Highly sensitive people (HSP) experience sensory processing sensitivity (SPS), meaning they’re more likely to feel physically or emotionally overstimulated than other people.
High sensitivity is associated with several possible risk factors, including genetics and your environment. Childhood experiences and upbringing can play an important role.
Although HSP is a genetic trait and not a diagnosable health condition, it can still impact the way you live your life. Working with a therapist can help you lean into your strengths and cope with any challenges.
A highly sensitive person (HSP) is someone who reacts strongly to physical, emotional, and social stimuli. They might feel easily overwhelmed by their surroundings or affected by other people’s emotions. If this sounds like you, know that HSP is a real genetic trait that affects up to 30% of the population.
Although it’s not a diagnosable health condition, HSP can still affect your daily functioning and mood. Working with a mental health professional can help you leverage your strengths and develop healthy coping mechanisms for difficult feelings and situations.
What is a highly sensitive person?
Highly sensitive people experience something called sensory processing sensitivity (SPS). This means you experience emotions and sensory information more intensely than others.
Although you can’t be officially diagnosed with SPS, there are some telltale signs that someone is highly sensitive. You might be highly sensitive if you:
Are easily overwhelmed by things like loud noises and strong smells
Notice subtle details and process experiences deeply
Are prone to deep self-reflection
Are easily affected by other people’s moods
Feel overstimulated when you have too much on your plate
Avoid violent or upsetting books, movies, and TV shows
Were called sensitive or shy when you were a child
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How is HSP backed by science?
Being highly sensitive can significantly impact how you move through life. You might be easily overstimulated in certain situations or overwhelmed by conflict and criticism. You may find that you’re an emotional sponge for other people but feel emotionally lonely yourself.
If you’re a HSP, it can be reassuring to know that there’s data explaining how and why you feel this way. Research suggests that sensitivity exists on a spectrum, with some people being more or less sensitive to their environment.
High sensitivity has been linked to several possible risk factors. The trait is thought to have a genetic component, which explains why you’re more likely to have high sensitivity if it runs in your family. SPS has been linked to several specific genes, like serotonin and dopamine. These genes can affect how your brain handles stress and emotions, which may make you more reactive to your environment and more aware of subtle changes around you.
Your environment can also contribute to the development of SPS. For example, growing up with uncaring or overprotective parents can play a role. Experiencing adverse childhood experiences, like abuse and neglect, may also increase your risk of becoming a HSP later in life.
Five common misconceptions about HSPs
The word "sensitive" often carries a negative connotation, which can cause misunderstandings about what it means to be highly sensitive. Below, we review five leading misconceptions about HSP.
1. Being highly sensitive is a mental health condition
As mentioned earlier, HSP is a genetic trait and not a medical diagnosis. However, it can influence mental health conditions like anxiety disorders, depression, attention-deficit hyperactivity disorder (ADHD), and borderline personality disorder (BPD).
2. HSP is the same as autism
Autism spectrum disorder (ASD) is a neurodevelopmental condition that shapes how you view yourself and interact with the world around you. Many people with autism are highly sensitive or have sensory sensitivities, but not all HSP are autistic.
3. Highly sensitive means highly dramatic
Another misconception is that sensitive people are easily offended or looking for drama. However, there’s nothing inherently dramatic about being a HSP. If it seems like a HSP is overreacting, it might be that they require more time to process their emotions and experiences.
4. Being sensitive is a weakness
Being highly sensitive isn’t a weakness. In fact, it comes with many strengths and advantages. If you’re a HSP, you may have a rich inner life and an appreciation for small joys. HSPs are often empathetic, which means you understand and share other people’s thoughts and feelings. HSPs are also thoughtful, insightful, and self-aware.
5. Therapy can’t help with sensitivity
Being a HSP is part of who you are and not something that needs to be treated or changed. But if you want help coping with certain emotional or social challenges, you might consider talk therapy.
Working with a therapist is a chance to embrace your strengths and navigate difficult situations. Depending on your goals, you may learn to set healthy boundaries, handle conflict, and manage overwhelming emotions.
The biggest misunderstanding is that being highly sensitive means being fragile or weak. When in reality, it’s a natural trait that also comes with many strengths like empathy and awareness.
Brandy Chalmers, LPC
Clinical reviewer
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HSP isn’t a mental health condition, but it can still impact your daily choices and the way you live your life. If you think you have SPS, talk therapy can offer a safe and supportive place to understand your thoughts, feelings, and behaviors.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we're here to help you make progress — wherever you are on your mental health journey.
Alex Bachert
Alex Bachert is a freelance copywriter and mental health advocate. Since earning her masters degree in public health, she has focused her career on creating informative content that empowers people to prioritize their health and well-being. Alex has partnered with organizations like Ro, WellTheory, and Firsthand, and her work has been recognized by the Digital Health Association.
When she’s not writing about mental health, Alex is usually playing pickleball, meeting with her local board of health, or enjoying time with her three kids.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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