contribute to high cortisol. Being highly sensitive may amplify or create psychological issues when overarousal occours. The ability to unconciously or semi-conciously process environmental subtleties often contributes to an HSP seeming 'gifted' or possessing a 'sixth sense'. Sensitiveness is often confused with shyness but 30% of HSPs have extroverted personalities. Another common misconception is that only females can be HSPs - there are roughly the same number of male HSPs as female. The percentage holds true for all animals possessing this trait.^[1]

[edit] Attributes and characteristics

HSP students work differently to others. They pick up on the subtle things and learn better this way rather than when overaroused. If a student is not contributing much to discussion it does not necessarily mean they do not understand or are too shy. HSPs often process things in their heads better, or they may be overaroused and this is why they are not contributing. HSPs are usually very conscientious but underperform when being watched. This also applies to work situations; HSPs can be great employees - good with details, thoughtful and loyal, but do tend to work best when it is quiet and calm. Because HSPs perform less well when being watched, they may be overlooked for a promotion. HSPs socialise less with others, preferring to process experiences quietly by themselves.^{[1] [4]}

[edit] Advice

Elaine Aron advises:

"Rather than forcing themselves to fit in and be more outgoing, HSPs need to learn to appreciate their sensitivity in less stimulating ways. Developing boundaries for safety and comfort becomes important. If they are sensitive to bright fluorescent lights, chemical odors or certain kinds of people, HSPs need to use their creativity to find ways to avoid such stimuli."^[5] and "Spend at least eight to ten hours per day in bed, whether sleeping or not, plus an extra two hours spent in meditation or other forms of solitude and one hour of outdoor exercise."^[6]

Kathy Moore advises:

"use some form of releasing therapy, such as Yoga therapy; hypnotherapy; energy work of any kind, such as Reiki; Dance; MAP or ACCESS, to 'let go' of stuck emotions, whether yours or someone else's."^[6]

Ted Zeff advises:

It will help the HSP to create a daily routine. Spend at least fifteen minutes in the morning centering yourself through techniques such as meditation, progressive relaxation, listening to a meditation tape or CD, or hatha yoga. Your evening routine should consist of calming endeavors such as reading uplifting books, writing, meditating, taking a bath, or having light discussions. Try not to watch overstimulating or violent television shows or movies in the evening. It’s important to use the senses to calm the HSP’s nervous system. Avoid jarring noises by listening to relaxing background music or white noise, or wearing earplugs. Give yourself or receive a massage on a regular basis. Reduce the time you sit in front of a television set or computer screen. Reduce your use of caffeine by drinking calming herbal teas and a lot of pure water. Try inhaling scents of calming essential oils or incense. Take a mini retreat twice a week and a longer retreat several times a year.^[7]

A healthy diet for the HSP should include lots of organic veggies, fruits, whole grains, and low-fat protein. Reduce your consumption of sugar, preservatives, salt, high-glycemic foods, and processed foods. It’s calming and nurturing for the HSP’s nervous system to eat heavy, warm, moist dishes such as hearty soups and casseroles. The HSP should generally do gentle exercises like walking, yoga, or tai chi and avoid tense environments like overstimulating health clubs or very competitive team sports. It’s best not to work out after 7 P.M. since it may create insomnia for the HSP.^[7]

To create an enjoyable and relaxing work environment for the HSP, try to develop a positive attitude toward your job by creating enjoyable social interactions, helping others and being enthusiastic about your work. If possible, listen to calming background music, gaze at pictures of natural settings and bring flowers and plants to work. If you are sitting all day at work, periodically perform stretches and take short walks. Throughout the day do some slow abdominal breathing and take short meditation breaks. Explore changes in your job schedule such as beginning work later, working from home, or reducing your hours. If you are working in a very stressful job that can’t be modified, examine your beliefs and values as to why you continue to work in a difficult situation. Investigate new job possibilities that are well suited for your sensitivity.^[7]

[edit] Sources and notes

1. ^ ^{a b c d}
   • Aron, Elaine. 1996. The Highly Sensitive Person. ISBN 0-553-06218-2.
   • Aron, Elaine and Aron, Arthur. 1997. Sensory-Processing Sensitivity and Its Relation to Introversion and Emotionality, Journal of Personality and Social Psychology. Aug. 1997 Vol. 73, No. 2, pp. 345-368.
2. ^ WebMD Live Events Transcript The Highly Sensitive Person In Love with Elaine Aron
3. ^ Aron, E. N. (2004). "Revisiting Jung's Concept of Innate Sensitiveness." Journal of Analytical Psychology, 49, 337-367.
4. ^ sensitiveperson.com Attributes and Characteristics of Being Highly Sensitive by Thomas Eldridge
5. ^ sensitiveperson.com Being Sensitive -- in an Insensitive World by Thomas Eldridge
6. ^ ^{a b} The Plight of the Empath or Highly Sensitive Person article on about.com by Kathy Moore, MBA, CH, hypnotist and motivational consultant.
7. ^ ^{a b c} The Highly Sensitive Person's Survival Guide by Ted Zeff, Ph.D. ISBN 1-57224-396-1

[edit] Further reading

Books

• Aron, Elaine. 1999. The Highly Sensitive Person's Workbook. ISBN 0-7679-0337-4.
• Aron, Elaine. 2000. The Highly Sensitive Person in Love. ISBN 0-7679-0336-6.
• Aron, Elaine. 2002. The Highly Sensitive Child. ISBN 0-7679-0872-4.
• Mesich, Kyra. 2000. The Sensitive Person's Survival Guide. ISBN 0-595-09800-2.
• Mandel, Debra. 2003. Healing the Sensitive Heart. ISBN 1-58062-708-0.
• Jaeger, Barrie. 2004. Making Work Work for the Highly Sensitive Person. ISBN 0-07-140810-X.
• Zeff, Ted. 2004. The Highly Sensitive Person's Survival Guide. ISBN 1-57224-396-1.

External links

• The Highly Sensitive Person by Dr. Elaine N. Aron. Site includes self-test and conference details.
• The Highly Sensitive Person's Survival Guide by Dr. Ted Zeff. Site also includes resources for healing insomnia.
• PDF Research paper Jawer, Mr. Michael (2005) Environmental Sensitivity: A Neurobiological Phenomenon?. Seminars in Integrative Medicine 3(3):pp. 104-109.