Could You Be a Highly Sensitive Person (HSP)?
Key takeaways:
People with a personality trait called sensory processing sensitivity are sometimes described as highly sensitive people (HSP).
HSPs can be very sensitive to chaotic situations such as a fight scene in a movie or a party with loud music.
Many people who are highly sensitive may be deeply moved by art or music.
Do you avoid violent movies or feel on edge around bright lights? Do you see beauty all around you or crave regular downtime? If so, you could be a highly sensitive person (HSP).
Some experts believe one in five people in the U.S. are a highly sensitive person. This type of trait can be confused with shyness because HSPs like to spend time alone. But that’s only because they need time to recharge and regroup. In fact, many HSPs are actually extroverts.
So could you be an HSP?
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What are signs of a highly sensitive person?
A highly sensitive person (HSP) may have a personality trait called sensory processing sensitivity (SPS). It describes someone who is very sensitive to internal and external stimuli. You may, for example, jump at the sound of the alarm clock every morning instead of rousing slowly. Or you may feel someone else’s sadness deeply.
There are three types of highly sensitive people, each with their own characteristics. You can be predominantly one of these or have traits of all three.
1. Aesthetic sensitivity
Aesthetic sensitivity (AES) describes someone who appreciates works of beautiful art and music. You tend to be:
Aware of subtleties in your environment
In tune with a rich, complex inner life
Deeply moved by the arts or music
Concerned about other people’s comfort
Sensitive to delicate scents, tastes, and sounds
2. Low sensory threshold
You may have low sensory threshold (LST) if you are:
Overwhelmed by things like bright lights, strong smells, or coarse fabrics
Uncomfortable with loud noises
Bothered by intense stimuli like chaotic scenes in a movie
Drawn to quiet spaces where you can calm down
3. Ease of excitation
Ease of excitation (EOE) describes someone who:
Gets annoyed when people ask you to do too much at once
Gets rattled with life changes
Avoids upsetting or overwhelming situations
Becomes extra nervous in a competition
Feels shaky when someone observes them performing a task
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What are the benefits of highly sensitive people?
Being an HSP can have its advantages. Highly sensitive people are great at:
Expressing empathy to others
Using their imaginations
Being very creative
Taking time to assess a situation and make effective decisions
Being aware of what’s going on around them
Gathering information to inform present and future decisions
Paying close attention to detail
What are the challenges of being a highly sensitive person?
But there can be some drawbacks to being an HSP. Highly sensitive people may be more likely to:
Withdraw socially
Burn out at work
Have heightened emotional sensitivity
How to manage the effects of being a highly sensitive person
Being highly sensitive can make it harder to manage certain environments, like those that are overstimulating. Thankfully, there are things you can do to manage your emotions and regain a sense of calm.
Limit your exposure to loud noises, bright lights, and crowds.
Set aside time to rest and relax.
Stick to one task at a time rather than multitask.
Spend time in soothing natural settings.
Get plenty of sleep.
Ask, “What part of my sensitivity is an issue for you?” when someone says you’re too sensitive.
Wear earplugs or noise-cancellation headphones in noisy environments.
Create a positivity journal to jot down “wins,” like a coworker’s compliment or an enjoyable outing.
Develop a slow-moving morning routine to get your day started calmly rather than rushed.
Establish a soothing bedtime routine by turning off electronics, listening to soft music, and meditating.
Practice mindfulness to help keep your nervous system in a tranquil state.
Throughout the day, check in on your well-being, not just other’s.
Communicate your needs to others, such as, “I’m going to need some alone time during our family vacation.”
Mental health resources for highly sensitive people
If you think you are a highly sensitive person, you may want to find support from others like you. Check out the groups and resources listed below:
The bottom line
Being a highly sensitive person can be hard. You may feel overwhelmed at times by the world around you. This may cause you to spend time alone, away from people and overstimulating situations. Just know that it’s OK. Checking in with yourself is a great way you can manage your symptoms. You can also do things like practice mindfulness and spend time in nature. Remember that one in five people are highly sensitive. In other words, you’re not alone.
Why trust our experts?
References
Acevedo, B. P., et al. (2014). The highly sensitive brain: an fMRI study of sensory processing sensitivity and response to others' emotions. Brain and Behavior.
Acevedo, B., et al. (2018). The functional highly sensitive brain: A review of the brain circuits underlying sensory processing sensitivity and seemingly related disorders. Philosophical Transactions of the Royal Society of London.
Aron, E. N. (n.d.). The highly sensitive person.
Booth, C., et al. (2015). Sensory-processing sensitivity moderates the association between childhood experiences and adult life satisfaction. Personality and Individual Differences.
Costa-López, B., et al. (2021). Relationship between sensory processing and quality of life: A systematic review. Journal of Clinical Medicine.
Golonka, K., et al. (2021). Individual differences and susceptibility to burnout syndrome: Sensory processing sensitivity and its relation to exhaustion and disengagement. Frontiers in Psychology.
Listou Grimen, H., et al. (2016). Sensory processing sensitivity: Factors of the highly sensitive person scale and their relationships to personality and subjective health complaints. Comprehensive Psychology.
Morris, S. (2022). 5 things you need to know to survive and thrive as a highly sensitive person. Complex Post-Traumatic Stress Disorder Foundation.
Phillips, L. (2019). Finding strength in sensitivity. Counseling Today.
For additional resources or to connect with mental health services in your area, call SAMHSA’s National Helpline at 1-800-662-4357. For immediate assistance, call the National Suicide Prevention Lifeline at 988, or text HOME to 741-741 to reach the Crisis Text Line.
