Highly Sensitive Personality


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Origins  Overview  Nature Of Hyper Sensitivity  Positive Traits  Potential Pitfalls  Mandatory Daily Activities  Starter Tips  What To Do When  Do's  Must Avoids  Dont's  Choice Of Meditation Practices  Stop Negative-focus Meditation Practices  Choice Of Information  Positive Activities  Negative Stimulus  Job And Vocation  Steps: Forgiving Yourself  Neuroscience Of Emotion  Tip: Bodymind Listening  Compulsion  Stages Of Compulsion  Dealing With Compulsion  





Origins



Repeated month/year long negative external life experiences

Repeated month/year long self criticism

Are You Highly Sensitive? - https://hsperson.com/test/highly-sensitive-test/




Overview



The term highly sensitive people (HSPs) refers to the 15-20 percent of the population who process stimulation deeply — everything from visual cues to smells to their own thoughts.

The HSP's Brain Is Wired for Emotions. HSPs simply showed more activation in areas of the brain associated with emotion, emotional memories, and emotion processing.

HSPs Feel Positive Emotions and Negative Emotions More Intensely.

The HSPs were more aware of their negative feelings and experienced more of them — depression, anxiety, stress — than other people.

When you’re an HSP, sometimes “little things” are too much.

Due to their depth of processing, HSPs may need more sleep than others. When they don’t get that sleep, they miss an important opportunity to rest and reset their ramped-up senses.

No one loves violence and cruelty, but HSPs absolutely abhor it. Watching a scary or gory movie may make them feel physically sick.

HSPs often have very strong positive reactions to art.

For highly sensitive people, words really matter. Tone of voice matters. And for them, there’s little worse than knowing someone is mad at them.

For HSPs, feelings of excitement can be overstimulating in and of themselves! Highly sensitive people usually need extra time to adjust to changes — even positive ones.

Highly sensitive people may benefit from finding ways to cope with the stresses they often face. This is true for those who recognize themselves as highly sensitive.

There is no specific treatment recommended for high sensitivity, as it is conceptualized as a personality trait rather than a disorder.

High sensitivity is not synonymous with introversion which refers to a personality trait in which someone “recharges” by being alone; high sensitivity encompasses emotional, physical, and sensory sensitivity.




Nature Of Hyper Sensitivity



- Automatic depth of processing emotions and information

- Automatic overstimulation

- Automatic emotional responses towards everything

- Automatic subtle sensitivity without even being aware

- During over arousal of sensitivity towards something/someone, the mind cannot think other things and solutions to dissolve rather than the troubled one.

- Every thought is powerful. Whether negative or positive, any directed feeling will materialize.

- High absorbing sense from people. Positive people attract more. Get more intense hit from negative people.

- Tend to overthink

- React strongly to emotions without thinking

- Relect on life more often

- Cannot handle conflict and confrontation

- Cannot control any emotions from happening. Can only interpret their meanings.

- Can get hurt easily

- Highly passionate person

- Listen to people with heart than Brain

- React quickly

- Appreciation from others is important

- Put other people's priorities first

- Want people to take your opinion seriously

- Analyze things with heart than Brain

- May find that people cannot relate to you

- Take seriously about life and people

- Any change be positive or negative needs some time for me to adjust.

- Need more sleep due to huge emotion processions that run autopilot every moment

- Absorb emotions and reactions from others deeply.

- Cannot take criticism

- Possess immersive sense into Meditation.

- Small things are big

- Tend to get defensive if emotions are not heard

- Tend to get defensive if emotions are hurt

- Intense awareness of subtleties

- Want to control things

- Risk adverse person

- Easily moved by emotional videos and songs

- Overanalyzing every little word and gesture - Highly sensitive people notice little things that others miss. A lot of little things, especially when it comes to other people.

- Having to do something quickly, like checking off a thousand things on a to-do list, or simply running late to an appointment, can leave HSPs quite flustered.

- Emotions of unhappiness, sadness, anger will always get stuck unless released with gratitude and forgiveness

- Feel things deeply but may hide our emotions from others, because we’ve learned to retreat.

- May appear uncomfortable in group situations, like work meetings or parties because there’s too much stimulation, like loud noises. This doesn’t mean that we don’t value relationships.

- When starting new relationships, like friendships or romantic partnerships, we may seek out reassurance because we’re hypersensitive to any perceived signs of rejection.

Avoiding violent movies or TV shows because they feel too intense and leave you feeling unsettled

- Being deeply moved by beauty, either expressed in art, nature, or the human spirit

- Always think about others first




Positive Traits



Emotions are guiding life directions which may be good in cases logical brains can't think solutions.

Automatic sense of people's emotions whether they're real or fake

Creative and Imaginative

Empathetic and Caring

Conscientious and Thoughtful

Having a rich and complex inner life, complete with deep thoughts and strong feelings that go with it

Good at self Awareness




Potential Pitfalls



Again life guidance by emotions will trigger wrong directions if those emotions are ego, anger, and resentment.

Feeling a need for downtime (not just a preference), especially when you have hectic days; needing to retreat to a dark, quiet room

Easily Overwhelmed

Emotional Intensity

Guilt and Difficulty with Boundaries

Struggle with Transitions and Decisions

Low Self-Esteem and Feeling Misunderstood

Delays - Feeling behind or slower to hit milestones is often seen in Highly Sensitive People.

Work Stress and Challenges - Feeling unfulfilled, overstimulated or burned out at work

Failure to Prioritize Self - Tendency to self-sacrifice and difficulty identifying needs leads to feelings of anger, resentment and frustration for the HSP.

Sensory Sensitivity - bright lights, loud noises, social stimulation, crowded buses, quickly flashing movie screens, strong smells and/or rough textures.

Feel responsible for the happiness of others

Stress from fulfilling expectations of others

Stressed by conflict

Bombarded by own worst critics, they are more prone to rumination and self-doubt. They may remember for quite a while if they make an embarrassing mistake, and feel more embarrassed about it than the average person would.

The more you don't accept yourself, the more self-hatred is formed.

Follow other people's orders without thinking emotionally for yourself. In this case, you do not want to hurt people

Follow own advices that were triggered from too much emotions. In this case, emotions block logical reasoning.

Chronic unhappiness can be triggered by self-criticism

Bad at self and relationship management

While no one likes having their ear drums blasted, for highly sensitive people, loud noises can feel like a full-on assault on their senses

Many highly sensitive people absorb the emotions of others. Rather than just sensing what someone is feeling, they actually feel it themselves.

Highly sensitive and empathic people often give too much at the expense of their own well-being - and end up absorbing the stress of others.

Is your spouse stressed? Suddenly you feel stressed, too. Is your best friend sad? You feel sad, too — even though your day was going fine.

And what’s more emotionally exhausting than carrying your own feelings, plus those of others?

A lot of little things, especially when it comes to other people. They notice when someone’s tone of voice doesn’t match their words. They notice when someone won’t meet their eyes when answering a question.

And they may find themselves agonizing over the interaction afterward, especially if they suspect the other person wasn’t being completely honest, or worse, is upset with them.

Someone makes a disturbing or crude joke, and everyone laughs but you. Even though it’s “just a joke,” you may have a hard time brushing it off.

Sensitive people may fall into the trap of people-pleasing. Highly empathetic and aware of the feelings of others, HSPs don’t want to let anyone down.

Change can be hard for anyone, but it can be especially challenging for HSPs who find great comfort in routine (routine is far less stimulating than something new).

More upset if "bad" or "wrong" decision was made

More prone to anxiety or depression (but only if they've had a lot of past negative experiences).

Overthinking / over-worrying could lead to OCD - https://twitter.com/shiraisinspired/status/1305226404376842240

Excessively helping people - https://www.google.com/amp/s/www.psychologytoday.com/us/blog/sense-and-sensitivity/201401/why-we-help-others-instead-ourselves

Seemingly compulsive desires or behaviors




Mandatory Daily Activities



Recharge. Rest.

At least 7 hours of sleep

Activities providing calmness are necessary.




Starter Tips



Learn how to recognize your emotions through meditation

Begin a self-compassion practice, directing kindness and gratitude toward yourself instead of self-criticism.

Learn to say no to overwhelming demands and feel OK with it, and create a perimeter in your life.

Ask yourself, “What am I thinking and feeling in this moment? What do I need right now?” Be honest in your answer.

When you are feeling overwhelmed, pause, take some deep breaths, and let any emotions come to you (without fighting them).

Creating an HSP sanctuary is about cultivating more peace, love, and understanding towards yourself. It’s about knowing what makes you feel well and having some resources available for your highly sensitive self.

Decline to offer help if you foresee it's too much.




What To Do When



When having unexpected communications from people, accept, forgive and thank you.

When a negative emotion is being influenced, send loving kindness to it, may this emotion be in peace.

When faced with unexpected/undesired happenings, thanks for the lessons and better future in disguise.

When faced with energy draining, rest/recharge immediately.

When faced with criticism, make a list to improve and depersonalize.

When faced with major change, take small steps first.

When faced with conflict, accept that conflict is necessary to favor your situation. Learn to say No.

When anxiety/anger happen, first forgive yourself.

When faced with overwhelmed feeling, meditate immediately.



Being in the middle is the best. Moderation is the key as any extremes hit harder.

Have extra time for every important thing to prevent worry attack.

Set boundaries in every area as extremities can hit harder.

Sleep for 7-8 hours due to huge emotional processing that take place during whole day unless it is soothed with calming songs/meditation

Be very cautious what and who comes into your mind every day.

Be optimist every second.

Meditate right now before the mandatory need to meet negative people

Embrace and accept emotions rather than resistance.

Recognize and accept worries attacks.

Give yourself rewards after accomplishment

Give meaning to your job.

Praise yourself at all times as HSP tends to think negative or downgrade his effort

Eat properly. Hunger may create irritability.

Before every major life change, daily write down positivities about the change.

Slow down things for emotions to be processed completely

Admit when you are wrong. Else self-shame emotion can build up.

Use emotions as life compass

Talk and think only positives

Seek out goods in everything

Love yourself at all times.




Must Avoids



Avoid negative people (Narcissistic/vampire)

Judging

Comparing self against others

Avoid extremities if stuff is negative. Good stuff tends to be best. Bad stuff can become the worst.




Dont's



No social media usage and no reading news unnecessarily because they overstimulate

Stop being in habits of failure avoidance and excellency seeking.

Avoid alcohol as any good feelings from them will attract much more

No coffee and stimulus due to high sensitivity

No gluten as it tend to overstimulate

Forget about tiny details.

Don't be perfectionist.

Don't look outside for fix

Stop thinking future once it has been planned. Else worries can build up

Be in middle.




Choice Of Meditation Practices



# Sensitivity neurons operate when eyes are open. Better to meditate in closed eyes than open eyes.

Deep slow breathing with calming music (https://synctuition.com/ - https://youtu.be/UtQF5AMt3bs) to calm down emotion engine

Loving kindness - to ignite positive emotions

Gratitude - to ignite positive emotions

Forgiving to self and others - to eliminate side effects from anger and self-criticism

Contemplation on Mudita - https://en.wikipedia.org/wiki/Mudita - to eliminate side effects from comparison

Mantra - to regulate emotion engines during awake times

Focus on heart area and observe emotion without judgements.

Focusing on emotion while doing deep breathing

Monk Sarana's Mind Observation Techniques - https://dailyhappy.life/manuals/inner.practices/?view=default#1a4d52139d984d9e680ac2ce5f9fc66c

Contemplation on Anattā, no-self, non-self - https://en.wikipedia.org/wiki/Anatt%C4%81

Belly/Diaphragm breathing with visualizing emotion release through exhale - https://www.authenticityassociates.com/emotional-movement-technique/

Wim Hof breathwork

BITS Meditation - https://twitter.com/theaudreywong/status/1336322241102028800

Unified Mindfulness - https://unifiedmindfulness.com/

Meditation with Music - https://www.epidemicsound.com/ - https://app.synctuition.com/ - https://www.premiumbeat.com/ - https://audiio.com/playlists/new-music

When contemplation of Aniccā and Dukka may create intense negative emotions towards life, do not dwell on emotions - move on with physical activities of present moments' nature of impermenance.

Another idea is not to focus on emotion-centric meditation as whatever good feeling may make you addicted. When shits throw at your life, your suffering may increase.




Stop Negative-focus Meditation Practices



# while there are life and family commitments, stop negative-focused meditation practices

Dead body scan meditation (positive alternative: may i attain Nirvana to escape from death)

Aging body contemplation (positive alternative: may i attain Nirvana to escape from aging)

Death contemplation (positive alternative: may i attain Nirvana to escape from death)




Choice Of Information



Positive

Neutural




Positive Activities



Showering

Drinking more water

Swimming

Active imagination and visualization due to strong sense of emotions

Journaling emotions as they clogged and get struck insides.




Negative Stimulus



Highly important tasks

Deadlines

Stress

Exam

Crowd




Job And Vocation



Must have enjoyable work

Must have meaningful work

Must not be surrounded by negative coworkers

Must have understanding managers

Self-Leadership style: Servant leadership, Resonance leadership; managing and leading from empathy | Book: Leading quietly - https://www.amazon.com/s?k=Leading+quietly&ref=nb_sb_noss

Self-employment question: Do you feel lonely or unmotivated when working from home?




Steps: Forgiving Yourself



https://www.healthline.com/health/how-to-forgive-yourself

Making peace and moving forward is often easier said than done. Being able to forgive yourself requires empathy, compassion, kindness, and understanding. It also requires you to accept that forgiveness is a choice.

1. Focus on your emotions

2. Acknowledge the mistake out loud

3. Think of each mistake as a learning experience; holds the key to moving forward faster and more consistently in the future.

4. Give yourself permission to put this process on hold; tell yourself you are putting this aside for now and will return to it if and when it will benefit you.

5. Have a conversation with your inner critic; This can help you identify thought patterns that are sabotaging your ability to forgive yourself.

6. Notice when you are being self-critical; notice when that harsh voice comes in and then write it down.

7. Quiet the negative messages of your inner critic through immediate positive statements

9. Take your own advice

10. Quit replaying the tape

11. Show kindness and compassion




Neuroscience Of Emotion



In the past it was believed that information from your senses was analyzed by the thinking brain (cortex) first.

Now with new scientific findings we know your perceptions, go directly to the emotional brain (amygdala) without passing through the thinking, decision-making brain first.

Emotional brain triggers emotional reactions before the thinking brain has any chance to pick up a signal or evaluate it.

Not only does the emotional brain respond first to your perceptions but research also demonstrates there are more neural pathways connecting the emotional brain to the thinking brain than the thinking brain has to the emotional brain.

Thus, it is not as effective to use your thoughts to quell your emotions. Maybe by telling yourself to ‘relax and wait and see what happens’ you will be able to suppress them for a while at best.

Given the degree of chronic perceived stress in our society, it is as if the emotional brain is stuck on survival mode flooding your thinking brain with fears, worries, and pressures.

Based on neural circuitry, our emotional brain responds faster to incoming information or stimuli than our analytical brain does.

The emotional brain has more neural circuits connecting to the analytical brain than the analytical brain has connecting to the emotional brain.

The emotional brain is connected to every area of the brain, whereas the analytical brain is not.

On the basis of survival, the experience of stress and feelings of worry, fear, or anger take priority over feelings of happiness and peace of mind.

The emotional brain is considered to have executive power in the brain. It influences all decision making, thought processes, memories, and present experiences.

Your ability to understand, deal with, and effectively use your emotional energy is vital to your happiness levels.

The sensations you feel in your body hold the key to unlocking limiting patterns, transforming stress, and generating lasting happiness. Your body gives a constant stream of reliable information about your experience in the form of sensation.

It’s a library of who you are at the deepest level, including all that has happened to you and all that you dream about. Understanding your body sensations will transform your life.

Looking at body sensations to transform challenging emotions and increase emotional intelligence is the most important piece of the puzzle that leads to happiness.

Sensory and emotional information is recorded into memory first; thoughts and perceptions, second. This distinction provides clues for increasing emotional intelligence while pointing out the limitations of purely thought-based approaches.

The nature of stress often results in a buildup of energy that gets suppressed in the body. This is experienced as sensations of contraction.

The process of expressing pent-up energy involves unwinding this energy through body sensations and emotional release. This unfolds organically once your internal resources are engaged in a safe and supportive manner.

You have an opportunity to move your emotional energy each time you experience contraction, tension, or any other body sensations. They are the internal messages of your bodymind wisdom that draw you toward balance and happiness.

Accepting your emotion is to meet your body with compassion. Do your best not to hate the sensations you’re noticing, but simply tune in, notice, and observe them.

We recommend holding an air of curiosity and stance of compassionate acceptance. Through your acceptance and awarenness, you will notice the sensations shift.

Perceived stress leads to subtle signs of tension in the body, and over time this can lead to the actual manifestation of a tension headache.

Wouldn’t it be nice to notice (hear) the messages being sent to adjust your posture, mood, or circumstances before the manifestation of a headache? You have this ability. It requires only that you develop your bodymind listening skills.

The brain is constantly receiving signals from the body, registering what is going on inside of us. Emotion occur when the maps are read and processed.

Not all feelings result from the body's reaction to external stimuli. Sometimes changes are purely simulated in the brain maps.

When we feel sympathy for a sick person, we re-create that person's pain to a certain degree internally. The mapping of our physical state is never completely exact.




Tip: Bodymind Listening



Emotion is actually energy in motion it is important to distinguish what it looks and feels like to increase your emotional awareness.

If you sink your awareness into your sensations they will begin to reveal what is going on beneath the surface. They will intelligently and organically guide you into releasing any unresolved stress and bring you into greater homeostasis.

At first, listening to and decoding the body’s messages may seem challenging. The messages can be subtle, and you might doubt or question what you’re feeling.

Do your best to clear away any judgments and maintain an air of open curiosity. Then trust what comes to your mind. The body offers very insightful, accurate, and practical guidance when you get out of the way and just listen to it.

Over time, you reinforce the clarity of the messages and release any static that inhibits you from listening on a deeper level.

Regular practice further allows you to witness patterns in your body’s messages and their relationship to aspects of your health and your life.

This process always works best when you allow your body to lead you instead of trying to force or hurry it along.

This takes a degree of patience and trust.

We are here to say that the time spent doing this, however long, is generally far more rewarding than the time spent at the effect of emotional suppression. The results are also far more lasting and powerful.




Compulsion



Driven by pleasure and pain of deprivation.

Generally formed as Iky feeling

Having subtle feelings sometimes undetectable, unnoticeable at first initiation

Pain is experiencenced with resistance. Pleasure is NOT experiencencd fully.

That Pain causes suffering. That pleasure doesn't give complete satisfaction.

Compulsive feelings are surrounded by clouds of ignorance and consciousness.

Irresistible urge causes pain while fulfilment of that pain doesn't create immense pleasure.

Compulsion gives superior advantage as it always initiates from body sensation - a particular spot

Other average person has spread-out balanced compulsion and thus compulsiveness can't be sensed deeply.

Compulsions are driven by very subtle forces.

The root cause of Suffering is not Compulsion but the Habit

There's no driven-ness in feeling. The driven-ness is caused by way of reactions




Stages Of Compulsion



Stages of transcending compulsion.

#1 - always at the mercy of compulsion, external pull/push, driven-ness

#2 - able to associate feelings with a particular object, person, habit or situation

#3 - able to focus on associated body sensations

#4 - able to classify quality of feeling: a sense of pain, discomfort, irritation

#5 - able to locate where the sensation happens.

#7 - able to contact past memories of pleasant feeling (trigger: I gotta have more of that)




Dealing With Compulsion



As soon as urge arrives, be aware of onset of urge/pain/desire with absolute consciousness.

This newly subtle urge will be completely felt. Long enough, this kind of urge will not lead to next stages.

The feeling may seem solid but it's a movement.

Carefully aware until you feel the movement or vibration of sensation

Long enough after observation, the movement ceases. Contemplate it as Impermanence.

The movement will vaporize.

The sense of driven-ness will go away. The sense of filfil will go up.

The movement within you is sort of Nature digestion process of Karma.

Karma is undigested experiencence causing solidification of the self.

Cultivate new habits around the compulsion and nurture healthy response to the onset of compulsion.