Understanding Physical Sensitivities as a Highly Sensitive Person
In a world that often feels loud, fast-paced, and overstimulating, it’s not uncommon to feel overwhelmed by the sheer intensity of sensory input. For some, this experience is more pronounced. If you’ve ever found yourself deeply affected by bright lights, strong smells, or the hum of a crowded room, you might be someone with heightened physical sensitivities or Sensory Processing Sensitivity (SPS).
Understanding your sensitivity and learning to notice your reactions to stimuli, situations, and environments can be transformative. It allows you to make choices that align with your needs, nurture your well-being, and help you harness your unique strengths.
What Is Sensory Processing Sensitivity?
Sensory Processing Sensitivity is a trait found in approximately 15-20% of the population. It’s not a disorder or a flaw—it’s simply a way of experiencing the world more deeply. Highly Sensitive Persons (HSPs) have nervous systems that deeply process the world within and around them and absorb more information from their environment. This means they may notice subtle details others miss, feel emotions more intensely, and process information more thoroughly. However, it also means they can become overstimulated more easily, especially in loud, chaotic, or overwhelming environments.
Common Physical Sensitivities for HSPs
Physical sensitivities are a common aspect of SPS. These sensitivities can manifest in various ways, and not every HSP will experience them all. The degree and intensity of these reactions also vary from person to person. Let’s explore some of the most common physical sensitivities and how they might appear in everyday life.
Noise Sensitivity
Sudden, loud sounds: A car honking, a door slamming, or a loud alarm can feel jarring and unsettling.
Sustained or repetitive sounds: The hum of an air conditioner, a ticking clock, or someone tapping their foot can become distracting or even distressing.
Commotion: Busy environments like crowded restaurants, bustling streets, or noisy offices can feel overwhelming.
Visual Sensitivity
Bright lights: Fluorescent lighting or harsh sunlight can feel glaring and uncomfortable.
Flashing lights: Strobe lights or flickering screens can be disorienting.
Clutter: A messy or cluttered space can feel chaotic and draining.
Crowds: Being in a large group of people can be overstimulating, especially if there is a lot of movement and activity.
Temperature Sensitivity
Hot: Overheating can feel unbearable, leading to discomfort or irritability.
Stagnant air: Poorly ventilated spaces can feel suffocating.
Cold: Being too cold can distract and make it hard to focus.
Olfactory Sensitivity
Bad smells: Strong or unpleasant odors, like garbage or chemicals, can feel intolerable.
Strong scents: Perfumes, candles, or cleaning products can feel overpowering and even trigger headaches.
Sensitivity to Flavours and Mouth Textures
Strong tastes: Spicy, bitter, or overly sweet foods can feel overwhelming.
Subtle flavors: HSPs may notice and appreciate subtle flavors that others might miss.
Food texture: Lumpy, dry, or slimy textures can feel unpleasant or even intolerable.
Too hot or cold: Extreme temperatures in food or drinks can feel uncomfortable.
Sensitivity to Touch
Coarse textiles: Rough fabrics like wool can feel irritating against the skin.
Clothing friction: Tags, seams, or tight clothing can feel distracting or uncomfortable.
Skin contact: Light touches, like stroking or tickling, can feel overstimulating.
Sensitivity to Internal Sensations
Hunger, tiredness, or low blood sugar: These physical states can feel more intense and impact mood and focus.
Medications, stimulants, and depressants: HSPs may have stronger reactions to substances like caffeine or alcohol.
Physical injury and illness: Pain or discomfort may feel more pronounced.
Distinguishing Between Needs and Preferences
One of the most empowering steps in understanding your sensitivities is distinguishing between needs and preferences.
Needs are non-negotiable and essential for your well-being and ability to function. For example, if bright lights give one a headache, wearing sunglasses or avoiding fluorescent lighting might be necessary.
Preferences, on the other hand, are things that make life more enjoyable but aren’t necessarily essential. For instance, you might prefer quiet environments but can tolerate some noise if necessary.
Understanding this distinction helps you advocate for yourself without guilt. It’s okay to prioritise your needs and honor your preferences. Doing so isn’t being “too sensitive”—it’s being self-aware and proactive about your well-being.
Embracing Your Sensitivity
Physical sensitivities and Sensory Processing Sensitivity are not weaknesses. They often come with unique strengths. HSPs can be highly empathetic, creative, and detail-oriented. They notice subtleties that others miss and often have a deep appreciation for art, nature, and meaningful connections.
Managing Physical Sensitivity
Understanding your physical sensitivities can create environments and routines that support your well-being. Experiment and play with approaches and techniques that work for you. For example, you might try:
- Wearing noise-canceling headphones in loud spaces.
- Choosing soft, comfortable clothing.
- Taking breaks in quiet, calming environments.
- Setting boundaries around strong scents or overwhelming situations.
Over to You
As you reflect on your own experiences, consider this: Do you notice physical sensitivities in yourself or someone you know? How do these sensitivities impact your daily life, and what steps can you take to honor your needs and preferences?
Remember, there’s no “right” or “wrong” way to experience the world. Your sensitivity is a part of who you are, and embracing it can lead to greater self-awareness, compassion, and fulfillment.
By normalising physical sensitivities and Sensory Processing Sensitivity, we can create a more inclusive and understanding world in which everyone can be themselves and contribute their individual gifts to the collective.
