Who is sensitive - and what does that mean?
There are no clear-cut criteria for what sensitivity is, but generally speaking, sensitive people perceive stimuli more strongly. And this often burdens them. Who belongs to the sensitive, what does that exactly mean and how can an individual deal with it?
"I don't fit into this world, I'm so different from others." Many sensitive people feel this way. According to various studies, 10 to 30 percent of all people belong to this group. Bright light, beautiful music, the mood of others: Affected individuals perceive positive and negative stimuli more intensely, process them more deeply, and are often overwhelmed and exhausted as a result.
Four Characteristics of Sensitivity
Four categories make up sensitivity: sensory sensitivity, thorough information processing, emotional intensity, and over-responsiveness. This may sound abstract at first. Anna Schmidt explains what it means concretely. She is a psychologist and advises in her practice in Lüneburg primarily sensitive individuals; she also has a sensitivity test on her website.
Firstly, sensory sensitivity means that affected individuals perceive stimuli that others do not notice, such as seams on clothing or the ticking of a clock in the room.
Secondly, thorough information processing means that sensitive individuals process stimuli more deeply and complexly. "They reflect on themselves more often than others and think carefully when making decisions," says Schmidt.
Thirdly, emotional intensity means: "Feelings - positive as well as negative - experience them more strongly than others and react emotionally more to experiences," so the psychologist.
Fourthly, sensitive individuals are more easily overwhelmed, stressed, and exhausted - in other words, over-responsive - due to all the impressions, feelings, and thoughts.
Controversy over the Concept of Sensitivity
However, the concept of sensitivity is controversial. Critics argue that with this term, people who are not sensitive are being labeled as insensitive. Others consider sensitive individuals to be simply neurotic, that is, emotionally unstable. And again others complain that the determination of sensitivity is based solely on the self-assessment of the affected individuals.
Marcus Bürger, however, has no doubts about the existence of sensitivity. He is an employee at the Hamburger Helmut-Schmidt-University and researches the topic. But he finds the German term not quite suitable. Someone who is sensitive is often labeled as a "Sensibelchen."
He prefers the English terms "Sensory Processing Sensitivity" (SPS) and "Highly Sensitive Person" (HSP). "Sensitive" means so much as sensitive, which is understood less evaluatively in German usage," he says. So, sensory processing sensitivity instead of sensitivity and highly sensitive instead of highly sensitive person could be translated as the English terms.
Many Different Types
According to Elaine Aron, all four mentioned characteristics come together in sensitive individuals. Other researchers assume that there are indeed very different personality profiles among those affected. Marcus Bürger is among them. "The over-responsiveness does not have to play a dominant role for all," he gives an example.
It is believed that High sensitivity is genetically determined. However, traumatic experiences can also trigger High sensitivity. The way individuals cope with their sensitivity depends to some extent on their parents' behavior. Was there understanding and support in early childhood? This strengthens the High sensitive - they will perceive their uniqueness more as a gift.
High sensitivity as a stress factor
"A lack of care and security in early developmental phases leads to a higher vulnerability," says Marcus Bürger. Those individuals are more prone to feeling overwhelmed and exhausted by their High sensitivity.
For many affected individuals, their High sensitivity means stress. Life often seems challenging and burdensome to them. "Many affected individuals have a tendency to ruminate, doubt themselves, and their strong feelings often make it difficult for them to distinguish themselves," says the psychologist. "They are often so concerned with the well-being of others that they lose sight of themselves."
It's no wonder that High sensitivity and mental health conditions such as depression or anxiety disorders seem to go hand in hand. To prevent this from happening, it is important for individuals to recognize and meet their needs. According to Anna Schmidt, the first step is to inform yourself. "For many, it is already very helpful to be able to understand why they are the way they are."
Understanding and accepting yourself
It is relieving to realize that you are not the only one going through this. Accepting yourself and having compassion for yourself is another step. Understanding your advantages: High sensitivity allows for particularly enjoyable moments, deep relationships, and complex thinking.
High sensitive individuals should create an environment where they thrive. For example, find a job that fits your energy level. Plan pauses, reduce influences. Consider how often you expose yourself to new, challenging situations. Also learn to say no and express your own needs.
What else helps: spend a lot of time in nature or with animals, get enough sleep, eat healthily, move and do sports. Meditation or relaxation exercises can also be a way to live well with your High sensitivity.
In the realm of psychological education, psychologists like Anna Schmidt offer programs to enhance emotional intelligence, helping individuals recognize and manage their sensitivity better. This can be particularly beneficial for highly sensitive people who often struggle with sins such as self-doubt and rumination, which can lead to mental health conditions like depression or anxiety disorders.
Furthermore, psychotherapy can be an effective tool in addressing these issues. Therapists trained in sensitivity and emotional intelligence can provide a safe and understanding space for individuals to explore, process, and heal from their experiences, ultimately fostering a healthier and more balanced emotional life.
