Chandigarh, Sept. 10 — Living in a world that often prizes toughness, quick decisions, and relentless competition, the highly sensitive find themselves in a constant struggle. The news cycle is relentless, workplaces are demanding, and even online spaces can be unforgiving. For people who process emotions deeply and respond strongly to external stimuli, daily life can feel like navigating a battlefield without armor.
Psychologists say this trait, often called high sensitivity, is not an illness but a personality characteristic. Research estimates that 15–20 percent of the population identifies as highly sensitive. These individuals may be quick to notice subtle details, feel overwhelmed by loud noise or crowded places, and experience a profound emotional response to conflict or criticism.
Dr. Anjali Mehra, a clinical psychologist in Delhi, explained: “Highly sensitive people have nervous systems that are more finely tuned. They notice things others miss, which can be a strength. But in harsh environments, that same sensitivity can leave them feeling raw and unprotected.”
For 26-year-old Riya Sharma, an IT professional in Bengaluru, the weight of her sensitivity became clear when she started her first job. “I would take every bit of feedback to heart,” she said. “If a colleague raised their voice, I would replay that interaction in my mind for days. It felt like my skin was too thin for the corporate world.”
Her experience is not unusual. Sensitive people often describe themselves as “sponges,” absorbing not just their own stress but also the moods of those around them. In a society where efficiency and productivity are rewarded, this emotional depth can be dismissed as weakness.
Yet experts argue that sensitivity brings unique strengths. “They are often more empathetic, more creative, and more conscientious,” said Dr. Mehra. “The question is how to create protective strategies that allow sensitivity to flourish rather than become a liability.”
One of the biggest challenges for sensitive individuals is overstimulation. The sensory overload of modern cities — traffic, screens, notifications, noise — can easily overwhelm them.
Arun Khanna, a counselor who works with university students in Chandigarh, noted that simple practices like managing screen time, taking sensory breaks, and limiting exposure to constant news updates can be life-saving. “For someone who feels everything so intensely, watching disturbing images all day on social media is like reopening a wound,” he said.
Indeed, mental health experts increasingly recommend “digital hygiene” for sensitive people. This may involve turning off nonessential notifications, curating social media feeds, or deliberately scheduling “offline hours.”
Boundaries, though often difficult for sensitive people to set, are vital. “They fear hurting others or being seen as rude,” said Khanna. “But without boundaries, they burn out quickly.”
Riya Sharma recalls how she learned this lesson the hard way. “At first, I said yes to everything. Extra projects, social outings, late-night work calls. Eventually, I was exhausted and resentful. My therapist taught me that saying no is not cruelty — it’s survival.”
Workplace experts say managers can play a role too. Flexible environments, quiet workspaces, and open acknowledgment of mental health can help. But in many cases, the responsibility falls on individuals to self-advocate.
There is a common misconception that sensitive people must become “tougher” to survive. But psychologists caution against equating resilience with emotional numbness.
“Resilience is not about shutting down feelings,” explained Dr. Mehra. “It is about learning to recover after being affected. Sensitive people can remain soft-hearted while developing inner stability.”
Mindfulness practices, deep breathing, or even regular time in nature have been shown to reduce stress reactivity. Journaling can help process overwhelming emotions. For some, creative outlets like painting or music become both refuge and strength.
Perhaps the most powerful shield for the sensitive is finding supportive communities. In Kurukshetra, a small group of artists meets weekly not just to create but also to talk about the weight of their inner worlds. “Here, no one says, ‘You’re too sensitive,’” said 32-year-old member Priya Malhotra. “We can laugh, cry, and share without judgment. That itself is healing.”
Online, too, communities for highly sensitive people are growing. While the internet can be a source of overwhelm, it also provides spaces where sensitivity is validated rather than dismissed.
Sociologists note that cultural narratives need to shift as well. “In India, we often valorize toughness, particularly in men,” said Professor Rajesh Kumar of Jawaharlal Nehru University. “But sensitivity is not weakness. It can make for better leaders, caregivers, and innovators. Recognizing this publicly reduces stigma.”
When sensitivity is misunderstood or suppressed, the consequences can be grave. Studies link high sensitivity with increased risk of anxiety, depression, and burnout, particularly when individuals lack coping strategies or social support.
“There is a cost when society fails to accommodate those who feel more,” Dr. Mehra warned. “We lose the empathy, creativity, and conscience they bring. And they themselves pay with their health.”
Experts caution that self-protection should not mean permanent withdrawal. Sensitive individuals may be tempted to avoid conflict, news, or social life altogether. While temporary breaks are helpful, retreating completely can deepen isolation.
Instead, the focus should be on balance: exposure with safeguards, openness with boundaries. “The goal is not to escape the world,” Khanna said. “It is to engage with it in a way that doesn’t destroy you.”
For Riya Sharma, this balance is still a work in progress. She now takes daily walks without her phone, has limited her social media use, and practices saying no. “I still feel deeply, I still get hurt,” she said. “But I don’t see that as a flaw anymore. It’s part of who I am. My task is to take care of that part, not crush it.”
As climate disasters, political unrest, and rapid technological shifts add to global stress, experts argue that societies cannot afford to dismiss sensitivity. “We need people who notice what others miss, who can sense suffering, who respond with care,” said Professor Kumar. “But for them to thrive, we must create environments that do not constantly wound them.”
Until then, sensitive individuals will continue to build their own shields — through boundaries, resilience, and supportive communities — as they navigate a world that often feels too sharp for their open hearts.
