The Highly Sensitive Person and Anxiety: Finding a Path Through the Storm
Anxiety is a shared human experience and experiencing it is part of being human. It's an integral part of our human emotional spectrum, just as much as joy or calmness. Yet, for some of us, particularly those identified as Highly Sensitive People (HSPs), these reactions can be even more intense. You are not alone if you struggle with how to handle it.
As a psychotherapist specializing in Highly Sensitive People (HSPs), I'm frequently consulted about a specific area of concern: anxiety. I help clients understanding how HSP traits interweave with anxiety, and the coping strategies for this intersection. Let's dive into the world of the Highly Sensitive Person and Anxiety to shed some light on this topic.
Key Points (TLDR):
Highly Sensitive People (HSPs) have a trait characterized by deep processing, emotional reactivity, and intense sensory sensitivity.
Anxiety is a complex emotion that can manifest both mentally and physically. It is a survival mechanism inherited from our ancestors.
HSPs are more prone to anxiety due to their deep processing of thoughts and emotions and their intense sensory sensitivity.
Self-care, coping strategies, therapy, and supportive relationships are critical for HSPs to manage their anxiety effectively.
Understanding Anxiety
Anxiety is an emotion that is all too familiar for most of us. It can show up as an intense surge of emotions, a heaviness on your chest, tightness in your jaw, a shortness of breathe, or a heart that seems to be racing just a bit too fast. Even when we don’t consciously acknowledge it, our body cannot hide the impact of anxiety.
Anxiety response can show up in specific situations, like presenting your ideas at work, expressing your feelings to a friend or partner, performing a task in front of others, or even during a dream. The types of triggers for an anxiety response can vary wildly from person to person, and don’t always make sense to us right away.
Anxiety disorders come in various forms, including Generalized Anxiety Disorder (GAD), Panic Disorder, Social Anxiety Disorder, and many others, each with unique symptoms and manifestations. Current research suggests a mixture of genetic, environmental, and psychological factors contribute to the development of these disorders.
However it presents, anxiety is not entirely an enemy. It’s our body’s natural defense mechanism against perceived threats; a natural reaction not so different than a sneeze due to pollen in the air. Your body is responding to a perceived (or real) threat.
Referred to as the “fight-or-flight” response, with “freeze” being another facet, our body and nervous system evolved anxiety as an essential survival. This “spidey sense” still helps us today, but was even more essential for our ancestors who lived in a world where real, physical dangers lurked.
However, when this defense mechanism gets triggered in seemingly non-threatening situations, it can evolve into a crippling hindrance. You may find yourself avoiding normal situations due to overwhelming fear of potential negative outcomes. What starts as a survival instinct can turn into an anxiety disorder if the feelings become persistent, intense, and hard to control.
A vicious cycle can be created where we not only are avoiding a perceived source of suffering, but also avoiding the anxiety itself. The anxiety has become the monster in the closet, and we can feel helpless to fight it.
Another way to conceptualize anxiety is from a neurological standpoint. Our neural pathways are like well worn paths or shortcuts in our brain. Most of the time these shortcuts help us, but just because the path is there doesn’t mean it is the best one for us.
You can imagine chronic anxiety as a deep trench or maze path. A trigger occurs: say your boss ignores an important email you sent. Because the response is important to you, your nervous system jumps into action with its favorite path — anxiety — and calls up reasons to “help” save us from the “danger.” Soon we are caught in rumination and worry over imaginary scenarios — my boss doesn’t respect me, she thinks my request was dumb, I’m going to be fired… we can get really creative! When we can hop out of or peek over the edge of the anxiety path, we can see that we’ve veered away from the reality of the present situation — an email wasn’t answered. Coming back to that 100% statement, we can hopefully start a new path, one that deals with what is, while at the same time having compassion for the part of us that is scared.
While it's normal to feel stressed occasionally, when anxiety becomes so severe that it gets classified as a disorder, it can significantly affect both your life and the lives of those around you. The DSM-V describes criteria that define an anxiety disorder, including sleep disturbance, difficulty focusing, fatigue, and on edge more days that not over a period of six months.
Keep in mind, however, you are the best judge as to whether your anxiety is a problem, diagnosis or not. It is always a good idea to keep an eye on our anxiety, just as we do other signals of overall health, and know when to seek help. It is never a bad time to invest time and energy in healthy habits and coping skills.
The Highly Sensitive Person (HSP)
Highly Sensitive People (HSPs) are born with a distinct trait marked by a Depth of Processing, Over-arousal/Overstimulation, Emotional Responsivity/Empathy, and Sensory Sensitivity. This unique set of characteristics, summarized by the acronym "DOES", makes their world experience immensely rich and nuanced, but it can also be overwhelmingly intense.
Depth of Processing: HSPs process information more profoundly than their less sensitive peers. This deep cognitive processing means they may spend more time reflecting on experiences, considering different outcomes or interpreting subtleties in conversations. For instance, an offhand comment from a colleague might be casually dismissed by many, but an HSP might spend hours analyzing what was said, the tone of voice, and potential hidden meanings. This constant introspection, while insightful, can be mentally exhausting and lead to anxiety over the fear of misunderstanding or misinterpretation.
Over-arousal/Overstimulation: This characteristic is linked to HSPs' lower threshold for stimulation. They might feel overwhelmed in crowded or noisy environments, making something as seemingly simple as a busy shopping mall or a loud concert an intense experience. The constant flood of stimuli can lead to feelings of being overwhelmed or "burned out". Consequently, they may find themselves feeling anxious in anticipation of such experiences, or in trying to navigate them when they do occur.
Emotional Responsivity/Empathy: HSPs often have a more significant emotional response to both their experiences and the experiences of others. They may feel joy or pain more deeply and can also deeply empathize with others' feelings. For example, watching a heartfelt movie might stir an HSP more intensely, causing them to feel the characters' emotions deeply. While this profound empathy often fosters deep connections with others, it can also contribute to feelings of anxiety, particularly if they're frequently surrounded by negative emotions or distressing situations.
Sensory Sensitivity: HSPs tend to be more sensitive to sensory experiences, like bright lights, strong smells, or coarse fabrics. A scented candle that most find pleasant might seem overpowering to an HSP. A bright sunny day might require sunglasses, even when others find the light comfortable. This heightened sensitivity can make the world feel intense and, at times, uncomfortable. This can lead to anxiety, particularly when HSPs anticipate they'll encounter sensory experiences they find unpleasant or overwhelming.
In essence, an HSP's world is enriched with nuances and details that others may overlook. Their heightened awareness and deep processing nature give them unique insights and a profound understanding of the world around them. However, these same characteristics can also make the world seem overly stimulating, leading to potential anxiety. The key for HSPs is to understand their traits and develop strategies to navigate the world in a way that supports their well-being.
The Highly Sensitive Person and Anxiety
Now that we've examined anxiety and the HSP trait separately, let's look at the overlap between these two phenomena. Due to their sensitive nature, HSPs often process thoughts and emotions more deeply, making them prone to overstimulation and, consequently, anxiety.
For instance, an HSP on a blind date at a crowded cafe may feel a barrage of sensory input—the noise, the unfamiliar faces, the strong coffee aroma—and start feeling anxious. Additionally, their deep processing nature may lead them to overthink situations, amplifying anxiety. While these experiences may seem ordinary for many, they can be overwhelming for an HSP, heightening anxiety.
The Link Between HSPs and Anxiety
Interestingly, research shows that Highly Sensitive People (HSPs) are more likely to experience negative responses in stressful situations, making them more susceptible to developing anxiety. As an HSP, you're likely to get overstimulated easily due to daily situations, which can significantly elevate your stress levels.
This heightened sensitivity is because HSP brains process information more deeply than others. There are more connections between brain cells, particularly in regions handling emotions and memories. These extra connections, akin to telephone wires or train tracks, facilitate information processing in the brain, making it more efficient.
HSP brains can be likened to a bustling Grand Central Station of neural activity, in contrast to the more standard pair of train tracks alongside a roadway representing neurotypical brains.
The HSP’s Anxious Brain in Action
To illustrate, consider this scenario: You've always been punctual for work, but one day you're running late. The worry that you might lose your job or face consequences sends you spiraling into panic. Even though the repercussions don't materialize, the experience lingers in your memory. It amplifies your anxiety the next time you run late, even by a fraction. Persistent feelings of anxiety in such situations can evolve into an anxiety disorder.
Physical Symptoms of Anxiety and HSPs
As an HSP, you're also more prone to experience physical symptoms of anxiety such as muscle tension and fatigue, which can intensify your anxiety experience. Not to mention, stress hormone cortisol affects eating patterns, possibly contributing to feelings of hunger. Given that HSPs are more likely to experience 'hangry' (hungry + angry) moments, these physical manifestations can exacerbate the anxiety further.
Living as an HSP with Anxiety
Understanding and accepting your sensitivity is the first step towards managing anxiety as an HSP. From there, self-care, such as ensuring enough downtime and engaging in relaxing activities, becomes paramount.
Additionally, developing coping strategies, such as grounding exercises or mindfulness techniques, can help manage overstimulation and anxiety. Therapy, particularly with a professional familiar with the HSP trait, can provide tools and techniques to manage anxiety and leverage sensitivity as a strength rather than a liability.
Surrounding yourself with supportive relationships can also significantly help mitigate anxiety. Connecting with communities of HSPs can provide an opportunity to share experiences and gain insights from others who have similar experiences.
Therapeutic Tools for HSPs Experiencing Anxiety
However, don't lose hope if you're an HSP battling anxiety. There's promising news: Anxiety is highly treatable, and HSPs are known to respond exceptionally well to supportive environments, even better than their less-sensitive peers.
HSP Therapy: As the first line of defense against anxiety, consider individual or group therapy. Numerous online platforms make it easier than ever to connect with therapists. It can be helpful to find an HSP-Knowledgeable therapist to work with you as a highly sensitive person with anxiety.
Self-Compassion: This practice involves acknowledging your own suffering, recognizing that suffering is a part of the human condition, and treating yourself with kindness during difficult times. For an HSP, self-compassion could mean acknowledging the intense feelings they experience, understanding that these feelings are not a personal failing but a universal experience, and soothing themselves with gentle self-care practices. It's about forgiving oneself for feeling overwhelmed or anxious, and offering oneself comfort and kindness, rather than harsh judgment. Kristen Neff has some great resources on mindful self-compassion.
Breathing Techniques: Controlled deep breathing is effective in calming the body, leading to a calmer mind. Apps like Calm offer guided breathing tools.
Mindfulness Meditation: By training your brain to worry less and be more accepting, mindfulness can alleviate stress for everyone, especially those diagnosed with anxiety disorders.
ASMR: Autonomous Sensory Meridian Response (ASMR) uses soft, soothing sounds to induce relaxation and sleepiness. This technique, although not effective for everyone, has shown potential in being more beneficial for HSPs.
Aromatherapy: Certain essential oils, like lavender and peppermint, can help relieve anxiety.
Remember, everyone is unique. Experiment with different methods to find the ones that work best for you. Many of the tools you use to counteract HSP overstimulation can also help with anxiety.
Strategies for Coping With Overstimulation
In addition to the above, here are some ways to help manage overstimulation:
Creating a Safe Space: Make sure you have a place where you can retreat, rest and recharge. This could be your bedroom, a quiet corner of your home, or even a local park.
Setting Healthy Boundaries: Learn to say no to overwhelming situations or environments. Prioritize your well-being and self-care.
Practicing Self-Care: Regularly set time aside to engage in activities that you find relaxing and soothing. This could be reading, painting, yoga, or simply taking a walk in nature.
Mindful Breathing: Conscious, deep breathing helps ground you in the present moment and can be a quick and effective way to counteract feelings of overstimulation and anxiety.
Regulating Sensory Intake: As an HSP, you might be more sensitive to lights, sounds, or other sensory input. Experiment with ways to regulate sensory intake, such as using noise-cancelling headphones or wearing sunglasses indoors.
Conclusion: Learning to Navigate the Storm as a Sensitive Person
In the end, every HSP is unique, and it's essential to discover what works best for you. Experiment with different techniques and coping mechanisms until you find your anchor – your go-to strategy that helps you regain balance and composure in challenging times.
Being a Highly Sensitive Person may make you more susceptible to anxiety, but remember, it doesn't define you. With the right tools and coping mechanisms, you can navigate the stormy waters of anxiety and find your calm sea. Your sensitivity allows you to experience the world in deeper ways, a strength that can ultimately lead to a profound understanding of yourself and the world around you.
