Are You a Highly Sensitive Person?

Table of ContentsView AllTable of ContentsSignsHow Common Are HSPs?What Causes High Sensitivity?Similar Conditions and TraitsImpactThe Downsides of High SensitivityCoping With Stress

Table of ContentsView All

View All

Table of Contents

Signs

How Common Are HSPs?

What Causes High Sensitivity?

Similar Conditions and Traits

Impact

The Downsides of High Sensitivity

Coping With Stress

A highly sensitive person (HSP) is a neurodivergent individual who is thought to have an increased or deeper central nervous system sensitivity to physical, emotional, or social stimuli.Some refer to this as having sensory processing sensitivity, or SPS for short.

We’re all sensitive about certain things—that is human nature—but an HSP is understood to be a different level of sensitivity. While highly sensitive people are sometimes negatively described as being “too sensitive," it is a personality trait that brings both strengths and challenges.

How Do You Know If You’re an HSP?

“HSP isn’t a clinical diagnosis in the DSM, but many people identify with the descriptor,” saysAmy Marschall, PsyD, a licensed clinical psychologist and educator with training in neurodivergence.

“Empathy is a spectrum, like many qualities, and can cause difficulty if too high or too low,” she says. “While neither is automatically bad, high empathy can be exhausting. But with appropriate support and coping skills, you can manage your empathy levels and care for yourself appropriately.”

Being an HSP does not mean that you have a mental illness. High sensitivity is a personality trait that involves increased responsiveness to both positive and negative influences.

High sensitivity applies across a few different categories. There are several traits or characteristics common to HSPs, according to the researchers who identified this personality trait:

The Arons also developed a highly sensitive person test, or a personality questionnaire to help people identify themselves as HSPs. It is known asAron’s Highly Sensitive Persons Scale(HSPS).

—AMY MARSCHALL, PSYD

Highly sensitive people are thought to make up roughly 20% of the general population.

It is less common to be a highly sensitive person, and society tends to be built around people who notice a little less and are affected a little less deeply.

Highly sensitive people may benefit from finding ways to cope with the stresses they often face. This is true for those who recognize themselves as highly sensitive as well as those who have a loved one who is more sensitive than the average person.

What makes a person highly sensitive likely depends on a variety of factors such as evolution, environment, genetics, and early childhood experiences.

High sensitivity exists in at least 100 other species aside from humans. Research suggests that high sensitivity is an evolutionary trait that increases the likelihood of survival because HSPs are on the lookout for potential predators or dangerous situations.Of course, constantly being on guard when there aren’t any immediate threats often results inanxiety.

Research also shows that a lack of parental warmth growing up may cause a child to develop high sensitivity and carry this trait into adulthood. The same goes for negative early childhood experiences.If you experiencedtraumaas a child, you may be more likely to become an HSP as an adult.

Genetics may contribute to high sensitivity. Specifically, thedopaminesystem may play a role. It affects personality and may make some people more prone than others to becoming highly sensitive.High sensitivity is also hereditary.

There is a higher chance that you will be highly sensitive if high sensitivity runs in your family.

In addition, your genes may evolve in response to negative early experiences, making you more susceptible to becoming an HSP.

People often confuse high sensitivity with other personality traits or mental health conditions:

While high sensitivity is often confused with other mental health conditions, it’s important to remember that high sensitivity can occur alongside other mental health conditions. For instance, a person can have ADHD and be an HSP, or have SPD and also be an HSP. A doctor can help you navigate these distinctions.

Impact of Being an HSP

Some of the ways that being an HSP might impact your life include:

A major benefit of being an HSP is the ability to empathize. Empathy is a tool that can promote strong relationships and a deeply fulfilling emotional life. Of course, it’s important to differentiate between your feelings and others' feelings.

All of us experience examples from the above list from time to time. For HSPs, however, lows may be lower, and highs have the potential to be higher as well. HSPs may feel a lot of the same things as everyone else—only more so.

If you know how to manage the unique features of being an HSP, you can make it more of a strength and less of a challenge in your life. To do this, it helps to understand what you’re dealing with, whether you are doing this for yourself or trying to build a deeper understanding of someone in your life who may be highly sensitive.

18 Effective Stress Relief Strategies

Social stress is perceived as more taxing to most people than other types of stress. This kind of stress can be particularly difficult for someone who can perceive many different ways that things could go wrong in a conflict, for example, or can perceive hostility or tension where others may not notice it. Specific things that can be significantly stressful for the highly sensitive include:

Hectic Schedules

Not everyone loves being too busy, but some people thrive on the excitement and exhilaration of a busy life. HPSs, on the other hand,feel overwhelmedand rattled when they have a lot to do in a short amount of time, even if they technically have enough time to get everything done if they rush.

The need to juggle the uncertainty of maybe not being able to make it all work and the pressure of such situations feels overwhelmingly stressful.

Expectations of Others

Highly sensitive people tend to be their own worst critics. They feel responsible for the happiness of others, or at least acutely aware of it when there are negative emotions floating around.

Conflicts

Highly sensitive people can be prone to thestress of social comparisonas well. They may feel the negative feelings of the other person as well as their own feelings, and they may experience them more strongly and more deeply than others.

They may be more aware of the possibility of improvement and upset when potentially good outcomes give way to more negative outcomes through the course of a deteriorating conflict.

They may also be more upset when they realize that a relationship is over, feeling that things could have been resolved, whereas someone else may feel there is nothing that could be done and walks away.

The highly sensitive may feel the loss of a relationship more acutely as well and engage inrumination.

Tolerations

Life coaches refer to those daily energy drains that we all have as tolerations, as in things we tolerate that create stress and aren’t strictly necessary. Distractions may feel more frustrating for the HSP who is trying to concentrate, for example, or unpleasant smells in one’s environment may be felt more strongly and make relaxation more elusive for an HSP.

Personal Failures

Because HSPs are their own worst critics, they are more prone to rumination and self-doubt. They may remember for quite a while if they make an embarrassing mistake, and feel more embarrassed about it than the average person would.

They don’t like being watched and evaluated when they are attempting something challenging, and can even mess up because of the stress of being watched. They are more oftenperfectionists, but may also be more aware of the ways that this stress is not inevitable and of how it is affecting them.

How Your Personality Type Affects Your Health

Coping With Stress as an HSP

Finding ways to cope with life’s stress can be particularly helpful if you tend to have a more sensitive personality. Much of your stress relief plan as a highly sensitive person can involve insulating yourself from too many stimuli. Put a barrier between you and sensory stimuli that feel overwhelming. Know what triggers stress in you, and learn to avoid these things.

Dr. Marschall says it’s critical to protect your energy and take space when needed, and to connect with people who get you and support your needs.

Remember that your needs are important too! Many HSPs tend to push down their own emotions because other people’s emotions overwhelm them. Your feelings matter too.—AMY MARSCHALL, PSYD

Remember that your needs are important too! Many HSPs tend to push down their own emotions because other people’s emotions overwhelm them. Your feelings matter too.

Being a highly sensitive person means you are more likely to feel things deeply, whether those things are positive or negative. While the highs can be joyous, the lows can present challenges that can affect your stress levels, relationships, and ability to cope. Make a plan for how you will manage your feelings in difficult situations to ensure that you don’t become overwhelmed.

What Makes Highly-Sensitive People Different?

9 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Boterberg S, Warreyn P.Making sense of it all: The impact of sensory processing sensitivity on daily functioning of children.Pers Individ Differ.2016;92(2):80-86. doi:10.1016/j.paid.2015.12.022Acevedo BP, Aron EN, Aron A, Sangster MD, Collins N, Brown LL.The highly sensitive brain: an fMRI study of sensory processing sensitivity and response to others' emotions.Brain Behav. 2014;4(4):580-594. doi:10.1002/brb3.242Chen C, Chen C, Moyzis R, et al.Contributions of dopamine-related genes and environmental factors to highly sensitive personality: a multi-step neuronal system-level approach.PLoS One. 2011;6(7):e21636. doi:10.1371/journal.pone.0021636Aron EN, Aron A.Sensory-processing sensitivity and its relation to introversion and emotionality.J Pers Soc Psychol. 1997;73(2):345-368. doi:10.1037//0022-3514.73.2.345Rizzo-Sierra CV, Leon-S ME, Leon-Sarmiento FE.Higher sensory processing sensitivity, introversion and ectomorphism: New biomarkers for human creativity in developing rural areas.J Neurosci Rural Pract. 2012;3(2):159-162. doi:10.4103/0976-3147.98314Miller LJ, Schoen SA, Mulligan S, Sullivan J.Identification of sensory processing and integration symptom clusters: A preliminary study.Occup Ther Int. 2017;2017:2876080. doi:10.1155/2017/2876080Balasco L, Provenzano G, Bozzi Y.Sensory abnormalities in autism spectrum disorders: A focus on the tactile domain, from genetic mouse models to the clinic.Front Psychiatry. 2020;10:1016. doi:10.3389/fpsyt.2019.01016Panagiotidi M, Overton PG, Stafford T.The relationship between sensory processing sensitivity and attention deficit hyperactivity disorder traits: A spectrum approach.Psychiatry Res. 2020;293:113477. doi:10.1016/j.psychres.2020.113477Riess H.The science of empathy.J Patient Exp. 2017;4(2):74-77. doi:10.1177/2374373517699267Additional ReadingAron EN, Aron A, Jagiellowicz J.Sensory processing sensitivity: A review in the light of the evolution of biological responsivity.Pers Soc Psychol Rev.2012;16(3):262-82. doi:10.1177/1088868311434213Liss M, Mailloux J, Erchull MJ.The relationships between sensory processing sensitivity, alexithymia, autism, depression, and anxiety.Pers Individ Differ.2008;45(3):255–259. doi:10.1016/j.paid.2008.04.009

9 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Boterberg S, Warreyn P.Making sense of it all: The impact of sensory processing sensitivity on daily functioning of children.Pers Individ Differ.2016;92(2):80-86. doi:10.1016/j.paid.2015.12.022Acevedo BP, Aron EN, Aron A, Sangster MD, Collins N, Brown LL.The highly sensitive brain: an fMRI study of sensory processing sensitivity and response to others' emotions.Brain Behav. 2014;4(4):580-594. doi:10.1002/brb3.242Chen C, Chen C, Moyzis R, et al.Contributions of dopamine-related genes and environmental factors to highly sensitive personality: a multi-step neuronal system-level approach.PLoS One. 2011;6(7):e21636. doi:10.1371/journal.pone.0021636Aron EN, Aron A.Sensory-processing sensitivity and its relation to introversion and emotionality.J Pers Soc Psychol. 1997;73(2):345-368. doi:10.1037//0022-3514.73.2.345Rizzo-Sierra CV, Leon-S ME, Leon-Sarmiento FE.Higher sensory processing sensitivity, introversion and ectomorphism: New biomarkers for human creativity in developing rural areas.J Neurosci Rural Pract. 2012;3(2):159-162. doi:10.4103/0976-3147.98314Miller LJ, Schoen SA, Mulligan S, Sullivan J.Identification of sensory processing and integration symptom clusters: A preliminary study.Occup Ther Int. 2017;2017:2876080. doi:10.1155/2017/2876080Balasco L, Provenzano G, Bozzi Y.Sensory abnormalities in autism spectrum disorders: A focus on the tactile domain, from genetic mouse models to the clinic.Front Psychiatry. 2020;10:1016. doi:10.3389/fpsyt.2019.01016Panagiotidi M, Overton PG, Stafford T.The relationship between sensory processing sensitivity and attention deficit hyperactivity disorder traits: A spectrum approach.Psychiatry Res. 2020;293:113477. doi:10.1016/j.psychres.2020.113477Riess H.The science of empathy.J Patient Exp. 2017;4(2):74-77. doi:10.1177/2374373517699267Additional ReadingAron EN, Aron A, Jagiellowicz J.Sensory processing sensitivity: A review in the light of the evolution of biological responsivity.Pers Soc Psychol Rev.2012;16(3):262-82. doi:10.1177/1088868311434213Liss M, Mailloux J, Erchull MJ.The relationships between sensory processing sensitivity, alexithymia, autism, depression, and anxiety.Pers Individ Differ.2008;45(3):255–259. doi:10.1016/j.paid.2008.04.009

Boterberg S, Warreyn P.Making sense of it all: The impact of sensory processing sensitivity on daily functioning of children.Pers Individ Differ.2016;92(2):80-86. doi:10.1016/j.paid.2015.12.022Acevedo BP, Aron EN, Aron A, Sangster MD, Collins N, Brown LL.The highly sensitive brain: an fMRI study of sensory processing sensitivity and response to others' emotions.Brain Behav. 2014;4(4):580-594. doi:10.1002/brb3.242Chen C, Chen C, Moyzis R, et al.Contributions of dopamine-related genes and environmental factors to highly sensitive personality: a multi-step neuronal system-level approach.PLoS One. 2011;6(7):e21636. doi:10.1371/journal.pone.0021636Aron EN, Aron A.Sensory-processing sensitivity and its relation to introversion and emotionality.J Pers Soc Psychol. 1997;73(2):345-368. doi:10.1037//0022-3514.73.2.345Rizzo-Sierra CV, Leon-S ME, Leon-Sarmiento FE.Higher sensory processing sensitivity, introversion and ectomorphism: New biomarkers for human creativity in developing rural areas.J Neurosci Rural Pract. 2012;3(2):159-162. doi:10.4103/0976-3147.98314Miller LJ, Schoen SA, Mulligan S, Sullivan J.Identification of sensory processing and integration symptom clusters: A preliminary study.Occup Ther Int. 2017;2017:2876080. doi:10.1155/2017/2876080Balasco L, Provenzano G, Bozzi Y.Sensory abnormalities in autism spectrum disorders: A focus on the tactile domain, from genetic mouse models to the clinic.Front Psychiatry. 2020;10:1016. doi:10.3389/fpsyt.2019.01016Panagiotidi M, Overton PG, Stafford T.The relationship between sensory processing sensitivity and attention deficit hyperactivity disorder traits: A spectrum approach.Psychiatry Res. 2020;293:113477. doi:10.1016/j.psychres.2020.113477Riess H.The science of empathy.J Patient Exp. 2017;4(2):74-77. doi:10.1177/2374373517699267

Boterberg S, Warreyn P.Making sense of it all: The impact of sensory processing sensitivity on daily functioning of children.Pers Individ Differ.2016;92(2):80-86. doi:10.1016/j.paid.2015.12.022

Acevedo BP, Aron EN, Aron A, Sangster MD, Collins N, Brown LL.The highly sensitive brain: an fMRI study of sensory processing sensitivity and response to others' emotions.Brain Behav. 2014;4(4):580-594. doi:10.1002/brb3.242

Chen C, Chen C, Moyzis R, et al.Contributions of dopamine-related genes and environmental factors to highly sensitive personality: a multi-step neuronal system-level approach.PLoS One. 2011;6(7):e21636. doi:10.1371/journal.pone.0021636

Aron EN, Aron A.Sensory-processing sensitivity and its relation to introversion and emotionality.J Pers Soc Psychol. 1997;73(2):345-368. doi:10.1037//0022-3514.73.2.345

Rizzo-Sierra CV, Leon-S ME, Leon-Sarmiento FE.Higher sensory processing sensitivity, introversion and ectomorphism: New biomarkers for human creativity in developing rural areas.J Neurosci Rural Pract. 2012;3(2):159-162. doi:10.4103/0976-3147.98314

Miller LJ, Schoen SA, Mulligan S, Sullivan J.Identification of sensory processing and integration symptom clusters: A preliminary study.Occup Ther Int. 2017;2017:2876080. doi:10.1155/2017/2876080

Balasco L, Provenzano G, Bozzi Y.Sensory abnormalities in autism spectrum disorders: A focus on the tactile domain, from genetic mouse models to the clinic.Front Psychiatry. 2020;10:1016. doi:10.3389/fpsyt.2019.01016

Panagiotidi M, Overton PG, Stafford T.The relationship between sensory processing sensitivity and attention deficit hyperactivity disorder traits: A spectrum approach.Psychiatry Res. 2020;293:113477. doi:10.1016/j.psychres.2020.113477

Riess H.The science of empathy.J Patient Exp. 2017;4(2):74-77. doi:10.1177/2374373517699267

Aron EN, Aron A, Jagiellowicz J.Sensory processing sensitivity: A review in the light of the evolution of biological responsivity.Pers Soc Psychol Rev.2012;16(3):262-82. doi:10.1177/1088868311434213Liss M, Mailloux J, Erchull MJ.The relationships between sensory processing sensitivity, alexithymia, autism, depression, and anxiety.Pers Individ Differ.2008;45(3):255–259. doi:10.1016/j.paid.2008.04.009

Aron EN, Aron A, Jagiellowicz J.Sensory processing sensitivity: A review in the light of the evolution of biological responsivity.Pers Soc Psychol Rev.2012;16(3):262-82. doi:10.1177/1088868311434213

Liss M, Mailloux J, Erchull MJ.The relationships between sensory processing sensitivity, alexithymia, autism, depression, and anxiety.Pers Individ Differ.2008;45(3):255–259. doi:10.1016/j.paid.2008.04.009

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How Do You Know If You’re an HSP?#

Impact of Being an HSP#

Hectic Schedules#

Expectations of Others#

Conflicts#

Social Comparison#

Tolerations#

Personal Failures#

Coping With Stress as an HSP#