Finding a meaningful and satisfying career can be a challenge for everyone, but highly sensitive people (HSP) can face particular challenges. Of course, sensitivity is a spectrum and there is great variety in the skills, talents, opportunities, and interests amongst HSPs. We know that in general HSPs can feel like a fish out of water or that they don't fit in with expectations of friends, family, coworkers, or culture at large regarding work expectations.

When it comes to finding a career that works for highly sensitive people, it's important to find one that matches our unique strengths and personality traits.

I personally did not become familiar with the term "highly sensitive person" (HSP) until well into my adulthood, I knew I was introverted and reserved from an early age. Public speaking is still one of my least favorite things to do. I was drawn to intellectually challenging topics and also to creative jobs that pushed me outside of my comfort zone (perhaps this was due to some level of high sensation seeking). Careers I have explored included journalism, mathematics, computer science, and counseling. Each of these included a balance of providing a challenge and also requiring a good dose of creativity. My introversion has also been a factor in the careers I have been drawn towards.

Exploring Jobs for Highly Sensitive Introverts

In reflecting on my own career path, I was drawn to explore some general thoughts on careers that are likely to be a fit for highly sensitive people. While there is no hard and fast list of right or wrong jobs for HSPs, the suggestions included below may resonate with you (or HSPs you know) as they consider the next step in their career journey. As a HSP therapist, my bias is towards emphasizing mental health, so in this article focuses on careers that facilitate mental health and long-term career success for HSPs.

You're Highly Sensitive. Maybe Introverted. You are not Broken.

Highly sensitive people feel things more deeply and are more aware of what's going on around them than others. Because of this insight and awareness, they notice things that others don't. However, they may also "let in" more external stimuli and find themselves stressed and overwhelmed in some situations.

An introvert likes to spend time alone and prefers quiet activities. They may feel tired or worn out after spending time with a lot of people or in a noisy environment. Being an introvert is normal and not something to be ashamed of.

I count myself as highly sensitive and an introvert, but this is not the case for all HSPs. Some highly sensitive people actually like being around others and are energized by it, but they can still feel overwhelmed by too much stimulation. Research has shown that about 70% of HSPs are introverts with the other 30% being sensitive extroverts.

Common Challenges Faced by HSPs in Their Careers

As highly sensitive people, we often face challenges in our careers that can leave us feeling overwhelmed, drained, or anxious.

Saying "no" at work, declining new responsibilities, or being clear about boundaries can be a struggle at work for some HSPs. We may have to work against a people-pleasing tendency or a fear of disappointing others. The result can be resentment, taking on too much responsibility, stress, increased anxiety, and eventually burnout. Learning to assert our boundaries and prioritize our needs is an important skill.

I suggest practicing asserting your boundaries in small ways as you build this muscle. Practice stating your preference for dinner, for example, or what show to watch that evening, rather than anticipating or just picking what the other person wants. Even these small steps can be easier said than done. A HSP therapist can also help you process and work through any fear or resistance you encounter in the boundary-setting process.

Work Environment Considerations for HSPs

One common challenge for HSP introverts like us is overstimulation in noisy or chaotic work environments, which can make it difficult to concentrate and perform our best. If a quieter work environment or office is available, seek that out. Some HSPs use noise-cancelling headphones or noise-reducing earplugs to block distractions or ease sensitivity to noise.

Remote work is much more common these days, but some jobs still require a lot of in-person interactions and meetings. Even remote work may require frequent online meetings. For an HSP, the constant input and talking can be draining, even if it is necessary and productive. It can take extra energy to be "on" in these situations.

Some careers call for a high-level of social interaction with coworkers, clients, or customers. This can be exhausting for introverts or HSPs who have reached their limit of external stimulation. It is important to pay attention to your personal "sensory overwhelm" meter. You may need to take extra care beforehand to "save up" energy for a social event and also allow for extra recovery time.

Networking and self-promotion can also be a challenge for us as HSP introverts. While these activities are often necessary for career advancement and success, we may find them overwhelming or uncomfortable. To address this, we can find ways to network and self-promote that feel authentic and comfortable for us, such as through online networking or smaller, more intimate gatherings.

Matching Careers to HSP Strengths

We can sometimes get stuck in negative thinking about they ways in which our sensitivity shows up and forget the awesome strengths of the trait. Sensitive people have been amazing leaders, scholars and artists throughout history. Creativity, attention to detail, empathy, and critical thinking - these are just a few of the things that HSPs are especially good at. So, the goal is to find a career that lets us use these skills and work in a peaceful environment. Think jobs like writers, artists, therapists, researchers, software developers, and more.

As highly sensitive people (HSPs), we may also find academic careers, such as teaching or professorship, to be a great fit. While some might not think teaching would be ideal for introverts, HSPs often excel in this field because of our unique ability to connect with and truly understand our students. Plus, teaching provides the perfect balance of independent work time to prepare lessons and lectures, while still allowing for social interaction with our students.

Lean Into the Flow

We HSPs have a special talent for getting totally absorbed in our work- it's called "flow." When we're in this state, we're totally focused and engaged, and it feels amazing. But we also need to make sure we take breaks and recharge, or we'll get burnt out. It can be tough for us to get into flow mode sometimes, since we're easily overstimulated. But if we find work that really speaks to us, we can get into that flow state and love our jobs even more.

Just remember, we need to take care of ourselves, too. Setting boundaries and making time for self-care is especially important for HSPs. Making "deposits" in our self-care bank account allows us to avoid getting overwhelmed or burnt out.

Career "Red Flags" to Watch Out for as an HSP

In general, high sensitivity is not going to mesh well with jobs that require a lot of external stimulation, multitasking, or dealing with high levels of stress or pressure. It is not a matter of not being skilled, knowledgeable, or tough enough, but finding a career that allows us to play to our strengths and thrive. Here are some jobs that might not be the best fit:

• Customer service or sales: These jobs can be challenging for highly sensitive introverts who may be more easily overwhelmed by social interactions and dealing with difficult customers.

• Emergency services: Jobs like police officers, firefighters, or paramedics can be incredibly stressful and require a lot of quick decision-making and loud noises, which may be overwhelming for highly sensitive introverts.

• Stockbroker or trader: These jobs can be incredibly fast-paced and require quick decision-making and risk-taking. The high levels of stress and pressure may be overwhelming for highly sensitive introverts.

• Event planner or coordinator: These jobs require a lot of multitasking and managing multiple deadlines and details at once, which may be too much for highly sensitive introverts.

• Call center representative: These jobs involve constant interaction with customers over the phone, often dealing with difficult or angry customers. The high volume of calls and pressure may be too much for highly sensitive introverts.

  Remember, it's important to find a career that aligns with your strengths and values as an HSP, so don't be afraid to explore different options and find what works best for you!

Tips for Maintaining Mental Health in the Workplace

When you're picking a career as an HSP, it's important to take care of your mental health. It's easy to get burned out when we push ourselves too hard and forget about our personal needs. But don't worry, here are some tips to help you manage your mental health at work!

First things first, it's important to set boundaries. This means deciding what's important to you and making sure others know about it. The first step is to figure out what your boundaries are. This could mean deciding how much social interaction you want or avoiding certain types of tasks.

Once you know your boundaries, communicate them clearly to your manager or coworkers. Let them know why it's important to you. Be firm in your boundaries, but also be willing to compromise when it's necessary. Make sure you prioritize self-care by taking breaks throughout the day, practicing deep breathing, and scheduling activities that help you recharge.

Don't be afraid to say "no" to requests that don't align with your boundaries or priorities. Saying "no" is not a personal rejection, but a way to protect your well-being. Set realistic expectations for yourself and communicate them to your team. Avoid overcommitting or taking on too much.

Finally, make sure you have a support system in place, whether it's a trusted coworker, friend, or therapist. Don't be afraid to reach out for help when you need it.

Job Satisfaction: Is It Time For a Change?

After being at a job for a while, we can tend to lose track of our own agency -- the choices we have available to us to find something better suited for us. It can be helpful to journal or talk to a trusted friend about how we are feeling about work.Here are some question prompts that can help:

• Does my workplace support and value my sensitivity?

• Does my job align with my personal values and interests?

• Do I feel that my work has meaning or purpose?

• Can I handle my workload without getting too stressed or overwhelmed?

• Are my contributions valued and appreciated by my colleagues and boss?

• Are there opportunities for me to develop professionally in my current job?

• Do I have a healthy balance between work and personal time?

• Am I able to communicate my needs and boundaries with my colleagues and supervisor?

• Do I feel supported and confident in addressing challenges or issues in my workplace?

• Can I find happiness and satisfaction in my work, even during challenging times?

Reflecting on these questions can help identify areas improvement at work and potentially next steps in your career path.

Creating a Supportive Work Environment for HSPs

It's essential to consider our work environment when it comes to our mental health. We can seek support from our colleagues or supervisors, or even access mental health resources provided by our companies. It's crucial to take advantage of these resources whenever necessary to ensure our well-being in the workplace.

Benefits of Remote Work for HSP Mental Health

Working remotely can be a viable solution for highly sensitive introverts who struggle with overstimulation or social interactions at work. It allows us to design our own work environment, control our surroundings, and create a quiet and comfortable space to work in. But it's important to set boundaries and prioritize work-life balance while working remotely.

Optimizing Productivity and Well-being with a Personalized Work Schedule

Having control over our work schedule is a game-changer for highly sensitive people. By planning our day around our natural energy patterns, we can avoid burnout and prioritize self-care. Having a flexible schedule also lets us work when our environment is quieter, allowing us to achieve a state of flow and maximize our performance.

Importance of Having Your Own Work Space as an HSP

Having our own work space allows us to create an environment that caters to our specific needs and preferences, such as controlling lighting, noise level, and temperature. This can help reduce sensory overload and improve our ability to focus and be productive while allowing us to work in a way that's comfortable and conducive to our natural work style.

Resources for HSP Career Guidance

There are a variety of resources available for highly sensitive introverts seeking career guidance and mental health support. Some of the best include:

• The book "The Highly Sensitive Person" by Elaine Aron is a must-read for anyone who identifies as a highly sensitive introvert. This book provides valuable insights and strategies for navigating the world as a highly sensitive person, including tips for finding a career that aligns with our unique strengths.

• Working with a therapist or counselor can be a great way to address any mental health concerns and develop strategies for maintaining mental health in the workplace. Not every therapist will be the right fit, so take your time to find a therapist who is knowledgeable about high sensitivity. Group therapy can also be a powerful experience for working on interpersonal skills and dismantling limiting beliefs.

• A career counselor, social worker, or coach can provide valuable guidance and support for HSPs and introverts who are looking for a career that aligns with their unique strengths and personality traits.

• There are many online communities and forums specifically for highly sensitive people and introverts, where individuals can connect with others who share similar experiences and challenges. These communities can provide valuable support, advice, and resources for navigating the workplace as a highly sensitive introvert.

• In addition to working with a therapist or counselor, there are also many mental health apps available that can help highly sensitive introverts manage stress and anxiety in the workplace. Examples include Headspace, Insight Timer, Calm, and Pacifica.

• Self-care is an important aspect of maintaining mental health and well-being for highly sensitive introverts. There are many self-care resources available, such as meditation apps, yoga classes, and mindfulness practices, that can help introverts manage their sensitivity and maintain a healthy work-life balance.

As highly sensitive people, finding a career that aligns with our unique strengths and personality traits can be the key to maintaining our mental health and achieving long-term success. By prioritizing our mental health and seeking out careers that allow us to work independently and in a quiet environment, we can thrive in the workplace and make a positive impact in our chosen field. With the right strategies and support, highly sensitive people can achieve great things and find fulfillment in their careers.