12 Signs You Might Be a 'Highly Sensitive Person,' According to a Therapist
Highly sensitive person with her hands over her heart
If you've been on the mental health side of TikTok or spend a lot of time Googling inquiries related to anxiety, you've likely seen the term "highly sensitive person" or "HSP." While it might initially sound like a descriptor for anyone who is incredibly in touch with their emotions, there are actually a number of "highly sensitive person" traits that you might personally resonate with or find surprising.
As a therapist, I've seen many of these signs firsthand. Some people are more aware of their surroundings than others, making them susceptible to even the most minor changes in their environment. Although a heightened sense of vulnerability is linked to some mental health conditions (like post-traumatic stress disorder), it isn’t necessarily a clinical indicator that there’s a problem.
This sense of vulnerability and sensory awareness is quite common, however. Highly sensitive people make up an estimated 15-20% of the population, according to Psychology Today. But what makes a person "highly sensitive," and how does it impact daily life?
Related: How To Stop Worrying That Someone Is Mad at You, According to a Psychologist
What Is a Highly Sensitive Person (HSP)?
If you’ve ever been around someone who seems free-spirited, extremely intuitive and insightful, you’ve probably known a highly sensitive person. Elaine Aron, a psychologist with a background in research, first coined this term in the early to mid-1980s.
HSP can also be known as sensory processing sensitivity (SPS). It is a biologically driven personality trait that causes people to be more emotionally sensitive and reactive to all types of environmental triggers like violence, stress and noises.
What's the Difference Between Being Anxious and HSP?
While researchers have been studying the traits of highly sensitive people for years, they haven’t always called it HSP. In the past, it’s been mislabeled as being neurotic or fearful of the world, which isn’t true at all.
Both of these terms are linked with anxiety, which is something almost everyone experiences at some point in their life. So, how does it differ from being an HSP, exactly?
Although HSPs experience anxiety, they deal with it more intensely for a more extended period. For example, something might make you worry and cause you to have a panic attack within minutes of being triggered—this is anxiety. Instead of doing this, HSPs are more likely to contemplate the anxiety deeply, causing prolonged sadness (or another emotion).
Related: 14 Habits of People Who Never (or Rarely) Get Anxious, According to Therapists
12 Signs You Might Be a Highly Sensitive Person
There are many similarities between anxiety and being highly sensitive, but here are 12 signs to help you determine whether you’re actually a highly sensitive person.
1. You get overstimulated easily.
Getting overwhelmed by excessive sensory inputs like loud noises, quick moments or extreme heat differences is a sign you might be an HSP. When this happens, instead of being uncomfortable for a few seconds, you might need a longer break to recharge and decompress from the sensory overload.
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2. Violence is overwhelming for you.
HSPs react strongly to violence and graphic content because they absorb emotional cues more intensely than others. This means horror movies with a lot of gore and jump scares aren’t an environment you thrive in. Emotional distress and discomfort are two reactions you might have in this scenario.
3. You were labeled “gifted” or “talented” in grade school.
If you’re on TikTok, you’ve probably heard of “former gifted kid syndrome.” It was a trending topic in 2021 and has continued to be a focus for many HSPs since—but it’s also an actual diagnosis. Many HSPs are highly intellectual, leading them to excel academically and be labeled as "gifted" or "talented" in their early education years.
4. You’ve Googled “What is an empath?” and related to the search results.
Empaths are people who are highly sensitive to the emotions of the people around them, like HSPs. While they are two different things, the presenting qualities of the two terms overlap. Because of an HSP’s ability to exercise emotional sensitivity and empathy with others, they’re more likely to pick up the feelings of the people they hang out with.
Related: 35 Simple, Sincere Phrases To Express Empathy, According to Therapists
5. You value time to decompress.
HSPs don’t only need time to decompress after being overstimulated; they also need downtime to process the intense emotions they deal with to maintain their emotional and overall well-being.
6. You’re always looking for the answer to what’s happening in the world.
If you’ve always been naturally curious, it might be a sign that you’re an HSP. HSPs tend to be highly interested in different things, seeking to understand the complex interconnectedness of the world and their role in it.
7. The world in your mind is vivid and detailed.
HSPs are experts at imaginative play as kids, leading them to develop a rich inner world that they carry into adulthood. Their mind is often filled with vivid and detailed imagery, allowing them to engage with their thoughts and ideas deeper than the average person.
8. You prefer creative activities over other ways to occupy your time.
Most HSPs have an affinity for creative pursuits—like art, music or writing—to express their emotions and experiences rather than more concrete activities. For example, if you’re an HSP, you were more than likely involved in something like marching band, theatre or dance in high school.
9. You’ve never felt like you fit in.
It’s typical not to feel like you fit in everywhere you go, but HSPs often report feeling like this with mainstream culture because of the unique way they view and process the world. But it’s important to remember that you march to the beat of your own drum, and that’s okay!
10. You have to stick to a very regular eating schedule.
HSPs may prefer a specific diet and routine due to their sensitivity to how food impacts their well-being. This means they tend to eat on a particular schedule to maintain emotional balance instead of eating when they feel like it.
11. You hate being criticized.
Taking criticism to heart is a common trait of HSPs. The critique of others, whether justified or not, hits them more personally and profoundly than others because they are acutely aware of the emotional impact of feedback.
12. You love to look at the beauty of whatever environment you’re in.
Because of their deep appreciation of beauty in their surroundings, HSPs find peace and inspiration in nature and different visual or sensory aspects of the world.
Next: Quiet the Anxiety in Your Head—20 Best Ways To Stop Overthinking
