Definition of Sensitivity

Sensitivity refers to the capacity to detect and respond to stimuli—both physical and emotional. It is about the strength of an individual’s perception and response to changes in their environment. A highly sensitive person will detect a stimulus at a lower intensity compared to someone less sensitive. Examples of sensitivity include:

• Physical Sensitivity: Reacting quickly to slight changes in temperature or light.
• Emotional Sensitivity: Understanding others’ feelings and responding empathetically.

Meanings of Sensitivity

1. Biological Sensitivity: The ability of an organism to respond to external stimuli.
2. Emotional Awareness: Responsiveness to others’ feelings and needs.
3. Adaptability: Awareness of internal and external changes, challenges, and demands.
4. Susceptibility: Vulnerability to changes in the environment.
5. Variable Response: Changes in dependent variables based on independent variable adjustments.
6. Social Awareness: Understanding the needs of others and acting kindly and supportively.

The Dual Nature of Sensitivity

Sensitivity can manifest in two main forms:

1. Empathy
   • Positive and pro-social
   • Leads to better interpersonal connections and support
   • Drives individuals to genuinely care about others’ well-being
2. Personal Distress
   • Can result in anxiety, discomfort, or helplessness
   • Often occurs when a person feels overwhelmed by others’ problems
   • May cause avoidance behaviors, where a person walks away instead of facing difficult situations

Batson et al. (1987) highlighted that individuals experiencing empathy are more likely to support others’ needs, whereas those experiencing personal distress may only help if it’s easy or convenient.

Benefits of Being a Highly Sensitive Person (Breul, 2018)

1. Depth of Experience: Greater emotional and experiential engagement with life.
2. Strong Self-Awareness: Better understanding of personal feelings and experiences.
3. Increased Empathy: Stronger connections with others due to deeper emotional insight.
4. Intuitive Nurturing Skills: A natural ability to care and support others.
5. Self-Care Mastery: Recognizing personal needs for mental and emotional well-being.
6. Appreciation of Small Things: Finding joy and meaning in everyday details.
7. Finding Beauty in Life: Appreciating both sadness and happiness.
8. Forming Strong Relationships: Creating deeper emotional bonds with others.

Qualities of a Sensitive Person (Ward, 2014)

Awareness

More attuned to personal and external circumstances.

Proactively addresses issues instead of avoiding them.

Creativity

Channeling emotions through artistic or creative outlets.

Provides self-expression and relief during difficult times.

Empathy

Naturally putting oneself in others’ shoes.

Advocates for social justice and fairness.

Appreciation

Notices details and finds beauty in the smallest aspects of life.

Builds inner strength through gratitude and mindfulness.

Intuition

Instinctively understanding situations and people.

Offers clarity and foresight in decision-making.

Passion

Feeling strongly about personal values and beliefs.

Demonstrating resilience and commitment to causes with deep conviction.

Ways to Deal with Emotional Sensitivity

Here are strategies based on Mazlan (2019) to help you manage emotional sensitivity by keeping your emotions in check and turning oversensitivity down a notch:

1. Write Down Your Feelings

• After experiencing a sensitive episode, write down what you feel.
• Journaling helps clarify emotions and identify the root cause of your sensitivity.
• It helps you untangle complex feelings and see situations more objectively.

2. Identify What Triggers Your Sensitivity

• Review your journal entries to pinpoint specific situations or interactions that made you feel sensitive.
• Ask yourself questions like:
  • Did someone’s feedback affect you deeply?
  • Did you feel dismissed or undervalued?
• Understanding the source of your sensitivity enables you to address and resolve issues more effectively.

3. Don’t Be Too Hard on Yourself

• Recognize that being sensitive is a positive trait, showcasing compassion and empathy.
• Avoid beating yourself up for feeling affected by things too personally.
• Remind yourself that experiencing emotions deeply doesn’t make you weak; it strengthens your emotional intelligence.

4. Limit Overthinking

• Avoid obsessing over minor comments or actions.
• Overthinking can amplify sensitivity and make issues appear bigger than they are.
• Practice mindfulness or short mental exercises to calm your thoughts and reduce anxiety.

5. Think Before You React

• When you’re about to react defensively, pause and take a mental step back.
• Ask yourself:
  • “Do I have evidence for what I’m assuming?”
  • “Could this situation have another perspective or interpretation?”
• This helps prevent jumping to conclusions based on assumptions rather than facts.

6. Seek Feedback and Constructive Criticism

• Instead of retreating emotionally, ask colleagues, friends, or mentors for feedback.
• Learn to separate constructive feedback about your work or behavior from personal criticism.
• Receiving feedback strengthens resilience and helps you distinguish professional critique from personal judgment.

7. It’s Not Always About You

• Most people are focused on their own challenges and issues, not your actions or intentions.
• Instead of reacting automatically to someone else’s behavior, consider their perspective and feelings.
• This perspective shift cultivates greater empathy and understanding, reducing self-centered emotional responses.

8. Be Patient with Yourself

• Change doesn’t happen overnight. Improving emotional resilience takes time.
• Acknowledge that occasional moments of sensitivity are part of the learning process.
• With time, these experiences will help you better handle future emotional challenges with increased strength and resilience.