By
Amy Scholten, M.P.H.
Are you more easily overwhelmed than most people? Does it seem that you feel and sense things more acutely than others? Do you need frequent time alone to recharge? Have you felt "different" from most people and out-ostep with the furious pace of modern life?
"You're too sensitive," you've been told. Perhaps you sense that somehow you're a "misfit." The prickly implication here is that there's something wrong with you. But according to psychologist Elaine Aron, Ph.D, sensitivity isn't a weakness; it's simply an inborn trait. And in its healthiest form, sensitivity is a rare gift! Aron, author of the bestseller The Highly Sensitive Person, found that approximately 15-20 percent of the population is highly sensitive.
High Sensitivity: What Does It Mean?
People who are highly sensitive tend to share many of the following traits:
- A high level of empathy
- Strong awareness of subtleties
- Heightened reactivity to environmental changes, stimulants, and certain foods
- Low tolerance for harsh noises, bright lights, strong odors, chaotic situations, and clutter
- Strong intuition
- Deep concentration
- Conscientiousness
- A tendency to be socially inhibited or "shy"
- Strong foresight and insight
- A need to spend regular time alone to "recharge"
- Strong appreciation of beauty
- Creativity and artistic ability
- Self-awareness
- A tendency to develop anxiety, depression, insomnia, and physical sensitivities
According to Aron, highly sensitive people are very valuable to societies. As a result of their gifts, they tend to be the natural illuminators, advisors, teachers, prophets, moral leaders, philosophers, researchers, writers, artists, counselors, and healers. Throughout history, their natural role has been to provide wisdom and counsel to others, including the leaders and bold warriors of society.
A Double-edged Sword...Uh, Make That Wand
Unfortunately, the gift of high sensitivity may sometimes feel like a curse, especially if one lives in what Aron describes as an "aggressive-warrior culture." Highly sensitive people tend to be reflective, gentle, quiet, and conscientious. But aggressive warrior cultures tend to value expansiveness, competition, and a bold plowing ahead. As such, highly sensitive people often feel overlooked or undervalued. Further, they may have difficulty handling the sensory overload (such as loud or incessant noise), the rapid pace, and the impersonal values that increasingly permeate modern society. These challenges can be damaging to their self-confidence and self-esteem.
If you're a highly sensitive person, two primary tasks will benefit you:
1. Learning to appreciate and utilize your gifts
2. Finding a healthy balance and managing overwhelm
1. Appreciate and Utilize Your Gifts
Being a highly sensitive person, you probably already sense that you don't fit into certain lifestyles or situations at work or with other people. Rather than dwell on being a "misfit," begin a personal campaign to appreciate yourself and find a better fit. Look for resources that can help you build self-esteem, increase your social support, connect with other highly sensitive people, and identify and utilize your talents. Today there are an increasing number of books , CDs, counselors, personal coaches, and groups specifically geared toward the needs of highly sensitive people.
2. Find a Healthy Balance and Manage Overwhelm
In general, highly sensitive people find that certain ingredients bring out their best. They may include:
A Simple Lifestyle
A simple lifestyle is one that reduces "clutter." Clutter may include excessive or expensive possessions that enslave you, long commutes, long work hours, incompatible communities, stressful work or work that doesn't fit. Ask yourself, "What do I really need? What can I do without?"
A Diet of Whole Foods
Many highly sensitive people say they feel better when they reduce their consumption of manufactured foods with lots of additives and eat more fresh fruits, vegetables, whole grains, and legumes (nuts, seeds and beans). Many gravitate toward vegetarianism.
Regular Quiet Time and Privacy
Try to increase your quiet time by designing a quiet room in your house for undisturbed time, working from home, moving to a quiet neighborhood, or living in the country. If you can't get away from noise, at least consider using earplugs, headphones or steady "white noise," such as that of an air conditioner, fan or white noise machine. White noise can be used to mask sounds that disturb you.
Closeness to Nature
Spend more time in nature. There are many ways to find renewal in natural settings---hiking, simple walks, kayaking, gardening, listening to a river, or cross-country skiing.
Regular Exercise
Walking, jogging, dancing, and other forms of aerobic exercise are vital for highly sensitive people, helping them to manage stress, reduce anxiety and depression, and promote better health.
Adequate Rest, Relaxation, and Sleep
Highly sensitive people have finely tuned nervous systems. They need plenty of time to unwind and turn their minds off. Meditation, prayer, yoga, warm baths, quiet music, candles and massage help. Try to get at least 7 hours or more of sleep each night.
Valuable Members of Society
Dan Joseph, author of Quiet Mind Newsletter, describes highly sensitive people as "canaries in the coalmines." He recalls how years ago miners used highly sensitive canaries to determine whether the air in a particular section of a mine was safe to breathe. If the air was poisonous, the canaries would quickly fall ill. They would suffer from the effects before the miners and thus would help keep everyone else safe. Joseph points out that in modern times, highly sensitive people are like the sensitive canaries. They point to the unhealthy aspects of our culture---elements that cause pain to everyone and need to be changed.
The highly sensitive have a very important message for us all. If we listen to them, we can change the unhealthy aspects of our culture and create an environment that will benefit us all.
SOURCES:
Aron, Elaine, The Highly Sensitive Person, Broadway, 1997
Joseph, Dan, Quiet Mind Newsletter, May 2007
