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14
05, 2025
What Is a Highly Sensitive Person?
Ann always knew she felt things more deeply than most people.
She’s always been easily embarrassed, quick to cry and felt overwhelmed in crowded places. “As a child, I was called ‘too sensitive,’ a ‘crybaby,’ and ‘thin-skinned,” Ann said. As a result, she often felt inadequate and an “inappropriate amount of shame.”
Today, Ann, now 63 would be described as a highly sensitive person (HSP), a term coined in 1996 by psychologist Elaine Aron, Ph.D., bestselling author of The Highly Sensitive Person and dozens of scientific studies on HSPs.
As evidenced by hundreds of research studies, HSPs — who comprise up to 20% of the population — process things uniquely, especially when it comes to perception, emotions and empathy.
Licensed clinical psychologist Mary Kate Roohan, PsyD, who specializes in working with highly sensitive people, described an HSP as a person who takes in the world — both positively and negatively — more deeply. “It’s like having a brain that pays extra attention to the subtleties in their surroundings,” she said.
Traits of highly sensitive people
The Diagnostic and Statistical Manual of Mental Disorders (DSM-5),used by clinicians and researchers to diagnose mental disorders, does not classify being an HSP as a mental health disorder or condition. Instead, experts say that highly sensitive people are high in a normal innate personality trait, known as sensory processing sensitivity (SPS).
Most people are sensitive to some degree, but HSPs are particularly sensitive. One of many characteristics of a highly sensitive person is that they are more affected by their environments, especially in childhood. Like Ann, they’re often told they can’t take criticism or they need to grow thicker skin.
In addition to sensitivity to criticism and feedback, HSPs are easily affected by triggers in their physical environment. For example, bright lights and noises, violence on TV or a clothing label that feels like sandpaper can be overwhelming for an HSP.
An HSP needs to take their time — rushing or multi-tasking can be especially stressful. With a nervous system working in overdrive, highly sensitive people can feel overwhelmed and exhausted, often needing downtime to recharge. For example, they may leave a social setting early or need to complete a task in solitude to concentrate better.
HSPs are also highly sensitive to the dispositions of others, often absorbing another person’s mood, which can be emotionally exhausting. And while it might seem that all HSPs would be introverts, that’s not the case: Up to 3 in 10 are extroverts, according to Roohan. “This makes sense, as HSPs often value connection and community,” she said.
Because of their deep sensitivity and stronger tendency to process emotions and responses, a highly sensitive person may be more prone to depression and anxiety, according to a 2023 study. Fortunately, with enough familial and community support from a young age, Aron said that HSPs can function extremely well. But without a good start, they are easily stressed and find it more difficult to cope.
Coping with being a highly sensitive person
Being an HSP can be a strength, but it can also be challenging. In order to cope with high sensitivity, Aron suggests reframing your past and focusing on the positive aspects of the trait. It’s also important to understand what you need and give yourself grace. For example, take as much time as you can to make a decision, and then resist feeling guilty if you make a decision that doesn’t work out.
Try to state your needs without embarrassment or hesitation. Roohan said, “I tell my clients that the majority of the population are not HSPs, and people don’t often understand them. If there’s enough rapport in the relationship, there are ways to articulate to someone you love why what they say is hurtful.”
In addition to clearly communicating your needs, it’s a good idea to try to spend time with other HSPs. According to Aron, this connection can help reinforce that the trait is real and help you feel understood and heard.
Supporting a highly sensitive person
In the way you would support other friends or family, it can be helpful to ask an HSP what they need and then try to accommodate. For example, be mindful that certain things in the environment can really affect them, so dim the lights or turn down the music if they’re feeling overstimulated. Also, understand that HSPs need downtime, and it’s not a reflection of how they feel about you.
The good news is that research shows that couples with one or more partner who is an HSP get more from marital counseling and communication training — so it could be helpful to participate if you need it.
Being a highly sensitive person can be a strength
Although being an HSP is associated with higher levels of stress, anxiety and depression and may interfere with daily activities, HSPs have unique neurological wiring that allows them to be more perceptive and responsive to their environment.
According to Aron, highly sensitive people are often especially creative and have rich and complex inner lives. Studies, including an MRI study that looked at HSPs while they were viewing facial expressions, have shown that HSPs have increased brain activity in areas that relate to empathy, action planning and awareness.
These unique traits, including improved processing perception and empathy make it easy for them to connect to others. As a result, they often make great leaders.
HSPs also do well being self-employed, and they are highly competent, so they can succeed at almost anything.
Reflecting back, Ann, a mother of three who spent part of her working career as a teaching assistant, sees the distinct advantages of being an HSP. “I definitely think being an HSP made me a better mother and a better teacher. Being extremely patient and analytical allowed me to get inside children’s heads and feel what they might be feeling.”
*First name only has been used for privacy.
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