What type of HSP are you?

Research shows that 70% of Highly Sensitive People are introverts, and 30% are extraverts. Here's how both groups can manage their energy

Like all labels, the term Highly Sensitive Person (HSP) has its uses and its limits.

As I discussed in last week’s post, discovering the concept was huge for me. I learned that I was far from alone in my sensitivity, and I began to find ways to avoid becoming so overstimulated and tired by the amount of input being processed by my brain and nervous system.

At the same time, we shouldn’t forget that sensitivity is on a spectrum and every HSP is unique. The term can apply to people who can — at least on the surface — appear quite different. And there’s perhaps no better example of this than in the wide variations in the ways that we HSPs like to socialize.

We’re all familiar with the stereotype: We’re fragile wall flowers who are never happier than when cloistering ourselves away to lose ourselves in our rich inner worlds. While this is certainly true for some of us, it’s only part of the story.

Dr Elaine Aron, who coined the term HSP, estimates that about 70% of HSPs are “introverts” — meaning they would generally have a preference for spending time with one or two people, rather than large groups. That leaves a full 30% of us who are “extravert” HSPs — who thrive on lively socializing and going out. (For a deep dive on HSP extraverts, I recommend this blog by Jacquelyn Strickland in Psychology Today).

Of course, we all exist on a continuum between introvert and extravert traits. And we can vary over time: Sometimes we might feel much more introverted, while at other times we want to unleash our inner extravert with full force. We each have to figure out what lights us up, and what activities can drain us, so we can manage our energy.

To help you gain a clearer sense of the type of HSP you may be, I’ve put some notes together on both broad categories:

HSP Introvert:

Those of us who are more introverted tend to focus on having a small number of high quality friendships. We much prefer a one-on-one chat over dinner than hanging out in a crowded bar. Our finely tuned nervous systems can easily become overstimulated by too much loud noise, bright lights, excessive talking and crowds.

But it’s our sensitivity to other people’s thoughts, feelings, subtle body language and facial expressions that can be even more exhausting: relating with people who are not showing up authentically can be almost physically painful. We can take things to heart, feel easily hurt, and find it hard to brush things off.

Strategy: If as an introverted HSP you know you are going to have to spend significant time in busy social situations, make sure you structure some quiet, alone time to recharge and process any feelings that come up as soon as you can after the event.

HSP Extravert:

As HSP extraverts, other people wouldn’t necessarily assume we are highly sensitive. We thrive on socializing and gain energy from collaborating with others and being part of a team. We are enthusiastic about meeting new people and have a wide circle of friends, with whom we enjoy intense conversations. We often have a contagious enthusiasm, meaning other people love to be around our energy.

However, HSP extraverts may still feel the need to leave an event early since we can easily feel tired and depleted if we are exposed to intense environments for too long. We can often feel a kind of inner push-pull: wanting to go out and shine, while recognizing that we can easily get overwhelmed.

Strategy: Like our introverted cousins, HSP extraverts need to keep connected to our inner worlds — but we may find ourselves ruminating endlessly if we spend too much time on our own, leaving us feeling restless, anxious and low. Find ways to set boundaries on your energy and ensure you take time to ground to calm your activated nervous system and busy mind. Connecting to nature can be particularly helpful.

I’d love to hear more about whether you recognize yourself as an introvert or extravert HSP, and what strategies you use to maintain your equilibrium. Please do comment below!

See you next week!

Dr Genevieve