Denise J. Hughes

Cheri Gregory

Cover

Endorsements

Title Page

Copyright Page

Dedication

Foreword by Saundra Dalton-Smith, MD

The Tale of Two HSPs: It Really Is a Thing

Part One~Looking In

1. The First Step in the Journey: Taking the HSP Quiz

2. The Five Factors of Sensitivity: Appreciating What It Means to Be an HSP

3. The Five Fallacies of Sensitivity: Understanding What It Does Not Mean to Be an HSP

4. The Way HSPs Are Wired: Exploring the Science Behind the Reality

5. The Upside and the Downside: Identifying the Effects of Various Stimuli

6. The Potential Pitfall for HSPs: Recognizing Learned Helplessness

7. The Difference Between Healthy and Unhealthy HSPs: Cultivating a Growth Mindset

8. The Good News about HSPs: Choosing to Thrive

Part Two~Looking Up

9. The Trouble with Bubble Baths: Seeing Jesus as the True Source of Strength

10. The Struggle with Stressful Situations: Countering the Chaos with Confidence and Calm

11. The Problem with Pretending: Using Your Voice to Set Appropriate Boundaries

12. The Turmoil in Tender Hearts: Responding to Criticism with a Teachable Spirit

13. The Enigma of Emotions: Moving Forward When Blindsided by All the Feels

14. The Exhaustion of High-Energy Events: Creating a Space for Rest and Renewal

15. The Weariness of Worship: Enjoying Both Community and Solitude in Liturgy

16. The Complexity of Caring: Embracing Empathy Without Buckling Under the Sorrow

Part Three~Looking Out

17. The Gift of Self-Forgetfulness: Breaking Free from Hyper Self-Awareness

18. The Gift of Time: Saying Yes to Less So You Can Give More

19. The Gift of Service: Finding Your Place in a Hurting World

20. The Gift of Listening: Becoming the Best Kind of Friend

21. The Gift of Hospitality: Serving Others in the Simplest Ways

22. The Gift of Creativity: Blessing Others with Your God-Given Talents

23. The Gift of Influence: Leveraging Your Unique Strengths for Leadership

Epilogue

Notes

Acknowledgments

About the Authors

Books by Denise J. Hughes

Books by Cheri Gregory

About Proverbs 31 Ministries

Embrace the Unique Way God Designed You  
  
 Perhaps you’re bothered by bright lights or you struggle to tune out background noise. Maybe you’re quick to notice the details others miss or you need more time to process events. You may feel emotions deeply and hear, “You’re just too sensitive.”  
  
 But what if you learned you’re not “too sensitive”? What if your sensitivity is part of your design and comes with corresponding strengths?  
  
 One in five people are HSPs—Highly Sensitive Persons—with the genetic trait of sensory sensitivity. As an HSP, you are not fragile or frail. You can be a strong friend in relationships, strong partner in business, and strong member of your community.  
  
Sensitive and Strong is your guide to navigating the HSP journey of exploration and growth. It will help you…

- discover you’re different, not defective
- understand your genetic disposition to an over-abundance of stimuli
- see how your sensitivities correlate to key strengths
- respond to stressful situations with confidence and calm
- harness your strengths to serve others

Release the worry that you’re “too high maintenance” or just plain “too much” and embrace the many ways you can be both sensitive and strong.

__Denise J. Hughes__ is the author of Deeper Waters and the General Editor for the CSB (in)courage Devotional Bible. In addition to leading a weekly Bible study at her church, she speaks regularly at conferences and retreats, and she writes for the First 5 app by Proverbs 31 Ministries. Denise lives with her husband and three kids in Southern California. Connect with her at [denisejhughes.com](https://www.denisejhughes.com/) and on Instagram: @DeniseJHughes.  
  
__Cheri Gregory__ is the founder of Sensitive and Strong: the place for the HSP Christian woman to find community; co-host, with Amy Carroll, of the Grit 'n' Grace podcast; and coauthor, with Kathi Lipp, of You Don't Have to Try So Hard and Overwhelmed. She and her husband, Daniel, live in California. She writes at cherigregory.com and you can follow her on Instagram @cheri\_gregory.

__Embrace the Unique Way God Designed You__  
  
 Perhaps you're bothered by bright lights or you struggle to tune out background noise. Maybe you're quick to notice the details others miss or you need more time to process events. You may feel emotions deeply and hear, "You're just too sensitive."  
  
 But what if you learned you're not "too sensitive"? What if your sensitivity is part of your design and comes with corresponding strengths?  
  
 One in five people are HSPs—Highly Sensitive Persons—with the genetic trait of sensory sensitivity. As an HSP, you are not fragile or frail. You can be a strong friend in relationships, strong partner in business, and strong member of your community.  
  
Sensitive and Strong is your guide to navigating the HSP journey of exploration and growth. It will help you…

- discover you're different, not defective
- understand your genetic disposition to an over-abundance of stimuli
- see how your sensitivities correlate to key strengths
- respond to stressful situations with confidence and calm
- harness your strengths to serve others

Release the worry that you're "too high maintenance" or just plain "too much" and embrace the many ways you can be both sensitive and strong.

"This book is, quite simply, brilliant. With fascinating research, vivid storytelling, and refreshing honesty, Cheri Gregory and Denise Hughes have written a book that could truly be life-changing. Their insights were both informative and surprising. And readers will love the spot-on reminders that God absolutely knew what He was doing when He created sensitive and strong people. If you have ever been called 'sensitive,' and if you've ever felt defective because of it, this empowering book is a must read."  
 —__Jennifer Dukes Lee, author of It's All Under Control and The Happiness Dare__

"Denise and Cheri's passion to help women discover the surprising strengths of their tender hearts, combined with personal stories they share, matched with actionable ideas, give women a voice and courage to flourish. Tender hearts will be lifted, strengthened, and freed."  
 —__Bonnie Gray, author of Whispers of Rest__

"I'm thrilled to finally have a biblically grounded book I can give someone who is an HSP or who loves an HSP, confident that they'll find solid information, practical guidance, and a new sense of freedom and acceptance as they no-doubtedly inhale this amazing resource."  
 —__Kathi Lipp, bestselling author and speaker__

"As an HSP I appreciate that Denise and Cheri go beyond biology and address every part of who we are—psychological, emotional, social, and most of all, spiritual. It's powerful to know God made HSPs intentionally and with a purpose."  
 —__Holley Gerth, counselor, life coach, and bestselling author of You're Already Amazing__

"If you are an HSP, this book is a must-read. Not only will it help you feel less alone, but it will also give you practical tools, suggestions, and encouragement to thrive as a highly sensitive person."  
 —__Crystal Paine, New York Times bestselling author, founder of MoneySavingMom.com, and host of The Crystal Paine Show__

"Sensitive and Strong is a gem of a resource for those of us who God wired as highly sensitive. Reading Cheri and Denise's honest stories and gentle wisdom feels like sitting with two empathetic mentors and realizing, finally, women who get it and are setting examples that I want to follow. This is a book that I plan to keep within reach for its practical tools and godly perspective on living as a healthy HSP."  
 —__Jeanette Hanscome, author of Suddenly Single Mom__

"Sensitive and Strong is a must-read for mentors for two reasons. First, since one in five people are Highly Sensitive People (HSP), every mentor must know how to help an HSP choose to thrive instead of retreating into their HSP characteristics. Second, the most effective mentors are HSPs who have learned to 'look in, look up, and look out.' As a fellow HSP and mentor, this book is a transformational handbook specifically for HSPs who want to cultivate a growth mindset, recognize their superpower(s), and serve God with their inherent gifting."  
 —__Chris Moss, author, speaker, and founder of Mentor Prep Academy__

"In a culture where sensitivity is synonymous with weakness, Sensitive and Strong is the battle cry of the deep feeler. The empathy and honest revelation within these pages allowed me to discover the strength in my own reactivity and embrace my natural wiring as a gift from God. Cheri and Denise will help you to shed shame, deconstruct the myths of high sensitivity, and celebrate your super power."  
 —__Jennifer Bryant, PracticalFamily.org__

"Cheri and Denise lead us to what's truly essential for our HSP lives. Sensitive and Strong is more than a prescription for self-care, although that's one element. Instead, it's a holistic plan to make our lives matter by reaching out to others with our unique wiring."  
 —__Amy Carroll, Proverbs 31 Ministries speaker and writer, author of Breaking Up with Perfect and Exhale__

"You are too sensitive. For so many highly sensitive women those words are an accusation that has plagued them their whole lives. I am one of them. In Sensitive and Strong, Denise and Cheri gently guide the reader from accepting the beauty of how God uniquely created them to demonstrating how this sensitivity can be used as a super power for God and for good. What a beautiful gift."  
 —__Jenn Buell, TED Talk presenter and blogger at jennbuell.com__

"Whether you rejoice in your highly sensitive status or reject it, Denise and Cheri understand! They share science that shows how God created you and offer practical advice so you can live your life glorifying God and loving others, while honoring who you are."  
 —__Kendra Burrows, college instructor and blogger__

"Even if you do not consider yourself an HSP, chances are you have an HSP in your life. This book will open your eyes to what they see and your heart to what they experience. It might even help you understand areas in your life where you have heightened senses as well. Cheri and Denise provide tools to help you understand yourself and live how God designed you."  
 —__Cheri Fletcher, writer and speaker__

"Denise Hughes and Cheri Gregory offer grace in an art form as they tenderly articulate what I, as an HSP, feel but have struggled to put into words. They vulnerably share their experiences and expertise, helping HSPs embrace their strengths, giving them courage to embrace who they are, and showing them compassion. Sensitive and Strong is an incredibly insightful book of empathy—for HSPs as well as those who love us."  
 —__Andrea Stunz. writer and speaker__

"As a novelist, I love stories. Denise and Cheri share so many personal stories of their own experiences that I felt as if we were sitting down to a much-needed girls chat together over a hot cuppa. Saturated with Scripture and chock-full of resources, lists, and even a chart or two (be still my heart!), Sensitive and Strong bestows a blessing on the highly reactive Christian. You will be validated, refreshed, and encouraged, not only to accept the way God designed you but also to apply those strengths to your own ministry."  
 —__Meghan Carver, author of inspirational romantic suspense and mysteries__

"In this impactful and easy-to-read book, Cheri and Denise take you on a heart-felt and informative journey of acceptance and intentionality. Their deep understanding of Highly Sensitive Persons combined with science, Scripture, and practical application makes this book the perfect guide for anyone seeking a sense of belonging."  
 —__Shantell Brightman, online business owner__

"Denise and Cheri, through experience, wisdom, science, and Scripture, have significantly helped to quiet my heart and mind for God's purpose. Knowing that I am highly receptive to multiple stimuli and giving the tools to increase my response time is so very powerful. This book empowers the reader to not only educate their own heart but also the minds of others around them by looking in, looking up, and looking out."  
 —__Sarah Marie Sonoda, massage therapist and health educator__

"If you grew up hearing 'you're too sensitive,' you'll find kindred spirits in Cheri Gregory and Denise Hughes. Sensitive and Strong provides an eye-opening catalyst for recognizing whether or not you are an HSP. But it doesn't leave you with that label: Cheri and Denise help you replace natural negative reactions with intentional healthy choices, providing memorable examples and simple biblical suggestions for when you feel overwhelmed."  
 —__Gretchen Louise, founder of Kindred Grace__

"This book spoke to me. It gave me courage to be me. And it gave me a battleplan."  
 —__Alicia Farage__

"This book is, quite simply, brilliant. With fascinating research, vivid storytelling, and refreshing honesty, Cheri Gregory and Denise Hughes have written a book that could truly be life-changing. Their insights were both informative and surprising. And readers will love the spot-on reminders that God absolutely knew what He was doing when He created sensitive and strong people. If you have ever been called 'sensitive,' and if you've ever felt defective because of it, this empowering book is a must read."  
 —__Jennifer Dukes Lee, author of It's All Under Control and The Happiness Dare__

"Denise and Cheri's passion to help women discover the surprising strengths of their tender hearts, combined with personal stories they share, matched with actionable ideas, give women a voice and courage to flourish. Tender hearts will be lifted, strengthened, and freed."  
 —__Bonnie Gray, author of Whispers of Rest__

"I'm thrilled to finally have a biblically grounded book I can give someone who is an HSP or who loves an HSP, confident that they'll find solid information, practical guidance, and a new sense of freedom and acceptance as they no-doubtedly inhale this amazing resource."  
 —__Kathi Lipp, bestselling author and speaker__

"As an HSP I appreciate that Denise and Cheri go beyond biology and address every part of who we are—psychological, emotional, social, and most of all, spiritual. It's powerful to know God made HSPs intentionally and with a purpose."  
 —__Holley Gerth, counselor, life coach, and bestselling author of You're Already Amazing__

"If you are an HSP, this book is a must-read. Not only will it help you feel less alone, but it will also give you practical tools, suggestions, and encouragement to thrive as a highly sensitive person."  
 —__Crystal Paine, New York Times bestselling author, founder of MoneySavingMom.com, and host of The Crystal Paine Show__

"Sensitive and Strong is a gem of a resource for those of us who God wired as highly sensitive. Reading Cheri and Denise's honest stories and gentle wisdom feels like sitting with two empathetic mentors and realizing, finally, women who get it and are setting examples that I want to follow. This is a book that I plan to keep within reach for its practical tools and godly perspective on living as a healthy HSP."  
 —__Jeanette Hanscome, author of Suddenly Single Mom__

"Sensitive and Strong is a must-read for mentors for two reasons. First, since one in five people are Highly Sensitive People (HSP), every mentor must know how to help an HSP choose to thrive instead of retreating into their HSP characteristics. Second, the most effective mentors are HSPs who have learned to 'look in, look up, and look out.' As a fellow HSP and mentor, this book is a transformational handbook specifically for HSPs who want to cultivate a growth mindset, recognize their superpower(s), and serve God with their inherent gifting."  
 —__Chris Moss, author, speaker, and founder of Mentor Prep Academy__

"In a culture where sensitivity is synonymous with weakness, Sensitive and Strong is the battle cry of the deep feeler. The empathy and honest revelation within these pages allowed me to discover the strength in my own reactivity and embrace my natural wiring as a gift from God. Cheri and Denise will help you to shed shame, deconstruct the myths of high sensitivity, and celebrate your super power."  
 —__Jennifer Bryant, PracticalFamily.org__

If you have a more-sensitive-than-most nature, Sensitive and Strong is a step-by-step guide that uses interactive assessments and questionnaires to encourage self-reflection to help you understand and embrace all God created you to be.

"Sensitive and Strong" by Denise J. Hughes explores the strengths of Highly Sensitive Persons (HSPs). It offers guidance on embracing sensitivity and navigating life's challenges.

\["For Highly Sensitive Persons seeking acceptance and growth", "Helps you understand your sensitivities without shame", "You will embrace your uniqueness and thrive confidently"\]

Discover how your sensitivity is a strength with Sensitive and Strong.

Sensitive and Strong

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