7 things you need to know about being Highly Sensitive in the workplace

At least twenty percent of the population is highly sensitive. Take a look around. If you can see (or think of) five people, statistically one of you is a highly sensitive person. It could even be you.

That matters because highly sensitive people are wired differently. Their brain processes information in more depth, which impacts how you live and work. It has pros and cons, as almost everything does. But the biggest danger is not knowing you are highly sensitive—and what that entails. Or not understanding that someone who you work with is.

What exactly is a Highly Sensitive Person (HSP)?

HSPs have a biological trait that causes them to process sensory information more deeply and thoroughly than others. This isn’t a disorder or condition, but rather a normal variation in about one-fifth of the population. HSPs typically notice subtleties others miss, are more easily overwhelmed by intense stimuli (like loud noises or chaotic environments), process emotional information deeply, and often have strong empathic abilities. This trait is innate and has been identified across many species, not just humans.

I didn’t realize I was highly sensitive until my late twenties. For almost three decades I felt something was wrong with me because I didn’t respond to things the same way most other people did. I was unaware of how to best support myself and didn’t understand the hidden power of my sensitivity. I was often told “Don’t be so sensitive!” and I know many sensitive souls have similar experiences.

This sensitivity trait is the ability to pick up on nuances and subtle details not everyone notices. This has to do with how highly sensitive people process stimuli in the brain and how they perceive other people’s emotions and energy. Elaine N. Aron coined the term “highly sensitive” and her research shows how highly sensitive people have a more complex and detailed way of processing sensory input (Aron 2004). They sort stimuli in many more categories than other people which is why many highly sensitive people risk living in a constant state of overwhelm from overstimulation.

If you’re curious whether you’re highly sensitive, you can take my free Sensitivity Quiz here.

Below are 7 things I wish I had known earlier about how being highly sensitive impacts me in my work environment—valuable information even for non-HSPs who collaborate with sensitive colleagues! Especially when in certain professions the percentage of sensitive souls is more than 20% because it’s a perfect match for their skillset.

Tips to manage your sensitivity in the workplace—or understand your sensitive colleagues better:

1. You have more need for quiet

A sensitive soul is someone who has a heightened awareness of EVERYTHING. That means you may have more difficulty staying focused in the workplace—especially when you’re surrounded by noise. When you’re aware of everything that’s going around you, it’s easy to get overstimulated.

So make sure there are moments of quiet contemplation, especially when you need to do work that requires staying focused. This is crucial for balancing your energy as well because noise depletes you. I know the ‘wrong’ kind of music can zap my energy immediately. Given the right environment, you’re likely really good at staying focused and zero in on something and deliver a high-quality product.

2. Balance meetings and interaction with time on your own

Your ability to sense things that are not said gives you a huge advantage. Your empathy and emotional responsiveness provide you with a wealth of information to help you navigate meetings and other interactions with colleagues. Picking up on all those subtle details can make connecting with others more intense. It also explains why being around other people probably drains you.

It will help when you consciously schedule time alone so you can recharge. During this alone time I recommend you avoid external stimuli. It will assist in managing the overwhelm, prevent you from draining yourself entirely and probably increase the quality of your work 😊.

3. Resist the temptation to give an immediate answer

Because you take in more details than others you might need a little more time to sort through everything. You might feel like you need to give people an immediate answer but you may have noticed that you’ll have insightful thoughts later. Practically that may mean that in a meeting you want to tell people that you’ll get back to them later rather than feel forced to give them half an answer. Or share what you have now and mention you’ll likely have more to add.

I realized I often had additional ideas after sending someone an email. Rather than send them three emails in a row, I now give myself a quick break to grab a drink or move around. Nine out of ten times I have something relevant to add when I come back from that short pause.

Give yourself a chance to gather these valuable additions! The depth of your processing and your ability to notice things beneath the surface is a huge quality and benefit of sensitive souls.

4. Trust your gut

Since you’re processing much more input (literally!) than your non-sensitive coworkers, you will pick up on things that may seem obvious to you but that no one else notices. When the obvious (to you) isn’t discussed, you might conclude that either there’s no need to address it (because why waste time on something that’s so apparent?) or that you got it wrong because otherwise someone else would’ve mentioned it.

Trust your instincts and speak up. Address whatever it is that you’re noticing. One of the most valuable aspects of being highly sensitive is that you’re able to see beneath the surface of what’s going on. You may register who’s feeling out of sorts or where an argument might be brewing before others realize that something is off.

In a performance review my manager at the time said “You keep me alert on the social/human side of work.” I wasn’t entirely sure what he meant because I wasn’t aware I was doing anything special in that regard. This was before I knew I was highly sensitive. We often don’t realize that the way we view the world isn’t necessarily the way others see or experience it. You have a valuable perspective thanks to your ability to take in more details so be sure to share it.

Tip for non-HSP workers: when your colleague mentions something they’ve intuitively picked up on you may want to resist the urge to ask for ‘proof’ or discard it when someone can’t explain something beside their sense that they perceive something in a certain way. Sometimes subtle hunches are valuable input without the data to back them up and it may save a lot of time, energy or budget to listen to these early warning signs.

5. Use your ability to recognize patterns

Highly sensitive people sort things into ten categories rather than the average two or three—thanks to the level of detail they pick up on. Because you’re processing more input and in more detail, chances are you’re really good at recognizing patterns that others overlook. That’s extremely valuable and something you can consciously use in your work.

I had to learn that connections that were obvious to me were not always visible to someone else. I can think of numerous examples where I did speak up but others felt like what I sensed was not ‘solid’ enough for us to act on. When hindsight showed that trouble could have been avoided when we had course corrected sooner, that helped strengthen my confidence in my intuitive nudges—and my determination to keep sharing what I noticed.

6. Put healthy boundaries in place

When you’re highly sensitive, chances are you are extremely loyal and hardworking. You may have to put checks in place to ensure that your enthusiasm and loyalty won’t keep you working all the time 😉.

In addition, your ability to sense how other people are doing might make you feel like you are responsible to help them feel better. You are not! The fact that you can sense something doesn’t mean you need to solve it!

Get really clear on where your responsibility begins and ends. You can simply ask yourself “Is this my responsibility?” You can’t fix the entire world or department—nor do you need to. There’s a difference between assisting people when they need help and feeling responsible to solve their problems.

These elements make the need for healthy boundaries that support you extra important. Make sure there is enough downtime in your schedule  and remember that sensing something doesn’t mean it’s your job to fix it.

7. Create a supportive work environment

Because you observe and reflect more about your work environment, you’re more impacted by it. This is true for criticism and praise but also for more physical factors. When something annoys you or feels off in your office or work environment, chances are it’s an external stimulus that drains you. You might stumble upon seemingly little things that deplete you like the brightness of light, a certain smell, room temperature, humidity, white noise or how (un)comfortable your chair is. You may feel like you’re always the first one to ‘complain’ but in truth you’re simply ahead of the curve in noticing subtle energy drains.

Everyone can benefit from eliminating these unwanted disturbances—even when others won’t deplete as quickly or might never make that connection. Getting rid of these hidden energy drains has made a huge difference for my energy level.

When I’m in a new workshop space, hotel room or vacation home, I immediately notice the things that are “off”—much to the annoyance of my family. They feel like I’m complaining while I’m simply mentioning the elements that are not supportive. Over time I realized that when I paid attention to these things and made (small) changes where possible, it helped preserve my precious energy.

Pay attention to your physical cues too. When you feel irritated at work, chances are you’re simply overstimulated or you need to eat or drink 😉. The quickest way to get back to balance is giving yourself some quiet time to get centered, and possibly some food and water to support your body. These self-care practices are essential to help you feel good and do a great job!

There is much more to say about this topic but I hope these insights help you navigate your sensitivity at work with more confidence and less overwhelm. If you’ve recognized yourself in these descriptions and would like to explore this topic more deeply, I’ve created a comprehensive program called ‘Turn Your Sensitivity Into Your Superpower.’ Doors are now open for enrollment, and you can learn more about how this course might support your journey here.

Have a day full of energy and inspiration!

Need support navigating your life? Iris van Ooyen is your guide to hope when life feels uncertain. In the moments when you feel lost and don’t know where to turn, Iris offers clarity, support, and a path forward. She’s the author of Radiant: How to Have All the Energy You Need to Live a Life You Love. Contact Iris to help you navigate life’s pivotal crossroads with confidence and purpose.

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