High sensitivity

Martina Feichter studied biology with an elective subject pharmacy in Innsbruck and also immersed herself in the world of medicinal plants. From there it was not far to other medical topics that still captivate her to this day. She trained as a journalist at the Axel Springer Academy in Hamburg and has been working for since 2007 - first as an editor and since 2012 as a freelance writer.

More about the experts All content is checked by medical journalists.

High sensitivity (hypersensitivity) is a personality trait. It is characterized by a more intense perception of stimuli - of negative stimuli such as noise and pain as well as positive and beautiful music. High sensitivity can mean both rapid overstimulation as well as great empathy and a more enjoyable experience. Here you can find out how high sensitivity arises, how you can recognize it and which tips can make everyday life easier for highly sensitive people!

Brief overview

What is high sensitivity? Not a disorder or illness, but a personality trait, more precisely: a higher degree of the general personality trait sensitivity (= sensitivity to internal and external stimuli)
High sensitivity - characteristics: increased perception of environment-related details (such as noises), more intensive processing of sensory stimuli, more pronounced emotional reactions, faster overburdening by external stimuli
Frequency: The information on this varies. According to current research, 20 to 30 percent of all people are highly sensitive.
Causes: Genetic predisposition and changes in the activity of various brain structures (such as neocortex, thalamus, hypothalamus) and environmental influences are suspected.
"Diagnosis": including using the HSP-G scale
Tips: Among other things, pay attention to areas of retreat, optimize environmental conditions as much as possible (e.g. single or two-person office instead of open-plan office), address disruptive issues openly, often say "no", do not take criticism too personally, reduce stress (e.g. with sport or relaxation exercises), with highly sensitive children if necessary seek professional advice

What does high sensitivity mean?

The concept of high sensitivity essentially goes back to the American psychotherapist Elaine N. Aron. In a specialist article from 1997 she defined the term "Highly Sensitive Person" (HSP) for the first time, based on her research work on sensitivity - also known as "sensory-processing sensitivity" (SPS). This is understood to mean a person's sensitivity to external and internal stimuli. External stimuli are those that come from the environment, for example noise, light and temperature. Internal stimuli come from the body itself and, from a psychological point of view, include not only perceptions such as the urge to urinate or strong palpitations, but also thoughts and feelings (anger, sadness, excitement, joy, etc.).

The sensitivity is different in different people. The transitions are fluid, but three categories can be distinguished: people with low, medium and high sensitivity. The latter - referred to by Aron as "highly sensitive persons" - perceive stimuli more intensely and possibly also process them differently than other people.

Between overstimulation and more intense experience

The intensive perception and altered processing of stimuli can quickly lead to overstimulation: A walk through the supermarket after work, which is at best annoying for "normal" people, can bring hypersensitive people to their limit - or beyond. The many people, scraps of words, screaming children, background music, lights, colors, smells - all of this can turn into a bad trip for highly sensitive people and completely exhaust them.

On the other hand, hypersensitivity often allows those affected to experience something more enjoyable and intense, such as a good meal, pleasant music or a relaxing massage. It makes you particularly sensitive, for example when it comes to moods and feelings - your own and those of others. Last but not least, hypersensitivity can have a positive effect on creative work.

Instead of "high sensitivity", the terms "hypersensitivity" and "hypersensitivity" are sometimes used. In medicine, the latter generally means a reaction of the organism to certain microorganisms, substances or stimuli that goes beyond the normal extent. Accordingly, for example, an allergy or intolerance (intolerance) is also a form of hypersensitivity.

High sensitivity: "symptoms"

To speak of "symptoms" with people who are highly sensitive is actually not correct - after all, high sensitivity is not a disease (see below). Rather, those affected simply have particularly fine antennae for what is going on around them or within themselves. Specifically, highly sensitive people are characterized by the following characteristics:

Environment-related details are consciously perceived more strongly, for example noises and lights.
Sensory stimuli are processed more intensively.
Emotional reactions such as sadness, joy or compassion are more pronounced.
External stimuli (e.g. the confinement of a crowded bus, light organ at parties, noises in an open-plan office) can overwhelm the highly sensitive more quickly.

Not every sense has to be equally strong in the case of high sensitivity! For example, some highly sensitive people are more sensitive to noise than others.

Due to their oversensitivity, highly sensitive people usually need more retreats and phases in order to process impressions and to be able to recover from the multitude of stimuli.

Susceptibility to disease

As mentioned, high sensitivity itself is not a disease, but it can result in one. There is evidence that highly sensitive people are more prone to depression and anxiety disorders. In addition, due to the constant over-irritation, they can develop somatoform disorders, i.e. physical complaints without an organic cause.

How is high sensitivity "diagnosed"?

Just like the term symptoms, the diagnosis of high sensitivity is not really appropriate either, for the same reason (no disease or disorder). Nevertheless, various questionnaires for self-diagnosis of high sensitivity can be found in books and on the Internet.

Caution is advised here: Some aspects of high sensitivity (such as increased perception of sensory stimuli, depressive moods) also occur in connection with various psychological problems. In the case of self-diagnosis, there is therefore a risk of confusion: the existing abnormalities may be dismissed as signs of high sensitivity - and thus as a natural characteristic of personality - instead of being recognized as symptoms of a mental disorder that may require treatment.

Measurement of sensitivity

In order to test high sensitivity psychologically, experts mostly use the HSPS-G scale, the "Highly Sensitivity Person-Scale for German-speaking populations". This is a translated and modified scale of the HSP scale by Aron and Aron. It comprises 26 statements with which the sensitivity for sensory processing is to be recorded. Each statement can be rated on a scale from 0 (= does not apply at all) to 4 (= applies completely).

Is High Sensitivity a Disease?

No - high sensitivity is definitely not a disease, nor is it a mental disorder. Rather, it is one of many personality traits that people can exhibit. This feature is characterized by the fact that, as a result of neurological peculiarities, much more information reaches the brain unfiltered in those affected than in "normally" sensitive people. It can therefore quickly become "too much" for highly sensitive people - too much noise, too many people, too bright light, too scratchy sweater, too spicy food.

Neither weakness nor distinction

Anyone who repeatedly stands out due to over-sensitivity in the midst of "normally" sensitive people quickly feels like "different" - and maybe even as an annoying sensible person or eccentric. Your self-esteem can suffer greatly as a result.

On the other hand, highly sensitive people often perceive worries and fears in other people or hidden conflicts in a group unusually quickly and well. So you have a pronounced empathy and a good sense for vibrations and things below the surface - much more than "normal" people.

One must not forget: High sensitivity is neither a weakness nor a sign of a lack of robustness, nor an extraordinary talent or distinction that gives those affected a special status between all the "normal", thick-skinned people. Instead, it is simply a personality trait, more precisely a higher expression of the general personality trait sensitivity. And like any other expression of personality traits, hypersensitivity can also be an advantage or disadvantage depending on the point of view and the situation.

What causes high sensitivity?

Science does not yet know exactly why some people are hypersensitive and others are not. Researchers suspect that a genetic predisposition changes the stimulus-processing neuronal systems in those affected in such a way that sensitivity is increased. This is indicated by twin studies that showed a significant accumulation of high sensitivity in families.

In addition, brain structures and nerve cell associations, which are responsible for dampening excitation potentials in the brain, may be less pronounced in highly sensitive people. This could lead to the neocortex - that part of the cerebral cortex that is involved in controlling attention and sensory processing - being significantly more aroused.

The thalamus also seems to play a role in high sensitivity. This part of the diencephalon is called the "gateway to consciousness". As a filter for incoming information, it decides which external and internal stimuli penetrate the consciousness and which do not. In the case of hypersensitivity, he could classify significantly more information as relevant and release it into consciousness than happens with people with low or medium sensitivity.

Some researchers working on the subject of high sensitivity also focus on the hypothalamus - another part of the diencephalon that functions as a kind of "regulator of emotions". It could work in a different way with highly sensitive people.

In addition, researchers assume that environmental influences (including cultural influences) are also involved in the development of high sensitivity. So far, however, it is not known exactly which influences shape the sensitivity.

What is the advice for highly sensitive people?

As stressful and challenging as everyday life can be with high sensitivity, those affected basically do not need therapy, after all, their over-sensitivity is not a disease or disorder. Sometimes the following tips are enough to make it easier for people with high sensitivity to deal with other people and with themselves:

If you are highly sensitive, you should optimize the conditions in your environment (home, workplace, etc.) as far as possible so that fewer stimuli "shower" on you. Psychedelic pictures on the walls, the simultaneous running of the radio and TV, the scent of incense sticks and the background noise in the open-plan office can all be unfavorable.
Make sure you have periods of withdrawal and rest in order to process impressions and to be able to recover from the multitude of stimuli. For example, you can look for a quiet room or corner at home and perhaps also at your workplace where you can temporarily escape the overstimulation.
The subject of retreat and rest also includes: Don't pack too many tasks and appointments into your daily routine. If necessary, say "no" - for example to take on an additional work project, to a party with 50 people or a shopping tour on the last Saturday before Christmas.
Regular withdrawal is essential for people with high sensitivity, but should not lead to isolation and loneliness. For example, do not cancel every pub evening with friends, but rather enjoy the company for at least an hour or two.
If something bothers you or is "overwhelmed", then stand by it. Talk about it openly.
Work on not taking criticism too personally.
Your pronounced empathy can be fatal if you "sink" into the feelings and moods of those around you. Too much compassion ("compassion") for others does not help them or yourself. It is better to maintain a healthy emotional distance. With the emotional strength you have retained, you can then extend a helpful hand to others.
Reduce stress in a targeted manner, for example with exercise, sport or relaxation methods (such as yoga, autogenic training, progressive muscle relaxation).

As the parent of a highly sensitive child, you should seek professional advice if necessary, for example from an educational advisor. He can tell you more about the background and effects of high sensitivity and give you tips on how to deal with your child.

For example, it can be helpful to know that highly sensitive children suffer more from negative environmental conditions than other offspring - for example, from quarrels in the family or background noise during homework. On the other hand, highly sensitive children are also particularly receptive to positive stimuli, such as small gifts or loving hugs.

If psychological or somatoform disorders accompany the high sensitivity, therapy with a psychotherapist or psychiatrist may be necessary!