In Spain, as in the rest of the world, interest in the concept of high sensitivity is growing. This is not an illness or a disorder, but an innate trait of the nervous system present in about one in five people. Such individuals perceive the world around them much more intensely, processing information on a deeper level. If you are often told that you take things too much to heart, this personality trait may very well apply to you.
The term “highly sensitive person” (persona altamente sensible, PAS) was introduced into scientific discourse by American psychologist Elaine Aron in the 1990s. Her research showed that the brains of these individuals respond differently to stimuli. They are more acutely aware of sounds, smells, bright lights, and even the emotional states of others. This is not a weakness or a flaw, but a biologically based strategy rooted in attention to detail and nuance.
How can you identify high sensitivity in yourself? There are several key indicators. First, it is the depth of information processing. Highly sensitive people (HSPs) tend to reflect on events for a long time, analyze situations from different angles, and notice details that others may miss. Secondly, they are easily overwhelmed when there is too much bustle, noise, or too many things happening at once. They need more time to recover in silence and solitude.
Another important characteristic is strong emotional involvement and empathy. HSPs don’t just understand other people’s feelings—they literally “absorb” them. The joy or pain of a loved one is experienced as if it were their own. Finally, they are highly sensitive to subtle stimuli: they may notice a barely perceptible scent, a slight change in a room’s decor, or a subtle shift in a conversation partner’s mood.
In everyday life in Spain, this trait can manifest in different ways. On one hand, it offers advantages: HSPs are often creative, intuitive, and conscientious workers. Their empathy makes them excellent friends and partners. On the other hand, there are challenges. Constant sensory overload can lead to stress, anxiety, and emotional burnout. Such individuals may find it difficult to work in noisy open-plan offices or make quick decisions under pressure.
Psychologists suggest several strategies to not only cope with high sensitivity but also turn it into a strength. Above all, it is important to recognize and accept this trait. Understanding that it is a normal feature, not a defect, relieves tremendous internal tension. It’s essential to learn how to set personal boundaries and say “no” to avoid overload.
Keeping a journal to track triggers—situations or stimuli that cause the most discomfort—can be an effective tool. This helps you consciously avoid them or prepare for them in advance. Relaxation practices such as meditation, yoga, or simply walking in nature help the nervous system ‘reset.’ It’s also important to create a supportive environment: a cozy home, a calm workspace, and a circle of people who understand and accept you.
Living with high sensitivity means experiencing the world in high definition, with all its colors and nuances. This can be both a gift and a challenge. The key to a balanced life lies in self-awareness and developing skills to manage your energy. The right approach allows you to use this trait as a valuable resource for a deeper and more meaningful existence.
