If you’re a highly sensitive person (HSP), you might feel emotions more deeply than other people. You may also become more easily overwhelmed by sensory input.
People with autism may become overstimulated by certain sensory inputs (like light and noise) and can also experience heightened emotional sensitivity. This is different from being an HSP, but the experiences can overlap.
Sensitivity is a natural part of a person’s temperament that doesn’t necessarily require treatment. However, if overstimulation and/or emotional overwhelm are negatively affecting your life, don’t hesitate to ask for help.
Highly sensitive people (HSPs) tend to feel both emotions and external stimuli more intensely than other people. It’s similar to the experience of being an autistic person, and there’s a lot of overlap between neurodivergence and being highly sensitive. However, it’s possible to experience heightened sensitivity without being neurodivergent.
If you’re experiencing sensory overwhelm or having trouble managing emotions for any reason, you may benefit from seeing a therapist. Therapy can help you learn to manage emotions and sensory input in healthy ways and keep yourself from becoming overwhelmed.
A note on terminology: HSP is a popular term for a person who feels things deeply and is easily overwhelmed or overstimulated. However, we want to affirm that there’s a difference between a clinical diagnosis that may require care — like autism spectrum disorder (ASD) — and a temperamental trait like sensitivity. You can consider yourself a highly sensitive person without calling yourself an HSP. As always, you get to choose the language you use to describe your identity and experiences.
What it means to be a highly sensitive person
Do you consider yourself a “highly sensitive person,” [1] or HSP? If so, you’re not alone. Research shows that as many as 29% of the population [2] are HSPs. HSPs are typically deeply empathic and have strong emotional or physical responses to external stimuli. Some HPSs call themselves “emotional sponges” because of their tendency to “soak up” emotional intensity around them.
Like other temperamental traits, sensitivity exists on a spectrum. HSPs tend to experience strong bonds with people, animals, and nature and have a complex inner life. These rich connections may allow for deeper connections. But they can also deplete a person’s physical and emotional energy and negatively affect their mental health [2].
At the same time, sensory sensitivity [3] is one of the most common features of autism spectrum disorder (ASD or autism). People with ASD may have strong reactions to loud noises, bright lights, or strong smells. Sometimes, this can lead to emotional overwhelm and may disrupt daily functioning.
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Similarities between being an HSP and having autism
While only autism is considered a form of neurodivergence, HSPs and autistic people often share similar experiences. Both may process sensory and emotional information more deeply than others and feel easily overstimulated by noise, light, or social situations. This heightened sensitivity can shape how they experience and respond to the world around them.
On its own, sensitivity isn’t a sign of a mental health or neurodevelopmental condition. It’s not necessarily a problem or something that medical or mental health professionals seek to treat. In fact, sensitivity can be a strength in many situations. For example, it might lead a person to notice things that others overlook.
However, there are times when heightened sensitivity can be difficult to manage. If it’s causing heightened stress or other trouble in daily life, a person might benefit from support.
In addition to autism, increased sensitivity is associated with attention-deficit hyperactivity disorder [4] (ADHD), anxiety disorders, depression [2], sensory processing disorders [5], and more.
Key differences between being an HSP and having autism
Some people mistakenly believe that people with autism are incapable of empathy or emotional sensitivity. But that simply isn’t true [6]. They might just experience and demonstrate it differently. Both HSPs and autistic people can experience increased physical and emotional sensitivity.
The key difference between being an HSP and having autism is that an HSP may not meet the diagnostic criteria for ASD. In other words, an HSP may not have specific and intense interests, engage in repetitive behaviors, experience social communication challenges, or have other symptoms of autism [7].
These symptoms can show up differently based on a person’s age, gender, and other factors. So if you or someone you care about is struggling with sensitivity, it’s best to seek a professional evaluation.
What it’s like to live as an HSP with autism
If you’re autistic, you might experience various forms of sensory sensitivity. You might become overstimulated by certain sights, sounds, tastes, smells, or textures. This overstimulation can lead to physical and emotional exhaustion.
But if you’re also an HSP, this experience may be more intense. Your emotional sensitivity may worsen your sensory sensitivity (and vice versa). For example:
While on a road trip, you pass a deer that had been hit by a car, and it really shakes you up. As you drive, you can’t stop thinking about how sad it is that the animal’s life was cut short in such a cruel way.
Meanwhile, you notice that something in the back seat is grinding against the vehicle’s upholstery, creating an unpleasant squeaking sound. The noise fills your head and makes it hard to stay focused on the road. It’s almost like you can’t hear anything else.
After hours of overwhelm and overstimulation, you feel physically and emotionally drained as you get to your destination.
What to do if you relate to autism or being an HSP
If you see yourself as an HSP and/or think you might be autistic, you may wish to consider a professional evaluation. As mentioned above, being a sensitive or neurodivergent person doesn’t always mean you need treatment. But if your sensory and/or emotional sensitivity is negatively affecting your life, it’s OK to seek support.
Neurodivergent-friendly therapists can help you:
Identify your triggers so you can intervene before you get too overwhelmed
Make changes to your environment or routine that can help you feel more at ease
Learn coping strategies to manage strong emotions and self-regulate when you’re overstimulated
Practice setting and upholding healthy boundaries to support your emotional well-being
See your sensitivity as a part of who you are, not a flaw or a deficit
Many people think that being very sensitive automatically means someone is autistic. In truth, anyone can have strong emotional or sensory reactions. For autistic people, sensitivity is just one part of a bigger pattern that also affects communication, behavior, and social skills.
Brandy Chalmers, LPC
Clinical reviewer
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If you tend to feel emotions deeply or are easily affected by sounds, textures, or other sensory input, you may relate to the term HSP. This label, while not a diagnosis, describes people who experience both emotional and sensory input more intensely than most. These sensitivities can also be present in autistic people, and it’s possible to relate to aspects of both experiences.
Sensitivity on its own isn’t a sign of autism or a mental health condition. But if emotional or sensory overwhelm is affecting your well-being, reaching out for support can help. A neurodivergent-friendly therapist can help you find ways to manage sensitivity while also embracing it as part of who you are.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- What Is a Highly Sensitive Person (HSP)? https://health.clevelandclinic.org/highly-sensitive-person
- Prevalence of Highly Sensitive Personality and Its Relationship With Depression, and Anxiety in the Saudi General Population https://pmc.ncbi.nlm.nih.gov/articles/PMC10758235/
- Sensory Processing in Autism: A Review of Neurophysiologic Findings https://pmc.ncbi.nlm.nih.gov/articles/PMC3086654/#:~:text=Abstract.%20Atypical%20sensory%2Dbased%20behaviors%20are%20a%20ubiquitous,tactile%2C%20and%20visual%20stimuli%20in%20autistic%20individuals.
- My Hypersensitivity Is Real: Why Highly Sensitive People Have ADHD https://www.additudemag.com/hypersensitivity-disorder-with-adhd/?srsltid=AfmBOopP_8jew1wxHfJ6KeXEREPg8d8xaIawsBi5TfpLwq6PaTv-Qhfw
- Sensory Processing Disorders in Children and Adolescents: Taking Stock of Assessment and Novel Therapeutic Tools https://pmc.ncbi.nlm.nih.gov/articles/PMC9688399/
- Reexamining empathy in autism: Empathic disequilibrium as a novel predictor of autism diagnosis and autistic traits https://pmc.ncbi.nlm.nih.gov/articles/PMC9804307/
- Clinical Testing and Diagnosis for Autism Spectrum Disorder https://www.cdc.gov/autism/hcp/diagnosis/index.html
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
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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