How hypnotherapy can help people who are highly sensitive (HSP)

What is a highly sensitive person (HSP)?

Highly sensitive people (HSP) process information at a deep level and have sensory-processing sensitivity – a normal, heritable temperament linked to deeper processing of the environment and emotional and social cues (Acevedo et al., 2014). Research suggests that around 15–20% of people around the world are said to be HSP, and about the same ratio for animals. 

HSP, or HSS (high sensory sensitivity), is not a disorder. It describes people whose nervous systems take in and process information on a deep level, which can show up as strong empathy, creative imagination and acute awareness – alongside overstimulation and fatigue when environments are busy or intense (Foundational Work: Aron & Aron, 1997). 

Typical traits of highly sensitive people

Highly sensitive people have an empathic nature, which means they notice and experience things which some may not notice. HSPs tend to overthink and ruminate about things that have happened and what those things meant. This overthinking can be exhausting and often causes those who are HSP to isolate themselves.

HSPs tend to make great employees because they are conscientious and care deeply about their work and others, making them particularly great nurses and therapists; however, working in a noisy environment can be overwhelming for HSPs.

They tend to be more impacted by others’ moods as well as others’ energy, too, and that can be quite noticeable when travelling on public transport. Many feel like they are in a hurry when they have completed a journey on the underground, even though they have left extra time to arrive early; this is because they have been impacted by the energy of others on the underground who are stressed and in a hurry. 

Being a HSP can feel like both a blessing and a burden in a seemingly fast-paced, technology-based city, and indeed, some people who are highly sensitive are greatly impacted by the frequency of the transmissions which provide the internet for us.

Challenges highly sensitive people may experience

Being a hypnotherapist and an HSP, I know first-hand the unique gifts and challenges that come with being a highly sensitive person. We often have a heightened sense of smell, sensitivity to noise, sensitivity to light and itchy clothes as well as tags on clothes.

Insight into the experience of being a HSP helps us to understand ourselves and why our experience of life is vastly different to others. For example, it helps us to understand why many people who are HSP prefer to listen to a book rather than read a book. The act of reading a book can be a sensory overload, and HSPs can reach overwhelm at around 30% whereas a non-HSP can reach overwhelm at around 80%.

Some other challenges people who are HSP may experience include: 

• Mood changes and struggling to concentrate when they are very hungry.
• Making more mistakes when they are being observed while performing a task.
• Being affected by others’ moods.
• Shyness.
• Social anxiety/discomfort being around others, particularly if the environment has strong smells, bright lights or is loud.
• Being deeply moved by the arts and music.
• Having a tendency to withdraw during busy days, to be alone, somewhere quiet.
• Getting nervous when they have a lot to do in a short amount of time.
• Being conscientious and trying hard to avoid making mistakes or forgetting things.
• Being more impacted by the effect of caffeine.

How hypnotherapy can support common HSP challenges

People who are HSP report that they often feel drained, anxious and stuck in negative thought loops, and hypnotherapy is very helpful for this. Hypnotherapy can help HSPs to thrive in a world that is predominantly different to them, helping people feel less overwhelmed by stimuli such as bright lights, loud noise and strong smells.

Hypnotherapy creates a calm, focused state where we can rehearse new responses, strengthen self-regulation and shift unhelpful thought patterns. Evidence indicates hypnosis can reduce anxiety, especially when combined with another psychological approach such as CBT (Valentine et al., 2019; Kirsch et al., 1995). That’s highly relevant for HSP-related overwhelm, rumination and social worry.

Hypnotherapy and HSP: From overwhelm to confidence

Managing sensory overwhelm

As an HSP, hypnotherapy can help you learn to recognise and filter excess external stimuli and input, and stay present in busy spaces. It can also help you feel calmer and happier, less stressed and less overwhelmed.

Reducing rumination and worry loops

Hypnotherapy allows those who usually replay conversations and experiences in their minds for days or hours, blocking them from being in the moment, to be more productive and feel more positive.  

Using CBT, hypnosis, and other tools such as bilateral stimulation, EFT and EMDR, you can learn to let go much more quickly and enjoy life more. With these techniques, rumination / overthinking time can drop from hours to minutes, helping HSPs to enjoy a better quality of life.

Embracing emotional depth and empathy

Hypnotherapy can help you understand and accept your sensitivity as a positive and unique aspect of yourself, helping you manage your lifestyle in a way that works better for you. 

Social confidence

Mental rehearsal in hypnosis and using the tools gained can help you feel more confident while networking. Having an awareness that you can become overwhelmed by environmental factors such as loud sounds, unpleasant music, flashing lights and over-crowded spaces can help you better understand how and why you feel overwhelmed and uncomfortable in a social setting.

This enables you to understand whether it is socialising that has impacted you or simply the environment where the social event is taking place.

Observable changes

You can look forward to making new connections with a greater understanding of which stimuli and circumstances will impact you negatively and reduce your ability to enjoy socialising. 

Understanding these factors improves confidence to socialise as you're fully able to understand why you feel the way you feel in certain social situations and why you may have avoided socialising in the past.

When to seek professional support

If sensitivity, anxiety or low mood significantly impacts your daily life, it’s wise to seek help. Hypnotherapy complements, not replaces, medical or psychological care. Consider speaking with your GP or a qualified mental health professional for further guidance.