What is a highly sensitive person and how do I know if I’m one?

“They think deeply about others and the world, and have a rich inner life.”

Identifying as an empath was once on my list of red flags. Despite becoming a buzzword, empaths were also recently dragged online when people mocked them for showing an otherwise basic understanding of social cues and human behaviour. Empaths, however, share the same traits as highly sensitive people (HSP), but they differ in that highly sensitive people experience empathy further towards the end of the empathic spectrum. 

The concept of HSP was originally developed by psychologist Elaine Aron, who estimates around 15 to 20 per cent of the population is highly sensitive. Although we’re all sentient and able to harness our intuition, highly sensitive people experience significantly heightened responses to both emotional and external stimuli.

Interested to hear how others navigate the world? Head to our Life section.

So, if you’ve ever been referred to as ‘overly shy’ or ‘sensitive to the world around you’, you might just be a highly sensitive adult. Curious if this might be a personality trait I have myself, I reached out to an expert. Below, I chat with Melbourne-based psychologist, Iris Lockyer, who has a special interest in working with highly sensitive people. 

What is a highly sensitive person (HSP)?

A highly sensitive person has a particularly sensitive or ‘finely tuned’ nervous system. As a result, they notice more, feel more, and can be easily overstimulated and overwhelmed by their experiences. High sensitivity is not a disorder, but an innate neurological trait in 20 per cent of the population. 

HSP pick up more sensory information and process it more deeply, and spend more time evaluating a situation before acting. HSP are highly empathic and can be easily affected by other people’s moods. They think deeply about others and the world and have a rich inner life.

What causes a person to be highly sensitive?

High sensitivity is a temperament trait present at birth. It is heritable, and it is a form of neurodiversity. Research suggests that high sensitivity evolved as a strategy of processing information more deeply before acting, rather than acting more quickly. These are two fundamental survival strategies found in over 100 species.

How might HSP differ among themselves?

There are not necessarily different types of HSP, but it can present differently depending on the characteristics an individual experiences. While 70 per cent of HSP are introverted (preferring environments that are not overstimulating), 30 per cent of HSP are extroverted (seeking high levels of sensation and stimulation).

For this reason, extroverted HSP can be more difficult to identify, but they will also need more downtime to regulate their nervous system after stimulating experiences. 

How might someone tell if they are an HSP? Are there any tell-tale signs?

HSP tend to feel overstimulated and overwhelmed by loud noises, fluorescent lights, large crowds and violent films. HSP often find open-plan offices and crowded shopping centres extremely uncomfortable and may be more sensitive to medications and substances such as caffeine and alcohol. They may struggle with time pressure, tire quickly after stimulating experiences, and need more quiet time and regular rest.

HSP also tend to be deeply affected by images of beauty and the natural world. They are empathic, conscientious, and sensitive to the emotions of others. They are often creative, intuitive and thrive on learning new things. The questionnaire on Dr Elaine Aron’s website is a valid and reliable measure of high sensitivity. 

What challenges might highly sensitive people face?

Following a difficult childhood, HSP are more likely than non-HSP to develop depression, anxiety, or shyness. However, with a nurturing upbringing, HSP are no more likely to develop these issues than non-HSP, and they respond particularly well to supportive environments.

Even where HSP do not experience mental health issues, they can have difficulty in a society where many environments are overstimulating, where boldness is valued over caution, and physical and emotional sensitivity is considered a sign of weakness. 

As a result, HSP may think something is wrong with them, which can negatively impact their self-esteem. Many HSP also have sleep difficulties due to overstimulation, and thinking and feeling deeply. HSP also have a tendency [to seek] perfectionism, [but] often underperform in highly competitive environments… where they are being observed or evaluated by others.

Do you have any tips or coping strategies for those coming to terms with being an HSP?

As an HSP, you may need more alone time to calm your nervous system after overstimulation or a busy day. You may benefit from regular, gentle downtime, such as meditating, reading, or doing something creative. Time in nature may be particularly helpful. 

You may also benefit from reducing time pressure where possible, by pacing yourself through your day and with large projects. High sensitivity is not a weakness, but a form of neurodiversity… along with the challenges, there are significant benefits. You may like to find out what these are for you.

You can find out about being a highly sensitive person here.