Being a highly sensitive person (HSP) comes with unique challenges and strengths. As an athlete, embracing your sensitivity can be a powerful asset that enhances your performance and overall well-being. Although it may feel like a hindrance, when you gain a deeper understanding of yourself and learn how to manage emotions and sensations, you’ll be at a competitive advantage. In this blog, we’ll explore ten essential things that every HSP athlete should know, empowering you to navigate your sport with self-awareness, resilience, and confidence.

What is a Highly Sensitive Person?

Have you ever been told you’re too sensitive? You’re not alone, and it’s not all in your head. There’s nothing wrong with you. You might just have the traits of a Highly Sensitive Person.

The term Highly Sensitive Person or HSP was coined by Dr. Elaine Aron in 1991 when she began researching high sensitivity. HSP is a trait that is found in roughly 15 to 20% of the population. Although it is not a disorder, it is a trait, research shows, that means when your brain processes information, it reflects on it more deeply. According to Dr. Aron, you may also be more likely to become overstimulated or overwhelmed.

Some traits of an HSP include[1]:

• Other people’s moods affect you.
• You’re aware of subtleties in your environment.
• You’re easily overwhelmed by loud noises, strong smells, bright lights, etc.
• You get rattled or overwhelmed when you have a lot to do in a short amount of time.
• You feel overstimulated when you have a lot going on at once and you need quiet/alone time to recharge.
• You seem to react more strongly to criticism.
• You may feel more physically as well as emotionally.
• You prefer to avoid violence on TV and in movies.
• You are conscientious.
• You are a deep thinker and may struggle with overthinking.
• You feel overwhelmed under the lights of competition.
• You have a hard time not taking things personally.
• You might struggle to make decisions because you’re afraid of being wrong or how it might impact others.
• You pick up on subtleties about people or your environment.
• You’re detailed-oriented.
• You are compassionate and kind.
• You are a problem solver because you can sense conflict and prefer to help keep the peace.
• If you find that you absorb what other people are feeling and energy from your environment, you may also be an empath.

Curious if you’re a highly sensitive person? Take this quiz by Dr. Aron. Also, keep in mind that these traits do not mean that you are an HSP or have an issue. It’s important to speak to professionals who can help.

High Sensitivity in Sports

In my book, Athlete Mental Health Playbook, I shared how growing up I was always the “sensitive” kid and in the sports environment in particular, I was constantly told to “toughen up,” “stop being weak,” or that I was too sensitive and a cry baby. I felt like something was wrong with me and I desperately wanted to be like the other kids who were tougher and didn’t seem to be as bothered by things as I was. Many years later I realized that these traits were actually normal and something I could learn to manage (rather than feeling like my emotions were out of my control). I have also come to love and accept that being both an empath and an HSP is a gift that is immensely helpful in my coaching practice and as a business owner today.

If you’re an athlete and someone who is often labeled as sensitive, the first thing to know is that this doesn’t limit your ability to compete with the very best and win. Yes, mental toughness is a balance of resilience that all athletes must learn, however, there is a way to train yourself to become more like a peaceful warrior by embracing, knowing, and adapting to your individuality.

10 Things Every Highly Sensitive Athlete Should Know

1. Embrace Your Sensitivity as a Superpower: Being highly sensitive means you have a heightened awareness of your surroundings and emotions. Embrace this trait as a superpower that allows you to notice subtle details, read opponents’ moves, and connect deeply with your team’s dynamics, giving you a competitive edge.
2. Manage Overstimulation: Crowded stadiums, intense training sessions, and high-pressure competitions can lead to sensory overload for HSP athletes. Learn to manage overstimulation by taking short breaks, finding quiet spaces to recharge, and practicing relaxation techniques like deep breathing. It’s particularly helpful to have a mindfulness and meditation practice integrated with your daily training routine as its benefits grow through time, just like with physical training.
3. Prioritize Self-Care: Nurture your physical and emotional well-being through consistent self-care routines. Prioritize adequate rest, nutrition, and recovery to optimize your performance and maintain a healthy balance between training and downtime. For example, if you need alone time to recharge from being overstimulated, make sure you take it.
4. Set Boundaries: As an HSP athlete, it’s essential to set clear boundaries to protect your energy and focus. Learn to say no to excessive commitments or unnecessary distractions, allowing you to stay centered and fully present in your athletic pursuits. You can also set boundaries with your own mindset by honoring how you feel, but learning how to not get so caught up in it that you lose focus and clarity.
5. Leverage Visualization Techniques: Harness your vivid imagination as an HSP by incorporating visualization techniques into your training routine. Visualize successful performances, perfecting your technique, and achieving your goals, enhancing your mental preparedness for actual competitions. When doing this, it’s important that you also visualize how you feel during these moments. For example, you might visualize yourself walking out to compete feeling emotionally balanced and clear-headed.
6. Communicate with Coaches and Teammates: Openly communicate your needs and preferences to your coaches and teammates. By expressing your sensitivity-related challenges and strengths, you create a supportive team environment that values individual differences and fosters better understanding.
7. Practice Mindfulness: Develop a regular mindfulness practice to anchor yourself in the present moment during training and competitions. Mindfulness can help you stay focused, manage nerves, and optimize your performance, enhancing your overall athletic experience.
8. Utilize Journaling for Reflection: Journaling can be a powerful tool for HSP athletes to process emotions, identify triggers, and gain self-awareness. Use journaling as a way to reflect on your experiences, emotions, and growth as an athlete.
9. Surround Yourself with Supportive People: Seek out a supportive network of friends, family, and mentors who understand and value your sensitivity. Surrounding yourself with understanding individuals will boost your confidence and provide you with the encouragement you need to thrive.
10. Manage Your Senses. Sometimes your mind might be focused on one thing, but your body or other senses are not aligned. You might then get distracted because it’s normal to focus on your senses as your reality. As an HSP, you can learn how your body responds in certain situations and develop new habits. You can also learn how to redirect your thoughts when they start to go astray (another reason why a mindfulness practice is so important).

Being a highly sensitive person and an athlete is a journey that requires self-awareness, self-compassion, and resilience. By understanding and embracing your sensitivity, you can tap into your strengths, manage challenges effectively, and flourish both on and off the field. Celebrate your unique qualities as an HSP athlete and use them to elevate your athletic experience and achievements.

If you’re a highly sensitive athlete who would like help learning how to manage your unique gifts in competition and in life, click here to learn more about requesting a free 1 on 1 mental peace session.

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[1] Wilding, M. (2021, June 28). 14 traits of highly sensitive people. Psychology Today. https://www.psychologytoday.com/us/blog/trust-yourself/202106/14-traits-of-highly-sensitive-people