How Do I Know If I Am a Highly Sensitive Person (HSP)?
by Valerie Dorn
The term “Highly Sensitive Person”, or HSP, was coined by psychologist Dr. Elaine Aron in the 1990s. HSP is used to describe people who are more affected by both their internal and external environment. Approximately 20% of people are thought to be highly sensitive. How do you know if you might be one of them? Here are some common traits:
You are easily overwhelmed by external stimuli, such as bright lights, loud sounds, strong smells, or coarse clothing.
Many HSPs have one or multiple heightened senses compared to the average person. For example, you may dislike wearing coarse fabrics such as wool or restrictive clothing. It feels physically uncomfortable or irritating and you can’t wait to change into something different. Or you might cut the tags out of your clothing and only wear soft, loose fabrics.
If you have a heightened sense of smell, you might get a headache when exposed to cigarette smoke or strong perfume or cologne.
On the positive side of having heightened senses, you feel external stimuli more deeply. For example, you may feel deeply connected to nature and are aware of everything happening all around you – from birds chirping to the feel of the wind on your face. It is easier for you to feel a sense of wonder or awe and an appreciation for small details that others miss.
Loud sounds bother you more than other people and you avoid places where you may be exposed to them.
HSPs often find loud noises to be physically painful. You might be an HSP if you don’t enjoy the feeling of bass vibrating in your body, or need to wear earplugs in order to enjoy fireworks.
You are highly attuned to how other people are feeling.
HSPs are often highly empathic when it comes to others’ emotions. Your friends probably tell you that they feel deeply heard and understood by you. It is also easy for you to feel what others are feeling. This can be an incredible gift and a challenge at times, as HSPs can be exceptionally compassionate listeners and the ones others seek out for emotional support. However, at times you can feel flooded by others’ emotions and find it difficult to differentiate your emotions from others’ emotions.
You prefer deep conversations over small talk.
Many HSPs can’t stand small talk. You want to connect on a much deeper level with others and go far beyond the surface level. You think deeply about things and have a rich, complex inner life. You often are curious and have a passion for learning.
You don’t like to be rushed or be in chaotic, unpredictable environments; you prefer to know in advance what to expect and to be able to take your time.
You take time to think before you speak or act. You like to take your time researching all your options before making a decision. On the surface, this can sometimes look like you are indecisive, when actually you are highly adept at making wise, informed choices.
For example, are you the type of person to look up parking and driving directions before agreeing to plans, and only say yes if the parking is plentiful and convenient? Do you prefer to take your own car, so that you can leave early if you get tired?
You avoid large crowds, and can be found shopping for groceries at 9pm.
Something as simple as getting groceries can be overstimulating for an HSP. The crowds, long lines, kids screaming, and music playing can be grating on your nervous system. Similarly, you might avoid attending large outdoor events or go early before it gets too crowded.
You can’t stand to watch violence and avoid violent movies and TV shows or fast-forward through violent scenes.
To an HSP, witnessing violence on TV or in real life hurts physically and emotionally. You are able to feel what the victim is feeling and it can be overwhelming. It does not matter that what you are seeing on TV is not actually happening – it feels real to your nervous system.
Similarly, many HSPs hate being scared and don’t find haunted houses or horror movies enjoyable. It’s not fun to feel activated in your body and it can take hours for your nervous system to reset. You may even experience nightmares after watching a horror movie.
You love the arts and feel deeply moved by works of art and the performing arts.
You may be an artist or engage in creative work professionally or personally. You can find many HSPs in the creative arts, from painters to dancers to musicians. You notice and enjoy fine details in art, music, and dance. Beautiful performances or works of art may move you to tears and touch your heart deeply. If you are an artist, you feel emotions intensely and channel that into your creative work. Many famous authors, musicians, artists, and dancers identify as HSPs.
Other people describe you as being sensitive or shy.
Growing up, HSPs often heard things like, “You’re too sensitive,” “Why are you so quiet?”, or “You’re too shy.” As an adult, you may have learned to hide your sensitivity to avoid being criticized. You may have to force yourself to speak up during meetings at work and feel drained after. You prefer to hang out with just one person or in small groups over large gatherings.
You are easily affected by caffeine, not getting enough sleep, or changes to your routine.
As an HSP, small changes can have big effects in your life. You may avoid caffeine because it makes you feel jittery or get a migraine after not sleeping well the night before. Traveling across time zones can also affect you more.
You are highly intuitive.
HSPs notice the little details and they like to analyze, make meaning, and look for patterns in what they see. You may have a “sixth sense” about what other people are thinking or how they are feeling. Because you notice subtle cues, such as a sudden shift in someone’s tone of voice, body language, or the overall energy of a room, you often know when something is off before anyone else speaks up. While it can sometimes feel burdensome to pick up on unsaid thoughts and hidden dynamics, this deep intuition allows you to navigate the world with exceptional wisdom, foresight, and empathy.
Being highly sensitive is not a problem; in fact, it is a gift.
Many artists, inventors, creators, and helpers of all kinds are HSPs. There’s nothing wrong with being a deep feeler and thinker with an open heart, who makes thoughtful decisions, and is passionate and insightful.
If you recognized yourself in these traits, take a moment to pause and absorb that. Living in a world that wasn’t built for HSPs can feel exhausting, and you may have spent years believing you needed to change. But your sensitivity isn’t something to fix, hide, or apologize for. It is the very thing that allows you to care so deeply, notice what others miss, and bring beauty and empathy into the world. When you learn to protect your energy and honor your needs, your sensitivity stops feeling like a burden, and starts feeling like your greatest strength.
Ready to embrace your sensitive strengths without feeling constantly overwhelmed? Reach out to schedule a free 15-minute consultation and discover how anxiety therapy can support you.
