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Recent research shows that High Sensitivity / Sensory Processing Sensitivity is a normal, neutral, innate trait found in about 20-30% of the population.

As HSPs, our sensitivity is hardwired into our nervous systems. Recent research shows that this normal, neutral, innate trait of Sensory Processing Sensitivity is found in about 20-30% of the population (Aron, Belsky and Pluess). It is not considered a disorder and is most likely inherited. About 30% of HSPs are High Sensation Seeking (HSS/HSPs), wanting more variety, intensity and risk in their experience.

While the greater level of sensitivity can vary from person to person, the heightened awareness implicit in the HSP temperament means that we are much more inundated with information than the other 70-80% of the population.

Research also shows that there are as many HSP women as there are HSP men, although sensitive men experience more challenges in this culture––one that doesn’t value sensitivity.

Interestingly, biologists have found this normal, innate HSP trait in more than 100 other species, from fruit flies to fish, birds, dogs, cats and horses to name a few. This trait reflects a certain type of survival strategy . . . heightened care and observation before taking action.

Regardless of whether we are more extroverted or introverted (around 30% of HSPs are extroverted), we require more downtime, alone time, or quiet time to recover from sensory overload and/or to process experiences and emotions.

Find out if you are a Highly Sensitive Person.

» do you have a rich, complex inner life

» are you easily overwhelmed by things like bright lights, strong smells, loud sounds, chaotic scenes?

» do other people's moods affect you?

» do you make it a high priority to arrange your life to avoid upsetting or overwhelming situations?

» are you deeply moved by the arts or music?

» do you get annoyed when people try to get you to do too many things at once?

» do you try hard to avoid making mistakes or forgetting things?

» do changes in your life shake you up?

For Dr. Elaine Aron's Full 27-Question « Are You Highly Sensitive » Self-Test

the 4 indicators of Sensory Processing Sensitivity - «DOES»

To find out about being an HSP can be life-changing . . . to be able to reframe the past through the lens of the trait and to find out that nothing is wrong with us can bring about much relief and perspective. On the continuum of High Sensitivity, «DOES» is the acronym for the 4 indicators of Sensory Processing Sensitivity. It provides a general framework for understanding this normal, neutral, genetic trait. Here is an overview as well as some essential takeaways:

D: Depth of Processing.

A rich, complex inner life. Deeply moved by beauty, visual and expressive arts, music, poetry, literature, good design, delicate scents and aromas. A strong connection with plants, nature and the animal world. An active imagination, vivid dream world, and creative disposition. A natural capacity for reflection, self-inquiry, and self-awareness. Contemplative about past experiences, relationships, line of work or calling, meaning of life, spirituality, personal growth and development. Conscientious. Intent on avoiding making mistakes or forgetting things. A tendency to closely consider all possible outcomes and consequences of a situation. Needing more time before speaking, making decisions or taking action, so as to get it just right. 🌿 Depth of Processing is the key trait of High Sensitivity / Sensory Processing Sensitivity from which the other three indicators (OES) stem from.

O: Over-arousal.

Feeling easily overwhelmed, overstimulated, or stressed. Finding it unpleasant to have a lot going on at once, or to have a lot to do in a short amount of time. Making it a high priority to arrange life so as to avoid hectic, chaotic places or upsetting situations. Needing more downtime, alone time, or quiet time to recover from sensory overload, calm down the nervous system and replenish energy levels. Feeling unsettled by transitions or adjusting to new situations, even positive ones. Needing extensive preparation before a presentation, performance, or test. A sense of not being able to cope when under pressure. Becoming so nervous or shaky while being observed or evaluated, performing a task, competing, or speaking up in a group, that we do much worse than we would otherwise, thus having to contend with more disappointment, low self-esteem, and fear of failure. 🌿 Learning to manage and balance our optimal level of arousal by regulating the amount of stimulation being experienced (in order to stay within our window of tolerance) is key to thriving and flourishing as an HSP.

E: Emotional ReSponsivity and Empathy.

A finely tuned nervous system, combined with a tendency to initially react quickly to people, situations, feedback, criticisms, and perceived threats, can lead to feeling more easily anxious, shamed, and having more highs and more lows. Sentimental. Easily moved to tears. Affected by other people’s moods. More predisposed to absorbing and taking on the pain, moods, and emotional states of others as our own, without realizing it. Prone to rumination and self-doubt. Dwelling longer over rejections and losses. A tendency to rationalize, minimize or deny the hurtful behaviours of others, or to reconcile too quickly. Having more difficulty setting and maintaining boundaries, and saying goodbye to people or experiences. Often putting personal needs aside or on hold for the sake of others. A tendency to want to «fix,» «rescue,» or «heal» others. A good listener. Able to anticipate the emotional needs of others, with a great capacity for empathy, compassion, nurturing, and caring. 🌿 Learning to create a safe haven for delinking encoded traumatic memories caused by stressful life experiences; building new neural pathways for more ease, agency and resiliency; reframing past experiences in a more self-compassionate light; delineating, negotiating and maintaining clear, healthy boundaries; living more fully in the present . . . will improve our self-esteem, self-confidence, and quality of life as a Highly Sensitive Person.

S: Sensitivity to Subtle Stimuli.

Easily affected by bright lights, strong smells, chemical fumes and perfumes, background noises and loud sounds, scratchy tags and seams in clothing, temperature variations. Often needing to exit overstimulating environments sooner rather than later. Needing a smaller amount of medication, alcohol, or caffeine to feel its effect. Hunger or low blood sugar levels easily disrupting concentration or mood. More perceptive, aware, and discerning of nuances and subtleties. Sensitive to emotional undercurrents and adept at reading people beyond surface level impressions. An ability to notice everything in more detail and with more precision. Able to discern key patterns that others might miss. Able to perceive slight shifts in tone of voice, facial expressions, nonverbal gestures, and discrepancies between words and body language. Highly attuned intuitive sense about people, places, and situations. Insightful. Knowing what needs to be done in order to make others more comfortable and at ease. 🌿 Coming to terms with the fact that Sensory Processing Sensitivity is real, and a normal innate trait that can be managed with small, creative solutions and adjustments, recognizing it as the gift that it is, as well as surrounding ourselves with more HSPs, will deepen our sense of belonging, and bring about a fuller, happier, more satisfying life.

🌿 🌿 In short, we have finely tuned, reactive nervous systems with increased brain activation. And that means: a) thinking and feeling more deeply and thus needing more time and space to process information; b) having difficulty filtering out external stimuli and hence being more prone to overstimulation, overwhelm, anxiety, or stress; c) experiencing greater intensity and having stronger emotional responses; d) sensing more subtle sensory input as well as being more perceptive, intuitive, and highly empathetic. All this in turn impacts our lives and the ways we come to perceive ourselves, others, the environment, and the world at large. On another note, there is also the matter of «Differential Susceptibility.» In 2009, Jay Belsky and Michael Pluess conducted genetic research suggesting that some children are born more susceptible than others to both negative and positive environmental influences. Their inquiry sheds light on how HSCs/HSPs react differently to the same environmental, psychological, and social factors than the other 70 to 80% of the population.


Dr. Elaine Aron is the clinical research psychologist credited for first recognizing high sensitivity as an innate trait, and pioneering the study of HSPs since 1990. She has established the Foundation for the Study of Highly Sensitive Persons, published numerous scientific articles on sensitivity in the leading journals in her field, as well as authored numerous books. In her international bestselling The Highly Sensitive Person: How to Thrive When the World Overwhelms You translated into 30 languages, she beautifully and succinctly writes, «It is important for us as Highly Sensitive Persons to better understand where and how our high sensitivity has caused us to either push ourselves too hard in order to fit in, or to overprotect ourselves, when what we really long for is to be part of the world.»

How can we, as HSPs, learn to explore and navigate the challenges and opportunities that come with high sensitivity? Can we come into more authenticity, aliveness and balance: not being «too out» (exposed, stretched out and depleted), nor «too in» (failing to: have hopes and dreams, meet new people, travel, expose ourselves to new ideas, risk making new choices)? Rather than constantly ranking or comparing ourselves to others and then falling short, could we learn the art of linking, connecting, and feeling a sense of belonging?

A little support goes a long way for HSPs. As Highly Sensitive Persons, we miss very little, can grasp the subtleties and nuances of a situation, and see its many implications and meanings. Because of this, we benefit to a much greater extent from inner inquiry and the therapeutic process.

If you are ready to explore personal issues in a safe, supportive and confidential environment, I welcome your email.