Am I Highly Sensitive?

Have you been called "too sensitive" or often feel overwhelmed?

Would you consider yourself highly emotional, intuitive, or empathetic?

Perhaps you need more time than most to make decisions or start new tasks?

If so, you may be a highly sensitive person (HSP). Being highly sensitive creates an advantage of being able to live, love, and feel deeply, but can often lead to feeling overstimulated and misunderstood.

What is the HSP Trait?

According to Dr. Elaine Aron high sensitivity is a trait 20-30% of people are born with. It’s also found in at least a 100 other species because there’s an advantage to noticing and remembering the details. This genetic variation allows the nervous system and brain to process subtleties that most miss.

Originally meant to be a helpful, lifesaving advantage, being highly sensitive can be an overstimulating burden in the modern world where there are high amounts of information to process at all times… but only if you’re trying to live like a non-HSP and not honoring your needs.

How Do I Know if I’m a Highly Sensitive Person (HSP)?

High sensitivity can manifest in many ways and is influenced by your cultural background, childhood experiences, and other personality traits. Despite these differences, HSPs share the following six characteristics (ORCHID) that are present from birth:

O - Observant of the little details

HSPs notice subtle details that others miss such as changes in a room and easily read between the lines during social interactions. You’ll also have a heightened awareness of your internal experience such as noticing the start of an illness or an emotional shift in the early stages. This is not to be confused with hypervigilance that can result from trauma, but more of a calm awareness of your surroundings and inner world.

R - Responsive to your environment and get easily overstimulated

Since HSPs notice more subtleties in their environments and are more emotionally impacted by social situations, you’re more likely to get overstimulated when there’s too much engagement without space to recharge. You’ll also be more impacted by strong sensory input and feel irritable when exposed to bright lights, loud noises, or cluttered spaces for too long. Being more responsive can feel like a burden, but it also provides clarity of your needs and limits.

C - Compassionate and empathetic towards others

Not only do highly sensitive people sense what others are feeling due to feeling higher levels of empathy, but you’ll also feel compelled to take care of others’ emotional needs and speak against injustices. This tendency towards caregiving can bring up feelings of guilt when trying to establish boundaries and prioritize your own needs. When in balance, your compassion and empathy help others feel safe and create the foundation for strong connections.

H - Heartfelt and a big feeler

HSPs feel both positive and negative emotions more intensely than non-HSPs because the part of your brain responsible for processing feelings is more active. When you notice all your feelings with more intensity, it takes less to be moved by the little moments and you feel profound joy when reading a good book, noticing the full moon light, or seeing a smile from a stranger.

I - Impressionable and greatly impacted by positive experiences

As a highly sensitive person, you’re more impacted by stress and conflict but the opposite is also true! Compared to non-HSPs, supportive connections and uplifting experiences will significantly buffer you against overload. This dual influence, which continues throughout your life, is called “differential susceptibility.” Hearing a favorite song, being understood by a therapist, feeling moved by a spiritual experience, or relaxing on a Sunday afternoon will all touch you deeply.

D - Deep Thinker and intentional decision maker

Your highly sensitive brain is wired to pause and reflect before making a decision, transitioning between activities, or trying something new. While slowing down may be frustrating, it helps to recognize the value of considering all your options before moving ahead. You make fewer mistakes, catch problems before they happen, and are more prepared.

Take the revised self-test from Michael Pleuss and Dr. Elaine Aron.

Common Misperceptions about HSPs

Myth: High Sensitivity is a Result of Adverse Childhood Experiences

Truth: You’re born with the highly sensitive trait, it’s not a byproduct of trauma, and many HSPs grew up with the absence of trauma and/or live well-balanced lives as adults.

Although difficult childhood experiences such as misattunement, neglect or abuse do not cause you to be highly sensitive, HSPs are more impacted by these events when they do happen - causing an increase in depression, anxiety, shyness, and neuroticism. On the other hand, when you’re raised in a nurturing environment or experience support later in life, you’ll excel due to your impressionable nature. This differential susceptibility is your ability to soak up positive experiences, therapy, and self-care more than non-HSPs to bolster you against the effects of stress and trauma.

Myth: High Sensitivity is the Same as Autism or ADHD

Truth: While high sensitivity shares similar experiences with both Autism and ADHD such as being easily overstimulated by sensory experiences or having intense emotions, there are distinct differences in regards to perception, decision making, attention, and social experiences.

For example, HSPs are overstimulated in social settings because they’re picking up on subtle nonverbal cues and the needs of others while people with Autism are overloaded by trying to decipher expectations. And compared to folks with ADHD, highly sensitive people only struggle with attention, impulsivity, and executive functioning when they’re overloaded.

Some highly sensitive people are also autistic or have ADHD, but there is no direct correlation between these three.

Myth: Sensitivity is a Disorder

Truth: Sensory processing sensitivity is a normal variation in temperament that 20-30% of people are born with because it creates strong decision making, heightened intuition, and emotional leadership.