The Highly Sensitive Person: do we have it harder at work?
Did you know that roughly 15-20% of us are highly sensitive people or HSPs, designed for deeper perception and attentiveness? If you’ve never heard the term HSP, but have been called “too sensitive” this may be you.
(Note: it’s definitely me).
How do you know if you're an HSP?
A while ago, psychologist Elaine Aaron found that some of us are more conscientious, empathetic, and risk averse over-thinkers, who feel and process very deeply.
If you’re an HSP, or know one, you’ll notice that we have huge imaginations, a rich internal world, and an incredible ability to feel things that others may not even notice.
This is because the HSP minority exists to offer variety in our population, and offset the impulsivity and future errors of the majority of our species, who are designed to do and take risks, without (much) thinking.
While HSPs are higher on a trait called sensory processing sensitivity, by comparison, the majority of the population for instance, is higher on the trait of aggression (i.e. I want, I take) without considering others’ feelings or the consequences too deeply. More on that here, including a free HSP quiz.
So how does being an HSP affect us in the workplace? I’ll share from my personal life so we can explore a little and then offer some of the ways I learned to work with it – and if you’re impatient, here are some more resources right now.
Read on, for 6 things that are harder for HSPs in the workplace
The productivity mindset. I just couldn’t produce for 7 hours a day.
There were several times in my life that I was the only writer in huge tech companies, ploughing through masses of work.
And as we all know, our society values productivity more than health.
It was really hard as an HSP in those times to remain healthy – partly, because of those external pressures to meet deadlines and so on, but also, because as an HSP there was such a deep internal sense of not wanting to let anyone down. (Refer back to our conscientiousness trait, mentioned above.)
The reality is, that since as an HSP everything is being felt and processed more deeply on a sensory level, we’re much more likely to get overwhelmed. Eventually, I developed pre-work walks and meditation breaks to help reset my system throughout the day, but I still think that they way we work is unnatural.
2. Technology and open office spaces. The sensory overwhelm is real.
Being more sensitive to things like the blue light coming out of your laptop or the music playing all day in an open office, affects our wellbeing. For me, higher screen time messes with my circadian rhythm and the ability to fall asleep.
When I was a data analyst, I felt sick by the end of the day, and simply couldn’t focus on the excel sheet and numbers in front of me. I’ve since changed careers, dimmed my laptop light, and also have glasses to wear which I recommend if you’re getting painful headaches.
Sometimes office lights can be unpleasant too, or if you’re in an open plan office, other people inflicting their loud music on you. (I personally don’t mind sounds so much – they affect my concentration, but don’t cause overwhelm so to speak). However, I know others for whom open spaces are a problem because of this.
3. Hyperfocus. Task-switching and time management can be really hard.
When I’m deep in a task I focus on it to the exclusion of everything else. It’s embarrassing, but I can get a calendar reminder, prepare myself for a meeting, and then do a “light editing or creative task” only to realize that the meeting is over and that I lost all track of time. Interestingly, hypersensitivity is common in those with ADHD too, and similar issues arise around hyperfocus and deep processing. (It’s not exactly time blindness, for those who know the term, but a really a deep absorption into my inner world). I actually have a two-step method that I put together recently that helps with this. I call it the R&R practice, Reconnect and Reorient:
Reconnect: Set up check-in alarms on your phone. Take a 5 min break and zoom in on emotions, feelings, and energy levels. If needed, practice grounding.
Reorient: Zoom out of yourself into the wider-world and your responsibilities. That means looking at the calendar, time, or email, to re-remember goals, deadlines, and tasks.
By doing this, I’ve conditioned myself to pay attention to the world both in and outside of myself. Note: it’s a continuous practice! Try and be patient and keep trying.
4. Existing in an activated nervous system – i.e. superman or superwoman mode, often.
The pressure of multi-tasking, different deadlines, leadership responsibilities, meeting people, and new projects all mean there is not only a lot to pay attention to, but a lot of excitement and pressure. I have to admit I sort of like this.
But the problem is, that as an HSP, we’re quick to experience both exciting and stressful events as overstimulation (our amygdalas are more reactive) and ultimately, live with twice the stimulation that a colleague without HSP might experience. While sustainable for some time, it’s not possible forever.
Existing in a sympathetic nervous system response isn’t healthy, can spike cortisol levels, and age us. To counter this, I’d often work from home and take breaks gardening which is a highly-effective grounding practice.
However, since our neuroception is just more sensitive, it means that even non-threatening situations are likely to trigger a stress response in our parasympathetic nervous systems – and they often have constant work to do. This can lead to burnout if not managed, so jobs that have a high stress level or a lot of sensory stimulation, probably aren’t a great fit for you.
5. Having to manage our HSP-ness, not just our work.
Lately, I’ve felt myself reach a new level about being a highly sensitive person. But before I did research, understood, and accepted it, I would guilt myself and push my limits really far, because I was driven by guilt and compensatory behaviors.
A part of me was still trying to be like other people.
It was really awkward for me to explain that I didn’t want to go on a team building for 4 days, or drink while I party, and that in fact, I’d prefer to finish earlier because it takes me an extra hour to wind down; or that nothing productive happens in my brain if I can’t take movement breaks throughout the day.
However, having the right leaders, company culture, and approach is such an important ally! My tip is to own it within yourself and do whatever you need to create the right conditions while showing up with honesty and respect towards yourself and your team.
6. Many HSPs get peopled out.
So, I love people. That’s why I do the healing work I do! The problem is, that my physical setup processes so much about those I’m interacting with (energetically, emotionally, micro-expressions, verbally, cognitively) that at a point often easy for me to miss, I can get overwhelmed.
Many HSPs (though not all) are introverts and things like having to be “on” at an “on-site” for long periods can be demanding. Or trying to eat lunch alone when people want to socialize in an office cafeteria.
That said, it’s manageable with authenticity and boundaries. I’ve found that the more proactive I am and the more ownership and self-acceptance I embody, the easier it is for others to hold. We just have to be clear about our on and off times the same way shops are. 🙂
So what do you think? Do HSPs have it harder at work?
The truth is that which career area you choose can greatly impact how you’re able to show up in the workplace as an HSP! There is so much sensory processing, that you really have to respect your limits and your naturally lower threshold to internal and external stimuli.
The hybrid model of working from home and from the office can be really helpful. When I’m working from home, I take gardening breaks which allow my eyes to rest and prevent headaches. It’s also a lot easier to stretch on my yoga mat or go for a brief walk without eliciting judgement about how “productive” I’m being. However, we’re not always able to do this. The secret, I believe, is owning our HSP-ness.
By owning ourselves and our ways, we can develop so much more agency and self-mastery, and develop practical daily routines and structure to keep ourselves from becoming overwhelmed. And this can, in fact, become a beautiful opportunity for opening others in our team to benefit from some of our natural gifts, including our calm, our grounding practices, our regulating tools, sensitivity, supportiveness, and empathy. We have a lot to offer too – we’re natural barometers, and are often the first to sense the culture changing in an organization and are also often the first to notice underlying issues which can affect team productivity and morale.
In conclusion, for HSPs, self-care and self-acceptance is key
Personally, I believe that HSPs do have it harder in the workplace. But being an HSP can be difficult at work for the same reasons it can be difficult in any life area; there’s still so much stigma attached to emotions and sensitivity, and we just see, sense, and process so much.
Therefore, once we understand that being an HSP doesn’t mean we’re not capable, it just means we have certain strengths and weaknesses like anyone else, we can then open to creating a work rhythm and relationships with openness and respect – without guilt, shame, or judgement.
So yes, my HSP friends, we are different. And we need different conditions to make ourselves comfortable, productive, and healthy. Self-care is really important as we learn to own, accept, and master this gift.
My parting words of advice? The best thing you can do is learn all about the HSP trait and support yourself in creating the right conditions for yourself to thrive in the workplace. It’s a wonderful asset as much as it is a challenge. And don’t hesitate to share with colleagues how it works and what you feel! You never know, they may be dealing with their own form of neurodiversity.
Until next time, friends. 🤍