Highly Sensitive and High Sensation Seeking

The Intersection of HSP and HSS and the Needs in Between

Have you ever wondered if maybe you were a highly sensitive person (HSP) but felt like some of the traits just didn’t seem to fit?  Perhaps certain aspects such as sensitivity to stimuli, emotional depth, empathy, and a need for introverted time and a rich inner life really resonate with you. On the other hand, maybe you also seek adventure, thrills, a need to immerse yourself in new experiences.  Perhaps sometimes you find yourself bored or even a little depressed when life becomes small or too mundane.  Maybe you sometimes feel torn between going out and staying in, or you crave novelty and excitement while you also want to feel assured and know what to expect. Sometimes the highly sensitive person is not just highly sensitive, but is also high sensation seeking (HSS). 

In therapy, an HSP affirming therapist will support a client in learning about their HSP traits and how best to support them in navigating these; developing boundaries, reducing contact with stimuli, pursuing more introverted down time, creating a predictable environment as much they can, and practicing acceptance of these needs and this part of the self.  These methods of coping can be supportive in self regulation and reducing overwhelm. However, for the HSP/HSS, these coping methods might not be enough and may even sometimes eclipse the needs of the HSS. This can lead to frustration and even depression when this part of the self is not satiated. 

If you’re anything like me, a self proclaimed highly sensitive, high sensation seeking person you are highly emotionally attuned to the world around you. You’re aware of your senses - smells, colors, sounds. You feel things deeply and you have a rich inner life full of imagination and wonder.  Sometimes you need your down time, time to escape, get away from it all to reset and recuperate.

But sometimes you just want more. More color, more nuance, more rich sounds, tastes, smells, more variation, deeper connection, more immersive experiences, bigger thrills. Sometimes these traits can be polarizing and feel at odds with each other, causing us to feel stuck in our tracks, pulled in 2 different directions and worried about how all of our needs will be met. Seeking these thrills can not only help us meet some of those HSS needs but can also support us in expanding our window of tolerance. And alongside this pursuit, it can also be helpful to be honest with ourselves about where our limits lie, when our body is telling us maybe its time to take a break.  Finding hobbies and interests that satisfy our sensation seeking desires but also provide an aspect of safety, predictability or even an exit plan can be a great way to navigate these complex needs.  

Here are some ideas of creative activities that might help you honor both of these parts of self: 

1. Take a trip to your local art museum or go on a mural walk with a friend or loved one, immerse yourself in the vibrant colors and visual stories, find a piece of art that speaks to your senses, then grab a bite at a new restaurant or relax in a park after and engage in conversation over your experience.  This activity can honor your need for exploration and sensory immersion while also honoring your need for intimate connection and low key environments

2. Find an open mic night at a local coffee shop or cafe.  These events are typically more intimate but packed full or creative sharing and community that can speak to your sensory and emotional needs, perhaps if you too are an artist or sorts you can build up the courage to share, meeting that need of thrill in a safe environment 

3. Participate in a cultural festival of some kind where you can explore new tastes, sounds smells and sights. Bring a friend or loved one and converse over your experiences and findings

4. See a new play, ballet, symphony, or any other kind of performance where your role as an audience member comes with predicable expectations but also allows your to immerse yourself in and connect with the performances 

5. Go for a hike, visit a river, visit the ocean, spend time in nature and tune into your senses. Focus on the sights, smells, the feel of the air and breathe it all in. The peacefulness of nature will also provide you with sensory input and help honor both the HSP and HSS trait.

And remember, when you are seeking new sensory experiences you can always take a small time out to recharge and get back into the experience, just because we experience a moment of overwhelm doesn’t mean we have to throw in the towel and go home.  Taking a break can give us a moment to check in with ourselves, ask what we might need, practice some regulation tools, get ourselves back to baseline and if we are up for it go back for more.  When we listen to both of these parts of self we can create a rich and secure life, one where we don’t avoid experiences just because we might be highly sensitive and one where we don’t burn ourselves out on too much sensation.  In honoring both of these parts of self we can build a more secure relationship with the self where we can trust in our ability to meet our needs.

Danielle Kardum
LMFT and Clinical Supervisor
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