Highly sensitive people (HSPs) are generally more sensitive to the environment and social interactions than others. It often takes them a long time to take in information.Empaths share many qualities with HSPs, but they also have more developed intuition and absorb emotions like sponges.Both HSPs and empaths benefit from setting boundaries and creating space for restorative alone time.
You might be a "highly sensitive person" (HSP) if you are in tune with the emotions of others, or hypersensitive. HSPs are neurodivergent, meaning their brain works differently than others. HSP is also sometimes mistaken for the personality types of empaths and has traits similar to introversion, narcissism, and shyness.
Psychologist Elaine Aron introduced the concept of HSP as a personality type in 1996. About one-fifth of people are HSPs. Here's more about what it means to be a highly sensitive person and how to know if you are one.
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What Does It Mean to Have a Type A Personality? What Is a Highly Sensitive Person (HSP)?
An HSP experiences an extreme level of reactivity and sensitivity to their or others' feelings. This sensitivity can sometimes affect their daily lives. HSPs tend to invest a lot in processing what's going on in their environment.
What Are Highly Sensitive Person Traits?
How do you know if you’re too sensitive? Experiencing situations with deep emotions can generally be a telltale sign you are too sensitive. You might be more likely to pause and digest your circumstances before jumping into a new experience as an HSP. You probably also read people well, are insightful, and understand your loved one’s needs.
The catch is that stimulating surroundings can make you feel overwhelmed and overloaded. You likely do not have the stomach, for example, for violent TV shows or movies.
Am I a Highly Sensitive Person?
The major qualities of a person who is highly sensitive can include:
Expressing emotional and mental empathyFeeling exhausted, overwhelmed, or overstimulatedPaying close attention to detailsSeeing the positive in the positive aspects of high sensitivity (e.g., enjoying a walk or listening to music) What Is the Difference Between an HSP and an Empath?
All empaths are HSPs, but not all HSPs are empaths. An empath intuitively senses what’s going on with other people, but they also absorb those emotions. There’s little to no scientific evidence behind the concept of being an empath, but this does not mean the concept does not exist.
You might suspect that you are an empath if at least some of the following factors ring true to you:
Can I sense a feeling in a room or feel the negative or positive energy just by walking into it?Do I have a highly developed intuition?Do I prefer one-on-one interaction rather than large groups?Do I replenish myself in nature?Do I take on other people's moods?Do I tend to absorb the emotions of other people into my own body?Have I been labeled as overly sensitive all my life?
Everyone has the ability to feel empathy. That's when your heart goes out to someone in pain. An empath, however, strongly wants to help people. You'll likely feel a moral responsibility to become a martyr and take on the person's pain.
You may notice that "energy vampires" flock to you, asking you to listen to their problems for hours on end. You know you need to set boundaries, but it's hard if you are worried about letting someone down.
Similar Conditions
You might mistake an HSP for a person with similar personality attributes. The following traits have components that overlap with HSP traits:
Introversion: People who are introverted tend to keep to themselves. Introverts are deliberate with their actions.Narcissism: There are different types of narcissism. Vulnerable narcissism is most related to high sensitivity. A vulnerable narcissist is self-conscious and reactive.Neuroticism: This personality trait has been linked to unstable feelings and emotional stress.Shyness: Shy people are often cautious in situations they are not familiar with and do not react right away. What Causes You To Be a Highly Sensitive Person?
There are innate and genetic causes of high sensitivity in people. Some are highly sensitive because they were born that way. Others are more likely to experience stress because of gene changes, or mutations, linked to stress and tolerance of pain.
Living With High Sensitivity
It can be overwhelming to be highly sensitive, but it's not always a bad thing. Some pros and cons of being an HSP include:
You are more observant: You might absorb a lot of information from your environment and process it. This aspect of high sensitivity can have positive or negative outcomes. You’ll either become more aware of your surroundings and their details or get overstimulated.You have better responsiveness: HSPs may respond better to situations based on how they process information. Some evidence suggests that those who score higher on an HSP scale have stronger activation of brain regions that control awareness, empathy, and responsiveness.You may develop anxiety and depression: Having high sensitivity can be stressful, resulting in other mental health concerns. Research has found that high sensitivity can make children more susceptible to anxiety, depression, and high stress levels.You might be misunderstood: Some people might misinterpret HSP as shyness since it takes HSP longer to process details than others. Coping Strategies
HSPs may find themselves stressed, anxious, or overwhelmed on occasion. There are ways to cope, including:
Create boundaries: Set a distinct time limit for a phone call, for example, if a loved one needs your guidance and support but you are feeling drained.Exercise self-compassion: HSPs tend to a lot of compassion for others, but many are really hard on themselves. Go easy with yourself if you struggle with being self-critical or are a perfectionistic.Say no when possible: Draw a line and put yourself first if you are overwhelmed.Spend time in nature: Try spending time outside doing yoga, going for a walk, or practicing meditation to refill your tank.Take two hours of alone time: HSPs need more alone time and downtime to process, rest, and recover than others. Set aside a couple of hours per day to practice self-care and unwind.What Is Narcissistic Personality Disorder? A Quick Review
An HSP is someone who experiences situations by processing details and investing in emotional ties. HSPs have traits similar to those of empaths. Some people can mistake high sensitivity for introversion or neuroticism. A person may be highly sensitive innately or genetically.
There are pros and cons of being an HSP. Consider coping strategies like spending time alone and creating boundaries if you feel or know you have high sensitivity.