A highly sensitive person (HSP) is an individual who perceives and processes sensory information intensely, exhibits profound emotional responses, demonstrates heightened empathy, requires periods of seclusion for relief, and typically avoids distressing situations.
According to Dr. Julie Smith, a clinical psychologist, these are the signs and characteristics of a highly sensitive person:
- Highly sensitive people (HSPs) know subtleties in their environment that other people don’t pick up on.
- HSPs feel deeply affected by the moods of other people around them.
- When people try to get them to do too many things at once, they quickly become overwhelmed by all the demands.
- In noisy, crowded, or busy environments, they might feel the need to withdraw and get relief from the stimulation of those surroundings.
- HSPs dislike change and tend to avoid having a lot going on due to the strong emotions associated with it.
- When they have to compete or perform in front of other people, they become so nervous that it negatively impacts their performance.
- HSPs might feel deeply moved by art or music.
- When other people are uncomfortable in a physical environment, HSPs tend to be in tune with that and often know what needs to be done to make them feel comfortable again.
- A highly sensitive person will also tend to be deeply affected by violent movies or the distress of other people because they take it on board and spend a lot of time processing it.
- They might also make it a priority to avoid anything upsetting.
Am I Highly Sensitive? Quiz
Answer the following questions on a scale of 1-5 to determine your sensitivity level.
When listening to moving music or watching an emotional movie scene, how deeply does it affect you?
1 – Not at all 2 – Slightly moved 3 – Moderately moved 4 – Very moved 5 – Extremely moved
When someone startles you or there is a loud noise, how intensely do you react?
1 – No reaction 2 – Minimal reaction 3 – Moderate reaction 4 – Strong reaction 5 – Extremely strong reaction
How much effort do you make to avoid news, movies or conversations containing violence, cruelty or emotional turmoil?
1 – No extra effort 2 – A little effort 3 – Moderate effort 4 – Very high effort 5 – Will go to great lengths to avoid
In busy public spaces with significant sensory stimuli, do you quickly feel overwhelmed?
1 – Never overwhelmed 2 – Occasionally overwhelmed 3 – Sometimes overwhelmed 4 – Frequently overwhelmed 5 – Always overwhelmed
Do intricate visual details, textures, colors or aesthetics catch your eye and provide pleasure?
1 – Rarely notice extra details 2 – Occasionally notice and enjoy subtleties 3 – Sometimes appreciate finer nuances 4 – Often find delight in little things 5 – Extra details always enhance experience
Do you get more emotionally reactive like irritation or tears when tired or hungry?
1 – No change when tired/hungry 2 – Low additional emotional reactivity 3 – Some increased intensity felt 4 – Markedly increased reactivity 5 – Extremely heightened emotional reactions
After busy social interaction or sensory stimulation, how much alone time do you need to recharge?
1 – Very little or no need to recharge alone 2 – Some alone time provides relief 3 – Moderate solitude for recharging needed 4 – Strong desire to retreat and decompress 5 – Very extended alone time essential after stimulus
Scoring:
7-14: Less sensitive
15-21: Average sensitivity
22-28: Heightened sensitivity
29-35: Very high sensitivity.
Please note this is just to get a general idea of sensitivity and not a diagnostic tool. Elaine Aron has a HSP quiz on the following website.
Background
The term Highly Sensitive Person (HSP) was introduced by psychologist Elaine Aron in the mid-1990s to describe individuals with heightened sensitivity to physical, emotional, and social stimuli.
In literature, HSP is often referred to as sensory processing sensitivity (SPS), which is not to be confused with sensory processing disorder, a condition that affects how the brain processes sensory information.
HSP is not a disorder but a personality characteristic found in about 15–20% of the population.
SPS is distinct from sensory processing disorder and should not be confused with introversion or neuroticism. Though often overlapping with these traits, Aron emphasized that high sensitivity is a separate and biologically rooted temperament.
How do you know if you’re a highly sensitive person?
Highly dislike violence
Whilst it is typical to dislike violence, for HSPs, they are likely to be more distressed or deeply disturbed by violence. Even hearing about violence or cruelty can be extremely upsetting for them.
HSPs will likely make effort to avoid situations where they may witness violence such as avoiding certain movies, TV shows, or hearing stories of animal cruelty.
Emotional responsiveness and empathy
This is the emotional responsiveness to other people.
HSPs tend to experience other people’s emotions. HSPs may enter a room and immediately be aware of the mood of the people present.
This is because HSPs are sensitive to subtleties such as facial expressions, body language, and tone of voice.
Being able to tap into other people’s feelings at a deeper level is a huge strength, especially for creative work or work involving people. However, it comes with the vulnerability of potentially feeling the distress of others deeply.
Their own mood can change to mirror the people in their surroundings which can often feel emotionally exhausting.
Often feel overstimulated
HSPs might notice small details that other people don’t, which is a wonderful thing when those details make life beautiful. However, processing all that extra information means that they need to rest from the world periodically.
Since HSPs are very sensitive to environmental stimuli, they can become overwhelmed by sensory stimuli such as noises, bright lights, the fabric of clothes, and strong smells.
They may find it hard to concentrate if there is a lot going on in their environment.
Often withdraw
HSPs may often require a lot of downtime, usually on their own in a place which is comforting to them.
They may feel more of a need to withdraw after a particularly stimulating day so they can recharge and lower their stimulation levels.
Startle easily
Many HSPs have a highly sensitive ‘startle reflex’ and find that if someone sneaks up on them or there is a loud noise, they are more likely to be very startled.
This may be because, even in non-threatening situations, their CNS is very sensitive and can react as if there is a danger.
A vivid imagination
Since HSPs think and process things deeply, they often have a rich and complex inner world.
They often have deep thoughts and strong feelings to go with them, as well as having vividly realistic dreams. As a child, they may have had imaginary friends, enjoyed fantasy-based play, and daydreamed.
Deeply moved by beauty
HSPs are likely to have a deeper emotional response to beauty, such as artwork, music, and fine food.
They may have a deeper appreciation of life and find it hard to understand how other people are not as moved as they are.
Perceptive
As HSPs are more likely to notice subtleties in the environment, they may be seen as perceptive and insightful.
This may make them better at solving problems or able to adapt to more situations due to noticing thing that others may not.
Strong emotional responses
HSPs have stronger emotional responses, both positively and negatively. This means they feel higher levels of joy and happiness, but easily upset at times of sadness.
They may also get angry when they are hungry or feel hurt when criticized.
How High Sensitivity Affects Daily Life
Being a highly sensitive person (HSP) can bring both emotional richness and practical challenges. Elaine Aron summarizes the trait with the acronym DOES:
- Depth of processing – things are thought through very thoroughly, with a longer processing time.
- Overstimulation – bright lights or noises can feel too much and may be actively avoided
- Emotional reactivity and empathy – knowing how someone is feeling, can sense others’ moods, and hate conflict.
- Sensing the subtle – noticing small changes in people and the environment, adjusting their approach accordingly.
By understanding how these patterns affect daily life, HSPs can manage overwhelm and use their sensitivity as a strength.
Social and Relationship Challenges
HSPs are often deeply empathetic, intuitive, and nurturing in relationships. However, they may also be prone to emotional overload in social situations.
Misreading neutral comments as criticism, avoiding conflict, or feeling deeply wounded by minor disagreements is common.
Without clear boundaries, HSPs can become people-pleasers—especially vulnerable to emotionally manipulative individuals such as narcissists.
Sensory and Environmental Sensitivity
While HSPs often appreciate beauty, nature, and fine sensory experiences, they can be easily overwhelmed by noise, bright lights, crowds, or strong smells.
Even mild stressors—like a cluttered room or skipped meal—can quickly drain their energy and lead to irritability, headaches, or emotional fatigue.
Emotional Intensity and Self-Criticism
HSPs tend to feel both joy and sadness more deeply. They may cry during emotional movies, be profoundly moved by kindness, or ruminate over perceived mistakes.
Many are perfectionists and harsh self-critics, particularly in performance settings or when under pressure. This sensitivity can fuel negative self-talk and anxiety about being “too much.”
Struggles with Boundaries and Busy Environments
Busy days, looming deadlines, or multitasking can be especially stressful for HSPs, who often need time alone to recover from overstimulation.
Their desire to help others can lead to overcommitment, burnout, or resentment when they neglect their own needs to keep the peace.
Thriving as a Highly sensitive person
Although there may be times when things an get overwhelming and stressful due to being highly sensitive, being sensitive should not be viewed as a negative trait.
The highs of life can bring more joyful experiences and happiness than someone who is not an HSP. Finding ways to cope with the stress when it does come can be helpful for those with sensitive personalities.
There are some tips that HSPs can utilize to make help limit the negative experience and fuel the positives.
Knowing the triggers
By trying to find out what is causing stress and feelings of being overwhelmed, HSPs can learn to avoid these.
Whilst some stressors cannot always be avoided in every instance, a lot can be controlled for. For instance, if a person knows that violent movies make them feel stressed, they should be easy to avoid.
Add positivity
If the HSP knows that they are going to have a highly stimulating day, which they cannot avoid, they can make sure they dedicate some time to doing an activity that they enjoy, so that the stress does not become overwhelming.
This can even include simple rest breaks of not doing anything, so that the person has time to recharge.
Learn to say no
Whilst it may feel unnatural to create boundaries with others, it is important to say no sometimes if the person’s own happiness and peace are being sacrificed for others’ needs.
Deciding what can reasonably be done and what cannot be done can help with choosing what to do for others. It is likely that other people do not realize that the HSP is feeling overwhelmed from their demands and would not want them to suffer because of their own actions.
Set up a relaxing atmosphere
When things inevitably get too hectic, it can be really beneficial for the HSP to have a place that they can retreat to when they need to relax.
This place can be at home, in a bedroom, or at a park. As long as the place is somewhere where the HSP can truly relax and recharge when things become too stimulating.
Use sensitivity as an advantage
If the HSP finds pleasure in art or nice smells, for instance, they can make sure to spend some time partaking in activities that they find pleasurable, so they are making the most of their sensitivity.
Educate others
Explaining to others about HSPs and what this means can help them to understand what is too stimulating, and so they can make a conscious effort to make their presence or the environment more comfortable for the person.
Break things down
When given a long list of tasks to complete, it may be helpful to break these down into manageable bits. This could include writing a to-do list and dedicating a set amount of time for each one so the person can work out what they can reasonably get done in the time they have.
Being kind to oneself
Being highly sensitive may mean that the HSP is overly critical of themselves and their actions. However, the negative self-talk can be invalidating and is neither helpful nor supportive.
The HSP should remember that they are not responsible for everyone else’s happiness, and if someone is upset, they should not blame themselves if they did not directly cause the sadness.
It is not possible to make everyone happy all the time, and the feelings and emotions of others cannot always be controlled.
Are Highly Sensitive Traits the Same as Autism, Anxiety, or Introversion?
Many people confuse high sensitivity (HSP traits) with autism spectrum traits, social anxiety, or introversion.
While there are some overlaps (e.g., sensitivity to stimuli or preference for calm environments), they are not the same. Below is a brief comparison clarifying overlaps and key differences:
High Sensitivity vs Autism (ASD)
Both highly sensitive people and autistic individuals can be sensitive to sensory input (e.g., loud noises, crowded spaces).
However, autism spectrum disorder is a neurodevelopmental diagnosis with distinct social-communication differences and often repetitive behaviors, traits not inherent to HSPs.
High sensitivity is a personality trait (sensory processing sensitivity), not a disorder, and HSPs generally do not exhibit the social difficulties or restricted interests that define autism.
High Sensitivity vs Social Anxiety
Both HSPs and people with social anxiety may avoid intense, crowded, or overwhelming situations.
The difference lies in why – social anxiety is driven by fear of negative evaluation or judgment (anxiety is a clinical condition), whereas HSPs withdraw due to sensory overstimulation rather than fear.
Being highly sensitive is not an anxiety disorder, while severe anxiety is diagnosable and can significantly impair daily life.
High Sensitivity vs Introversion
HSPs and introverts both may prefer quiet or less chaotic environments to avoid feeling overwhelmed.
But introversion is simply a personality orientation about energy (introverts recharge alone), and it’s distinct from sensory sensitivity.
In fact, a sizable minority of HSPs (around 30%) are extroverts, so not all highly sensitive people are introverts.
High sensitivity relates to how deeply someone processes stimuli and emotions, whereas introversion relates to how someone gains or drains energy in social settings.
Is There Scientific Evidence for the Highly Sensitive Person?
The concept of the Highly Sensitive Person (HSP), based on the trait of sensory processing sensitivity (SPS), is supported by growing—but still developing—scientific research.
Psychologists have validated the HSP trait using reliable self-report tools like the Highly Sensitive Person Scale, which consistently identifies people who experience greater emotional reactivity, sensory sensitivity, and depth of processing.
Brain imaging studies also show that HSPs exhibit heightened activation in regions related to empathy and emotion regulation when viewing emotional stimuli.
Genetic studies add further support, suggesting that sensory sensitivity is moderately heritable and influenced by genes related to dopamine and stress regulation.
However, some researchers question whether SPS is a distinct trait or simply an overlap of existing personality factors like neuroticism or introversion.
While the evidence base is growing, SPS is not yet officially recognized in diagnostic manuals or widely accepted across clinical psychology.
In short, the HSP framework is grounded in real biological and psychological patterns—but it remains a topic of ongoing research and debate. Understanding its emerging science can help validate the lived experiences of sensitive individuals while avoiding overgeneralization.
Further Reading
- Aron, E. N., Aron, A., & Jagiellowicz, J. (2012). Sensory processing sensitivity: A review in the light of the evolution of biological responsivity. Personality and Social Psychology Review, 16(3), 262-282.
- Acevedo, B. P., Aron, E. N., Aron, A., Sangster, M. D., Collins, N., & Brown, L. L. (2014). The highly sensitive brain: an fMRI study of sensory processing sensitivity and response to others” emotions. Brain and behavior, 4(4), 580-594.
References
Acevedo, B. P., Aron, E. N., Aron, A., Sangster, D., Collins, N., & Brown, L. L. (2014). The highly sensitive brain: An fMRI study of sensory processing sensitivity and response to others’ emotions. Brain and Behavior, 4(4), 580. https://doi.org/10.1002/brb3.242
Aron, E. N. (2013). The highly sensitive person: How to thrive when the world overwhelms you. Kensington Publishing Corp.
Aron, E. N., & Aron, A. (1997). Sensory-processing sensitivity and its relation to introversion and emotionality. Journal of personality and social psychology, 73(2), 345.
Dyer, S. (2010, February 1). The Highly Sensitive Person: An Interview with Elaine Aron. YouTube. https://www.youtube.com/watch?v=6DezjkilrSY&ab_channel=ShariDyer
Lionetti, F., Pastore, M., Moscardino, U., Nocentini, A., Pluess, K., & Pluess, M. (2019). Sensory processing sensitivity and its association with personality traits and affect: A meta-analysis. Journal of Research in Personality, 81, 138-152.
Panagiotidi, M., Overton, P. G., & Stafford, T. (2020). The relationship between sensory processing sensitivity and attention deficit hyperactivity disorder traits: A spectrum approach. Psychiatry Research, 293, 113477.
