What Does It Mean To Be a Highly Sensitive Person (HSP)?

Research predicts that nearly 20% of the global population is a highly sensitive person (HSP). The term was coined by psychologists Elaine Aron and Arthur Aron to describe people with sensory processing sensitivity (SPS). People with SPS have increased sensitivity to sensory information in their environment, making them more aware of stimuli (or, things that stimulate or trigger your senses) such as sound, movement, and the emotions of others. 

Being an HSP can affect how you move through the world. You might feel frequently overstimulated, have a greater awareness of your environment, and develop a deeper appreciation of beauty. If you are an HSP, understanding your strengths and challenges can help you navigate your surroundings with more ease.

What Makes Someone an HSP?

People are constantly processing stimuli in their environment—noticing sounds, taking in messages, and analyzing the people around them both consciously and unconsciously. However, HSPs have an increased sensitivity to their surroundings that goes beyond simply noticing things in their environment. Researchers Aron and Aron named four important elements that make someone an HSP:

• Depth of processing: HSPs don’t just notice more, they actually process information more deeply. This includes experiencing high levels of empathy, intense feelings for others, an active imagination or inner world, and profound thoughtfulness. 
• Overstimulation: Oftentimes, this extra and deeper processing can easily lead to overstimulation. HSPs show stronger arousal in daily situations, which may cause them to become stressed and overwhelmed more frequently. 
• Emotional intensity: HSPs experience a larger spectrum of emotional intensity, meaning they have more intense negative and positive emotions. They may feel higher highs and lower lows.
• Sensory sensitivity: It's common for HSPs to have a lower tolerance for high levels of sensory input. This includes having a low pain threshold, but also the ability to notice subtle differences in their environment.

Why Some People Are Highly Sensitive

Sensory processing sensitivity (SPS) is a biologically-based trait, meaning it’s something you’re born with. Research on brain scans shows that HSPs have greater activation in brain regions that are associated with perception and empathy, as well as stronger responses to pleasant and unpleasant stimuli.

Studies suggest that SPS is an evolutionarily helpful trait. This means that people with SPS have a heightened sensitivity to their surroundings, which can help increase their chances of survival. There is also evidence that SPS is inheritable and passed on from parents to their children.

HSP traits are often more noticeable in childhood. In fact, the environment a highly sensitive child grows up in can affect how this trait develops. For example, in an unsupportive environment, a highly sensitive child might develop harmful behaviors or beliefs that lead to challenges as an adult.

Is HSP A Disorder?

Having sensory processing sensitivity is a trait, not a disorder. While high sensitivity often links to characteristics like introversion, neuroticism, and openness, being an HSP is a distinct personality trait. For example, while some introverts are HSPs, not all HSPs are introverts.

However, HSPs may share overlapping features with some health conditions such as:

• Attention-deficit hyperactivity disorder (ADHD)
• Generalized anxiety disorder 
• Autism spectrum disorder
• Obsessive-compulsive disorder
• Sensory processing disorder

It's important to note that distinguishing between these conditions and HSP can be tricky. For instance, being hypersensitive to your environment can look like being distracted (a symptom of ADHD) or experiencing hyperawareness (a symptom of anxiety).

However, there are key differences between being an HSP and living with a certain condition. These include:

• Sensory processing disorder vs HSP: People with sensory processing disorder have trouble processing and analyzing stimuli. While HSPs are hypersensitive to their environment, there is no issue with how they are able to process stimuli.
• ADHD vs HSP: Though ADHD can cause some heightened sensory sensitivity, HSPs don't experience other symptoms of ADHD like impulsivity and trouble focusing.
• Autism vs HSP: While both those on the autism spectrum and HSPs may feel overwhelmed by stimuli, HSPs don't experience social difficulties and developmental delays that people with autism typically do.

Keep in mind: HSPs can also have mental health conditions alongside their heightened sensitivity. If you think you or a loved one may have symptoms of a separate health condition, it's good practice to contact your healthcare provider for support and diagnosis.

Signs of a Highly Sensitive Person

Aron and Aron created the Highly Sensitive Person Scale (HSPS) to measure sensory processing sensitivity. You can view the full 27-question scale here. Based on this scale, you may be an HSP if you:

• Become easily overwhelmed by strong sensory input (e.g., bright lights and strong smells) 
• Notice subtle changes in your environment
• Feel other people's moods
• Are sensitive to pain
• Need alone time to recharge after a busy day
• Find yourself daydreaming often and have a vivid imagination
• Are deeply moved by art and music 
• Often avoid violent movies or TV shows 
• Get stressed out or overwhelmed while multitasking 
  

Advantages and Disadvantages

There are both strengths and challenges that come with being an HSP. Childhood experiences, environmental factors, and the quality of your support system can all affect your quality of life as an HSP.

For example, if you grew up in an invalidating environment, you might have a negative self-view related to your sensory sensitivity. Additionally, big life changes like becoming a parent or moving can be extra difficult for HSPs. Other potential disadvantages of being an HSP include:

• Being at an increased risk of experiencing anxious thoughts and depressive moods
• Avoiding places or situations that you find overwhelming
• Experiencing higher levels of stress in daily life and during major life changes due to being easily overwhelmed
• Trouble making quick decisions, working under pressure, or thinking on their feet
• Having a higher risk of living with health conditions such as migraine or chronic pain due to having a low pain tolerance
  

Despite these challenges, there are also many advantages of being an HSP, including: 

• Having strong attention to detail
• Making thoughtful decisions
• Being considerate of other people's wants and needs
• Developing deep and meaningful relationships with others due to having high levels of empathy
• Appreciating beauty (e.g., music, art, nature) more deeply and being highly creative
• Experiencing more pronounced feelings of joy, excitement, and love
  

Tips for Living as an HSP

Being highly sensitive to your environment and the people around you can sometimes pose its own unique challenges. But, there are several ways to maximize the benefits of being an HSP. Making the following accommodations to your environment and routines can help reduce some of the disadvantages:

• Adjust your environment: Make environments you can control as sensory-friendly as possible. Consider elements like lighting, color choices, and sound. If you can, make your home a safe haven and fill it with decorations and art you’ll find value in. 
• Give yourself time to recharge: As an HSP, you might need more time to recharge than others. This could look like carving out alone time after a busy day or being mindful to schedule downtime in between tasks.
• Practice acceptance and mindfulness: Research shows that acceptance and mindfulness can help reduce the symptoms of anxiety and depression associated with being an HSP. Acceptance can look like not judging your own sensitivities. Practicing mindfulness or meditation can help you manage sensory overload. 
• Choose loved ones wisely: Since HSPs have high levels of empathy, it can be especially important to be mindful of who you spend time with. Be sure to prioritize relationships where there is mutual support and let supportive people in your life know what you need when you feel overwhelmed. 
• Don’t be afraid to say “no”: Avoid taking on more than you're comfortable with and don't be afraid to set boundaries. While it can be difficult to say no to people you care about, it's important to also prioritize your own well-being and needs.

A Quick Review

Highly sensitive people have an increased sensitivity to their surroundings. While being an HSP is not a disorder, it can affect your mental health, your relationships, and how you move through the world. Unfortunately, this extra sensitivity can often lead to overstimulation and high levels of stress.

But, HSPs also have their own set of unique strengths. Those who are highly sensitive tend to be more attuned to the emotions of others, have high levels of empathy, and deeply appreciate art and beauty. Life as an HSP may seem overwhelming, but adjusting your environment, giving yourself time to recharge, and practicing acceptance and mindfulness can help you better navigate your world.