Signs You’re a Highly Sensitive Person (Traits & HSP Test)
Do you often feel more affected by noise, emotions, or subtle details than those around you? Do you sometimes wonder if there’s “something wrong” with how deeply you experience life? If so, you may be a Highly Sensitive Person (HSP).
High sensitivity is a scientifically recognised trait that affects how you process information, respond emotionally, and interact with the world. Around 15–20% of the population are HSPs — which means it’s uncommon enough to feel different, but common enough that you are far from alone.
In this guide, we’ll cover:
The most common signs and traits of HSPs.
A self-test you can take to see if the description fits you.
The strengths and struggles of high sensitivity.
Links to deeper resources on living well as an HSP.
For a full overview of the trait, visit the cornerstone article What Is a Highly Sensitive Person? The Complete Guide.
What Is a Highly Sensitive Person?
The term Highly Sensitive Person was introduced by psychologist Dr. Elaine Aron in the 1990s. Her research on what she called Sensory Processing Sensitivity (SPS) revealed a consistent cluster of traits that describe people who process stimuli more deeply.
Being highly sensitive is not a disorder or weakness. It is a temperament — an innate way of engaging with life. HSPs notice subtleties, reflect deeply, and feel emotions strongly. But they are also more prone to overwhelm when stimuli are intense, prolonged, or chaotic.
This deeper processing can be both a gift and a challenge. To understand the biology behind it, read The Science of Highly Sensitive People: What Research Says.
12 Common Signs You’re a Highly Sensitive Person
While no two HSPs are identical, many share recognisable experiences. Here are 12 of the most common signs:
1. You Feel Emotions Intensely
Your emotions run deep — joy feels exhilarating, sadness feels heavy, and compassion feels overwhelming. You may cry more easily than others, but also feel deep wonder and awe.
2. You Notice Subtleties Others Miss
From a change in someone’s tone to the shift in energy in a room, you pick up on details that others overlook. This heightened awareness can make you highly intuitive.
3. You’re Easily Overstimulated
Crowded places, loud environments, or chaotic multitasking can quickly exhaust you. You may need to withdraw to recover. See Highly Sensitive People Do Not Do Well Under Pressure.
4. You Have a Rich Inner Life
You spend time reflecting, imagining, or creating. Your inner world is vivid and meaningful. Learn more in Highly Sensitive People Have a Richer Inner World.
5. You’re Highly Empathetic
You often sense what others are feeling, even before they speak. This makes you a compassionate listener — but can also be draining without boundaries. For differences between empathy and sensitivity, read The Difference Between Empaths, Intuitives, and Highly Sensitive People.
6. You Struggle With Change
Transitions — even positive ones like a new job or home — feel destabilising. Your nervous system needs extra time to adjust. See Highly Sensitive People Find It Difficult to Change.
7. You Replay Experiences
You find it hard to let go of past events. A conversation may replay in your mind for days. Explore this more in Highly Sensitive People Have a Hard Time Moving On.
8. You Feel Misunderstood
Others may label you as “too sensitive” or “overly emotional.” This misunderstanding can create shame or self-doubt. See Misunderstood as a Highly Sensitive Person.
9. You’re Deeply Affected by Art and Nature
Music, poetry, or a walk in nature can feel transcendent. Beauty moves you deeply and nourishes your soul.
10. You Need More Recovery Time
After social events, intense workdays, or exposure to sensory overload, you need solitude and quiet to recharge.
11. You’re Highly Conscientious
You notice errors, think ahead, and plan carefully. You often excel in roles requiring precision and empathy.
12. You Sense a Spiritual Connection
Many HSPs feel a strong pull toward spirituality or a sense of the sacred. Explore this in Spirituality and the Highly Sensitive Person: A Deeper Connection.
The Self-Test: Are You a Highly Sensitive Person?
This informal questionnaire can help you reflect. Answer true or false to the following statements:
I am deeply moved by art, music, or nature.
I need more downtime than others to feel balanced.
I often sense other people’s emotions before they express them.
Loud noises, strong smells, or bright lights can overwhelm me.
I notice subtle changes in my environment or in people.
I feel emotions intensely, both positive and negative.
I need time alone after socialising or working in groups.
I dislike sudden changes and transitions.
I replay conversations or events in my mind.
People sometimes describe me as “too sensitive.”
If you answered “true” to 6 or more, you likely resonate with being an HSP. For an in-depth picture, explore the cornerstone What Is a Highly Sensitive Person? The Complete Guide.
Strengths and Struggles of High Sensitivity
Strengths
Empathy and compassion. You connect with people on a deep level.
Creativity. Your rich inner life fuels art, writing, music, and innovation.
Awareness. You spot patterns, risks, and opportunities others miss.
Meaning-making. You reflect deeply and often seek purpose in life.
Struggles
Overwhelm. Too much input can exhaust you.
Pressure sensitivity. Stressful environments can reduce performance.
Misunderstanding. Others may dismiss your needs.
Emotional overload. Without boundaries, empathy can become draining.
To manage overwhelm, see Coping Strategies for Highly Sensitive People in a Busy World. To turn sensitivity into empowerment, read Thriving as a Highly Sensitive Person: From Overwhelm to Empowerment.
Practical Tips If You Discover You’re an HSP
Honour recovery time. Build solitude into your week.
Reduce overstimulation. Control your environment where you can.
Set boundaries. Compassion without boundaries leads to burnout.
Practice grounding. Breathing, meditation, or Qi Gong can reset your nervous system.
Reframe sensitivity. Remember, it’s not a flaw — it’s a gift when used wisely.
FAQs About HSP Traits
Is being a Highly Sensitive Person the same as having anxiety?
No. Sensitivity is a temperament trait. Anxiety is a state of chronic stress. HSPs are more vulnerable to anxiety when overloaded, but sensitivity itself is not an anxiety disorder.
Can Highly Sensitive People be extroverts?
Yes. While many HSPs are introverts, about 30% are extroverts who enjoy social connection but still need recovery time.
How do I know if I’m an HSP or an empath?
Empaths absorb others’ emotions directly, while HSPs process all stimuli deeply. Many people identify as both. Learn more in The Difference Between Empaths, Intuitives, and Highly Sensitive People.
Do HSPs struggle more in relationships?
Not necessarily. HSPs can have profoundly rewarding relationships when partners understand their needs. See Highly Sensitive People and Relationships: Love, Boundaries, and Intimacy.
What should I read next to understand myself better?
Start with the cornerstone What Is a Highly Sensitive Person? The Complete Guide, then explore Coping Strategies for Highly Sensitive People in a Busy World for practical support.
Conclusion
Being highly sensitive means you experience life more deeply than most. That can feel like a burden in a world that values speed and toughness, but with the right awareness and tools, it becomes a profound strength.
If you see yourself in these signs, know that you are not alone. You are part of a community of deep feelers, thinkers, and creators. By learning to care for your nervous system and honor your depth, you can thrive as a Highly Sensitive Person.
If you’d like personal guidance on embracing your sensitivity, I invite you to book a Free Soul Reconnection Call. Together, we can explore how your sensitivity can become the foundation of your empowerment.
Book your Free Soul Reconnection Call to explore your next step.
I look forward to connecting with you in my next post,
Until then, be well and keep shining.
Peter. :)
