Understanding Addiction Recovery as an HSP
Highly Sensitive Persons (HSPs) experience the world in a uniquely intense way due to processing information more deeply, becoming easily stressed by overstimulation, having increased emotional reactivity, and heightened perception of subtleties in their surroundings. While this heightened sensitivity can be a gift, it also means that HSPs may look for some relief through substance use - and sometimes this can lead to addiction. Alcohol can act like a “mute” button in a too-loud and overwhelming world. Substances can relax the nervous system so that HSPs can enjoy being in large groups of people. Understanding the specific needs and challenges faced by HSPs is crucial for effective addiction recovery.
The Link Between Sensitivity and Substance Use
Not only are Highly Sensitive Persons more attuned to their environment, but they are also more aware of the emotions of others. While enriching, it can also lead to feeling overwhelmed with everyday life and social situations in particular. Alcohol, drugs, or even behavioral addictions like gambling and overeating can offer temporary relief from the barrage of emotions and sensory input.
HSPs may turn to substances to:
Self-medicate due to sensory, cognitive, or existential exhaustion
“Check out” or dissociate after an outpouring of emotion, empathy, or stimulation
Dull or escape their heightened sensations
More easily connect with others due to a non-assertive nature
The dopamine release of alcohol and drugs can be more pronounced which can create a dangerous cycle, where the need for relief perpetuates substance use, leading to dependency and addiction. The good news is that a recent study found no evidence of an association between high levels of Sensory Processing Sensitivity and substance use. Family history, upbringing, genetics, lifestyle, as well as the degree of sensitivity, all play a role in the likelihood of relying on alcohol or other substances as coping mechanisms. This means that although HSPs have a unique experience within the world of addiction and recovery, they are not more prone to substance use than others.
Unique Challenges Faced by HSPs in Recovery
Recovery can be particularly challenging for HSPs due to their intrinsic characteristics. They may struggle with:
Intense Withdrawal Symptoms:
HSPs may experience the physical and emotional symptoms of detoxification and withdrawal more acutely, making this phase particularly challenging and distressing.
Overstimulation in Recovery Settings:
Traditional recovery environments, such as crowded rehab centers or group therapy sessions, can be overwhelming due to high levels of stimuli and social interaction, leading to increased stress and discomfort.
Heightened Stress Response:
The sensitive nervous system of HSPs makes them more vulnerable to stress, which can trigger cravings and increase the risk of relapse.
Self-critical Thoughts and Perfectionism:
HSPs may struggle with self-critical thoughts and a tendency towards perfectionism, which can hinder their progress and lead to feelings of failure or inadequacy.
Emotional Vulnerability:
HSPs are often more attuned to the emotions and moods of others, which can make them more susceptible to emotional contagion and negative influences from fellow patients in recovery.
Understanding these unique challenges is vital for creating a supportive recovery environment.
Additionally, navigating sobriety as an HSP can feel scary and even insurmountable. Interacting or socializing with others without the confidence or dull factor from alcohol can leave one feeling incredibly uncomfortable in their own skin and can cause a yearning to flee or dissociate. Early sobriety is a confusing time and it can often feel like you are developing your identity all over again. Managing everyday responsibilities on top of a career, family obligations, and maintaining friendships may all feel like just too much. Although it may be overwhelming, connecting with other HSPs in sobriety can be a lifeline while traversing this new terrain.
Tailored Recovery Strategies for Highly Sensitive Individuals
A one-size-fits-all approach to substance use recovery is often inadequate whether you are an HSP or not. Tailored strategies that consider their sensitivity can enhance the effectiveness of treatment. Individual therapy, particularly with a therapist knowledgeable about HSP traits, can provide a safe space for exploring emotions and developing healthy coping mechanisms. Creating a serene and calming environment at home and in therapy settings can reduce feelings of overwhelm and promote healing. Additionally, the following holistic approaches can be particularly beneficial, offering gentle and soothing ways to process emotions and experiences and decrease stress levels:
Meditation
Eco-therapy
Music Therapy
Yoga
For HSPs, emotional regulation is a cornerstone of recovery. Developing skills to manage intense emotions without resorting to substances is crucial. Techniques such as deep breathing, grounding exercises, and cognitive-behavioral strategies can empower HSPs to navigate their feelings more effectively. Regularly engaging in activities that replenish energy and bring joy, such as reading, gardening, or spending time in nature, can help maintain emotional balance. Many HSPs in recovery struggle with people-pleasing tendencies, thus it’s imperative for HSPs to learn how to set healthy boundaries with others to avoid overstimulation and ensure ample rest.
A Reminder for the Highly Sensitive Addict
Your addiction stems from trying to cope with the world around you. You may have been trying to survive harmful and painful experiences such as growing up with emotionally immature parents, bullying, familial loss, or violence. Remember that your sensitivity is not a burden but a unique gift that makes you beautifully attuned to the world around you. Your journey through addiction and recovery may feel more intense, but it also means you have the profound capacity to experience joy, connection, and deep healing.
Start Working With an HSP Therapist in Los Angeles, CA
Know that you are not alone in your struggles, and there is a path to recovery that honors your needs and respects your sensitivity. You are capable of creating a life filled with peace and fulfillment, and your sensitivity will guide you toward a brighter, more balanced future. You have survived and now it’s time to learn how to thrive. Our team of caring therapists can support you in cultivating fulfillment from our Los Angeles, CA-based practice. Start your therapy journey by following these
simple steps:
Speak with a compassionate therapist.
Start overcoming your addiction!
Other Services Offered at Therapy on Fig
At Therapy on Fig, we offer therapy services that fit the unique needs of couples and individuals. In addition to Grief and loss therapy in Highland Park, CA, we also offer Therapy for Empaths, Trauma Therapy, and couples therapy. We also address related issues such as anxiety, stress management, and relationship issues. Whether you're seeking support for a specific issue or looking to strengthen your relationship overall, our therapists are here to help. Reach out today to learn more about our services and to begin your journey to a better relationship for you and your partner.
Gabriella Elise Giorgio is a Registered Associate Marriage and Family Therapist (AMFT 140682), supervised by Sharon Yu. As a highly sensitive person and a mother, she helps individuals recover from childhood attachment injuries, couples navigate significant life changes, and women facing pregnancy and postpartum anxieties. Reach out to learn more about our experienced therapists.