Recently, I got confirmation of something I’ve known in my bones but had no way to prove. Someone in my outer circle was seriously mad at me.

In recent interactions, her words seemed “nice” and “friendly” on the outside, but I could feel, through her nonverbals and energy, that our conversations were anything but friendly. There was a tension behind her smile and a coolness in her tone that felt unmistakable to me, even though there were no explicit signs of conflict.

Doubting Our Perception

Fifteen years ago, I would have talked myself out of this knowing. I would have played all the “proof” over and over in my mind, convincing myself that nothing was wrong: “She didn’t say anything mean,” “She was polite,” “Maybe I’m projecting.” I would have judged myself for being too sensitive, feeling embarrassed that I was “reading too much into things.”

But now, I trust my perception, and that’s a huge part of my journey as a Highly Sensitive Person (HSP). In my HSP coaching practice, these are conversations I have with other HSPs weekly. We talk through their fears that they’re “making things up” or overreacting. They worry they are seeing something that isn’t there or feeling things that no one else seems to notice.

We explore how their experiences of the world are valid, even if no one else sees them.

When You’ve Been Chronically Under-Validated

Many sensitives have been so consistently under-validated that we’ve come to believe something is wrong with our perception. I want you to read that again because this is one of the major wounds I see in HSPs: many of us have been so under-validated that we believe something is wrong with our ability to perceive.

For so many of us, this started in childhood. Perhaps we were the ones who noticed tension between family members, sensed when something was “off,” or felt a quiet sadness that no one else acknowledged. Yet when we spoke up, we were told, “You’re just imagining things,” “You’re overreacting,” or “Everything is fine.”

Over time, these repeated invalidations train us to distrust our own experiences. We start questioning whether we can truly trust what we feel. This leads to confusion, self-doubt, and the painful belief that something must be wrong with us. It’s no wonder many HSPs struggle to believe in their own perception.

Restoring Trust in Yourself

A big part of my personal journey, and what I support others with, has been restoring trust in my ability to perceive. Learning to honor what I feel, even if I can’t logically explain it, has been essential for my well-being. This process is about reclaiming our inner authority and trusting that what we sense is real, even if no one else can confirm it.

You might wonder, “How can I experience one thing, but someone else sees it completely differently?”

My answer is: often, more than one thing can be true at once.

The Complexity of Perception

To illustrate this, imagine a sunflower bush that’s quite beautiful. Its numerous vibrant blooms stretch toward the sky, and most people walking by think, “What a healthy plant!” But one person with excellent vision, who takes the time to closely examine the plant, notices an infestation of grasshoppers eating away at the leaves.

So, who is right? Is the sunflower beautiful and healthy? Or is it diseased and being destroyed?

The answer is: both. The sunflower can be beautiful on the outside while simultaneously struggling with an infestation beneath the surface. Both realities exist at once.

This same situation can also happen in reverse. Imagine a field that one person perceives as barren, dry, and uninteresting. But another person, perhaps a sensitive individual, notices the wildflowers growing among the brush or appreciates how the wild grass blows gently in the wind.

Whose perception is correct?

Again, both can be true. One person sees the dryness and the harsh landscape, while another sees the beauty in the details.

You can trust your perception

Even if someone else can’t see what you see, you can trust your perception.

Even if you can’t explain how or why you know what you know, you can trust your perception.

When your body gives you information, you can trust your perception.

Even though feelings are subjective, you can trust your perception.

I just took a deep breath writing that out. I wonder how your body is feeling reading it.

What I’m Not Saying

I want to clarify what I’m not saying here. I’m not suggesting that, because we’re HSPs, we are always right and should never examine our beliefs or reactions. Part of our responsibility is to introspect and explore whether our reactions are being triggered by past wounds or biased information.

However, there is a difference between emotionally reactive thoughts and grounded inner knowing. For me, inner knowing feels calm, steady, and warm, as if it’s radiating from my core. It may feel different for you.

Now, back to my story.

I was fortunate enough to have a conversation with the person I sensed was angry with me. She eventually voiced her anger, confirming everything I had felt but couldn’t prove.

We were able to talk through it, but I’m sharing this today to emphasize that my body and intuition had picked up on things long before she expressed them. I could feel the shift in her energy and the subtle cues that something wasn’t right, even when her words seemed friendly on the surface.

You Can Trust Yourself

I was able to trust my perception in that situation, and you can trust yours too.

Even if it’s not immediately validated by others, even if it’s subtle, even if you can’t logically explain it, your perception as an HSP is valuable and real. Trust what your body and your intuition are telling you.

If this resonates with you, take a moment to reflect on where in your life you’ve been dismissing your perception. Are there areas where you’ve doubted yourself because others didn’t share your experience? How would your life change if you began trusting your inner knowing more deeply?

If you’d like to dive deeper into reclaiming trust in your perception and learning to fully honor your sensitivity, explore everything we have to offer, where you’ll find resources to help you navigate the world with confidence as a highly sensitive person.