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HOW TO BE UNLOCK THE POWER OF THE 
SENSITIVE GENE or HSP.

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• The spirit of community and the understanding that mental health

is an inter relational experience meaning we all become who we 
are as a result of others. In true community, happiness is 
promoted in a sharing of understanding, skills and resources and a 
growing global appreciation of neuro diversity. I.e. We all think, 
behave and respond differently.

• Mental Dis-ease, according to recent research, is not proving to be

genetic. Labeling is for the most part, not useful as we are all a 
combination of different ways of thinking and being that change over 
time and circumstances.

• It’s a biological adaptation or defense mechanism to protect

yourself from harm. I.e. You are not born for instance as 
“depressed” or bipolar.

• High Sensitivity however is isolated in genetic make up. I.e. This

proclivity is in your genes.  Also known as sensory processing 
sensitivity.

• You have not created yourself to be sensitive, so to speak. You are

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How “normal” are Highly Sensitive 
People?

• Around 20% of the population have this high sensitivity trait

• Its not related to extraversion or introversion. It is estimated

that around 30% of people with this trait are extraverted.

• It affects your hormones – namely through the activation of

the hormones generated by the part of your brain concerned 
with protecting your life (and those of your clan) through 
sensing danger quickly. This part of your brain is also known 
as the Amygdala.

•
Danger in our days, means non-belonging, social isolation, rejection from social 
groups, poverty, lack of finding a purpose in the world, global issues of the world 
such as volcanoes, covid, wars and divorce.

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• The brains of highly sensitive people are wired

differently than the brains of other people. A 2018 
post on the website Highly Sensitive Refuge notes four 
differences in the brains of highly sensitive people:

• Their brains respond to dopamine differently. The

• Their mirror neurons (which allow people to “mirror”

the behaviors of others and be more empathetic) are 
more active.

• They experience emotions more vividly than others (as

enhanced by their ventromedial prefrontal cortex).

• Their brains are more finely tuned to noticing and

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How does the “Sensitive Gene” impact my 
view of the world?

• This constant activation in the Amygdala can lead to feeling

overwhelmed and on “high alert” constantly leading to feelings of 
anxiety

• Because culturally we just catching up with how prized sensitivity is,

oftentimes we can be judged for it, resulting in shaming and a feeling of 
being different or wrong,

• Some social cues can be missed as the pre-frontal cortex (or the part of

your brain that concerns itself with reason and logic) becomes 
dampened through the hormone re-adjustments, and this can often  
result in feeling misunderstood and confused about your social 
environment. Imagine the lion who is hunted by poachers is less 
concerned about growing his territory, and eating,  and more 
concerned with getting his pride out of site of the poachers, and hiding.

• This can result in thinking patterns becoming distorted, and your

emotional reactivity heightened. Anger is often a side effect of this 
emotional reactivity.

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So I have the sensitive gene. Will I thrive?

•
With self-awareness and tools, most sensitive people do better than the average. 
This is because sensitivity is an evolved gene meaning it has become more 
relevant in our times.

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A recent fMRI study published in Brain and Behavior found that highly sensitive people have increased brain 
activation in regions related to awareness, action planning, empathy, and self-other processing. This in turn 
makes navigating the increasing complexities of the world reliant on highly sensitive people. Leadership is 
therefore the underlying pay off.

•
Self care and down time is essential in ensuring that HSP don’t burn themselves 
out due to the increased cognitive demands it makes.

•
Being able to regulate emotions related to constantly scanning and interpreting 
the world in a highly tuned way is also key. Being able to name and understand 
your emotions plays a big role. Additionally being able to recognize that reacting 
to the emotions is not productive but allowing them to navigate and enlighten is.

•
HSP’s experience heightened emotions than the rest of the population– they feel
more of everything, including joy.

•
A positive and affirming environment that praises this aspect of the evolved HSP 
is critical. Parents that undermine this trait do their kids a big disservice. Parental
education is therefore also key.

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There are around 500 emotions to be 
named.

Joyful
Curious
Inquisitive
•q awed
Playful
Content
Interested
proud
Angry
Bitter
Mad
Aggressive
Frustrated
Distan t
violated
Furious
Jealous
Provoked
Hostile
Infuriated
Annoyed
Withdrawn

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• Breathing is key. If overwhelm stress or anxiety is resulting from the

demands on your brain, put your hand on your belly and practice 
breathing with your hand moving up and down on your belly, with your 
super slow inhale and exhale. I.e. you don’t breathe from your chest 
but from your stomach.

• If someone accuses you of being “too sensitive”, “too nice” or a push

over, ask them what aspect of your make up as a sensitive person is 
bothering them

• A positive and affirming environment of friends and family is crucial.

• Stimulating conversation invigorates HSP’s and finding like minded

people to enjoy meaningful relations with is helpful

• Use your phone to create lists of things you are grateful for. This helps

regulate your nervous system. Get family and friends involved by asking 
and sharing gratitude with them

• Slow down your morning routine to give your brain a relaxed “kick off”

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• Make use of a meditation app
• Ask yourself regularly, what is it that I need right now and in

the next moment. Talk to yourself like your own best friend

• Find many words to express your feelings. 
• Have lots of mini time outs.
• Be selfish with your self care. You matter first, others after.
• Bring nature in daily by peppering your space with greenery

and getting into nature as often as possible

• Speak up even if your voice shakes knowing you have

• Speak to your friends about being HSP so they don’t feel

rejected by you and your need to do things on different 
terms, so you don’t feel overwhelmed and burnt out.

Plant Food for The Sensitive Gene

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