Understanding Highly Sensitive Persons (HSPs)

Mar 30

Are you feeling overwhelmed by sensory input or a “normal” workload? Do emotions hit you a lot harder than they do other people? If so, you might resonate with being a highly sensitive person (HSP) or experiencing sensory processing sensitivity (SPS). Many individuals with this trait feel emotionally isolated, overstimulated, or misunderstood.

All. The. Time.

It’s exhausting. It’s lonely. It’s beyond discouraging.

What Makes Someone a Highly Sensitive Person?

Several underlying factors may contribute to heightened sensitivity:

Temperamental trait & neurobiology – Sensory processing sensitivity is thought to have a neurobiological basis and is moderately heritable. HSPs deeply process physical, social, and emotional stimuli. Wikipedia Nature
Childhood trauma or adverse experiences – Childhood trauma and high sensitivity go hand-in-hand. Around one-third of HSPs have faced adverse childhood events, leading to greater emotional vulnerability. internationaljournalofwellbeing.org
Complex trauma, BPD, or related conditions – Sensitivity may intertwine with experiences of complex trauma or borderline personality disorder; DBT was originally developed to treat BPD’s emotional dysregulation. Wikipedia Verywell Mind
Autism and overlapping traits – Sensory processing sensitivity (SPS) correlates with autism, depression, anxiety, alexithymia, and other traits. It’s important to note, however, that sensitivity itself is not a disorder. Nature Wikipedia
Environmental susceptibility – According to the vantage sensitivity and differential susceptibility models, HSPs may be more responsive to both positive and negative environments. Wikipedia

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DBT Coping Skills Tailored for HSPs

Dialectical Behavior Therapy (DBT) equips you with practical tools to manage sensitivity compassionately. Here are core DBT modules with HSP-friendly applications:

1. Mindfulness (Stay Present, Stop Overprocessing)

I know, I know. Easier said than done. But this is especially important if you’re trying to figure out how to cope as a highly sensitive person in a busy world. Mindfulness techniques for HSPs specifically might require a bit more intentionality regarding setting and structure (think about tactile sensations and olfactory preferences).

Practice nonjudgmental awareness of your breath, thoughts, and physical sensations. This helps HSPs calm overactive mental processing. Verywell Mind THRIVE & FEEL PSYCHOLOGY

2. Distress Tolerance (Ride Out Intense Feelings)

Use techniques like radical acceptance, self-soothing, or distractions (e.g., sensory grounding) to navigate overwhelming moments calmly. THRIVE & FEEL PSYCHOLOGY Skyland Trail DBT skills for highly sensitive adults increase your window of tolerance, so when the waves hit, they are more bearable.

3. Emotion Regulation (Balance Your Inner World)

Learn to identify, label, and modulate emotion, and build greater emotional resilience, reducing emotional exhaustion. Verywell Mind Wikipedia

4. Interpersonal Effectiveness (Communicate Your Needs)

Use assertive communication tools like DEAR MAN, GIVE, or FAST to express boundaries and needs respectfully. This is vital for individuals who process emotions deeply. Verywell Mind THRIVE & FEEL PSYCHOLOGY

Compassionate Tips to Cope as an HSP

Here are additional strategies combining DBT and general wellness practices:

Create calm environments & soothing personal spaces — This is one of my favorite sensory processing sensitivity coping strategies. "Relaxing zones" with gentle lighting, soft textures, aromatherapy, or quiet corners can significantly ease sensory overload. Verywell Mind
Set healthy emotional and sensory boundaries — Learn to say "no" and protect your energy when you feel drained or overstimulated. Verywell Mind
Prioritize self-care basics — Sleep, nourishing food, hydration, and downtime are essential for highly sensitive nervous systems. Verywell Mind
Track triggers and process responses — A simple stress journal helps you identify patterns and respond more proactively to sensory or emotional triggers. Verywell Mind
Seek empathetic therapy — Look for therapists knowledgeable about HSP traits who offer a validating, safe space. Verywell Mind

You Deserve Support

Note from Morgan Piercy, LPC, NCC, ACT-PT: If you’d like compassionate, skilled support tailored to your sensitivity, consider booking a therapy appointment at Deconstruction Counseling. In my practice, I incorporate DBT skills, mindfulness, and emotional self-care tools that honor your depth and strengthen your inner balance. Click here to contact me.

References

Aron, E. N. (1997). Sensory-processing sensitivity and its relation to introversion and emotionality. Journal of Personality and Social Psychology.

Aron, E. N., Aron, A., & Davies, K. (2005). Adult shyness: The interaction of temperamental sensitivity and an adverse childhood environment. Personality and Social Psychology Bulletin. Wikipedia

Lionetti, F., et al. (2025). Flourishing as a highly sensitive person: A mixed method study on sensory processing sensitivity. Frontiers in Psychology. Frontiers

Liss, M., Mailloux, J., & Erchull, M. J. (2008). The relationships between sensory processing sensitivity, alexithymia, autism, depression, and anxiety. Personality and Individual Differences. Nature internationaljournalofwellbeing.org

Nature study (2025). Highly sensitive persons feel more emotionally lonely than others: A large-sample investigation. Scientific Reports. Nature

Final Thoughts

Being highly sensitive is not a weakness; it’s a unique strength that, when supported with the right tools and compassion, can lead to profound personal insight and emotional depth. I know that statement might anger some folks, because a lot of days being an HSP can feel like a curse. You’re not alone, and help is available when you're ready. If you’re ready to start your therapy journey, contact me here to book a complimentary 15 minute consultation.

Morgan Piercy