What Is A Highly Sensitive Person (HSP)?

Highly sensitive person (HSP) is a term conceived by psychologists Elaine and Arthur Aron in the 1990s to describe people with increased sensitivities—physically, emotionally and/or socially.

Something barely perceptible to the average individual may be excessively stimulating leading to anxiety or stress for those with heightened sensitivities, says Ryan Sultán, M.D., a board-certified mental health physician, director of Integrative Psychiatry of Manhattan and assistant professor of clinical psychiatry at Columbia University in New York City. HSPs process stimuli more thoroughly than others. By the same token, they’re often more keenly aware of other people’s emotional cues and, in turn, more deeply affected by them, he explains.

“Being a highly sensitive person can be understood as existing on a spectrum of sensitivity that all individuals occupy to varying degrees,” says Dr. Sultán. “It often involves deep processing of information, a well-developed understanding of relationships and a keen awareness of subtleties and hidden patterns.”

Known scientifically as sensory processing sensitivity (SPS), this trait points specifically to how thoroughly HSPs process information on a larger scale, which can sometimes lead to distressing overstimulation.

As sensitivity exists in each person at varying degrees, high sensitivity is an aspect of one’s personality. High sensitivity isn’t a mental health condition, disorder or illness; instead, it’s a way of describing how many individuals process the world around them.

Scientific research points to genetic roots for high sensitivity, as well as certain childhood experiences and environments.

Research suggests an association exists between high sensitivity and certain variations of the serotonin transporter gene, which increases a person’s sensitivity to their environment. In a separate article in Frontiers in Human Neuroscience, researchers connect high sensitivity to the dopamine system, the so-called “reward center” of the brain also associated with movement regulation.

Furthermore, research suggests sensitivity is a heritable trait. Additionally, it may be one that is linked to human evolution due to the increased benefit of positive experiences that individuals with high sensitivity may experience.

Meanwhile, childhood trauma and lack of affection from parents can be potential factors in the development of high sensitivity, according to research in the journal Personality and Individual Differences.

To assess whether someone has heightened sensitivity, a mental health professional observes the symptoms and traits a person displays in their daily life. For further analysis, a provider may ask them a series of questions with the goal of identifying how the respondent is affected by various stimuli.

When developing the HSP concept, Dr. Aron created a questionnaire to help determine whether an individual may be an HSP. A separate quiz is available for parents looking to evaluate their child for the trait.

The questions for adults attempt to gain a general sense of a person’s response to various stimuli, including sound, violence and people, among others. For instance, some questions gauge a person’s sensitivity to caffeine, how easily they’re startled or how moved they may be by art and music.

The checklist for children is aimed at parents to help them begin an assessment, so the responses are made more from observation as to how one’s child interacts with their environment (similar to those for adults), as well as how their child takes in information and processes it (elevated vocabulary or sense of humor).

In either quiz, if more than half the questions are answered affirmatively, the person is likely highly sensitive.

Furthermore, a mental health expert, such as a psychologist, psychiatrist or licensed therapist, can help one further determine whether they’re highly sensitive.

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Research shows a number of attributes often present among highly sensitive people, including (but not limited to):

• Being easily overwhelmed by bright lights, loud noises, strong smells and coarse textures
• Avoiding violent entertainment, such as movies, television shows and video games
• Feeling a strong need to retreat to a dark, private space to find solace during a busy day
• Noticing and having an elevated appreciation for art, food, scents, nature or sounds
• Having a rich and complex relationship with one’s self
• Being identified by others, especially in youth, as shy or sensitive

“Highly sensitive people are more attuned to input from their environments, which includes anything that activates the five senses, as well as heightened attunement to emotional experiences,” says Elizabeth Tulsky, associate director of youth and family services at Community Counseling Centers of Chicago and associate therapist and clinical supervisor at Sage Therapy Chicago.

This amplified sensitivity and emotional landscape creates many advantages for HSPs.

Empathy

HSPs often more easily perceive the emotions of others, making them wonderful people to have as friends or partners because they’re more able to understand what other people might be going through. “The heightened sensitivity to the human experience can allow highly sensitive people the opportunity to have highly meaningful and supportive relationships and positively impact social and family systems,” says Tulsky.

Creativity

Highly sensitive people often take in more subtleties and details than others, which gives them more information to play with that can ultimately cultivate a more creative individual, explains Dr. Sultán. This attention to detail also may equate to a higher appreciation of beauty and nature.

Deep Processing

There’s often a thoroughness and depth to an HSP’s thoughts that asks them to reflect more deeply, which can lead to being more self-aware, as well as an increased ability to connect distinct concepts, says Tulsky.

While all of the above qualities can be associated with highly sensitive people on a general level, it’s important to remember that each person has their own experiences and distinctive characteristics.

Heightened emotionality, as well as sensitivity to one’s environment, may create challenges for highly sensitive people, according to Dr. Sultán.

Avoidance

Since HSPs are so often more in tune with other people’s feelings, they may avoid certain situations or conversations to avoid upsetting others.

Overstimulation

HSPs can be overwhelmed more easily by sights, sounds and even textures, causing distress or anxiety, says Dr. Sultán.

Emotional Intensity

Just as HSPs can be more empathetic and process information at a deeper level, these same qualities can also be somewhat detrimental, explains Dr. Sultán. These individuals are more acutely aware of other people’s emotional architecture, which can also lead to distress and anxiety.

If you or your child are experiencing any of the above as difficulties that interfere with daily life, it may be helpful to seek the opinion and guidance of a mental health professional.

As HSP isn’t considered a condition, disorder or illness, highly sensitive people are more so tasked with embracing one’s deepened perceptions of the world around them and learning how to best practice self-care. Consider the following tips to better understand how to navigate the world more comfortably as an HSP.

Schedule Breaks

Planning downtime in one’s day may help with overstimulation in the mind of an HSP, says Dr. Sultán. Furthermore, designating a specific place or activity can be helpful, such as sitting in a cozy armchair, taking a bath or going for a walk.

Set Boundaries

As HSPs are often in tune with the emotional landscapes of others, it can be difficult for them to say “no,” explains Dr. Sultán. It’s important for highly sensitive people to remind themselves that they are more easily overwhelmed and safeguard themselves against taking on too much.

Include Positive Experiences

As important as it is for HSPs to schedule time to decompress mentally and emotionally, Dr. Sultán says it’s just as important (or even better) to schedule activities for themselves that elicit positive feelings, such as going on a hike, checking out an art gallery or spending time with their favorite people.